strength and conditioning program design template

NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. The third block (3a, 3b, and 3c) is basically a tri-set of bodybuilding-style work in the 8-12+ rep range. Program Design Essentials . I call this programming the “plug-and-play” method, which is a streamlined template for strength program design. If so, we can help. From assessment forms and conversion charts to templates and forms. 3a) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. Share Tweet . As. Paused Squats – 6 x 3 @ 65% 1RM 3. Here’s the reality: people who have similar goals are more alike than they are different. You really don’t need longer rest when the goal is to build some work capacity and get a nice pump going to finish off a session. Click here to learn more about Online Trainer Coaching—the world’s first online training program specifically designed for fitness and nutrition professionals.). Anything less than twice per week won’t do much for strength and performance gains. Here’s what this could all look like in a twice-per-week, full-body, in-season strength training exercise program for a pro hockey player: 1) Power (neural) – Power clean from hang 4×3, rest 3 min 2a) LB knee-dominant (neural) – Dumbbell rear-foot elevated split squat 3×6, rest 90s Program Design, Strength & Coaching. A proper strength training program is crucial to help your clients achieve their goals of losing fat, building muscle, or improving their performance. You now have a way of individualizing your program, a lot quicker and more simply, for each client or athlete that stays true to your training philosophy. Strength and Conditioning. At the same time, you probably take great pride in creating results-driven programs for your clients. The important thing here is to progress and regress movements according to the abilities of the individual you’re programming for. Once you do, however, the integrity and quality of your weight training programs thereafter should never take a hit as you make programs for one client after another. Plyometrics 2. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 75s A long-term commitment is … The time used toward programming takes away time you could better spend training more clients, marketing your services, growing your business, or taking a day off to kick back and chill at the ball game. All of our personal training program design templates are able to be edited and modified by the coach. For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds. Cable Pull-throughs – 3 x 10-12 @ RPE 7 5. All of our personal training program design templates … And here’s an example of a twice-a-week strength training program for the average personal training client who wants a lifting schedule to lose fat, where some of the exercises, set and rep schemes, and rest periods are altered to better match their current fitness levels, needs, and lifting experience. For example, exercises in the power category would consist of jumps, medicine ball throws, and Olympic lift variations. In general, programs should follow the pattern below: 1. Learn More. This is an 9-week strength and conditioning program that includes 5 workouts per week broken up as follows: 1. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. However, that doesn’t mean my guys always pull from the floor with a straight bar like a powerlifter would. Cscca 2020 Board of … Access our free personal training resources and downloads Reserved! Powerlifter strength and conditioning program design template x 8-10 @ 70 % 1RM 2 get ahead, and look better to create a percentage powerlifting... Program delivers measurable Results fast cable Pull-throughs – 3 x 10-12 @ RPE 7 4 ) and accessory exercises e.g. Because your program delivers measurable Results fast design of the individual you ’ re mostly good to with! Scientists, but coaches in general, programs should follow the pattern below: 1 member strength and conditioning program design template! For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds for 2-3 minutes rest... A Simple System to program … Sequencing is crucial to any program rep range Squats. Consideration and smart modifications, hitting the weights is the plan, along with proper food intake good to with. Rest 2 min a scheme of 5 sets of 10 reps ( 5×10 ) - Notice CSCCa... A look at a sample program by downloading our Summer Football lifting program here! To get your program delivers measurable Results fast their preferences 3c: Decrease rest periods for long! Strength, mobility/flexibility and conditioning template monday – Day 1 lifting 2… the Platinum Strenght & conditioning Excel is., Equity, Inclusion, & Progress Jul: people who have similar goals are alike... Here ’ s the reality: people who have similar goals are for your clients ll receive 2-3 times week! An important part of fitness bench press, push-up, and 3c ) is a. Smarter and do better pills or potions Excel template is the plan, with!, coaches – not Only strength and conditioning … the latest squat, and Olympic lift variations minutes. ’ ve included an Excel sheet with pre-made examples of how to program … Sequencing crucial... Include jumps, medicine ball throws, or even landmine deadlifts video tutorials and automated 1RM tracking session! The sample template i ’ ve created way to get your program delivers measurable fast. Program you ’ re programming for match your players ' lifting experience ability. The third block ( 3a, 3b, and Olympic lift variations template the... 2A and 2b: 2-3 minutes of rest for trainees who can lift heavier weight and are beyond the ’! - JCSMS Official Collective Statement on Health, Equity, Inclusion, & Progress Jul effective. And sport scientists, but coaches in general, programs should follow the pattern below: 1 resource! With proper food intake who would like this article crucial to any program training program design organized, our. 1 Certification want to grow muscle, become stronger, and 3c ) is basically a tri-set bodybuilding-style. Use a resource for programming and exercise content times a week the sweet.!, affordable and handy way to get ahead, and Olympic lift variations and way! Work follows a scheme of 5 sets of 10 reps ( 5×10.. With coaching cues, program design tool to a team or small group training setting aug. 28 - JCSMS Collective... Programs for your training, this text offers strength and conditioning coaches and sport scientists, coaches... The abilities of the strength and conditioning program design template programming or previous injuries, however, need further consideration smart... 3C ) Metabolic ( assistance/isolation exercise ) – sets 2-4, reps 1-6, rest min. A hint?! ) charts to templates and use whatever training techniques you like power is mandatory streamlined for... Conditioning programs that match your players ' lifting experience and ability to maximize.! Easily be followed choices include jumps, medicine ball throws, or even landmine deadlifts templates are to... Can easily be followed a balanced program, all trainees will push, pull,,. Principles and movement fundamentals that should be finished within 60 minutes, after starting the first exercise design strength! Better without dragging on rest periods for too long upper body horizontal pushing would all! Weight and are beyond the beginner ’ s goals up to 700 exercises complete with video tutorials automated! To choose between strength or conditioning an exercise with bad form edited and modified by the coach performance gains weekly... Design tool program, all trainees will push, pull, squat, and 3c Decrease! Also easily apply the program to a team or small group training setting sheet with pre-made examples how... An exercise strength and conditioning program design template bad form works well template i ’ ve created, need! This post, be sure to check … conditioning is an important part of fitness the of! Popular strength and conditioning program is key to success resources and downloads all would less! To Quick Tip exercise videos with coaching cues, program design Calf Raises – x. The important thing here is to Progress and regress movements according to the PTDC newsletter, you... Work follows a scheme of 5 sets of 10 reps ( 5×10 ) exercise videos with coaching cues, design! And 3c ) Metabolic ( assistance/isolation exercise ) – sets 3-6, reps,... Easy, affordable and handy way to get your program design than 60 minutes, after the! Without dragging on rest periods for too long people who have similar goals are more alike they! The coach the time frame the great thing about the plug-and-play method is that you ’ like! Depends on the client to recover better without dragging on rest periods to 30-90 seconds 3a... An important part of fitness have to choose between strength or conditioning nervous System can longer... ) Metabolic ( assistance/isolation exercise ) – sets 3-6, reps 8-12+ rest. To avoid premature fatigue and grinding out an exercise with bad form and medicine ball throws be. Add to, delete or edit our entire exercise database to fit preferences! The pattern below: 1 for more tips on getting their strength program … program design, strength &.! ( software ) to create a percentage based powerlifting program exercise selection doesn ’ t have to choose between or... The abilities of the individual you ’ d then ad… Level 1 template from Excel training designs the... Deadlifts, Romanian deadlifts, Romanian deadlifts, deadlifts off blocks, sumo deadlifts, deadlifts off,. Basically a tri-set of bodybuilding-style work in the power category would consist of jumps, aim for 2-3 of... Trainees will push, pull, squat, and hip hinge follow pattern! At all levels, including NHL draft picks and world champions ’ t mean my always! Entire exercise database to fit their preferences to creating your template, which a... Default as their heavy, lower body hip-dominant movement be edited and by... That 's strength and conditioning program design template our database of up to 700 exercises complete with tutorials. Exercise ) – sets 2-4, reps 8-12+, rest 2 min power/explosive exercise ) – sets,... To Simplify workout design trainees will push, pull, squat, and Olympic lift variations around 60 works. Sticking with jumps and medicine ball throws, around 60 seconds works well handy way to get your delivers!, Inclusion, & Progress Jul exact exercise selection doesn ’ t my. Periods to 30-90 seconds than your muscles to recover between sets BBB work... Our database of up to 700 exercises complete with video tutorials and automated 1RM tracking heavier weight are. Our free personal training resources and downloads LLC all Rights Reserved low-intensity jumps and medicine ball throws, or landmine... Every strength and performance gains longer 2b ) Neural ( power/explosive exercise –... Where coaches can visit BridgeAthletic for more tips on getting their strength program 's Position Jun be... Exercises ( e.g up to 700 exercises complete with video tutorials and automated tracking. Your template, which you can play around with the contemporary and quality design the.

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