Establishing Goals for a Weight Training Program & Working Toward Achieving Those Goals Glazier Clinic March 5, 2011.

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Presentation transcript:

Establishing Goals for a Weight Training Program & Working Toward Achieving Those Goals Glazier Clinic March 5, 2011

DEVELOPING A PROGRAM Philosophy Program Design Exercise Intensity Progression and Cycling Different goals at different times in the program.

PHILOSOPHY Prevent injuries while enhancing athletic performance. Work the athletes as hard as possible and add toughness? Size, Speed, Strength, Endurance or Prevent Injury? No areas are independent of the others. Enhance athletic performance while minimizing the risk of injury. GOALS: Safety Injury Prevention (Muscular Balance, Flexibility, Functional Movement) Strength Speed Power Agility Overall Performance MAKE SURE THE WEIGHT ROOM IS ENHANCING WHAT HAPPENS ON THE FIELD AND NOT TAKING AWAY FROM IT!

PROGRAM DESIGN Functional Movement Core Strength Strength Power/Speed Muscular Balance Flexibility/Quad Dominance Core Strength Strength Power/Speed Workout vs. Results

EXERCISE INTENSITY Train Optimally not Maximally Intensity is varied at different times in the workout. Reps: Endurance: 10-12; Strength Endurance: 7-10; Strength: 3-6; Power 2-4. Generally 3 sets per exercise. Too high an intensity or volume does not allow sufficient recovery. Recovery is needed for the muscle to continue to rebuild and make gains. Prescribe loads based on a percentage of a 1rep max. 3% Rule: 1rm=(weight x.03) x (#of reps) + (the weight)

1 REPETITION MAX 185 LBS for 8 REPETITIONS 1. 185 X .03 = 5.55 LBS 3% RULE and ESTIMATIONS 1 REPETITION MAX 185 LBS for 8 REPETITIONS 1. 185 X .03 = 5.55 LBS 2. 5.55 X 8 = 44.4 LBS 3. 185 + 44.4 = 229.4 LBS 1 RM

EXERCISE PROGRESSION Functional Movement: Flexibility, Muscular Balance Framework Phase 1: Stability and Endurance Core and muscular stability Prep the body for heavier loads 8-10 reps/70-80% of 1rm: 3-4 min. rest between sets Phase 2: Strength Overall strength gains Prep the body for faster power movements 5-6 reps/80-86.5% of 1rm: 5-7 min. rest between sets Phase 3: Power Explosion, Speed and Quickness gains Strength gains (Training power trains strength but not vice versa) 2-4 reps/30-70% of 1rm: 3-6 min. rest between sets Speed of contraction is as fast as possible FOOTBALL IS A GAME OF POWER

Functional Movement (Flexibility, Muscular Balance) Power Strength Stability Functional Movement (Flexibility, Muscular Balance)

PERIODIZATION 10-14 WEEK CYCLE ENDURANCE STRENGTH 4-6 WEEKS STRENGTH PERCENTAGE OF 1 RM 73% 77% 80.5% 82.5% 12 RM 10 RM 8 RM 7 RM REPETITION MAX ROUTINE 3 X 10 3 X 8 3 X 6 3 X 5 ASSISTIVE EXERCISES 8 to 10 REPS 2 to 3 SETS 6 to 8 REPS 2 to 3 SETS DEFENSIVE BACKS, WIDE RECEIVERS, RUNNING BACKS and QUARTERBACKS OFFENSIVE & DEFENSIVE LINE, LINEBACKERS and TIGHT ENDS