However, that doesn’t mean my guys always pull from the floor with a straight bar like a powerlifter would. With dropdowns for exercises, auto calculating weights and an easy to use dashboard, this template is sure to cut hours off your work week. Template Design is a style of programming that has yet to truly catch on industry-wide, but is remarkably effective, especially when working with younger, sport-based populations. A workout template allows you to have consistent training sessions and adjust ... You want your strength and conditioning program to give you results. Going back to the sample template I’ve created, I need a power or explosive exercise. Anything less than twice per week won’t do much for strength and performance gains. These are the steps and considerations to creating your template, which you can make on Excel or Google Spreadsheets. If so, we can help. Google Sheets Personal Training Templates. Below we have put together what we feel is a solid and easy to follow offseason strength and conditioning program that effectively trains you the way a football player should train. The logic behind this template is that you start your training sessions with a power exercise that targets the nervous system, move on to heavy multi-joint exercises where you can pile on the weights to build strength, and wrap it up with some higher rep hypertrophy work that gets a nice pump going and keeps the joints healthy. 4-2 weeks out Strength or core exercises 1. If you liked this post, be sure to check out other articles on software programming and coaching away the athlete's inner critic . In general, programs should follow the pattern below: 1. 3a) LB hip-dominant (metabolic) – 45-degree back extension 3×10, rest 60s Privacy and terms at the bottom of this page. Likewise, an athlete with deflated-looking glutes would hit glutes and hamstrings with more volume to help his strength and speed on the field or pitch. For 2a and 2b: 2-3 minutes of rest for trainees who can lift heavier weight and are beyond the beginner’s phase. Many athletes can be disciplined for a In the second block of exercises within the template (2a and 2b), we’ll pick two big, multi-joint exercises targeting opposing muscle groups in a superset fashion. Joe Kenn, MA, CSCS,*D, RSCC, spoke at the NSCA's 2012 National Conference choosing the appropriate exercises to develop athletes and design programs. Click here to learn more about, —the world’s first online training program specifically designed for f. ALL CONTENT COPYRIGHT © J. GOODMAN CONSULTING INC. mobility restrictions or previous injuries, player whose lower back was too banged up for him, Online Trainer Academy Level 1 Certification, The Best Exercises and Workouts for Complete Beginners, Stop Training Your Clients Like CrossFitters, Bodybuilders, or Powerlifters, The Best Books for Personal Trainers in 2020. VIP COURSE INCLUDED - MAKE YOUR OWN GOLD TEMPLATE. Split Squats – 3 x For conditioning programs, it’s typically best to start with no more than 2-3 of this type of goal. All of my hockey players will perform some type of deadlift by default as their heavy, lower body hip-dominant movement. Sticking with jumps and medicine ball throws would be a better choice for power exercise. For example, exercises in the power category would consist of jumps, medicine ball throws, and Olympic lift variations. Two minutes of rest after eight med ball floor slams, for example, would be overkill since it’s not a very neurally-demanding activity. The Best Strength & Conditioning Program Design Software (Made in Microsoft Excel!) You’ll notice that isolation exercises like curls or triceps extensions don’t fit into any of those eight categories, but we’ll get to that in a minute. Engineered specifically to take the time out of program design and management, if you train a lot of athletes, you need this template! 22 - Notice to CSCCa Regarding Chris Doyle's Position Jun. The Platinum Strenght & Conditioning Excel template is the ULTIMATE program design tool. The variation we choose all depends on the player’s injury history, possible mobility issues, and technical execution with a given variation. ... And that's how this template was born: the best program design software available today. Squats – 5 x 8-10 @ 70% 1RM 2. The exact exercise selection doesn’t matter much. Learn how to make more, work smarter and do better. Use these 5 elements as the foundation for your elite strength program. 3b) UB horizontal pulling (metabolic) – Single-arm dumbbell row 3×8, rest 75s Here’s how. Without consistency, you will never develop into the powerful athlete that you desire to be. Meanwhile, upper body horizontal pushing would include all bench press, push-up, and dip variations. And the best part is, clients are elated because your program delivers measurable results fast. A well-rounded approach to program design may effectively assist the single-sport athlete in developing and maintaining a foundational level of fitness, strength and flexibility. Florida Gulf Coast University (FGCU) held its official dedication and ribbon-cutting ceremony of its state-of-the-art weight room attached to Alico Arena this week. 3b) UB horizontal pushing (metabolic) – Dumbbell bench press 3×8, rest 60s Sequencing is crucial to any program. It is therefore imperative that players have a proper strength program in place if they want to improve/maintain their strength, power and size whilst staying resilient to injury. You can also easily apply the program to a team or small group training setting. Monday – Day 1 lifting 2. If you don’t feel comfortable giving a client heavy, low-rep maximal strength work, you can bump the reps up to 6-8 per set. Lets start with a basic template to use for each workout. 3c) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. Here are a couple of examples: Here you just pick multi-joint exercises that allow the use of heavy weights for 1-6 reps. Good choices would be bilateral barbell squat, deadlift, bench press variations, and chin-ups. Our task is to figure out what is a safe exercise within those movement categories for each client or athlete, then adjust the reps, sets, and rest periods accordingly. 2b) UB vertical pulling (neural) – Assisted or body-weight chin-up 3×6, rest 90s The same process can be translated into your program design. We’re going to follow suit because when you categorize the exercises in this way you’re able to tell immediately when a program isn’t quite balanced. (Or someone who needs to take a hint?!). Power movements 1. The goals are to make the correct muscles do the work instead of just moving big weights around; improve general fitness; and spur some muscle growth. To learn more check out these articles on programming and measuring success. This is my fifth season at the Newtown Jets in which I have utilised Dan Baker’s in-season strength template. Tips to Maximize Muscle Recovery ... FGCU Opens Sublett Family Strength & Conditioning Center. Categorize movements you frequently use with your trainees. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 75s. 2 GPP days including conditioning workouts (e.g. As a general rule of thumb, keep reps lower to avoid premature fatigue and grinding out an exercise with bad form. I call this programming the “plug-and-play” method, which is a streamlined template for strength program design. Texans Strength and Conditioning Program The fitness formula for a well-conditioned Texans football player is a simple one. Someone who’s new to weight lifting doesn’t use their nervous system very inefficiently, and as such, would recover quickly. There’s just one problem: program design and updates can be a major time suck if you train dozens or, perhaps, hundreds of clients and athletes. Heavy strength lifts next because if you save them for after the high-rep work, your client would be fatigued. For power movements: In Olympic lifts and high-level jumps, aim for 2-3 minutes of rest between sets. Sprinting 3. Below are some of the main variables you will utilize toward your new functionally fit, tactical physique. In an upper and lower body split, you’d go with a pulling and a pushing movement on upper body day (e.g., bench press with rows). 3b) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. 1) Neural (power/explosive exercise) – sets 3-6, reps 1-6, rest 2 min. Click here to learn more about Online Trainer Coaching—the world’s first online training program specifically designed for fitness and nutrition professionals.). Save Time and make better programs with Excel Training Designs. "The Coaches Guide to Excel" on Amazon! 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