Four Focal Areas Program Design 101 What is THE goal? 1. 2. 3. 4. Daily Variables Weekly and Monthly Variables Movement Classifications Progressions and Regressions Mike Robertson, MS, CSCS, USAW President, Robertson Training Systems Co-­‐Owner, Indianapolis Fitness and Sports Training Performance Coach, Indy Eleven The Big Five DAILY VARIABLES 1. 2. 3. 4. 5. Sets Reps Rest Period Time Under Tension Exercise Selection Master the Neural-­‐Metabolic Continuum Neural End Metabolic End More Sets Sets Less Sets Fewer Reps/Set Reps More Reps/Set Explosive/Fast Tempo Long/Complete Rest Time Under Tension Slow/Controlled Tempo Rest Period Short/Incomplete Rest Number of Sets 1 2 3 4 5 6 7 8 9 Number of Reps 10 11 Maximal Strength Maximal Power 12 1 2 3 4 5 6 7 8 9 10 Maximal Strength or Power 11 12 13+ – 2x3 or 3x3 @ 90% Squats – 3x3 – 5x3 Depth Jumps Max Strength General Strength General Power “Speed Work” Functional Hypertrophy D Range: 1-­‐5 Sets of 1-­‐3 Reps General Speed, Strength or Power Functional Hypertrophy Structural Hypertrophy Structural Hypertrophy/Fat Loss Fat Loss Endurance General Strength or Power D Range: 3-­‐5 Sets of 1-­‐6 Reps – Strength – 4x6, 5x5, 6x4 (Magic 25) – 3-­‐5x3-­‐5 Jumps, Throws, Etc. – EXCEPTIONS: D Upper Body Med Ball Throws D Fast Feet Drills “Speed Work” D Range: 5-­‐10 Sets of 1-­‐5 Reps – 5x2 to 10x3 – Autoregulate! Functional vs. Structural Hypertrophy Functional Hypertrophy Structural Hypertrophy D Range: 3-­‐6 Sets of 4-­‐8 Reps D Range: 2-­‐4 Sets of 8-­‐12 Reps D Range: 3-­‐5 Sets of 8-­‐12 Reps – 5x5 – 4x6-­‐8 – 6x4-­‐6 – 5x8 – 3x12 – 4x10 Time Under Tension 3 or 4 Number System Fat Loss – Mix it up! Time Under Tension Examples 3 0 1 FIRST NUMBER SECOND NUMBER THIRD NUMBER 3 0 1 0 FIRST NUMBER SECOND NUMBER THIRD NUMBER FOURTH NUMBER Time Under Tension TUT Squat Chin-­‐up 3 3 second lowering/eccentric 3 second lowering/eccentric 0 No pause in bottom No pause at top 1 1 second lifting/concentric 1 second lifting/concentric Be cognizant of lifts that start with the concentric/lifting portion! Tempo TUT/Rep Training Goal 1-0-X ~1-5 Seconds Speed/Power/Max Strength 2-0-1 3 Seconds Max Strength/Functional Hypertrophy 3-1-3 7 Seconds Structural End Hypertrophy 8-0-4 12 seconds Stability/Control Adapted from King, 2000 My Favorite TUT Prescriptions What are we really training? Reactive/Explosive Slow/Controlled Tendons Tempo TUT/Rep Training Goal 2-0-2 or 3-0-3 4-6 Seconds Tempo Work/Oxidative Lifting 3-0-1 4 Seconds Accumulation Phases/Less SSC Contribution Goal Fat Loss 1– 2 minutes Hypertrophy (Structural) 2 – 3 minutes Hypertrophy (Functional) 3 - 5 minutes General Speed/Strength/Power 5 - 10 minutes (Or Longer!) Maximal Speed/Strength/Power ~50% Metabolic 3 Seconds General Lifting 30 seconds – 2 minutes ~90% Metabolic 4 Seconds Rowing and Chinning Variations 2-3 Minutes Near Complete Metabolic ?-3-? 5-10 Seconds Stability/Control at Midpoint Break up SSC Contribution 3-5 minutes Near Complete Neural 5-10 minutes Complete Neural Isometric DYN Dynamic Minimal Focus on Eccentric/Isometric EXP Explosive Speed/Power/Reactive Work Putting the Pieces Together… 30 - 90 seconds % of Recovery 0-30 Seconds 2-0-1 ISO Rest Period Rest Period 2-1-1 Muscles Rest Period Rest Period Adapted from King, 2000 Maximal Strength or Power Exercise Sets and Reps TUT Rest Period Back Squats 2x3 Dyn 5-­‐7 Minutes Exercise Sets and Reps TUT Rest Period Depth Jumps 5x3 EXP 4-­‐5 Minutes General Strength or Power “Speed Work” Functional Hypertrophy Exercise Sets and Reps TUT Rest Period Exercise Sets and Reps TUT Rest Period Exercise Sets and Reps TUT Rest Period Back Squats 5x5 Dyn 3-­‐5 Minutes Speed Bench 8x3 Dyn 60 Seconds Back Squats 3x8 201 2-­‐3 Minutes Exercise Sets and Reps TUT Rest Period Rest Period Rest Period 2-­‐3 Minutes TUT TUT EXP Sets and Reps Sets and Reps 3x5 Exercise Exercise Box Jumps Speed Bench ?x3 Dyn 2 Minutes Bench Press 6x4 201 2-­‐3 Minutes Structural Hypertrophy Exercise Sets and Reps TUT Rest Period Back Squats 3x12 301 60 Seconds Exercise Sets and Reps TUT Rest Period Bench Press 4x8-­‐10 501 90 Seconds Fat Loss Sets and Reps TUT Rest Period 1A) Goblet Squats Exercise 3x10 301 60 Seconds 1B) Push-­‐ups 3x10 301 60 Seconds WEEKLY AND MONTHLY VARIABLES How Many Days Per Week SHOULD They Train? D D D D D Needs Goals Current Fitness Level $$$ Other Time/Life Commitments 2x/Week Training D Pros – – – – – 3x/Week Training D Cons Great intro to training Maintenance of goals Busy/hectic lifestyle Poor recovery Cost effective D Pros – Beginners/low-­‐level intermediates – Hard to improve fitness – Increased frequency – More variability between sessions – More “first exercises” D Cons – Still typically total-­‐body – Recovery 4x/Week Training D Pros – Move to split-­‐body routine – Improved frequency – Shorter sessions, more quality Sessions Per Week Total vs. Split-­‐Body Routines D Cons – The time issue – Back to back training days – Negatively impact recovery? – Cost? D Total Body 2x/Week Beginning Lifters/Trainees 3x/Week 4x/Week Advanced Lifters/Trainees Maintenance Improvement Busy/Hectic Lifestyle Built Around Training Poor Recovery Good Recovery Most Cost Effective Least Cost Effective – Better for athletes – Consolidates “gym” time – Fewer exercises D Split-­‐Routines – Better for lifters – Maximizes “gym” time – More exercises Manipulating Weekly Volume Week 3 Week 4 Manipulating Weekly Volume Manipulating Weekly Volume Week 1 Week 2 Week 2 Week 2 Week 1 Week 3 Week 4 Week 4 Week 1 Week 3 Movement Classifications Lower Body Bilateral Quad Dominant Vertical Reach Core/Trunk Anti-­‐Extension Bilateral Hip Dominant Vertical Row Anti-­‐Flexion Split-­‐Stance Horizontal Reach Anti-­‐Lateral Flexion Single-­‐Leg Horizontal Row Anti-­‐Rotation Integrated Knee Flexion MOVEMENT CLASSIFICATIONS Upper Body Bilateral Quad Dominant D D D D Vertical/upright torso Dorsiflexion Anterior loaded Knee issues? Bilateral Hip Dominant D D D D Horizontal torso Vertical tibia Posterior loaded Back pain? Key Word is DOMINANT! Split-­‐Stance D Split-­‐stance D What are you training? Front Squat Back Squat Box Squat Sumo Deadlift Conventional Deadlift Trap Bar DL RDL – Torso position/angle – Tibia position/angle – Loading through foot – Individual differences D Other Thoughts – Stability – Inhibition Single-­‐Leg D One foot on ground D What are you training? – Torso position/angle – Tibia position/angle – Loading through foot – Individual differences D Other thoughts – VERY stability focused Base of Support More Stable Bilateral Base of Support Less Stable Split-­‐Stance Single-­‐Leg More Stable Prime Mover Stabilizer Less Stable Stabilizer Prime Mover Integrated Knee Flexion D Focus on knee flexion D Core/glutes engaged D Neutral pelvis Reaching vs. Rowing D Reaching Reaching vs. Rowing D Rowing – Serratus – Scapular protraction – Flexion – Rhomboids/Trapezius – Scapular Retraction – Extension Reaching Rowing Push-­‐ups Landmine Work Overhead Pressing WAIT! Where’s the Bench Press? D Reaching? Rowing? Neither? Both? – Pecs – Scapular retraction/ depression (static) – Extension Vertical Reach WAIT! Where’s the Bench Press? Reaching Push-­‐ups Landmine Work Overhead Pressing Rowing Bench Press DB Rows Chest Supported Rows Chin-­‐ups/Pull-­‐ups DB Rows Chest Supported Rows Chin-­‐ups/Pull-­‐ups D D D D >45 degree angle Scaps are free to move Start at top? Lat/ab balance Vertical Row D D D D >45 degree angle Scaps are free to move Start at top? Lat/ab balance Core Anti-­‐Extension D Any exercise that prevents extension – Prone/Supine – Quadruped – Tall/Half-­‐Kneeling – Vertical Horizontal Reach D <45 degree angle D Scaps are free to move D Must REACH at top! Horizontal Row D <45 degree angle D Scaps are free to move D Reach at start/finish Anti-­‐Flexion D Rarely (if ever) programmed in isolation You MUST control the sagittal plane first! Anti-­‐Lateral Flexion D Ability to resist side bending D Offset loading – Vertical torso D Exhale first! Anti-­‐Rotation D Critical for rotation sports D Pallof Press variations D Offset variations – Horizontal torso D Exhale first PROGRESSIONS AND REGRESSIONS Ways to Progress/Regress an Exercise My Philosophy: Always start too easy! Regression Fewer Joints Involved Decrease Range of Motion Decrease Speed of Movement Decrease Complexity More External Stability Decrease Load Progression More Joints Involved Increase Range of Motion Increase Speed Of Movement Increase Complexity Less External Stability Increase Load More vs. Less Joints Speed of Movement More vs. Less ROM More vs. Less Complex More vs. Less External Stability More vs. Less Load Supine/ Prone Quadruped Half/Tall-­‐ Kneeling Vertical BUT Is Load the ONLY Important Factor? D D D D Fat loss Hypertrophy Stability/control Power/speed production Thank You!
