I've already written about the need to train movements not muscles. Now it's time to put some structure around this idea and build a strength program. For an off-season program, I recommend a 3- or 4-day lifting program. Stay tuned for a complimentary off season conditioning program for speed and power athletes in a later post. In season, the 2-day strength program works great. Be sure to get adequate rest between sessions, usually 48-72 hours depending on the sum total of your intensity and volume of your training week, including track workouts. Below are the templates for 4-day, 3-day, and 2-day training weeks based on the recommendations of Coach dos Remedios and Coach Mike Boyle. For the three and two days per week model, use the following full body template.
Full Body Workout A A. Explosive Movement B1. Knee Dominant on two legs super set with... B2. Vertical Pull with one arm C1. Hip Dominant on one leg super set with... C2. Horizontal Push with two arms D1. Horizontal Pull with one arm super set with... D2. Vertical Push with two arms E. Core Stability Workout B A. Explosive Movement B1. Knee Dominant on one leg super set with… B2. Vertical Pull with two arms C1. Hip Dominant on two legs super set with… C2. Horizontal Push with one arm D1. Horizontal Pull with two arms super set with… D2. Vertical Push with one arm E. Core Rotation 2 Day Strength Training Week Perform workout A on Day 1 and Workout B on Day 2 with at least 48 hours rest between workouts. Typically this routine is followed on Mondays and Wednesdays or Tuesdays and Thursdays. 3 Day Strength Training Week Using the same template above, now perform workout A on Day 1, workout B on Day 2, and back to workout A on Day 3. Following this pattern, in a two week cycle each workout should be performed three times. 4 Day Strength Training Week Using a full body program on a 4 day per week strength training week doesn't allow enough time for regeneration, adaptation, and growth. So when on a 4 day program its best to adjust to a push pull template. Push Pull Workout A1 (Push) A1. Explosive Movement B1. Knee Dominant on two legs super set with… B2. Horizontal Push with one arm C1. Vertical Push with two arms super set with… C2. Core Stability Workout A2 (Push) A1. Explosive Movement B1. Knee Dominant on one leg super set with… B2. Horizontal Push with two arms C1. Vertical Push with one arm super set with… C2. Core Rotation Workout B1 (Pull) A1. Shoulder Correctives and/or Prehab B1. Hip Dominant on one leg super set with… B2. Horizontal Pull with two arms C1. Vertical Pull with one arm super set with… C2. Core Stability Workout B2 (Pull) A1. Hip Correctives and/or Prehab B1. Hip Dominant on two legs super set with… B2. Horizontal Pull with one arm C1. Vertical Pull with two arms super set with… C2. Core Rotation My favorite way to implement a four day training cycle is to train two days in a row, then take a day off, and alternate the push pull days. So, a typical week looks like this. Monday: Workout A1 (Push) Tuesday: Workout B1 (Pull) Wednesday: Active Recovery Thursday: Workout A2 (Push) Friday: Workout B2 (Pull)
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AuthorFormer mathematics teacher and track & field coach at Phillips Academy in Andover, MA. Categories
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April 2017
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