Power and Strength Development

Program Philosophy and Design

 

The following diagram best shows how this summer workout packet was created to maximize your athletic potential.  Each element of these diagrams is programmed into your summer workout.

Each Phase (GPP, Strength, Power, etc…) builds on the previous.  The circles of Nutrition and Muscle Recovery are to demonstrate how they affect each phase.  Good nutrition and planned muscle recovery can tremendously enhance your athletic performance.

Peddie Strength Performance Model


Training Principles:

  1. Progressive Overload – The gradual increasing of volume (reps x sets) and intensity (% of max) from workout to workout or week to week.
  2. Muscle Regeneration – Allowing the body to recover from exercise. Download weeks (low volume, low intensity weight training), Post workout & game meals (high carbohydrate / moderate protein), Foam Rolling, Pool Mobility Workouts, Ice Baths, Hurdle Mobility, and Aerobic exercise (light bike ride or jog) are methods we use.
  3. Planned Performance Training – Alternating periods of Progressive Overload with Muscle Regeneration to maximize performance.
  4. Technique and Assessment – Of course we teach and stress perfect technique. Through the course of teaching proper technique I test for muscle imbalances and as a result, add corrective exercises to their personalized workout.
  5. Specificity – We create profiles for each student-athlete, faculty, and staff in order to create a personalized workout. We discuss if they are training for a specific sport(s) or general fitness, performance and fitness goals, injury history (with help from the athletic trainer if needed), and training history.  This profile also holds all their performance test scores.
  6. Training Variety – These are advance techniques we use with our workouts to keep athletes engaged and excited about training.
    1. Super Sets – Alternate sets between two different exercises. You can super set opposing muscle groups or the same muscle group.
    2. Circuit Training – Performing multiple exercises (6-10) with multiple pieces of equipment for a period of time or number of reps in succession with minimal rest.
    3. Barbell Complexes – A circuit using a fixed barbell weight and one space.
    4. Complex Training – Performing a Strength movement (Box Squat) with a Power movement (Squat Jumps) in a similar movement pattern. This can also be called Contrast Training – A 10 yard sled push followed immediately with a 20 yard sprint
    5. Cluster Sets – Short rest periods (10-20 seconds) between reps within one heavy set. This allows the athlete to lift additional reps of their 3RM or 5RM.
  7. Competition – To increase the energy of each student-athlete in the Fitness Center with workout challenges (sled races and tug of wars), Keiser competitions (highest power score per exercise), and the Record Board.
  8. Balanced Programming – We program all the basic movements found in the gym and in life into every workout. They include Upper Body Pull (horizontal and vertical), Upper Body Push (horizontal and vertical), Lower Body Pull, Lower Body Push, Core Rotation and Stabilization.

 

Based on those principles, the best Training Programs are created.  The best Strength and Conditioning Coaches in the world are driven by principles.  The 3 most common types of programs for athletes are Pre Season, In Season, and Post Season.  Each season has a training purpose and are driven by training principles.

Advertisements