Program Development

Program Development

NDIAAA 2012 Spring Conference

Randy Martin, MS, CSCS and Jesse Dunn, CSCS

Sanford POWER Center

4-1-2012

VARIABLES for PROGRAM DEVELPMENT

1. Needs Analysis

a) What age are your athletes?

b) Are the athletes male or female?

c) What is the sport and do you need to treat positions differently?

d) Does the program need preventative or rehab exercises?

2. Exercise Order and Selection:

a) Foam Roller and Active Warm-up (as discussed in Adam’s breakout session)

b) Speed (as discussed in Brett’s breakout session)

c) Power (as discussed in Lane’s breakout session)

d) Strength Design

Program Option #1 / Program Option #2 / Program Option #3 / Program Option #4
· Explosive Exercises / · Explosive Exercises / · Upper/Lower Body Split / · Circuit Training
· Prehab
· Lower Body Multi-Joint / · Hip/Leg Dominant / · Prehab
· Upper Body Multi-Joint / · Vertical Push/Pull
· Supplemental Multi-Joint / · Horizontal Push/Pull
· Prehab / · Prehab

ü Agility drills were not covered during this workshop. Agility drills can be implemented in the place of Speed development.

3. Workout Focus/Objective

4 Days per Week Training Routine
Day #1 / Day #2 / Day #3 / Day #4
Power/Speed / Strength/Agility / Power/Speed / Strength/Agility
3 Days per Week Training Routine
Day #1 / Day #2 / Day #3
Power/Speed / Power/Strength / Strength/Agility

4. Frequency, Load, Repetitions, Volume, and Rest Period

Preparation / Basic / Maximum / Power / Maintenance
Period / Strength / Strength / Development / (In-Season)
Sets / 2-5 / 3-5 / 3-5 / 3-5 / 1-4
Reps / 8-20 / 4-6 / 2-3 / 2-3 / 1-3
Rest Period / 45-60 sec. / 2-4 min / ~3-6 min / ~3-6 min / ~3-4 min
Days/Wk / 3-4 / 3-5 / 3-5 / 3-5 / 1-5
Intensity / Low / High / High / High / Very High
Volume / High / Med-High / Low / Low / Very Low
% of Max / 50-70% / 75-90% / 85-100% / 55-80% / 75-100%
Speed / Controlled / Controlled / Controlled / Fast / Controlled

ü When designing a program, research shows that a heavy day and light day should be included in a workout. Having heavy days early in the week with the basic “core” lifts allows the individual to add a little more weight because they are fresh. The lighter days later in the week are a perfect time to use alternate exercises because many times individuals are tired.

ü Paired Sets - A great way to keep the flow of the workout going and to reduce chatter time is through “Paired Sets”. A paired set is 2 or more exercises performed right after the other before a rest is taken.

o Examples

Exercise / SetsxReps
Back Squats / 5x5
DB SABO Row / 5x6
Squat Jump / 5x4
Bench Press / 5x6
Pull-Ups / 5xAMAP
Plank / 5x30 sec.

CONTACT INFO:

· Randy Martin, MS, CSCS – POWER Manager

o 701-234-7907

· Jesse Dunn, CSCS – Exercise Specialist

o 701-234-7911

REFERENCES:

· Baechle, T.R. (ed), Essentials of Strength Training and Conditioning, IL: Human Kinetics, 1994

· Fleck, S.J. and Kraemer, W. J., Designing Resistance training Programs, 2nd ed., Champaign, IL: Human Kinetics, 1997