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Programming: A Framework

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Information about Programming: A Framework
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Published on March 9, 2014

Author: JohnRussellGrace

Source: slideshare.net

Description

A programming framework for powerlifting coaches and athletes. This presentation will touch on yearly periodization, general prep work, specific prep work, and tapering for competitions.
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PROGRAMMING A FRAMEWORK JOHN GRACE SPORT PERFORMANCE COACH C S C S U S A W U S AT F

GUIDING PRINICIPLES OVERLOAD PRINICIPLE PRINCIPLE OF REVERSABILITY

SUPERCOMPENSATION MODEL

PERIODIZATION ?

Failing to plan is planning to fail. Coach John Wooden

LIMITATIONS VOLUME & INTENSITY TYPICALLY INVERSED, BUT… SUITABLE FOR MOST, NOT ALL ONLY ONE COMPETITION? FAILS TO SHOW INTERACTION & ORDER OF EXERCISES

VOLUME & INTENSITY INADVISABLE SWEET SPOT OTHER LOW / LOW MEDIUM / MEDIUM (12-15 WKS) HIGH / MEDIUM (3-4 WKS) MEDIUM / MEDIUM HIGH / LOW (9-10 WKS) HIGH / HIGH (2-3 WKS) HIGH / HIGH LOW / MEDIUM (6-7 WKS) LOW / HIGH (3-4 WKS) LOW / LOW (1-2 WKS)

GENERAL PREP BUILDING A BASE

Building a base of WHAT? Dan Pfaff

POWERLIFTING RUNNING SWIMMING CYCLING

W o r k S p e c i f i c Ta s k s

PROGRAMMING WORK CAPACITY TIMED LIFTS (ON 60 OR 90 SECONDS) HIGH REP SQUAT, DEADLIFT, & PRESSING BACK OFF SETS SETS AT 50-60% OF 1RM

GENERAL PREP RECAP VOLUME HIGH INTENSITY REDUCED IMPROVE WEAKNESSES GAIN FUNCTIONAL MASS

SPECIFIC PREP

SPECIFICITY CLOSELY MATCH METABOLIC DEMANDS SPECIFICITY INCREASES CLOSER TO COMPETITION SPECIFICITY VS. SIMULATION

SPECIFIC PREP GRADUAL REDUCTION IN VOLUME GRADUAL INCREASE IN INTENSITY MASTER TECHNIQUE COMPETITION PREP SET ROUTINE

TAPERING IMPROVE PERFORMANCE REDUCE FATIGUE 2 - 3% IMPROVEMENT 0.5 - 3% IN ELITE ATHLETES

TAPERING GUIDELINES MAINTAIN / INCREASE INTENSITY REDUCE VOLUME 20-40% (40-60% FOR ELITE) FREQUENCY UNCHANGED (NO MORE THAN 20% DECREASE) START 10 – 20 DAYS OUT FROM COMPETITION Inigo Mujika

THE CONJUGATE METHOD

MAX EFFORT MAX LOAD UNDER MAX RESISTANCE FREQUENCY - 2x WEEK SQUAT/DEADLIFT & BENCH “MAIN MOVE” - 1-3RM VARIATION OF LIFTS

DYNAMIC EFFORT SUB-MAX LOAD AT HIGH SPEEDS FREQUENCY - 2x WEEK USE OF BANDS & CHAINS VARIATION OF LIFTS

VARIATION OF LIFTS SQUAT SQUAT: FRONT / BACK / ANDERSON / ZERCHER BAR: CAMBERED / SAFETY / STRAIGHT / BOWED STANCE: CLOSED / NORMAL / WIDE BOX: ABOVE PARALLEL / PARALLEL / BELOW PARALLEL

VARIATION OF LIFTS DEADLIFT DEADLIFT: SUMO / CONVENTIONAL BAR: TRAP / STRAIGHT GRIP: ALTERNATE / OVERHAND / SNATCH PULL: DEFICIT / FLOOR / RACK (PIN HEIGHT)

VARIATION OF LIFTS BENCH BENCH: FLAT / DECLINE / INCLINE / FLOOR GRIP: NARROW / NORMAL / WIDE PRESS: FULL ROM / BOARD (1, 2, 3 BOARDS)

THANK YOU john.grace@athleticlab.com @john_r_grace

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