Long-Term Plan Strength & Power - DanBaker

21/02/17
To be a Strength & CondiDoning Coach working with

athletes from the AIS (Olympic) athletes, AFL, NRL, Cricket
Long-‐term plan for Australia, etc...
Strength & Power •  You will need to be an accredited ASCA Professional Coach member
Development

Filex Sydney, April, 2017
•  Australian Strength & CondiDoning AssociaDon

•  School of Sport & Biomedical Science
Edith Cowan University
• 
www.danbakerstrength.com
If S & C coaches want to develop beSer The Objective Of S & C Coaches
athletes, they need to concern Working With
themselves with LTAD Younger, Developing Athletes
•  Understand the stages of training as related to chronological and •  Elite sports teams/coaches want to receive athletes who:
training age
•  Have good AthleCc and FuncConal qualiCes,
•  Understand the nature and content of training (e.g. volumes,
intensiCes, exercises) appropriate to the Stage of the athlete -‐
not watered down versions of the training of elite athletes •  Without pronounced physical limitaCons
•  Understand physically where the young and developing athlete •  S & C coaches working with developing athletes (primary
should be. school, high school, first 1-‐2 years aSer high-‐school) should
concern themselves largely with these objecCves, rather than
•  Know the training appropriate to improving these basic AthleCc just “numbers” for strength or fitness tests
and FuncConal qualiCes
But know…
NRL
Where we are headed?
Running -‐ MAS & Sprint scores
Example…
MAS Distance * 10-‐m 40-‐m 10-‐m sprint
•  What strength & power scores differenCate between covered sprint sprint momentum
rugby league players of different levels? m/s in a game secs secs (kg.s-‐1)
NRL 4.42 8371 1.61 5.15 610
•  What aerobic running scores differenCate between
rugby league players of different levels? State league 4.23 7277 1.60 5.13 570
Colts/NYC 4.16 4646 1.73 5.31 503
•  What speed running (or sprint momentum) scores
differenCate between athletes of different levels?
* McCellan & Lovell, JSCR, 2013
•  Need it all for sports success!
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2006 Broncos –
Selected (17) versus
Game running further defined! not-‐selected (17) for the Grand Final
Baker, D. JSCR, in press)
Level m/min BWT MxBWT/ Collisions
1RM 1RM MAS BWT Age Ht
min / min Bench Full m/s
NRL 105 ~ 105 11025 0.47 Press Squat
Forwards GF 143.5 178.2 4.30 97.8 25.4 185.9
NYC (U/20) 93 ~ 100 9300 0.35 14.7 24.9 .17 9.1 4.3 5.3
Forwards
NSGF 130.9 155.6 4.23 95.0 21.2 182.9
So NRL Forwards run at a rate ~20% Faster, do ~20% more running work and
17.8 14.9 .20 9.4 2.3 7.7
take a collision ~ 30% more oSen than NYC players (Gabbei 2014)

To handle these NRL running loads, they need good running mechanics to
% Diff. 9.6% 14.5% 1.7% 2.9% 19.8% 1.6%
minimize Cssue damage

2006 Forwards GF v NSGF (8 each) 2006 Backs GF v NSGF (9 each)
1RM 1RM BP/BM SQ/BM BWT Ht Age 1RM 1RM BP/BM SQ/BM BWT Ht Age
Bench Squat Bench Squat
Press Press
GF 155.0 193.1 1.46 1.82 106.1 187.7 26.7 GF BL 133.3 165.0 1.48 1.83 90.4 184.3 24.3
FWD 10.6 18.5 0.14 0.25 3.8 4.5 4.0
8.9 23.4 0.06 0.22 4.7 5.8 4.5
NSGF BL 125.6 155.0 1.40 1.74 89.7 180.7 21.4
NSGF 130.9 152.9 1.35 1.53 101.0 186.2 20.5 17.9 16.2 0.18 0.19 9.3 9.3 2.6
FWD
17.8 11.5 0.12 0.12 4.9 4.5 2.1 % Diff. 6.1% 6.5% 5.7% 5.2% 0.8% 2.0% 13.5%
% Diff. 18.3% 26.9% 8.1% 18.9% 4.9% 0.8% 25.4%
Staying strong and fast when you are already

2000 v 2006 Grand Final – successful in the NRL –
Comparison of the 17 players
Year 1RM 1RM Body 10-‐m 40-‐m 10-‐m Sprint Comparison for six players who played in both
Bench Squat weight sprint sprint momentum
Grand Finals
2000 145.6 178.5 98.2 1.70 5.13 579
Year 1RM 1RM Body 10-‐m 40-‐m 10-‐m Sprint
Bench Squat weight sprint sprint momentum
2006 143.5 178.5 98.0 1.71 5.18 572
2000 148.3 194.2 99.7 1.70 5.15 605

A “standard” has been set! 2006 150.3 195.2 103.4 1.68 5.19 613

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Differences between NRL and NYC Again, Forwards and Backs

athletes 2012 1RM 1RM 1RM
Bench press Full Squat Chin-‐up
1RM 1RM 1RM MAS
NRL Forwards 157.0 (12.7) 182.9 (12.2) 167.2 (11.7)
Bench press Full Squat Chin-‐up
NYC Forwards 129.0 (12.1) 158.8 (17.6) 142.5 (10.8)
NRL Squad 148.5 175.2 159.5 4.36 m/s
17.8% 13.2% 14.8%
(14.6) (15.7) (14.8)
NYC Squad 123.3 153.7 148.4 4.15 m/s 1RM 1RM 1RM
(12.5) (16.0) (10.8) Bench press Full Squat Chin-‐up
NRL Backs 139.3 (10.5) 169.4 (16.6) 151.3 (13.7)
% Diff. 16.9% 12.3% 7.0% 5.1% NYC Backs 119.0 (11.3) 151.3 (16.1) 153.1 (14.7)
14.6% 10.7% -‐1.2%
Where “everyone” (in Australia) got this Don’t try to

study of mine wrong – FAST TRACK STRENGTH & POWER
Exercise Junior HS Junior HS Senior HS 18-‐20 yr old NRL Pro’s DEVELOPMENT
No barbell Strength Strength Strength & Strength &
training training training power power
•  Follow the pathway
~15 yrs ~15 yrs ~ 17 yrs training training

End Stage 2 Stage 3 End Stage 3 Mid Stage 4 Stage 5 •  Movement competency is always important and
addressed
1RM Bench 70.0 85 98.2 110.5 144.5
Press (kg) (7.4) (10.4) (13.5) (20.1) (15.1)
Bench throw 255 272 283 316 341 •  Energy system fitness, especially aerobic, is always
power 20 kg (21) (19) (20) (32) (24) important and addressed
(wais)
Jump squat 1364 1394 1552 1853

power 20 kg
1315 •  It is actually very easy to make someone strong and
(135) (171) (178) (203) (280)
+BWT (wais) powerful but very difficult to make a NRL player who
plays >50 games! OR any other elite athlete!
Baker, D. J. Strength Cond. Res. 16(4):581–585. 2002.

The Stages for Power Development

The Stages for Strength Development Stage Content
1. IntroducCon to power Learn paused versions of basic jumps, hops and throws
Stage Content training
1. IntroducCon to resistance Bodyweight training in basic exercises & basic movement 2. Speed-‐power training Learn to train the above basic exercises with no pauses and
training paierns the addiCon of light resistances
2. Bodyweight training More difficult version versions of bodyweight training with 3. IntroducCon to barbell Introduce basic barbell power exercises with resistances up
added “soS resistances” power training to 20-‐30+% 1RM
3. IntroducCon to barbell Barbell training in basic exercises + conCnue with of
training bodyweight training 4a. Maximal Power training As above but with resistances up to 40-‐50+%1RM

4. IntroducCon to maximal IntroducCon of heavier resistances in the main barbell 4b. Introduce Olympic Introduce the pulling teaching progressions
strength training exercises coupled with more variaCon in exercise content. WeightliSing exercises
5. Advanced maximal strength More advanced training coupled with advanced strategies
training like the use of bands & chains. 5a. Explosive power training Add bands/chains to the basic barbell exercises so that the
resistances are up to 75+%1RM
6. Elite maximal strength As above but more individually specific – Usually reserved 5b. Heavier WeightliSing Power cleans, snatches and jerks (and their variaCons) up to
training for highly experienced strength & power athletes 85+% 1RM
6. Very heavy WeightliSing Exercise variaCons up to heavy weights from 90 to 100%
1RM or as individually required or needed
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LTAD for Strength – Stage 1 LTAD for Strength – Stage 2

IntroducDon to bodyweight training IntroducDon to bodyweight training #2
ObjecDve of Stage 1 Content of Stage 1
Learn to develop force not only to For children 9-‐12 years, use exercises that
overcome but mainly to control the limbs allow for 10-‐15 reps x 1-‐3 sets.
and stabilize the body during basic
movements during bodyweight and For youth 12-‐15 years, use exercises that ConCnue to develop overcoming, control Use more difficult variaCons of the above
modified bodyweight exercises. allow for 8-‐15 reps x 1-‐3 sets. and stability force using more difficult exercises that allow only for 6-‐12 reps x
Focus on technique and control. bodyweight and modified bodyweight 1-‐4 sets.
Focus on mulC-‐joint bodyweight exercises exercises.
like squats, single leg exercises (step-‐ups, More use of soS resistances such as
lunges, 1-‐leg squats), push-‐ups, pull-‐ups, bands, medicine balls and sand tubes.
and torso exercises.
TesCng of bodyweight competency will
Basic movement paierns designate when it is appropriate to move
to the next level

Female Youth Scoring Table -‐ Achieve 18 points, you are most
Male Youth Scoring Table -‐ Achieve 18 points, you are most likely

ready to progress to barbell training
likely ready to progress to barbell training

(Excerpted from the Testing PDF that accompanies the ASCA DVD) (Excerpted from the TesCng PDF that accompanies the ASCA DVD)
Exercise 5 points 4 Points 3 Points 2 Points 1 Point 0 Points Exercise 5 Points 4 Points 3 Points 2 Points 1 Point 0 Points
Push-‐ups > 20 15-‐19 10-‐14 5-‐9 1-‐4 0

Push-‐ups > 40 30-‐39 20-‐29 10-‐19 3-‐9 <3

Pull-‐ups, > 6 4-‐5 3 2 1 0
Pull-‐ups, > 12 9-‐11 6-‐8 4-‐7 1-‐3 0 Underhand grip
Underhand grip
1-‐leg squats, stand on a box, 5 4 3 2 1 0
1-‐leg squats, stand on a 5 4 3 2 1 0
average of both legs
box, average of both legs
Full squats in 60 secs, 10% > 40 33-‐39 26-‐32 19-‐25 11-‐18 <10
Full squats in 60 secs, 10% > 40 33-‐39 26-‐32 19-‐25 11-‐18 < 10
BWT held on chest
BWT held on chest
Front hover/plank hold, >120 90-‐120 60-‐90 30-‐60 10-‐30 < 10
Front hover/plank hold, >120 90-‐120 60-‐90 30-‐60 10-‐30 < 10 arms straight (secs)
arms straight (secs)
TwisDng Sit-‐ups > 40 33-‐39 26-‐32 19-‐25 11-‐18 <10
TwisDng Sit-‐ups in 60 secs > 40 33-‐39 26-‐32 19-‐25 11-‐18 < 10 in 60 secs
LTAD for Strength – Stage 3

IntroducDon to Barbell training for General
Stage 3 = Introducing the barbell Strength & Hypertrophy
•  Stage 3 -‐ Adding resistance via the barbell ObjecDve of Stage 3
Once competency of bodyweight control has
Content of Stage 3
IntroducCon of barbell versions of the basic
exercises been developed, it is necessary to induce a strength exercises such as squats,
greater overload, principally from barbell appropriate deadliS variaCons, bench press,
training. overhead pressing.
Overload is developed mainly via heavier
•  Learning the basic barbell strength exercises basic exercises. Use a periodized approach working from
Other exercises must also be performed to 10-‐12 reps (circa 60-‐75 of the esCmated
maintain strength/muscle balance, induce %1RM) down to 5-‐6 reps (circa 80-‐85% of
appropriate levels of hypertrophy and the esCmated %1RM) across the mulC-‐week
•  PreparaCon, not annihilaCon generally strengthen the musculo-‐skeletal training cycle.
system as relevant to the individual and
sport. Other basic strength exercises are also
•  General, not maximal, strength training Bodyweight exercises conCnue to be
performed.
introduced, perhaps using a slightly higher
rep range (anywhere form 8-‐20 reps) to
induce hypertrophy.
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Stage 4 – Maximal Strength and/or LTAD for Strength – Stage 4

more sport “specific” training Maximal Strength Training
•  Learning to liS heavier in the important basic Maximize strength by use of even heavier Use more doses of lower reps (1-‐5 reps
barbell exercises, with lower reps resistances in the key strength exercises @ 80-‐100% 1RM) and maximum effort
that are appropriate to the individual and (ME) training in the key strength exercises
sport. in a periodized manner.

•  Expanding the training content of exercises ~ General strength and hypertrophy
conCnue to be developed with “heavy
learn more variaCons reps” (6-‐10, about 65-‐85% 1RM).

Other exercises as required for the
individual or sport.


Stage 5-‐ Advanced maximal strength Advanced Maximal Strength Training
•  Learn to train with lower reps more oSen Maximize strength by more regular use of As for Stage 4 but an increased use of
heavier resistances in the key strength accommodaCng resistances such as bands
exercises plus introduce: and chains for maximal strength.
AccommodaCng resistances such as bands
•  Introduce advanced strategies like bands and and chains for maximal strength,
Eccentrics and isometrics
Greater use of specific techniques where
appropriate (eg. Drop sets for hypertrophy,
chains Other relevant advanced loading techniques explosive power training, eccentric/isometric
training).

PeriodizaCon may be “tradiConal”, wave-‐like
conjugate or modified conjugate.

Other exercises as required for the individual
or sport.


Stage 6-‐ Elite maximal strength
Elite Maximal Strength Training
•  As before, but more individualized Maintain high levels of maximal strength As above, but:
and/or be able to peak maximal and
explosive strength for important More specific to the individual needs and
•  Trying to maintain/slightly increase strength, compeCCons.

sport/seasonal requirements.

power, velocity with minimal effecCve dosage Sport training predominates, so more
Cme and energy effecCve, individualised
Generally less volume is needed or can be
used.
strength work is the plan.
Only the true, long-‐term professionals get to this stage!!
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LTAD for power – Stage 1

Power training LTAD IntroducDon to power training
•  Stage 1-‐ Introduce basic exercises with a
Learn to develop force rapidly, accelerate Paused rep bodyweight jumps, hops and
pause and safely decelerate medicine ball throws.

•  Learn technique in basic exercises In-‐place verCcal jumps before horizontal
jumps and hops.

Sprint mechanics, especially acceleraCon

Throwing mechanics


Stage 2-‐ Speed-‐power training
Speed-‐power training
•  Learn to train the basic power exercises of ObjecDve of Stage 2 Content of Stage 2
hops, jumps, bounds, throws in a faster Learn to do exercises explosively and Same basic exercises as above but with
repeCCvely ~ liS light resistances no pause between reps, emphasize the
manner, with no pauses
quickly with a SSC. rapid SSC.

•  Use some soS resistances (bands, medicine Start with soS resistances (sand tubes,
med balls).
balls)
Sprint mechanics, especially acceleraCon
& COD
Stage 3-‐ Introduce the basic barbell LTAD for power – Stage 3
power exercises Barbell BallisDc power training
•  Learn the basic barbell power exercises with
Increase power via increased resistance, Barbell jump squats and bench press
light resistances emphasize rapid speed of movement with throws with up to 30+% 1RM.
these heavier resistances
•  ConCnue with jumps, hops med ball throws ConCnue with basic jumps, hops and
Typical growth spurt period, so running, throws.
etc throwing, COD etc mechanics need to be
conDnually addressed!!! ConCnue running mechanics, acceleraCon,
COD + reacCve agility
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LTAD for power – Stage 4A

Stages 4a & 4b Maximal power
Maximal power training
•  Learn to train with moderately heavy power
resistances ObjecDve of Stage 4a Content of Stage 4a
Maximize power by use of even heavier Barbell jump squats and bench press
resistances throws with 40-‐60% 1RM+
•  Learn the basic pulling progressions for
WeightliSing exercises, if warranted ConCnue with basic jumps, hops and
throws.

ConCnue running mechanics, acceleraCon,
COD, reacCve agility, max velocity

LTAD for power – Stage 4B Stages 5a & 5b – Advanced power
Maximal power training training
•  Learn to liS heavier resistances with speed in
ObjecDve of Stage 4b Content of Stage 4b
the basic barbell exercises, modified with
Introduce simple power versions of Work the teaching progressions of the
bands/chains
Olympic weightliSing exercises, if desired. power clean from hang and the power
Follow a simple teaching progression. jerk, emphasize speed and technique.
(eg. for hang power clean = Isometric •  Learn to train up to 85% 1RM in the
shrug, dynamic shrug, power shrug from
WeightliSing exercises, if warranted
above knee, power shrug jumps above
knee, then PC from hang).

All previous exercises & resistances
conCnue to be used.
LTAD for power – Stage 5A LTAD for power – Stage 5B
Explosive power training Explosive power training
ObjecDve of Stage 5a Content of Stage 5a
ObjecDve of Stage 5b Content of Stage 5b
Introduce kineCcally altered “strength” Squats, bench presses, deadliSs etc
Introduce & train to overload power clean Lighter to medium resistances (50-‐85%
exercises that entail faster liSing speeds (50-‐75%1RM) with added bands and
from hang or boxes above knee and power 1RM), emphasize speed and technique.
chains resistance (10-‐20+%1RM).
jerk.

conCnue to be used
conCnue to be used.
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Stage 6 – Elite, heavy Weightliting
Elite power -‐ Heavy Olympic liting
•  Learn to train with very heavy resistances in
WeightliSing exercises ObjecDve of Stage 6 Content of Stage 6
Introduce heavier weightliSing Power cleans from floor/hang/boxes,
resistances and more exercise versions Power snatches from floor/hang/boxes
(snatch, split jerks). Jerks, split and power, DB, KG etc

Resistances up 100% 1RM if athlete/sport
relevant.

conCnue to be used
Programming…
Stage 3 –
now that we have the overview of the LTAD of
Periodization also entails choosing the weekly
strength and power
training cycle
•  Consider the choice of For athletes, popular choices are:
•  2 x whole body sessions/wk

•  Weekly periodizaCon (days/wk and type of split)
•  3 x whole body sessions/wk
•  Weekly variaCon across those days/split •  3 sessions/wk, as 1 x upper, 1 x lower, 1 x whole body
•  Cycle length (eg. 4-‐8 week length) variant
Stage 3 -‐ Exercises Stage 3 – Exercise choice –

•  Concentrate on the major barbell exercises for strength
development (ConCnue to do some Bodyweight exercises (eg. in warm-‐up) Choose 7 barbell/dumbell exercises per session

•  For general strength, in each training session choose an exercise for:
Squat group = squat, front squats, overhead squats,
•  1 Upper body Horizontal and 1 VerCcal (Overhead) Press/Push exercise

Lower body pull/hinge group = deadlits, Romanian deadlits, •  1 Upper body Horizontal and 1 VerCcal (Overhead) Pull/Row exercise
hang power clean progressions, •  1 Squat exercise

•  1 Lower body pulling/hinge exercise
Split leg group = split squats, step-‐ups, lunges
•  1 Split leg exercise

ConCnue with key bodyweight exercises (in warm-‐up, or for torso/abdominal training)
Upper body pressing group = bench press, shoulder press, push • 
press •  Basic power exercises like jumps, hops and throws are also performed in the workout

Upper boy pulling group = pull-‐ups, pull-‐downs, barbell rows, DB
rows

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Stage 3 Periodization -
Not tesDng 1RM in Stage 3!
Basic linear progression in intensity across Use 5RM’s and 3RM’s to esDmate 1RM
a training cycle Beginners
Est. % 1RM 100 96 94 92 90 88 86 84 82 80
Reps 1 2 3 4 5 6 7 8 9 10
Athlete Reconvert. -‐ 1.04 1.06 1.08 1.11 1.13 1.16 1.19 1.22 1.25
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Wk7 Wk8 WK9
Level
Program 3x12-15 3x12-15 3x10-12 3x10-12 3x8-10 3x8-10 3x6-8 3x6-8 Test
#1 5RM Experienced
50-60% 52-62% 55-65% 57-67% 62-72% 65-75% 70-80% 72-82% Est. % 1RM 100 95 92 89 86 83 81 79 77 75
Program 3x10-12 3x10-12 3x8-10 3x8-10 3x6-8 3x6-8 3x4-6 3x4-6 Test
#2 3RM Reps 1 2 3 4 5 6 7 8 9 10
60-70% 62-72% 67-77% 70-80% 72-82% 75-85% 77-87% 80-90% Reconvert. -‐ 1.05 1.08 1.12 1.16 1.2 1.23 1.26 1.29 1.33
% 1RM is an estimate only.

Test a 5RM or higher for the first 1-‐2 cycles for Front Squat, Bench Press and Chin-‐up
Testing of 5RM or 3RM is for key exercises only
“Power” exercises are typically done for sets of 5-8 reps
Test a 3RM or higher aSer 6-‐ or so months of consistent training for Front Squat, Bench
Press and Chin-‐up
Another example of a Stage 3 program – More exercises

Basic Whole body program for Stage 3 3 different exercises for 3 different workouts/week
-‐ 2 different exercises from each group for 2
different workouts/week Monday Wednesday Friday
1a. Horizontal push Bench Press

DB bench press Narrow grip bench
press
Exercise & order Day A Day B Inc. DB row
1b. Horizontal pull Seated row Pendlay bent row
1a. Bench Press Narrow grip Bench Press
2a.Vertical push Overhead DB press Barbell press DB Push Press
1b. Inc DB rows Bent rows
Pull-ups
2a. Pull-‐ups Pulldown 2b. Vertical pull Overhead Lat pulldown Neutral grip pull-ups
2b. DB o’head press Barbell o’head press
3. Lower body Squat Squat Front squat Overhead squat
3a. Romanian Dead-‐liS Clean deadliS
3b. Split Squat Step-‐up 4a. Lower body Split leg DB Step-up Split squat Lunge
4. Front Squat Overhead squat Clean Pull from
4b. Lower body pull Romanian deadlift 1-leg DB RDL
floor/blocks
5a. Rollout TRX plank
5b. Situp/rotate on floor Situp/rotate from pull-‐up bar 5a. Torso stabilization/brace Plank on TRX Rollouts Paloff press
Hanging ab sling rev.
Twisting sit-up Upper Russian twist
5b. Torso flexion & rotation crunches
Or… There should be some balance in strength scores

Only 1 exercise from each group, but three different workouts/week
between exercises in athletes in Stage 3 & 4
Order Exercise Normal Day Slow speed Day Higher rep Day
1a. Bench Press 3x10@ 60 kg 3x10@50kg@ 311 3x12@ 55 kg Upper body Upper body Lower body
press pull squat and pull
1b. Inc DB rows 3x10@ 15 kg 3x10@12kg@ 311 3x12@ 12kg Bench press 100% Supinated pull-‐up 100% Full squat 100%
Decline press 105% Pronated pull-‐up 95% Front squat 80%
2a. Pull-‐ups 3x 8 @ Bwt+5kg PLD3x10@50kg@411 3x10 @ Bwt
Incline press 80% Supinated pull-‐down 95% OH squat 70%
2b. Barbell OH press 3x10@ 35 kg 3x10@ 27.5 kg@ 311 3x12@ 30 kg Narrow grip BP 90% Pronated pull-‐down 85% Lunge 40%
3a. Romanian DeadliS 3x10 @ 55 kg 3x10 @ 40 kg@ 411 2x12 @ 45 kg Close grip BP 80% Wide grip front PLD 80% Step-‐up 40%
3b. Split leg Squat 3 x 8 es @ 30 kg 3 x 8es @ 20 kg@ 411 2 x 10 es @ 25 kg DB bench press 33% each Wide b neck PLD 75% 1-‐leg squats 40%
Push press 75% Seated row 75% Lateral lunge 25%
4. Front Squat 3 x 10 @ 50 kg 3 x 10 @ 40 kg@ 411 2 x 15 @ 35 kg
Military press 55% Bench pull 65% Romanian DL 75%

Press b neck 55% Upright row 50% Power shrug 85%
5a. Plank 3 x 20-‐s 3 x 60-‐s 3 x 40-‐s
DB OH press 17.5% 1-‐arm DB rows 33% each Clean pull ~ waist 85%
5b. Situp/rotate 3 x 6 es @ 5kg 3 x 6 es @ 311 3 x 10 es
NB – Liile specific power exercises – Gain power through strength + jumps and throws
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Stage 4 Barbell training – Stage 4 type of 3d/wk program for PreparaDon period –
Very general program
Heavier &/or more sports specific
Day A – Strength emphasis Day B – Power emphasis Day C – Muscle Size emphasis
•  More precise programming of strength and
1. Bench Press 1a. Narrow grip Bench Press 1a. Incline Press
power exercises
2a. Pull-‐ups/chins 1b. Medicine ball throws 1b. Pendaly row
2b. Inc DB Press 2a. Push press 2a. Barbell Press
3a. DB o’head press 2b. Front Pulldown 2b. Pulldown B neck
•  More sport specific or sport relevant choices
3b. Split squat 3a. Power shrug jumps 3a. 1-‐leg RDL
of exercises, sets, reps etc. 4. Squat 3b. Jump squat 3b. Overhead squat
5. Romanian Dead liS (RDL) 4. Front squat 4a. Rollout
6a. Plank 5a. TRX plank 4b. Situp/rotate on incline
•  More varied sets x reps for different exercise 6b. Situp/rotate on floor 5b. Situp/rotate on bars
categories or objecCves
Stage 4 Planning –
Progressing to more low rep training and more
Or the Upper, Lower, Whole opDon variaDon in “exercise type” in the cycle – Gen. Prep.
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8
Day A – Upper Strength Day B – Lower strength Day C –Whole body Power
Main 3 x 10 3 x 10 3 x 8 3 x 8 3 x 5 3 x 5+ 3 x 3+ Test
emphasis emphasis emphasis
Strength 64% 67% 73% 76% 82% 85% 92% 1RM
1. Bench Press 1a. Step-‐up 1a. Narrow grip Bench Press exercises
2a. Pull-‐ups/chins 1b. Reverse lunge 1b. Bench throws Assistant 3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6 3 x 5
2b. Inc DB Press 2. Squats 2a. Push press Strength
exercises
3a. DB o’head press 3a. RDL 2b. Power shrug jumps
Muscle-‐building 3 x 3 x 3 x 3 x 3 x 3 x 3 x
3b. Pendlay row 3b. Dominator 3a. Box squat
exercises 12-‐16 12-‐16 8-‐12 8-‐12 6-‐10 6-‐10 6-‐8
3c. Upright row 4. Grappling 3b. Jump squat Power shrug/ NA NA 4 x 5 4 x 5 4 x 4 4 x 4 3 x 3
4a. Hover/plank 4a. Hover/plank Olympic pulls 65% 75% 85% 90% 100%
This % based on BWT
4b. Situp/rotate 4b. Situp/rotate
4c. Situp/rotate 4c. Situp/rotate JS/BT 3 x 5 3 x 5 3 x 5 3 x 3 Test

% roughly based on
SQ & BP 1RM
30% 35% 40% 40-‐50% Power

Assistant power 3 x 3 x 3 x 3 x
6-‐10 6-‐10 5-‐8 5-‐8
Stage 4 Planning –
Progressing to more low rep training and more Stage 4 –
variaDon in “exercise type” in the cycle – Spec. Prep. or where extra muscle is not desirable…
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 A specific sport program
Main 3 x 8 3 x 8 3 x 6 3 x 6 3 x 5 3 x 5+ 3 x 3+ Test
Strength 69% 72% 77% 80% 83% 86% 92% 1RM
exercises
•  Olympic spring-‐board diver
Assistant 3 x 10 3 x 10 3 x 8 3 x 8 3 x 6 3 x 6 3 x 5
Strength
exercises
Muscle-‐building 3 x 3 x 3 x 3 x 3 x 3 x 3 x Day 1 Sets x Resistance Rest period Time taken
exercises 10-‐12 10-‐12 8-‐10 8-‐10 6-‐8 6-‐8 6-‐8 Reps
Power shrug/ NA NA 4 x 5 4 x 5 4 x 4 4 x 4 3 x 3 Weighted VerCcal Jumps 5 x 3 1.5-‐3-‐1.5-‐3-‐1.5 kg 1.5 minutes 8 minutes
Olympic pulls 65% 75% 85% 90% 100%
This % based on BWT Barbell jump squats 4 x 4 50 kg 2 minutes 9 minutes

Squats 3 x 5 70-‐80-‐90 kg 3 minutes 10 minutes
JS/BT 3 x 5 3 x 5 3 x 4 3 x 4 3 x 3 Test
% roughly based on 30% 35% 40% 45% 50% Power
SQ & BP 1RM
Power shrug jumps 3 x 4 60 kg 2 minutes 7 minutes
Handstand Push ups 5 x 6 Weight vest = 10 kg 3 minutes 17 minutes
Assistant power 3 x 3 x 3 x 3 x 3 x
5-‐8 5-‐8 4-‐6 4-‐6 3-‐5 DB front raise 3 x 8 7.5 kg 1.5 minutes 5 minutes
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21/02/17
Stage 5 – General preparaDon

Stage 5 = Block style PeriodizaDon cycles
Greater intensity prescripDon Wk 1 2 3 4 5 6 7
Bench press 3x10 3x10 3x10+ 3x5+R Bd 3x5+Ch 3x3 Test 1RM
•  Intensity can be based upon either % 1RM or Effort level 62% 66% 70% Max Effort Max Effort Max Effort 100%
Squat 3x10 3x10 3x10 3x5+G Bd 3x5+B Bd 3x3+B Bd Test 3RM
or 1RM
•  % 1RM (real and/or perceived or esCmated) % 1RM or Effort level 48% 54% 60% Max Effort Max Effort Max Effort Max Effort

Assistant 3x10 3x10 3x10 3x6 3x6 3x5 3x5
•  Effort (& velocity) Strength exercises
Muscle-‐building 3x10 3x10-‐20 3x10-‐20 3x8-‐12 3x8-‐12 3x6-‐10 3x6-‐10
exercises
•  I use a combinaCon… Olympic 3x5 3x5 3x4 3x3
% 1RM or Effort level 70% 75% 80% 88%
Jump Squats, Bench 3x5 3x5 3x4 Test

Throws Power
% 1RM or Effort level 30-‐40% 35-‐45% 40-‐50%

Bd = Band, R= #2Red band, B=#3 Blue band, G = #4 Green band, Ch = chains

Stage 5 – Specific preparaDon –

UndulaDng progression cycles for strength exercises
Planning -‐ Weekly template….or
Wk 1 2 3 4 5 6 7 8
Bench 3x10 3x5+R Bd 3x3+R Bd 3x5+Ch 3x3+Ch 3x5 3x3 Test
1RM
% 1RM or Effort 70% Max Effort Max Effort Max Effort Max Effort Max Effort Max Effort 100% •  Day “A” Day “B”
Squat 3x10 3x5+G Bd 3x3+G Bd 3x5+B Bd 3x3+B Bd 3x5 3x3 Test
1RM
•  Strength Day Power Day
% 1RM or Effort 60% Max Effort Max Effort Max Effort Max Effort Max Effort Max Effort 100%

Assistant 3x10 3x8 3x6 3x7 3x5 3x7 3x5
Strength •  Max strength Complex of Explosive Power &
Muscle-‐building 3x10-‐20 3x8-‐12 3x8-‐12 3x6-‐10 3x6-‐10 3x6-‐10 3x6-‐10 Either Pmax or BallisCc power
Olympic 3x5 3x5 3x4 3x4 3x3 3x2 Test
1RM
•  General strength General strength
70% 75% 80% 85% 90% 95% 100%
Jump Squat,
Bench Throw
3x5 3x5 3x4 3x4 3x3 3x2 Pmax •  Muscle size training Muscle size training (depends…)
% 1RM 30-‐40% 30-‐40% 35-‐45% 35-‐45% 40-‐50% 45-‐55%

Detailed example of a more advanced upper body

Structure of an upper body strength workout session for strength and size –
(Specific Prep. Period) Track & Field throwing athlete during preparation period
•  Dynamic warm-‐up = 6 mins. Warm-up 1 Mobility Thoracic spine and hip drills, foam rolling and pin & stretch
(3 mins)
Warm-up 2 Functional ROM Choose six bodyweight, kettlebell or band exercises x 12
•  Max. Strength (6 mins) Mobility with stability and reps each, attain full ROM
resistance
Bench press variaCon – According to cycle plan, eg., work up to 5 RM or 3 Maximal strength ME 1. Bench press Warm-up sets:
RM = 14 mins (4 x 4 mins = 16 mins) 60kg/5, 80kg/3, 100kg/1 ; do all 3 sets in 4 mins
Training sets (75%-80%-85% 1RM x 5) =

•  General strength/size 112.5kg/5, 120kg/5, 127.5kg/5
Push/pull complex -‐ 3 x 6-‐10 reps on 3-‐mins = 9mins Heavy reps 2a. Incline dumbbell press 37.5kg, 3 x 6-8 (about 75% 1RM)
(3 x 4 mins = 12 mins)
2b. Pendlay row 85kg, 3 x 6-8 (about 75% 1RM)
•  Muscle size
High reps 3a. Half-kneeling one-arm 22.5kg, 3 x 10-12 each side (about 65% 1RM)
Push/pull/pull 3 x 10-‐20 on 4-‐mins = 12 mins 3 x 4 mins – 12 mins) dumbbell press

3b. Half-kneeling one-arm 45kg, 3 x 10-12 each side (about 65% 1 RM)
Torso = 6mins pull-down
Torso rotation and 4. Torso circuit x 2 4a. Hanging windscreen wipers x 5 each side
anti-rotation 4b. Landmines 20kg x 5 each side
Total workout Cme = 47-‐50 mins. (2 x 4 mins = 8 mins) 4c. Paloff press isometric hold 30kg x 30 secs
4d. Overhead medicine ball helicopter 5kg x 10 each way
11
21/02/17
Structure of a lower body strength workout Structure of a whole body strength workout
(Prep. Period) (In-‐season)
•  Dynamic warm-‐up = 8-‐12 mins. •  Dynamic warm-‐up = 6-‐mins.
•  Max. Strength – Upper body press

•  General strength (Single or split leg) Bench press variaCon – According to cycle in-‐season cycle plan, = 14 mins
Agonist/Antag. complex -‐ 2-‐3 x 6-‐10 reps on 3-‐mins = 6-‐ 9 min
General strength/size
Push/pull complex – 2-‐3 x 6-‐12 reps on 3-‐mins = 6-‐9-‐mins
•  General strength (Single or split leg or parallel)
Agonist/Antag. complex -‐ 2-‐3 x 6-‐10 reps on 3-‐mins = 6-‐ 9 min •  Overhead &/or posiDonal specific power exercise
2-‐3 x 3-‐10 reps on 3-‐mins = 6-‐9mins
•  Max. Strength •  Max. Strength – Lower body squat

Full squat variaCon – According to cycle plan, eg. work up to 5 or 3, Squat – According to cycle in-‐season cycle plan, = 12 mins
either ME or NME = 14 min

Torso = 6mins
Torso = 6min
Total workout Cme = 47-‐50 mins
Total workout Cme = 44-‐50 mins
Or…Whole body Strength and Power –

Structure of a Sample Whole Body Power in-‐season
Track & Field thrower during CompeDDon period – Day 1
workout Warm-up 1 Mobility Thoracic spine and hip drills, foam rolling and pin & stretch
•  Dynamic warm-‐up = 6-‐15 mins (includes plyos & some WU sets) (4-mins)
Warm-up 2 Functional ROM Choose six bodyweight, kettlebell or band exercises x 12 reps
(6-mins) Mobility with stability each, attain full ROM
•  1a. Power clean from hang 3 x 3 on 3-‐mins and resistance Ensure 2 rotator cuff exercises are chosen!!
Maximal whole 1. Hang power clean Warm-up sets:
•  1b. Split jerk/push press 3 x 3 = 9 min body pulling 60kg/5, 80kg/3, 100kg/1 ; do all 3 sets in 6-mins
power
Training sets (80%-85%-90% 1RM x 3-reps) =
•  2a. NG Bench press+bands 3 x 3 on 3-‐mins 120kg/3, 127.5kg/3, 135kg/3: Rest = 2.5-minutes between sets
Maximal whole 2. Power Jerk Warm-up sets:
•  2b. Bench throw 3 x 3 = 9 min body pushing 60kg/5, 80kg/3, 100kg/1 ; do all 3 sets in 6-mins
power
•  3a. Box squat +bands 3 x 3 on 3-‐mins 120kg/3, 127.5kg/3, 135kg/3: Rest = 3-minutes between sets
•  3b. Jump squat 3 x 3 = 9 min Maximal upper
body pressing
3. Bench press Warm-up sets:
60kg/5, 80kg/3, 100kg/1 ; do all 3 sets in 6-mins
strength
•  Torso = 6 min 120kg/3, 127.5kg/3, 135kg/: Rest = 4-minutes between sets
•  TOTAL = 40-‐50 (2 x 4 mins = 8-min) 4c. Overhead medicine ball helicopter 7.5kg x 6 each way
Rotator cuff 5. Rotator cuff 5a & b. Choose 2 rotator cuff exercises, do 3 sets of 6-12 of each
Whole body Strength and Power –

Track & Field thrower during CompeDDon period – Day 2 Summary -‐ Strength
Warm-up 1 Mobility Thoracic spine and hip drills, foam rolling and pin & stretch
(4-mins)
Warm-up 2 Functional ROM Choose six bodyweight, kettlebell or band exercises x 12 reps
•  Stage 1 & 2 = <12-‐15 yrs (Primary school to lower high school)
(6-mins) Mobility with stability each, attain full ROM •  = Bodyweight exercise and soS resistances, movement competency. Test BWT
and resistance Ensure 2 rotator cuff exercises are chosen!!
exercises
Maximal whole 1. Hang power snatch Warm-up sets:
body pulling 50kg/5, 70kg/3, 80kg/1 ; do all 3 sets in 6-mins •  Stage 3 = 15-‐17 yrs (Upper high-‐school)
power
•  = General strength training, less variaCon
90kg/3, 95kg/3, 100kg/3: Rest = 2.5-minutes between sets •  Test 5RM iniCally, then 3RM in front squat, bench press & chin-‐up
Lower body 2. Squat Warm-up sets:
strength
maintenance
60kg/5, 100kg/3, 140kg/1 ; do all 3 sets in 6-mins
•  Stage 4 = 17-‐20 yrs (eg. Emerging athletes)
Training sets (80%-85%-90% 1RM x 3-reps) = •  = Maximal strength training, more variaCon
160kg/3, 170kg/3, 180kg/3: Rest = 3-minutes between sets •  Test 3RM in back squat iniCally, then 1 RM same as bench press & chin-‐up
Upper body 3. Incline press Warm-up sets:
pressing 50kg/5, 70kg/3, 90kg/1 ; do all 3 sets in 6-mins
“explosive
•  Stage 5 = >20 or 21 yrs (eg. Elite, pro or experienced)
strength” Training sets (70%-75%-80% 1RM x 3-reps) = •  = Advanced maximal strength, much more variaCon
100kg/3, 105kg/3, 110kg/: Rest = 4-minutes between sets •  Test 1RM in squat, bench press & chin-‐up
(2 x 4 mins = 8-min) 4c. Overhead medicine ball helicopter 7.5kg x 6 each way •  Stage 6 = > 26+yrs
•  = As above in Stage 5
Rotator cuff 5. Rotator cuff & 5. Choose 1 rotator cuff & 1 rowing exercises, do 3 sets of 6-12 of
Rhombiods each
12
21/02/17
Summary -‐ Power With regards to strength & power…

For effecDve LTAD, the Strength & CondiDoning coach must,
•  Stage 1 & 2 = <12-‐15 yrs (Primary school to lower high school) through the applicaDon of the appropriate, progressive training:
•  = Basic jump, hops and throws, sprint mechanics, movement competency. Test jumps,
throws, hops, sprints Ensure that the athlete has the:
•  strength, size and power
•  Stage 3 = 15-‐17 yrs (Upper high-‐school) •  to go to the next level of compeCCon and stages of training,
•  = IntroducCon to barbell power training – Jump squats, bench throws
•  Test power, if possible, with light resistances (20-‐40 kg) + other jumps etc
And the
•  Stage 4 = 17-‐20 yrs (eg. Emerging athletes, Colts)
•  = Maximal power training – Olympic liSing progressions + heavier JS and BT’s •  Physical robustness, mobility, stability and resiliency to tolerate the
•  Test power, if possible, with medium resistances (40-‐80 kg) + other jumps etc training loads that occur in the training for the next stages of
compeCCon

•  Stage 5 & 6 = >20 or 21 yrs (eg. Elite, pro or experienced) And don’t let the running/propulsive movement of the sport
•  = Advanced maximal power training – Power clean from hang, jerks etc (eg. speed, MAS, technique) or
•  Test power, if possible, with medium or heavy resistances (?) + other jumps etc more finite sport specific movements be negaCvely impacted
•  Test 1RM hang power clean, where applicable or possible (?!)
QuesDons?

Thank you

danbakerstrength@gmail.com

www.danbakerstrength.com
13

Long-Term Plan Strength & Power - DanBaker

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Long-Term Plan Strength & Power - DanBaker

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21/02/17

To be a Strength & CondiDoning Coach working with

Staying strong and fast when you are already

Diﬀerences between NRL and NYC Again, Forwards and Backs

Where “everyone” (in Australia) got this Don’t try to

Jump squat 1364 1394 1552 1853

The Stages for Power Development

LTAD for Strength – Stage 1 LTAD for Strength – Stage 2

Push-­‐ups > 20 15-­‐19 10-­‐14 5-­‐9 1-­‐4 0

LTAD for Strength – Stage 3

Stage 4 – Maximal Strength and/or LTAD for Strength – Stage 4

LTAD for Strength – Stage 5

LTAD for Strength – Stage 6

Only the true, long-­‐term professionals get to this stage!!

LTAD for power – Stage 1

LTAD for power – Stage 2

LTAD for power – Stage 4A

LTAD for power – Stage 6

• 2 x whole body sessions/wk

• Cycle length (eg. 4-­‐8 week length) variant

Stage 3 -­‐ Exercises Stage 3 – Exercise choice –

hang power clean progressions, • 1 Squat exercise

% 1RM is an estimate only.

Another example of a Stage 3 program – More exercises

1a. Horizontal push Bench Press

Or… There should be some balance in strength scores

4c. Situp/rotate 4c. Situp/rotate JS/BT 3 x 5 3 x 5 3 x 5 3 x 3 Test

Stage 5 – General preparaDon

• I use a combinaCon… Olympic 3x5 3x5 3x4 3x3

% 1RM or Eﬀort level 70% 75% 80% 88%

Jump Squats, Bench 3x5 3x5 3x4 Test

Stage 5 – Speciﬁc preparaDon –

Detailed example of a more advanced upper body

Training sets (75%-80%-85% 1RM x 5) =

• Max. Strength – Upper body press

• Max. Strength • Max. Strength – Lower body squat

Or…Whole body Strength and Power –

Whole body Strength and Power –

Summary -­‐ Power With regards to strength & power…

Das könnte Ihnen auch gefallen

Push-‐ups > 20 15-‐19 10-‐14 5-‐9 1-‐4 0

Only the true, long-‐term professionals get to this stage!!

•  2 x whole body sessions/wk

•  Cycle length (eg. 4-‐8 week length) variant

Stage 3 -‐ Exercises Stage 3 – Exercise choice –

hang power clean progressions, •  1 Squat exercise

•  I use a combinaCon… Olympic 3x5 3x5 3x4 3x3

•  Max. Strength – Upper body press

•  Max. Strength •  Max. Strength – Lower body squat

Summary -‐ Power With regards to strength & power…