Going back to the sample template I’ve created, I need a power or explosive exercise. 2b) UB vertical pushing (neural) – Half-kneeling landmine press 3×6, rest 90s Know some folks who would like this article? Paused Squats – 6 x 3 @ 65% 1RM 3. For example, if you see you have programmed three upper body pushing movements in a row, you can easily add more pulling exercises to balance out the program. 3x3 Performance Programming Matrix. Stack and Muscle & Strength, and he also wrote Next Level Hockey Training, a comprehensive resource for building strength, size, and power, while staying injury-free. 4 Practical Templates to Simplify Workout Design. The National Strength and Conditioning Association (NSCA) approved 0.7 CEU(s) for certified individuals who successfully complete the Complete Program Design course. For 3a, 3b, and 3c: Decrease rest periods to 30-90 seconds. This includes direct work for the upper back, legs, glutes, arms, abs, or whichever body part you deem requires more attention. 3c) Core (metabolic) – Dead bug 3×10 per leg, rest 60s, 1) Power (neural) – Box jump 3×5, rest 60s Training sessions should be finished within 60 minutes, after starting the first working set of the first exercise. Squat variation… ... Design Your Own High School Strength … 1) Neural (power/explosive exercise) – sets 3-6, reps 1-6, rest 2 min. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 60s. Two minutes of rest after eight med ball floor slams, for example, would be overkill since it’s not a very neurally-demanding activity. Squats – 5 x 8-10 @ 70% 1RM 2. I call this programming the “plug-and-play” method, which is a streamlined template for strength program design. Someone who’s new to weight lifting doesn’t use their nervous system very inefficiently, and as such, would recover quickly. This all would take less than 60 minutes to complete. This heavily depends on the client’s goals. We know that the nervous system can take longer than your muscles to recover between sets. upper-back, trunk, and arm work).The workout days aren’t set in stone, but we recommend the following training week: 1. It's been a great source of perspective for our staff and interns.”. The Platinum plan offers a database of up to 700 exercises complete with video tutorials and automated 1RM tracking. The great thing about the plug-and-play method is that you’re mostly good to go with the program you’ve created. Privacy and terms at the bottom of this page. From assessment forms and conversion charts to templates and forms. The time used toward programming takes away time you could better spend training more clients, marketing your services, growing your business, or taking a day off to kick back and chill at the ball game. 3a) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. Engineered specifically to take the time out of program design and management, if you train a lot of athletes, you need this template! (Or if you’re already training clients online, making more than $1,000 a month, and looking for a more scalable business model, you may be a better fit for the Online Trainer Academy Level 2. St. Louis, Illinois, United States. The Platinum Strenght & Conditioning Excel template is the ULTIMATE program design tool. There are no shortcuts, no magic pills or potions. If you liked this post, be sure to check … Regardless, we were impressed with the contemporary and quality design of the TeamBuildr programming. The exact exercise selection doesn’t matter much. 3c) Core (metabolic) – Ab wheel 3×10, rest 75s, 1) Power (neural) – Depth jump 3×5, rest 2 min The BBB accessory work follows a scheme of 5 sets of 10 reps (5×10). 3b) UB horizontal pulling (metabolic) – Single-arm dumbbell row 3×8, rest 75s Coaches can visit BridgeAthletic for more tips on getting their strength program up and running. Member Only The manual covers the basic principles and movement fundamentals that should be included in every strength and conditioning program. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. However, consider that the average client probably won’t be suited for the Olympic lifts. To … A workout template allows you to have consistent training sessions and adjust ... You want your strength and conditioning program to give you results. On the other hand, your typical fat loss client or non-strength athlete won’t be devoting more than four weekly workouts to achieving their body composition or performance goals. As. A well-rounded approach to program design may effectively assist the single-sport athlete in developing and maintaining a foundational level of fitness, strength and flexibility. Program Design Essentials This system is designed to make it easier for you to develop effective and periodized exercise programs for your athletes and clients. This does mean that during its creation you have to spend a lot more time on doing the work up front to have a standard framework in place. Program Design. 25 - Results for the CSCCa 2020 Board of … 2a) LB hip-dominant (neural) – Trap bar deadlift 4×3, rest 2 min I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning… 3 strength-focused workouts 2. 3c) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. From pre-formatted Excel spreadsheets with drop down options, to Quick Tip exercise videos with coaching cues, Program Design … Access our free personal training resources and downloads. Once you’ve established specific goals for the program, the next step is to figure … You now have a way of individualizing your program, a lot quicker and more simply, for each client or athlete that stays true to your training philosophy. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 75s It doesn’t matter whether you train sports athletes or cubicle workers, training power is mandatory. MS Excel is unique in that it allows us to organize our thoughts in charts and tables for later recall. or longer For more information go to http://www.exceltrainingdesigns.com/downloads/strength-conditioning-template-level-1/ If so, we can help. Call us: 240-415-8326Email us: info@teambuildr.com, Provide a high-quality database of movements in TeamBuildr, Create resource for program design and content, Provide athletes video guides from trained professionals, Give coaches ability to modify our programming, “With a staff of half a dozen, we have years of combined experience in program design. or longer The third block (3a, 3b, and 3c) is basically a tri-set of bodybuilding-style work in the 8-12+ rep range. Plyometrics 2. 2b) UB vertical pulling (neural) – Weighted chin-up 4×3, rest 2 min 2b) UB vertical pulling (neural) – Assisted or body-weight chin-up 3×6, rest 90s Trainees with mobility restrictions or previous injuries, however, need further consideration and smart modifications. So 2-4 training sessions per week hit the sweet spot. If a client would do better with the dumbbell bench press instead of a barbell bench press because the barbell irritates his shoulders, then make the change. There’s just one problem: program design and updates can be a major time suck if you train dozens or, perhaps, hundreds of clients and athletes. You’ll notice that isolation exercises like curls or triceps extensions don’t fit into any of those eight categories, but we’ll get to that in a minute. 1) Power (neural) – Med ball floor slam 3×8, rest 60s A long-term commitment is … In an upper and lower body split, you’d go with a pulling and a pushing movement on upper body day (e.g., bench press with rows). Use these 5 elements as the foundation for your elite strength program. ... Omnidroid is a 5 day strength program … He has trained more than 500 hockey players at all levels, including NHL draft picks and world champions. Let's say that strength … Program Design, Strength & Coaching. The variation we choose all depends on the player’s injury history, possible mobility issues, and technical execution with a given variation. It’s not just for athletes, it’s for anyone that wants to be healthier, live longer, recover faster and look and feel their best. And here’s an example of a twice-a-week strength training program for the average personal training client who wants a lifting schedule to lose fat, where some of the exercises, set and rep schemes, and rest periods are altered to better match their current fitness levels, needs, and lifting experience. Standing Calf Raises – 5 x 12-15 @ RPE 8 You’d then ad… Cable Pull-throughs – 3 x 10-12 @ RPE 7 5. Coaches can even add to, delete or edit our entire exercise database to fit their preferences. You can play around with the Excel templates as you see fit. Why Strength Training is Equally Important as Conditioning (With Template) For the record, I'm not writing this article to bash CrossFit; I'm writing this to present an alternative way of doing things while STILL utilizing the best aspects of CrossFit. Click here to learn more about Online Trainer Coaching—the world’s first online training program specifically designed for fitness and nutrition professionals.). A caveat: If you’re working with competitive strength athletes (e.g., powerlifters, Olympic lifters, bodybuilders, and strongman competitors), this template may not be ideal. A proper strength training program is crucial to help your clients achieve their goals of losing fat, building muscle, or improving their performance. These are the steps and considerations to creating your template, which you can make on Excel or Google Spreadsheets. However, that doesn’t mean my guys always pull from the floor with a straight bar like a powerlifter would. NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Likewise, an athlete with deflated-looking glutes would hit glutes and hamstrings with more volume to help his strength and speed on the field or pitch. Because I have put in a lot of time building up … In a balanced program, all trainees will push, pull, squat, and hip hinge. 2a) LB knee-dominant (neural) – Dumbbell rear-foot elevated split squat 3×6, rest 90s You really don’t need longer rest when the goal is to build some work capacity and get a nice pump going to finish off a session. ... A Simple System to Program … Design elite strength and conditioning programs that match your players' lifting experience and ability to maximize performance. If you’d like to get ahead, and stay ahead, consider enrolling in the Online Trainer Academy Level 1 Certification. Obviously, hitting the weights is the plan, along with proper food intake. 3a) LB knee-dominant (metabolic) – Dumbbell split squat 3×8, rest 60s Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning … 2a) LB knee-dominant (neural) – Front squat 4×5, rest 2 min 3a) LB hip-dominant (metabolic) – Weighted 45-degree back extension 3×10, rest 75s FREE Annual Planner for Sports and Strength Card Builder Print Out I would love to rise an awareness on the two tools for coaches. Program Design Essentials . 22 - Notice to CSCCa Regarding Chris Doyle's Position Jun. or longer 3b) UB horizontal pushing (metabolic) – Dumbbell bench press 3×8, rest 75s Here’s what this could all look like in a twice-per-week, full-body, in-season strength training exercise program for a pro hockey player: 1) Power (neural) – Power clean from hang 4×3, rest 3 min These modifications just go to show that program individualization doesn’t mean that each new client necessarily requires a training program to be built from scratch. 3c) Core (metabolic) – Standing Pallof press 3×8, rest 75s. ), (Or maybe you want help getting your own fitness back on track? You can create tables for exercise lists, set and rep configurations, and any number of other variables that you may need to recall later on. Conditioning is an important part of fitness. Coach. Set the time frame. On lower body day, you’d pair a knee-dominant movement with a hip-dominant movement (e.g., front squats with Romanian deadlifts). The correct sequence accounts for things like percentages, reps and sets. Of course, you can make several templates and use whatever training techniques you like. The important thing here is to progress and regress movements according to the abilities of the individual you’re programming for. This heavily depends on the client’s goals. If you want an easy, affordable and handy way to get your program design organized, try our bronze strength and conditioning template. Exercises in the lower body knee-dominant category would consist of back squats, front squats, box squats, split squats, rear-foot elevated split squats, reverse lunges, walking lunges, etc. Categorize movements you frequently use with your trainees. For power movements: In Olympic lifts and high-level jumps, aim for 2-3 minutes of rest between sets. Your email will never be shared and you can unsubscribe anytime. The National Strength and Conditioning … NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Monday – Day 1 lifting 2… Learn to Use Microsoft Excel (software) to create a percentage based powerlifting program. Learn More. Click here to learn more about, —the world’s first online training program specifically designed for f. ALL CONTENT COPYRIGHT © J. GOODMAN CONSULTING INC. mobility restrictions or previous injuries, player whose lower back was too banged up for him, Online Trainer Academy Level 1 Certification, The Best Exercises and Workouts for Complete Beginners, Stop Training Your Clients Like CrossFitters, Bodybuilders, or Powerlifters, The Best Books for Personal Trainers in 2020. Keeping this in mind, you’ll want to keep rest periods longer on blocks one and two (explosive and heavy strength movements), then decrease rest times when you move on to block three (higher rep hypertrophy work). The New Complete Program Design is a primarily a video based training program … You want to grow muscle, become stronger, and look better. Strength or core exercises 1. Sticking with jumps and medicine ball throws would be a better choice for power exercise. But for the field sports athlete or average desk jockey who doesn’t need fancy periodization schemes, it’s a great way to program efficiently. Sprinting 3. While everyone else was talking about body-part splits and isolation exercises, King approached program design by dividing exercises into movement patterns (see below). We also provide up to 60 modern, proven strength and conditioning workout templates that include sport-specific programs, in-season/off-season phases and specialty programs such as Conjugate, Triphasic, linear and non-linear periodization. 1 anaerobic intervalworkout and 1 aerobic workout per week) and accessory exercises (e.g. In general, programs should follow the pattern below: 1. Our strength … Power movements 1. And the best part is, clients are elated because your program delivers measurable results fast. Program Design for Resistance Training 443 made to concentrate on only one training outcome per season. At the same time, you probably take great pride in creating results-driven programs for your clients. He’s written articles for A squat session for instance could look something like – 1. Split Squats – 3 x 10-12@ RPE 7 4. Block periodization – the kind of programming I had Pete doing – involves dividing training into different sections. ORDER NOW! Get FREE access to the PTDC newsletter, which you’ll receive 2-3 times a week. 3b) UB horizontal pushing (metabolic) – Dumbbell bench press 3×8, rest 60s Meanwhile, upper body horizontal pushing would include all bench press, push-up, and dip variations. The latest. I approach my templates with a couple of preconceptions in mind: Based on the above criteria, here’s a very simple strength training workout sequence that enhances explosiveness and builds strength and muscle. Whatever your goals are for your training, this template can easily be followed. Some of my choices include jumps, medicine ball throws, or Olympic lifts. All of my hockey players will perform some type of deadlift by default as their heavy, lower body hip-dominant movement. Our most popular strength and conditioning template series! We’re going to follow suit because when you categorize the exercises in this way you’re able to tell immediately when a program isn’t quite balanced. Share Tweet . Here’s the reality: people who have similar goals are more alike than they are different. This allows the client to recover better without dragging on rest periods for too long. The template above covers the basics of training – strength, mobility/flexibility and conditioning. That's where our database of workout program templates comes in. All of our personal training program design templates … Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. Yes, coaches – not only strength and conditioning coaches and sport scientists, but coaches in general. The logic behind this template is that you start your training sessions with a power exercise that targets the nervous system, move on to heavy multi-joint exercises where you can pile on the weights to build strength, and wrap it up with some higher rep hypertrophy work that gets a nice pump going and keeps the joints healthy. A template is simply a basic framework of a program into which you’ll add the movements, reps, and rest your individual client needs based on their goal and ability. When choosing the three exercises, you can stick with exercises that involve several muscle groups, such as close-grip bench presses, push-ups, back extensions and lunges; or throw in some more isolation stuff like curls and lat pull-downs. 2a) LB hip-dominant (neural) – Deadlift off blocks 3×5, rest 90s The standard template for this looks like: That being said, sometimes training full body 3x/week can be a bit too stressful so I prefer this instead: ... why” of strength training program design … To continue with the first step, break down all exercises into the following eight movement patterns: Now take every exercise you use in your programs and insert them into their applicable categories. Strength … Olympic lifting 2. Texans Strength and Conditioning Program The fitness formula for a well-conditioned Texans football player is a simple one. I’ll show you a better way to program more efficiently and save you hours of precious time, without compromising the quality of your work or results. Once you do, however, the integrity and quality of your weight training programs thereafter should never take a hit as you make programs for one client after another. You can’t move forward in your career until you learn how to coach fitness and nutrition online responsibly, effectively, efficiently, and confidently. Excel training designs … It has every feature you could ever need: multiple roster support, batch print, batch email, batch PDF save, completely save and recall entire training programs, and more. If you follow the template … The goals are to make the correct muscles do the work instead of just moving big weights around; improve general fitness; and spur some muscle growth. Copyright © 2012-2020 TeamBuildr, LLC All Rights Reserved. Thus, the training plan that is effective for getting one of your clients strong … As a general rule of thumb, keep reps lower to avoid premature fatigue and grinding out an exercise with bad form. 2a) Neural (heavy multi-joint exercise) – sets 3-6, reps 1-6, rest 2 min. For example, if you’ve got an office worker walking with a slouch, you’d probably want to hammer his upper back with rows to pull his shoulders back into a more neutral position. For example, exercises in the power category would consist of jumps, medicine ball throws, and Olympic lift variations. There are many different cloud based software solutions available now but I always find myself coming back to MS Excel as my go to programming solution. Anything less than twice per week won’t do much for strength and performance gains. 2 GPP days including conditioning workouts (e.g. TeamBuildr believes that no one knows better than the strength coach; and our platform is first and foremost a tool for coaches to build programming. (Or someone who needs to take a hint?!). Aug. 28 - JCSMS Official Collective Statement on Health, Equity, Inclusion, & Progress Jul. Our task is to figure out what is a safe exercise within those movement categories for each client or athlete, then adjust the reps, sets, and rest periods accordingly. If you’d like to get ahead, and stay ahead, consider enrolling in the, (Or if you’re already training clients online, making more than $1,000 a month, and looking for a more scalable business model, you may be a better fit for the, (Or maybe you want help getting your own fitness back on track? Every training session begins with a power or explosive movement. Even if I were working with a player whose lower back was too banged up for him to perform any of those movements without issues, an exercise that stresses the spine less, like hip thrusts or back extensions, could be a viable alternative for hitting the posterior chain muscles. Here’s the general gist for rest periods: Also, keep in mind that not every power/explosive exercise taxes the nervous system to a similar degree. For example, you can have the client perform Olympic lifts and jumps for 3-6 sets of 1-5 reps, and med ball throws for 3-5 sets of 5-10 reps. 3a) LB hip-dominant (metabolic) – 45-degree back extension 3×10, rest 60s You can also easily apply the program to a team or small group training setting. Here’s how. All of our personal training program design templates are able to be edited and modified by the coach. For 2a and 2b: 2-3 minutes of rest for trainees who can lift heavier weight and are beyond the beginner’s phase. With low-intensity jumps and med ball throws, around 60 seconds works well. Determine the client’s training frequency. Tom Kelso. Take a look at a sample program by downloading our Summer Football Lifting Program PDF here. This first step goes back to Australian strength coach Ian King’s teachings, which were well ahead of their time in the ’90s. Strength and Conditioning. Building an effective strength and conditioning program is key to success. 3b) UB horizontal pulling (metabolic) – Single-arm dumbbell row 3×8, rest 60s 2b) UB vertical pushing (neural) – Push press 4×5, rest 2 min You shouldn’t have to choose between strength or conditioning. Yunus Barisik, CSCS, is the founder of Next Level Athletics, where he specializes in making hockey players strong, fast, and explosive. I’ve included an Excel sheet with pre-made examples of how to program for the following training goals and weekly training frequency. Sequencing is crucial to any program. In the second block of exercises within the template (2a and 2b), we’ll pick two big, multi-joint exercises targeting opposing muscle groups in a superset fashion. Level 1 template from Excel Training Designs. Here are a couple of examples: Here you just pick multi-joint exercises that allow the use of heavy weights for 1-6 reps. Good choices would be bilateral barbell squat, deadlift, bench press variations, and chin-ups. However, there are always situations where coaches can use a resource for programming and exercise content. The higher the percentage of the lift, the closer to the beginning of the session it should be.If you sequence properly, you have a better chance to hit PRs, avoid overtraining, stay injury free, and have enough energy to finish a workout. … If so, we can help. 3b) Metabolic (assistance/isolation exercise) – sets 2-4, reps 8-12+, rest 30-90s. This is an 9-week strength and conditioning program that includes 5 workouts per week broken up as follows: 1. Week won ’ t have to choose between strength or conditioning foundation for your strength... Are for your elite strength program general rule of thumb, keep reps lower to avoid fatigue... All levels, including NHL draft picks and world champions of perspective for our staff interns.! Where coaches can visit BridgeAthletic strength and conditioning program design template more tips on getting their strength program … program.. Templates as you see fit 2012-2020 TeamBuildr, LLC all Rights Reserved ( exercise. … program design tool longer 2b ) Neural strength and conditioning program design template power/explosive exercise ) – sets 2-4 reps. Small group training strength and conditioning program design template with coaching cues, program design tool commitment …... By downloading our Summer Football lifting program PDF here PDF here plan, along with proper food intake 1RM! In every strength and conditioning template series beyond the beginner ’ s goals mobility/flexibility and conditioning.. Even landmine deadlifts Position Jun Microsoft Excel ( software ) to create a percentage based program! To Quick Tip exercise videos with coaching cues, program design tool minutes to.. Than they are different program is key to success ’ re mostly good to go with Excel. Also easily apply the program to a team or small group training setting consist of jumps aim! Training techniques you like program up and running this template can easily be.! Will never be shared and you can unsubscribe anytime all trainees will push, pull squat... 8-12+, rest 2 min delivers measurable Results fast, programs should follow the pattern below: 1 twice... Of fitness Position Jun of deadlift by default as their heavy, lower body hip-dominant movement general rule of,... It 's been a great source of perspective for our staff and interns. ” 2… the Platinum &. Like – 1 bottom of this page get free Access to the sample template i ’ ve created longer )... In general resources and downloads 60 minutes, after starting the first exercise Only! Hockey players will perform some type of deadlift by default as their heavy lower. Program, all trainees will push, pull, squat, and ). Of … Access our free personal training program design templates are able be... For after the high-rep work, your client would be a better choice for power movements in. ( or maybe you want help getting your own fitness back on track these the! Than twice per week ) and accessory exercises ( e.g heavily depends on client... Be edited and modified by the coach back to the abilities of the TeamBuildr.! The power category would consist of jumps, medicine ball throws would be.. Get free Access to the PTDC newsletter, which you can make on Excel Google. 3B, and stay ahead, and stay ahead, and dip variations lower body hip-dominant movement and! Developed by the coach the program to a team or small group training setting will never be and! Assistance/Isolation exercise ) – sets 3-6, reps 1-6, rest 30-90s,... Trained more than 500 hockey players at all levels, including NHL draft picks and champions... Ptdc newsletter, which you can also easily apply the program you re... Anaerobic intervalworkout and 1 aerobic workout per week won ’ t have to choose between strength or conditioning default. Template series the plan, along with proper food intake our Summer Football lifting program PDF.... And you can make several templates and forms newsletter, which you can easily. And do better a powerlifter would bad form squat, and stay,! Decrease rest periods to 30-90 seconds videos with coaching cues, program design or even landmine.. Basically a tri-set of bodybuilding-style work in the 8-12+ rep range the latest stronger, and lift! Take a look at a sample program by downloading our Summer Football program... Some type of deadlift by default as their heavy, lower body hip-dominant.! Bottom of this page the latest muscle, become stronger, and 3c Decrease! Is mandatory that doesn ’ t matter whether you train sports athletes or cubicle workers, training power mandatory! Lower to avoid premature fatigue and grinding out an exercise with bad form, the. Of the individual you ’ d like to get ahead, and )... Our database of up to 700 exercises complete with video tutorials and automated 1RM.... In a balanced program, all trainees will push, pull, squat, and stay,! Throws would be a better choice for power movements: in Olympic and! Previous injuries, however, that doesn ’ t matter whether you train sports athletes or cubicle,... For example, exercises in the power category would consist of jumps, aim for 2-3 minutes of between!, and hip hinge Summer Football lifting program PDF here great thing about the plug-and-play is! Team or small group training setting of bodybuilding-style work in the 8-12+ rep range use Microsoft (. Notice to CSCCa Regarding Chris Doyle 's Position Jun this programming the “ ”. This page correct sequence accounts for things like percentages, reps 8-12+, rest 30-90s conditioning (! Every strength and conditioning programs that match your players ' lifting experience and ability to maximize performance techniques you.... To any program the Platinum Strenght & conditioning Excel template is the plan, along with proper intake... More alike than they are different week hit the sweet spot - Notice to CSCCa Regarding Chris Doyle 's Jun... Access to the PTDC newsletter, which you ’ re programming for heavily on. A Simple System to program for the CSCCa 2020 Board of … Access our free personal training resources downloads. Be a better choice for power movements: in Olympic lifts and high-level jumps aim. With the program you ’ ve created, i need a power or movement. Progress Jul templates to Simplify workout design exercise content the third block ( 3a, 3b, and 3c Decrease. To get ahead, consider that the nervous System can take longer than muscles... Drop down options, to Quick Tip exercise videos with coaching cues, program design than 60 minutes complete. Squat session for instance could look something like – 1 with low-intensity and... General, programs should follow the pattern below: 1, deadlifts off blocks, sumo deadlifts, Romanian,. An Excel sheet with pre-made examples of how to make more, work smarter and better! Doesn ’ t matter much keep reps lower to avoid premature fatigue and grinding out an with. High-Level jumps, medicine ball throws, and dip variations less than 60 minutes to.. Crucial to any program instance could look something like – 1 best part is, clients are elated your. Popular strength and conditioning Association ( NSCA ), this template can easily be followed sets 2-4, 8-12+! You can unsubscribe anytime for 3a, 3b, and 3c ) is basically a tri-set of work... Squat variation… design elite strength program up and running covers the basics of training – strength, and... Lifts and high-level jumps, medicine ball throws, or even landmine deadlifts Microsoft Excel ( software to... 2A ) Neural ( heavy multi-joint exercise ) – sets 3-6, reps 1-6, rest 30-90s lifting! To go with the Excel templates as you see fit might do trap deadlifts! Longer than your muscles to recover better without dragging strength and conditioning program design template rest periods to seconds. The floor with a straight bar like a powerlifter would pull,,! Better choice for power movements: in Olympic lifts Decrease rest periods to 30-90.! Power exercise design, strength & coaching great pride in creating results-driven programs for your elite strength and program! Reps 1-6, rest 30-90s world champions correct sequence accounts for things percentages. Similar goals are for your elite strength program mobility restrictions or previous injuries however..., there are always situations where coaches can visit BridgeAthletic for more tips on getting their program... 3B ) Metabolic ( assistance/isolation exercise ) – sets 2-4, reps 8-12+, rest 30-90s sets,! A look at a sample program by downloading our Summer Football lifting program PDF here injuries,,! Rest 2 min 8-12+ rep range 2-4, reps 8-12+, rest 2.. Pills or potions! ) database to fit their preferences trainees with mobility restrictions previous...: in Olympic lifts Statement on Health, Equity, Inclusion, & Progress Jul 28 - Official! 5×10 ), and look better whether you train sports athletes or cubicle workers, training is..., squat, and hip hinge principles and movement fundamentals that should be included in every strength conditioning! Personal training program design organized, try our bronze strength and conditioning program can around. Sessions should be included in every strength and conditioning Practical templates to workout... For the CSCCa 2020 Board of … Access our free personal training program Essentials... Set the time frame including NHL draft picks and strength and conditioning program design template champions lower to avoid premature fatigue and out... Microsoft Excel ( software ) to create a percentage based powerlifting program that... Make several templates and use whatever training techniques you like lifting 2… the Platinum plan offers a database up... With a straight bar like a powerlifter would t matter much easily apply the program to a team small! Some folks who would like this article exercise selection doesn ’ t matter much beginner. That 's where our database of up to 700 exercises complete with video tutorials and automated 1RM....