- Training Articles
- 5 Weight Cutting Tips
- Top 5 Exercises For Speed Development
- Athletic Development 101
- I've Being Doing It For The Last 30 Years
- Is Body-Weight Training Really Enough To Train For Sports?
- Athletic Hypertrophy Training
- MMA Pop Strength
- Power Training For MMA
- Boxing to MMA!
- The Maxiraw Friday Bodypart Blitz: Calves
- The Maxiraw Friday Bodypart Blitz: Hamstrings
- The Maxiraw Friday Bodypart Blitz: Abs
- The Maxiraw Friday Bodypart Blitz: Arms
- The Maxiraw Friday Bodypart Blitz: Quads
- The Maxiraw Friday Bodypart Blitz: Shoulders
- The Maxiraw Friday Bodypart Blitz: Chest
- Why Muscle Confusion Does Not Mean Muscle Growth
- Training Principles: Back to Basics
- Bodybuilding | Guide to #rawdedication
Heres some more planning considerations from an S&C perspective that must be considered. If you missed my recent 2am rant on this you should check it out here before reading this!
1. If you add something in you have to take something out!
Kelvin Giles put this well in his recent workshop at Leeds Met stating that before you add something in to the programme ask yourself the question what do you need to sacrifice to accommodate it?
So many times when things are going well we always look to add more. If it ain’t broke don’t fix it!
However when things do need changing its got to be steadily introduced at the expense of something else. Consider the demands of the newly introduced element from a fatigue perspective. Sometimes its better to wait until you have a competition free period before adding anything in at all.
2. Periodisation has to fit the sport AND the athlete.
Everyone needs a range of qualities to compete at any sport and these should be all within the programme to some degree. We know this. But novice trainees need to emphasise basic strength development over any other quality. Forget power, specific strength, plyometrics etc. Have elements of all of these in the programme but the emphasis has to be on basic strength. How do you know when you are a novice? When you can put more weight on the bar every week in pretty much every exercise and still recover for your next session ready to go again!
Intermediate trainees can certainly include more power and specific work but the emphasis still needs to be on developing basic and maximal strength.
For me a 1.5x bodyweight squat and deadlift, bodyweight clean for a set of 3-5 reps, 5 good chins and 0.75x BW press are good measures of passing through the intermediate stage of training for female athletes obviously depending on your sport.
Male athletes more like 1.75x BW Squat/Deadlift, 1.2-1.5x BW Press, 5 chins with 0.5xBW, and a clean of around 1.2 x BW for 3 sets of 3-5 reps is a good range of strength.
Once these are roughly achieved I tend to think a lot more about specific strength qualities.
Mark Rippletoes excellent text ‘Practical Programming for Strength’ is well worth a read of your looking for more detailed information on categorising athletes like this.
3. Work Capacity VS Recovery Capacity
Have to give credit to Kelvin Giles again for flagging this up in my mind. I have been talking about planning and programming a lot lately as well as controlling volume in general. It really is not about the amount of work you can do in a given session, whilst this is a factor of course, as important is the ability to recover from the work.
I think a lot of us are or have been guilty of this at some time. Whether you prescribe it or witness it from sports coaches you work with is irrelevant. If the athletes can’t recover from it you’ve done too much, irrespective of how they perform in that given session.
It doesn’t have to hurt to make you better, a little and often is generally better than a lot all at once!
Brendan Chaplin MSc CSCS ASCC
Brendan Chaplin MSc CSCS ASCC is a performance specialist and strength and conditioning coach. Currently he is Head of Strength and Conditioning for Leeds Met Carnegie in the UK and consults with governing bodies, sports teams, institutions and individuals looking to perform, look or feel their best. Follow him on twitter @brendanchaplin, check out his website at www.brendanchaplin.co.uk.