Programming: A Framework

PROGRAMMINGA F R A M E W O R K

J O H N G R A C ES P O R T P E R F O R M A N C E C O A C H

C S C S U S A W U S AT F

PERIODIZATION

SPECIFIC PREP TAPERING CONJUGATE METHOD

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

INADVISABLE

LOW / LOW

MEDIUM / MEDIUM

HIGH / HIGH

VOLUME & INTENSITY

SWEET SPOT

MEDIUM / MEDIUM (12-15 WKS)

HIGH / LOW (9-10 WKS)

LOW / MEDIUM (6-7 WKS)

OTHER

HIGH / MEDIUM (3-4 WKS)

HIGH / HIGH (2-3 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

Wo r k S p e c i fi 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 PREPGRADUAL REDUCTION IN VOLUME

GRADUAL INCREASE IN INTENSITY

MASTER TECHNIQUE

COMPETITION PREP

SET ROUTINE

IMPROVE PERFORMANCE

REDUCE FATIGUE

2 - 3% IMPROVEMENT

0.5 - 3% IN ELITE ATHLETES

TAPERING

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 EFFORTMAX LOAD UNDER MAX RESISTANCE

FREQUENCY - 2x WEEK

SQUAT/DEADLIFT & BENCH

“MAIN MOVE” - 1-3RM

VARIATION OF LIFTS

DYNAMIC EFFORTSUB-MAX LOAD AT HIGH SPEEDS

FREQUENCY - 2x WEEK

USE OF BANDS & CHAINS

VARIATION OF LIFTS

VARIATION OF LIFTSSQUAT

SQUAT: FRONT / BACK / ANDERSON / ZERCHER

BAR: CAMBERED / SAFETY / STRAIGHT / BOWED

STANCE: CLOSED / NORMAL / WIDE

BOX: ABOVE PARALLEL / PARALLEL / BELOW PARALLEL

VARIATION OF LIFTSDEADLIFT

DEADLIFT: SUMO / CONVENTIONAL

BAR: TRAP / STRAIGHT

GRIP: ALTERNATE / OVERHAND / SNATCH

PULL: DEFICIT / FLOOR / RACK (PIN HEIGHT)

BENCH: FLAT / DECLINE / INCLINE / FLOOR

GRIP: NARROW / NORMAL / WIDE

PRESS: FULL ROM / BOARD (1, 2, 3 BOARDS)

VARIATION OF LIFTSBENCH

THANK YOUjohn.grace@athleticlab.com

@john_r_grace