PROGRAMMING Flashcards
Programming
(2)
(1) Is nothing more than organization.
(2) It answers the questions of what to do, how much to do, and when to do it on a daily, weekly, and monthly basis
Effective programs are built around four components
(1) An accurate and thorough understanding of the demands of the sport
(2) A complete assessment
(3) Developing a long-term (annual plan)
(4) Effective monitoring and adjustments as needed
What are the 6 components of the programming cycle?
- Test
- Assess
- program
- train
- monitor
- adjust
Describe how often the training process is done.
It is not something you do once. You will continually repeat to get the best results possible for each client and athlete you work with.
Great programs follow a structure that includes what 7 variables?
- volume
- intensity
- methods
- exercises
- the training day
- the training week
- the training block (program)
The programming process (2)
(1) Is the systematic way of designing high-level programs.
(2) Each time you put together a program for someone you’re working with, it must be done in an organized, logical, systematic fashion to maximize effectiveness and efficiency.
What is the first component of programming?
Testing and assessment because it shows us what needs to be trained and improved throughout the program.
Every assessment is really just a different way to evaluate movement: (4)
(1) Strength and power - speed of movement
(2) Movement screen - quality of movement
(3) conditioning - movement endurance
(4) motivation - effort of movement
What should the goal of assessments be?
Understanding different movement qualities so you can identify the greatest needs.
What is the first step in testing & assessment?
To develop a basic Athletic profile
What does the basic athletic profile include? (4)
- Height & weight
- Body fat
- Resting HR/HRV
- VO2 max, ANT, Max HR
What are 5 testing and assessments that can be used to develop programming?
- Athletic profile
- Low threshold testing
- High threshold testing
- General conditioning
- Specific conditioning
Low threshold testing (5)
- these movements will include low force/power output and should include respiration
- Respiratory assessments
- FMS
- BW exercises
- Track drills (a-skip, b-skip)
High threshold testing (6)
- Should activate entire range of muscle fibers
- Max strength lifts
- olympic lifts
- broad/vert jump
- Med ball throws
- High speed sprints
General Conditioning (3)
(1) There are 2 main components of general conditioning to test initially
(2) Cardiovascular fitness: resting HR, HRV, 1.5 mile run, Avg HR, 60s HR recovery
(3) Muscular endurance: max push ups, pull-ups, planks
Specific conditioning (4)
(1) Tests that incorporate specific elements of the physical and mental demands of the sport including:
(2) Work to rest ratios
(3) equipment/gear
(4) environment
The training block
Focused around improving a specific area of fitness over a defined length of time (i.e.e strength, conditioning, etc.)
Most conditioning blocks last how long?
6 - 12 weeks
What should each training block have depending on the time of year?
general or specific goals
General conditioning blocks aim to improve necessary fitness qualities which include what 3 things?
(1) bUILDING OVERALL FITNESS AND WORK CAPACITY WITHIN A MORE GENERAL ENVIRONMENT
(2) Strengthening and building endurance within key postures/positions & improvements related to skills of sport
(3) Working to develop general conditioning skills involved in dynamic energy control
Specific conditioning blocks aim to develop capacity to use fitness in competition, including what three things?
(1) Preparing the body and brain for the specific environment of competition
(2) Learning to effectively manage energy and competition specific movements and activities
(3) Increasing energy system development for specific demands of sport/competition by matching Work to rest ratios
What should the goals in specific conditioning blocks depend on?
Goals should vary depending on how close to athletes are to competition
General condition should be the focus of what?
The off-season
When should specific conditioning occur?
Occur in the pre-season and prepare athletes to perform
Conditioning block timeframe (2)
(1) each training phase (off-season, preseason, in-season) should be broken down into blocks with specific goals.
(2) A training block typically last 6 to 12 weeks and may consist of 1 to 3 phases within each
Why should the general exercises used in training blocks remain constant throughout training?
Should remain constant throughout a training block while the overall load is increased through changes in volume and/or intensity and methods
General conditioning blocks time frame (4)
(1) beginner – intermediate training blocks should typically be eight weeks long, consisting of two, four-week phases. (2) the main difference between the phases is an increase in loading during phase 2.
(3) Advance athletes require more time to stimulate improvements, so A conditioning block may consist of three, four – week phases or two, six – week phases.
(4) The overall load should increase across the length of the block yet stay constant within a given phase.
Specific conditioning blocks timeframe (2)
(1) preseason/pre-competition training blocks should typically consist of two phases, each lasting 3 to 4 weeks.
(2) Volume and intensity should be gradually raised to what will be seen during competition or competitive season
Setting block goals
Each block Chevy built around specific goals that can be accomplished within the timeframe set for the block
What are six examples of block goals?
(1) average heart rate variability – increase
(2) Resting heart rate – decrease
(3) Heart rate at given power output – decrease
(4) Heart rate recovery – increase
(5) VO max – increase
(6) Power at ANT - increase
When setting goals for each conditioning block what four criteria must be present?
They must be Important, measurable, specific, and achievable
The training week (2)
(1) often referred to as the “micro cycle”
(2) is the fundamental building block of every training program and is often what makes or breaks the overall effectiveness of a program.
Regarding the training week what is the most important factor for maximizing results? (2)
(1) The proper distribution of volume and intensity throughout the training week.
(2) This start by organizing the training days into different categories based on the overall training load.
Training days can be separated into what three categories?
Development, stimulation, high performance recovery training (HPRT)
The development training day (4)
(1) Highest levels of loading
(2) designed to impart maximum stress and cause the body to adapt to the stress and increase fitness and conditioning
(3) the RPE should be 9 to 10 for duration of 60 to 90 minutes on average
(4) soreness and fatigue would be expected the following day
Stimulation training days (4)
(1) highest levels of loading - Low to moderate intensity (or high intensity for short durations)
(2) Designed to stimulate the body to maintain fitness and prepare for hire training loads
(3) RPE should be 7-8 for durations of 45 to 75 minutes on average
(4) Little to moderate soreness levels and fatigue would be expected the following day
High performance recovery training (3)
(1) stimulate recovery and promote regeneration from training by directing energy towards adaptive processes driving the body into the recovery state. (2) The RPE should be six or less for duration of 30–45 minutes on average. (3) HPRT should lead to reduce soreness and fatigue along with improved feeling of wellness afterwards
When is it generally effective to schedule stimulation days in the training week?
Schedule stimulation days after days off
What should be avoided in the training week?
More than three development days in a week should be avoided
What does a typical training week consist of? (4)
1) 2 to 3 development days
2) 1 to 2 stimulation days
3) 1 to 2 HPRT days
4) 1 to 2 days off
When are stimulation days most effective?
When they are used after days off to prepare the body for subsequent development days
Why will the number of developmental days and the overall load vary during the training week?
May vary depending on the level of athlete or the proximity to competition
What is the general goal in structuring the training week?
To structure the training week in a way that maximizes improvement without leading to fatigue and injuries
What is the most common way to organize micro cycles or the training week?
Either double or triple loading where there are either two or three high stress/high intensity development days respectively
The training day
A training session should follow a specific, organized progression to ensure consistency, maximum effectiveness, and recovery.
The 4 main components that most training sessions will consist of:
1) warmup (breathing exercises, mobility, etc.)
2) Conditioning (1-3 training methods)
3) strength (1-2 strength lifts, 1-2 accessory lifts)
4) cooldown (3-5 min cardio, soft-tissue and stretch)
The training day: warmup
Respiratory and mobility drills/exercises
The training day: Conditioning
Vitally important to select the correct conditioning method on the right day based on the load/intensity of the various methods
Training day: level 1 methods (3)
Tempo lifting
cardiac output tempo intervals
Training day: level two methods (6)
High resistance intervals
HICT (High intensity continuous training)
alactic intervals explosive repeat aerobic plyometrics strongman training
Training day: level three methods (3)
Extensive intervals threshold training cardiac power intervals
Regarding the training day how do you choose the appropriate level?
The “appropriate” based on the type of training session being performed and the specific goal for that day
Building development sessions (4)
1) RPE of 9 to 10 for durations of 60–90 minutes
(2) 1–2 conditioning methods at levels two and three (May include max effort lifting)
3) May be split into two training sessions for twice per day training.
4) Preferable to do the higher volume in the first session. 
Building stimulation sessions (3)
1) RPE 7–8 for durations of 45–60 mint on average
2) 1–2 conditioning methods levels one and 2 (avoid level three methods)
3) beneficial to include one – two core strength lifts at low volume
Building HPRT sessions (3) 
1) RPE six or less for durations of 30–45 minutes on average
2) 1–2 conditioning methods, level one and or low volume level two 
3) Can be used as a second workout for twice a day training
The training day: cooldown
Regardless of the type of trading session (development, stimulation, HPRT), each workout should end with a cool- down
What are the three basic components of the cool–down?
1) 2–3 minutes low intensity conditioning to gradually decrease heart rate to 100 bpm or less
2) 2–3 min in recovery posture with controlled breathing – Drive heart rate close to resting as possible
3) foam rolling, stretching and related soft tissue methods
High performance recovery training (HPRT)
Designed to help drive the body into the recovery state to facilitate faster improvements in fitness
Goal of HPRT
To stimulate recovery, so it’s important to avoid heart rate & strength loads above 90% max and minimize eccentric loading
How long generally are HPRT sessions?
30-45 min
HPRT includes what 5 distinct components?
1) breathing drills
2) correctives
3) movement exercises
4) low-moderate intensity conditioning
5) soft tissue work
HPRT - Breathe (3)
1) start each session with breathing resets based on the results of infrastructural angle test from the movement module
2) This developed more effective breathing patterns, helps reset autonomic function before the training session
3) Generally, this is Done for 2-3 sets of five reps
HPRT - mobilize (2) 
1) following breathing resets, with mobility warm-up a series of 4–6 mobility drills while focussing on effective breathing
2) should take no more than 5 to 6 minutes and exercises should progress over the course of the program
HPRT - move (3)
1) Moderate heart rate conditioning drives increased blood flow and nutrient delivery through the body for 15-25 minutes
2) A variety of exercises should be used slide/prowler, VersaClimber, high intensity continuous training on bike, medicine balls, deadlifts, etc. (regardless of what is chosen, the goal is to limit essential component)
3) use unloaded and loaded movements to target full range of muscle fibres
HPRT - Stimulate (3)
1) stimulate the central nervous system through the recruitment of high threshold motor units
2) Exercises should minimize eccentric load when possible (drop deadlifts, box jumps, Olympic lift, etc.)
3) as a general guideline 2–4 sets X 1 – 3 reps at 85 to 90% of one rep max
HPRT - cooldown
want to end with a five minute cooldown to facilitate post- workout recovery and stimulate the parasympathetic nervous system
Periodization (Big picture of training)
The planned and deliberate manipulation of volume and intensity over a training year designed to stimulate continued improvements in fitness and conditioning and achieve peak performance.
Progression (more short-term)
is the continued effort to increase the training challenge through a variety of different means as fitness improves.
Progression can take many forms, but what is the key component?
Is that it provides an additional level of challenge (stress)
Progression provides an additional level of challenge in a variety of ways (7)
- Training methods
- increased rep sets
- increased number of sets
- heavier weight
- higher HRs
- decreased rest intervals
- exercise variations
In terms of planning, progression has what 4 fundamental phases within a training block?
1) Introduction
2) Loading
3) Stabilization
4) Restoration
Progression - Introduction (3)
1) Introduces the new training program through a relatively moderate volume and intensity
2) Moderate soreness often results when new exercises are performed.
3) Low loading phase and lasts 1 -2 weeks.
Progression - Loading (2)
1) loading is increased over the main part of the periodized program, stimulating continual adaptation and improvement.
2) this stage will generally last 6 - 8 weeks, depending on program length.
Progression - Stabilization (3)
1) the loading is stabilized, giving the body the chance to adapt to the continual level of stress
2) Exercises, methods, volume, intensity should remain the same as the final week of loading
3) lasts 1 - 2 weeks
Progression - Restoration (3)
1) The volume is slightly lowered
2) Intensity can remain high, but volume should be dropped 15-20% and additional HPRT and regeneration methods should be used.
3) This period acts as a bridge to the next training block and lasts around 1 week.
What should each conditioning program you design be built around?
ensuring continual progress through effective progression
Program management (2)
1) Writing the program is only the first step.
2) Getting the most out of a training program requires ongoing management.
Regarding program management, why is there a fine line?
There is a fine line between overreaching, overtraining, and optimal loading.
What is the goal of effective programming & coaching?
To push the athlete to the edge of the line without exceeding it.
Regarding effective programming management how are the best results achieved?
From applying the right amount of the right types of stressors at the right time.
The management process consists of what 3 steps?
1) Monitor
2) Assess
3) Adjust
The overtraining continuum (2)
1) a chronic imbalance between stress and recovery that leads to a decrease in the body’s ability to function effectively
2) the result is a persistent decrease in performance and health
Why is it important to note that overtraining is not simply a dysfunction?
It is the body’s protective mechanisms at work
The “stress” that leads to overtraining is impacted by what variety of factors? (9)
1) age
2) gender
3) genetics
4) training history
5) activity levels
6) sleep patterns
7) nutrition habits
8) psychological profile
9) muscle fibers type
Recovery debt
is the realization we only have so much energy currency to spend each day
The greater amount of negative stress in one’s life via the multiple factors…
More care will be required when designing training programs to not further contribute to the recovery debt
What is the biggest driving factor in overtraining?
inflammation
The greater the stress environment within the body…
The more activated the sympathetic nervous system becomes
What strongly contributes to the state of overtraining?
Being “sympathetic dominant” for too long without activating the parasympathetic system to “turn off” inflammation
How does overtraining change the way the body handles stress?
Results in decreased strength, power, and overall performance
What is The purpose of program monitoring? (3)
1) Model the training session so you can understand the amount of stress (volume and intensity) that it places is on body
2) Assess the response of the body to that stress, as well as outside influences, so that you can adjust the program as necessary to manage fatigue.
3) Determine if the program is working
How should monitoring tools be used?
Tools should be used to manage stress and overtraining to ensure maximum effectiveness of your programs
What are examples of some monitoring tools? (4)
Technology such as Morpheus, RPE scale, subjective feedback, and performance measures
RPE
1-3 Very easy – minimal activity
4-6 Recovery work – reduced soreness/fatigue
7-8 Hard training – fatigue will accumulate
9-10 Maximum training – very high fatigue
Subjective feedback
Getting direct feedback before, during, And after a training session provides invaluable information and is a part of being an effective coach
Performance measures
By evaluating various performance measures over time, you can identify trends and be better in tune to making adjustments to prevent over training or simply to get better results
What are some performance measures that can be monitored? (6)
Power output
heart rates speed
strength
bar speed
heart rate
Additional resources for measuring conditioning (6)
Total work time
Max and average heart rate
time of heart rate in 90% of max
time in zones using Morpheus
change in recovery (Morpheus)
RPE
Additional resources to measure strength (5)
Total number of sets
number of sets and reps for 90% one rep max
total work (push)
change in recovery (Morpheus)
RPE
Fatigue indicator/meaningful change (9)
Recovery score – decreased by 2%
Heart rate at given - power output increase of 5 bpm
Heart rate recovery – decrease 5 bpm
Explosive power - decreased greater than 10%
Speed/acceleration GPS - decreased by 5%
Higher RPE - increase in two points or more
Change in resting heart rate – 3 to 5 bpm increase
Change in heart rate variability – decrease or increase of five points
Morning body temperature – change by .5°
Improvement indicator/meaningful change (6)
Heart rate at given power output – decreased by 5 bpm
Heart rate recovery – increase 5 bpm
Explosive power - increase increase by 5 to 10%
Lower RPE – decrease by one to two points
Change in resting heart rate – weekly average 3 to 5 bpm decrease over
Change in heart rate variability – 3 to 5 point increase in average
Managing the training process is about following what three step process?
Monitor, assess (evaluate), adjust
What is effective management about?
Being proactive rather than reactive and preventing the accumulation of fatigue, or lack of progress (plateau)
What are the three primary components of managing the training process?
Volume and intensity, lifestyle and wellness, and recovery and regeneration
Managing volume and intensity (3)
1) Avoid maximal loads (greater than 90% 1 RM or max HR When recovery is reduced (80% or less with Morpheus)
- Stimulation or recovery training day should be used. Development day will lead to slowed recovery and increased risk of injury. Volume should be moderate to generally 60 minutes or less
2) Focus on resting recovery when fatigue is high (60% recovery or below on Morpheus) to prevent accumulation of fatigue and recovery debt
- Recovery training, regeneration methods, or rest should be incorporated on an individualized basis until recovery is increased – above 80% on Morpheus
3. Increase training mode if recovery is always high throughout the week (greater than 80% on Morpheus)
- Add additional development day, increase volume of max loads, reduce rest times, change methods, etc. in order to stimulate the body to continue to adapt and prevent a plateau
What are the two categories of regeneration methods?
Relaxation and stimulation
Relaxation as a regeneration method (2)
1) These methods cause an increase in parasimpathetic function, promoting recovery.
2) These methods are what you want to use the majority of the time.
Stimulation message
Can be used to jumpstart the parasympathetic systems if an individual is further down the overtraining continuum
What are four methods for promoting relaxation and decreased sympathetic activity?
1) Soft tissue therapy – low – intensity, relaxation techniques
2) hot water therapy – full body immersion, at or below 102°F (39°C), 5-25 minutes
3) floating/swimming – 10 ft or 3 m deep minimum, 10 to 20 minutes
4. Meditation/relaxation – dark, quiet room, 10 to 15 minutes.
What are 4 Stimulation methods?
1) intensive deep tissue therapy patient soft tissue therapy with a high level of stimulus
2) cold water, immersion-1 to 3 minutes cold, 2 to 5 repeat, stabilize temperature in between
3) contrast therapy – 2 to 3 minutes hot to one minute cold ratio, 2 to 4 repeat, stabilize between
4) Sona – 5 to 10 minutes, 123 repetitions, finished with 2 to 3 minutes warm water rinse
What is the goal of stimulation regeneration methods?
To initiate a mild, small, sympathetic response to get the sympathetic system working properly again
What should stimulation methods be reserved for?
For the deeper stages of overtraining, for the sympathetic system, may not be activating properly as the body desperately attempt to recover and regenerate through parasympathetic dominance
When is it preferable and most effective to utilize regeneration methods?
Incorporate them on a HPRT training day or day off – not too close to a training session
What is it important to note regarding using regeneration strategies?
To avoid over, using anyone regeneration strategy, and only use the minimum dose for the desired effect, as they will lose their effectiveness over time
What is a conditioning system?
An organized process for building, delivering, and managing programs quickly and effectively.
What does a well-designed conditioning system do?
Increases efficiency and saves time by leveraging existing assets (exercises, templates, programs) instead of starting from scratch every time.
7 Steps to building a conditioning system
- Create your training library
- Outline the training week
- Build training sessions
- Determine method of progression
- Monitoring & management
- Build a template library
- Track & Adjust
