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Program Design from the Ground Up: Creating Optimal training Programs

Program Design from the Ground Up: Creating Optimal training Programs. Robert dos Remedios, MA, CSCS, SCCC Director of Speed, Strength & Conditioning College of the Canyons, Santa Clarita, CA www.coachdos.com. THANKS!!!. Joe Dowdell and his PEAK Staff!

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Program Design from the Ground Up: Creating Optimal training Programs

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  1. Program Design from the Ground Up:Creating Optimal training Programs Robert dos Remedios, MA, CSCS, SCCC Director of Speed, Strength & Conditioning College of the Canyons, Santa Clarita, CA www.coachdos.com

  2. THANKS!!! • Joe Dowdell and his PEAK Staff! • All my mentors, friends, and influences in this biz…..too many to list • My wife Francine and my daughter Annabella (you’ll meet her later…) • All of you for being here and feeling that listening to me might be a worthwhile experience!

  3. My Background…. • Former D1 Football athlete @ University of California, Berkeley • MA in Kinesiology from California State University, Northridge • CSCS Since 1990 • CSCCa certified strength coach • NSCA Collegiate S&C coach of the year in 2006 • Head S&C coach at College of the Canyons, CA since 1998 • Men’s Health Power Training (Rodale Books) & Cardio Strength Training (Rodale Books) • Coachdos.com Premium site started in 2010

  4. My girls….

  5. My Boy Frankie Addelia!

  6. Championships Start HERE!

  7. What is my job?? • Build Better Athletes….. • Build better PEOPLE! • There is a BIGGER picture than getting Bigger, Stronger, Faster….getting a scholarship etc. MUCH BIGGER PICTURE • “Coaches Elevate” – Brian Grasso-

  8. “The Harder you work, the harder it is to give up!”

  9. Create a competitive training environment…..

  10. Create a competitive training environment…..

  11. Who would you want to meet in the 4th quarter??

  12. Program Design 101… • “Needs Analysis” • Checklist : Strength, Power, Sport-speed, reactivity, lean body mass, fat loss, energy system training • Injury Preventon? As opposed to injury promotion?? • Functional Training? As opposed to DYSFUNCTIONAL Training??

  13. “Pain and Anguish is an amazing glue that bond people together”

  14. Do you need to have played/competed in the sport/activity in order to train the athlete? • Nope….but you sure as heck better know the sport demands!

  15. Training Session Components: • Mobility/ Activation – Foam roll, TGU’s • Complex warm-up – Bar Complex • Olympic Lift variation – Clean/Snatch variation, Explosives • Strength Training – Full-body, push/pull • Core – Rotational/anti, stabilization, dynamic • Finisher – anaerobic circuits, specific running • Stretch – Band self-stretch

  16. You better have a TRAINING PHILOSOPHY! • The Foundation…Bedrock of your training programs • Don’t confuse this with your training techniques and tools • WORK CAPACITY….BUILD BULLET PROOF ATHLETES!

  17. Your ‘Toolbox’ • If you haven’t used a specific tool in your toolbox during your last couple of training cycles, throw it out. • Don’t be a DABBLER!

  18. Hey Dos….are you a • Olympic lifting guy ??? • Kettlebell guy ??? • TRX guy ??? • Sandbag guy ??? • _________ (insert tool of your choice) guy ??? YES!

  19. As stolen from Alwyn Cosgrove…..He just says shit better than me. Sigh 1. Body weight before external resistance 2.   Train to the 5th Power This is a concept I learned from Juan Carlos Santana – basically it refers to the following. a) Train in a standing position, GROUND BASED b) Train with free weights (destabilized). c) Use Multiple Joints (the kinetic CHAIN is natural d) Train with explosiveness e) Train functionally - train movements not muscle groups. 3.   Train unilaterally and multi-planar 4.   Use all primary methods to develop strength 5.   Variation 6.   Avoid mimicking skills 7.   Train with Balance • Balance between motor qualities • Balance between movement patterns (e.g. horizontal push-pull) 8.   Focus on Rate of Force Development. 9.   Train the antagonists Think about it – how fast would you drive your car if you knew your brakes were not working at their best? 10. Use Undulating Periodization

  20. Let’s look at a few Training programs…

  21. Weekly: • Knee Dom = 18 • Hip Dom = 5 • Upper Push = 19 • Upper Pull = 5 • Bilateral = 44 • Unilateral = 0

  22. Weekly: • Knee Dom = 9 • Hip Dom = 3 • Upper Push = 13 • Upper Pull = 4 • Bilateral = 43 • Unilateral = 0 • *single joint = 9

  23. Weekly: • Forget about it…

  24. A lot of S%#T can happen in 18 years!

  25. Actual Rugby training Intro quotes, written by a D1 S&C coach…. • At a minimum, the following exercises should be performed. The emphasis is on upper body strength since all of the running involved will work the lower body a lot. Still, some strength and flexibility training of the lower body should be included. • Choose a weight with which you can perform at least 8 reps and no more than 12. If you cannot do 8, go on to the next exercise and remember to pick a lower weight next time. If you can lift more than 12, move on and next time pick a higher weight. All lifts are done to a count of TWO TO LIFT, a count of FOUR TO LOWER. The goal is to reach "momentary muscular failure," that is that you cannot lift any more weight without resting. Move immediately to the next exercise. YOU NEED ONLY TO PERFORM ONE SET PER TRAINING PERIOD. • As a general rule, the Offseason is the only time you will see significant strength gains. In the Preseason and Inseason periods there are too many other activities going on and too many nagging little injuries for you to concentrate on strength. Encourage your players to continue weight training in the Offseason and you will see a stronger, fitter team come next season.

  26. “The will to win is nothing without the will to PREPARE”-JumaIkangaa-

  27. Training in 2011: How I got here… • Linear vs. Undulating Periodization…. • My evolution… • Linear 1989-2004* • 2005-present…..“Alternating linear” Periodization • *2004 won JC National Championship in football…only team to ever go 14-0 in JC history. • SO WHY CHANGE?!?!

  28. It all started with a simple question… Al Vermeil: “Dos do you think you may have over-trained your football players using this training system?” Dos: “what do you mean? We won every single game…threw 2 shutouts in the playoffs! Pfffft…” ……then the 2nd guessing started.

  29. Alternating Linear : Sample cycles

  30. Where are all the isolation / single joint exercises? • In the shitty programs… • In non-real world programs (internet)… • In OLD programs (non-conforming conformists)…

  31. “No personal confrontation = no toughening”

  32. Lifting sessions at a glance… • Average 15-20 sets per session • Typical sessions run 35-50 min depending on size of group • Intensity is HIGH • NO SLOW CONCENTRICS! • Tempo is FAST • Focus is MANDATORY

  33. GO HARD OR GO HOME!

  34. THE MEAT BEANS AND POTATOES LEGUMES OF IT…..

  35. Sample “Modified Full-Body” lift

  36. Sample “Push-Pull” lift

  37. MHPT Pull-down menu Program

  38. MHPT Pull-down menu Program

  39. It’s Not Where you Start, It’s Where you FINISH

  40. You Just Got Better!

  41. Some Video…. • Men’s basketball “Combo” Full body • Football Push • Football Pull • Baseball Modified Full-Body • Volleyball Modified Full-Body (low volume) • Golf Full-Body • Volleyball “Finisher” • Coachdos.com 1-year review!

  42. DOS CONSULTS: • What? Training Questions • When? Right after our Seminar! • Where?Any nearby NYC Bar • Cost$? 1 Beer gets you unlimited questions for the duration of that beer • (approximately 2 ½ -3 minutes)

  43. THANK YOU! And...DO WORK!!!!

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