A Better Way To Design A Strength Conditioning Program
Lets face it when it comes to discussing periodization and program design concepts things can get downright confusing. There are so many different methods opinions and terminologies that it can be difficult for even the most knowledgeable of coaches to sort through it all and actually end up with something that they can use.
Those coaches that do end up applying these concepts often find that they are difficult to mange in the long term. Other coaches discover that these methods are simply unrealistic and dont actually relate to their specific training goal.
In my opinion the current problems coaches are having with program design can be explained in two words overly complicated.
One of my most favorite quotes is
Simple things should be simple; Complex things should be possible
Alan C. Kay
Program design and periodization concepts are complex. The problem is that these concepts are often taught to us by science types who like to keep it that way and have tendency to make things almost impossible to understand.
I have always said a good teacher / coach can take the complex and simplify it so that anyone can successfully understand and apply it.
My goal with this article is expose you to a new much simpler and more comprehensive though process about program design. One that I developed a number of years ago and have been using with much success with all populations not just athletes.
I have done my best to kept his article as user friendly straight forward and fluff free as possible. With that said
I take great pride in presenting to you the Performance University approach to training and programming.
The Performance U Systems Approach to Training
The foundation of the Performance U training model is based on the three main systems of the body.
The Nervous System
The Muscular System
And the Energy Systems
Training the nervous system is what we call NSD Nervous System Development. This type of training encompasses speed work power work agility work and skill work.
Training the muscular system is what we call MSD Muscular System Development. This involves strength and hypertrophy training.
Training the energy system is what we call ESD Energy System Development. We adopted this name from the folks at Athletes Performance. ESD training is our cardio and conditioning work Interval work hard cardio distance running etc;
3 Body Systems 3 Boxes
When we begin a program we want to determine what type of training will best fit our clients or athletes? When training individuals we tailor the program to the individual when working with teams we tailor the program to the demands of the sport.
Which ever situation your in the concept is the same and its extremely simple.
We start out with three boxes each boxes represents a body system. We determine the athlete needs by their specific weaknesses goals or demands of their specific sport. Each of these needs is then related to its specific body system and its written in it appropriate box.
Examples;
Needs speed NSD box
Needs to be more explosive NSD box
Needs to gain muscle size and strength MSD box
Needs to do lots of sprints throughout game ESD box
At the end which ever box has is filled the most needs becomes the emphasis of the training program and therefore gets the most training time devoted to improving it. The next largest filed box becomes the secondary emphasis with less time allotted to it and so on.
That said Its important to understand that regardless of the system of emphasis we never neglect any of the body systems.
In other words we make sure that we train all body systems every time we workout.
This is due to the fact that each of our bodies systems are interrelated and are each somewhat dependent on one another.
Using this Approach
In the above chart the training emphasis is clearly on MSD and NSD training with not much ESD work.
This would describe what a typical program for golfer might look like. Golfers dont need much conditioning so there is no need to spend much time on it. However they do need allot of strength and power so that is where the emphasis is placed.
If this where a MMA fighter you would see a much larger block of time spent on ESD work and much less spent on MSD training.
If this where a bodybuilder you would see a huge emphasis on MSD and little emphasis on both NSD and ESD training.
I could go on with more examples like this but I think you get the idea.
Regardless of the goal this type of chart could be used to represent the total amount of work put on each system during a training day a training week or even a training cycle 36 weeks. Thats all up to how the coach wants to manage it.
The most important thing is that this system establishes the direction of the program and makes sure the right things are being done for the right athletes.
Why this Approach Works
The beauty of this body system thing is that once you have established what body system you are going to work on. The exercises reps sets and rest protocols are already determined for you.
The other nice thing is that this systems approach allows for lots of variation without ever deviating from the goal.
For example if my main focus is on improving muscular strength and size MSD. I can very easily use different rep rest and set schemes 4×8 3×10 Pyramids Drop sets etc; as long as its appropriate for the system and gets the response Im looking for.
That makes the coaches job a lot easier and saves a ton of time on program management.
About the writer:nbsp;nbsp;The director of Performance University Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar and has authored numerous best selling DVDs which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.
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