Programming for Strength and Conditioning

Programming for strength and conditioning is what we do. Without proper programming there is little hope of attaining measurable results. Yes, we like methods like Crossfit, but at the same time this style lacks adequate programming. Some disciplined individuals will get great results this way but many will not. This is because programming for strength and conditioning methodologies needs to be a part of the design. It’s like a computer, if you just put in random commands and hope for the best it won’t work the way you want it to. It needs to be programmed.

Explanation

First of all I must explain that what we do is not a rigid methodology. This programming template is our core structure and can be applied to many areas, however there are certain specific measures required for certain results. I also must stress that this is a template, certain factors must be considered for using it in various contexts. This is not one-size-fits-all model. This structure is simply what we have found to work when designed specifically for the task at hand. Real programmes may look a lot different than the examples shown, but the core is the same.

Of course, the needs of a marathon runner are vastly different than those of a strongman. This is why the programming applies to athletes that require some strength and power as well as a high work capacity utilising anaerobic energy pathways. Purposes that don’t fit this model are programmed differently than our core methodology.

Programming Outline

Our programming for strength and conditioning is unique in that we can apply the methodology to many circumstances with total understanding of the needs and objectives of the programme and how to achieve them. The following is a basic outline explaining the structure.

Frequency, Intensity and Volume

The Personal Evolution methodology utilises a high frequency, low volume and high intensity model for strength and conditioning. We recommend training as many as six days per week with sessions lasting no more than 60 minutes as an absolute maximum. There are a number of reasons for this; frequent training greases the neuromuscular groove, resulting in neural adaptations affecting strength and power output. Keeping to low volume ensures the neuroendocrine response is not blunted, which has been shown to happen with training that lasts over 60 minutes. Sessions are typically 35-45 minutes duration, however we don’t stick to strict timing guidelines.

As for intensity, we operate on a progressive intensity approach. This method of programming for strength and conditioning follows a periodisation model. To explain the concept simply it involves progressively increasing the intensity of training over a period of weeks then dropping off for a short recovery period to allow adaptations to take place then building back up using progressive intensity. Each cycle should see increased loads being lifted for given intensities. This approach works well for athletes but is used very subtly. On a more noticeable level our programming uses the Bulgarian weightlifting approach of loading and unloading, which typically involves three weeks of high intensity/loading followed by one week of lower intensity/unloading.

Applications

This core programming for strength and conditioning is applicable to a certain range of athletes and individuals. Other programmes such as pure endurance require separate programming altogether. The athletes that benefit from this methodology can be summarised simply by saying anyone requiring high levels of anaerobic output. So essentially all runners/sprinters up to 1500 metres, field athletes, fast-paced team sports, strength sports, track cyclists, short distance swimmers, gymnasts etc. Excluded from this programming structure are distance runners, most road cyclists, tri-athletes and other long distance athletes. However this programming can work as great supplementary conditioning for such events.

Overall Outline and Structure

The overall outline and structure for our method of programming for strength and conditioning is rather simple and involves sessions utilising major compound movements as well as short work capacity circuits at the very end of each session. This provides conditioning for every anaerobic pathway.

So here it is in point form…

• Strength training is involved in every session. Strength is divided into push/pull sessions. One session will be push while the next day will be pull. Pushing movements include overhead press, push press, bench press, squats etc. Pull involves things like deadlifts, pull-ups, bent over rows, power cleans etc. We train movements, not muscle groups.

• Sessions involve a strength training portion followed by 3-7 minutes of high intensity anaerobic capacity. Power movements such as plyometrics training will be either trained in conjunction with strength or will precede the anaerobic capacity session.

• Brief example of a session: Deadlifts working from five reps to a max single, bent over row for 8-5-3 reps, power cleans working from several reps to a max single, pull-ups for a set-number total. Then….

  Anaerobic capacity circuit: Complete the following for time; Power snatch x 10, burpees x 10, hang clean x 10, weighted broad jumps x 10. The idea is to complete the circuit as fast as humanly possible.

• Progress is monitored by increasing the weights lifted on strength exercises and beating your time on the anaerobic capacity circuit. As your time decreases on the circuit simply add some reps to each exercise or add a new exercise. You should be starting with a circuit that lasts about three minutes and trying to fit as much into that time as possible. Once you have reached a plateau you should increase the volume until eventually, over the course of a year or two, you are doing a maximum effort circuit lasting up to seven minutes, which should include as much as five times what you were originally doing in a three minute circuit.

The structure of our programming for strength and conditioning is a guide only. This is our template for overall athletic training and training for the general population. To conclude I will summarise the main points of consideration…

• Strength is trained on a highly frequent basis and sessions are kept short to ensure maximum neuroendocrine response.

• Anaerobic capacity is trained at the end of most strength workouts using a short, super high intensity circuit. The idea is increased work capacity.

• We train movements, not muscle groups. Muscles are designed to function is synergy, not in isolation. We are a whole body, not a collection of parts.

• Movements are broken down into push-pull patterns. Pushing movements are completed one day while pulling movements are used on the alternate days.

• Intensity is generally kept high, except without training to muscular failure.

• Programmes are designed with a progressive intensity periodisation structure. This includes loading phases and unloading phases.

• Programmes are designed specifically for the individual and provide a high level of specific conditioning as well as general physical preparedness. Athletes that do not fit into the model, which include marathon runners, long distance cyclists and other endurance types are programmed slightly differently. This structure can be used for general conditioning while they need separate coaching for specific volume and endurance requirements.

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