Choose Your Weapon - Putting the Program Together
In the previous blog post we discussed the idea of Needs Assessment and initial performance evaluation. In this next piece, we look at building a program based on those needs. The goal of this post is not to provide example programs. Rather, it is to provide a glimpse into the process of Programming.
Running. Cycling. Rowing. Swimming. Jacob's Ladder. VersaClimber.
Body Weight. Barbells. Dumbbells. Kettlebells.
Bands. Ropes. Sleds. Balls. Boxes. Hurdles. Cones.
TRX. RedCord. Pilates. Yoga. Boot Camp. High Intensity Training (HIIT). CrossFit. Sprinting. Steady State. Metabolic.
It is easy to see that when you start stacking a few of the various modes of training, it can be pretty confusing for an athlete to know where to start. Especially the young athlete who is just starting to train. Instead of picking up a health or fitness magazine, or in this century, looking on Google & YouTube for workout routines, the best advise is to find a qualified professional to help you put together a program designed for YOU and your sport.
Once you have been evaluated, it should then be easy to put a program together that will help you meet your goals, and goal setting can actually be it's own topic altogether, as we often have:
Physiological Goals -- things like body fat percentage, addition of lean muscle mass, weight (for sports with
weight classes & weigh-ins), VO2 Max, etc.
Performance Goals -- Power, Speed, Endurance, Agility, Reaction Time
Personal Goals -- Making a Team, Qualifying for a Tournament or Race, Making the Starting Line Up. Defending Your Title. Getting the Scholarship.
A solid program will take all of these goals into account as you work to achieve them. Your baseline evaluation gives you an idea of where you are at, shows your strengths, and teases out any issues of pain or deficits that need to be addressed.
First we address the deficits. Can your body get into the positions we are asking it to, without load, and without excessive strain or effort which would indicate use of a high threshold strategy? Is there pain with movements or positions? Pain is a medical problem, which warrants medical evaluation & treatment before getting into the hardcore training. This doesn't mean that training can't begin, but it does require understanding how to train things that will not continue to provoke pain, and will not feed compensation. If you're already training with a medical professional, then this should be pretty seamless. If you are not, it is advised to seek one out, and hopefully your Strength Coach has a network developed that he can refer you to.
If there is no pain, and we've implemented correctives for the deficits identified, we then get after your training. Correctives become part of your warm up & home program. Exercise selection is based on feeding the corrections when possible, and aim to achieve the goals for that particular training block.
Which brings us to the next thought: Timeline.
Timeline is also an important factor. Whether you call it planning, periodization, block training, the point is getting from Day 1 to Goal Achievement requires planning. Preparing for an event that is 2 years away is much different than an event that is 2 months away. Knowing when the first day of training camp is, or when the Fight or Competition is that you are preparing for will allow us to break your training into phases which will be focused on developing specific parameters or fitness characteristics.
Often we hear young athletes who train at the same intensity 5-6 days per week, and spend 1-2+ hours per day doing so. While they may see some improvements, as something is generally better than nothing, there is a high likelihood of plateau as well as risk of over-training. What most young athletes or athletes who only work with skills coaches don't realize is there are built in physiological limitations to that training schedule. You can't build maximal strength gains and maximal endurance gains at the same time. Likewise, an MMA fighter is not trained the same as a Football player, who is not trained the same as a Triathlete, who is not trained the same as a Golfer.
You get the idea.
Programming can be as simple or complex as you want to make it. Can you do it on your own? Sure. Will you get farther utilizing the knowledge of a professional who knows how to work though the above process? Absolutely.
Contact Athletes Physiotherapy to take your game to the next level and dominate your competition! Rehabilitation, Performance Enhancement, Preparation, and Recovery & Regeneration for the Competitive Athlete.
Athletes Physiotherapy - Las Vegas, NV
Thank you for stopping by the Athletes Physiotherapy Blog! Kristopher Bosch founded Athletes Physiotherapy in Las Vegas, NV. He is a Father, physical therapist, athletic trainer, pilates teacher, & perpetual student!
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