Organizing the Daily Training Session – Strength
Joe Kenn MA CSCSHead Coach Sports Performance Arizona State University
Training success in the weight room setting can come down to many programmable factors; sets and reps schemes,exercise choices, and training methodology to name a few. During this time of fancy terminology, buzzwords, andcatch phrases that are now tied into training programs an individual just beginning a professional career as a coachmay find himself or herself disheveled. For a program to become a success regardless of the x’ and o’s utilized, asimple outline of the daily session cannot be overlooked. An organized program leads to commitment from yourathletes and the results will speak for themselves.
The 3 Part Plan
We believe in a three-part plan when designing any of our programs. Each program begins with a Pre Work Out,followed by the Main Session, and concluded with a Post Work Out. Each segment has certain aspects that help in thewhole body development of athlete. This has enabled us to incorporate all of the components we feel are necessary tohave a strength program that coincides with the athlete’s specific sport development. As a guide, our daily plan is based on an 75-minute training session. In reality, our athlete’s goal is to train efficientlyfor 60 minutes max. An exceptional athlete who is well conditioned and efficient can complete the entire plan in lessthen 60 minutes.
The Pre Work Out – 10 minutes
The Pre Work Out begins the daily session. The pre work out includes quicks, power zone development, and dynamicflexibility/mobility drills.
Quicks are fast feet drills we use to start the session. Examples of these drills include, jump roping, ladders, and minihurdle work. These drills are used to elevate the heart rate and warm up the body. This chosen drill is usually donefor 3 minutes in duration.
Power Zone Development
Power Zone Development or torso training has become a more integral part of our daily plan. Without a strong midsection it is irrelevant how strong the athlete’s limbs are. Our power zone development is based on training theabdominals, obliques, glutes, erectors, and hamstrings. We incorporate flexion/extension, lateral flexion, stabilization,rotation, and posterior chain (glutes, erectors, hamstrings) exercises through out the weekly plan to improve powerzone strength.
Dynamic Flexibility/Mobility Drills
The dynamic flexibility program consists of hurdle mobility drills and lower and upper body movements done with theuse of medicine balls, PVC, standard/mini barbells, light dumbbells, and mini bands/surgical tubing.
The Main Session – 45 minutes
Our philosophy is to train the entire body during each training session. We predominately train our athletes 3 days perweek year round. Our main session is designed to rotate exercises from three different movement categories thatdevelop our whole body approach. When this is completed we perform our posterior chain exercise for the session.The main session is concluded when the athlete completes what we term mobility movements of the session. Mobilitymovements are primarily unilateral movements in which there is independent limb action. This can be done byalternating limbs or performing single limb sets.Our goal in the main session is to improve work capacity by finishing the main session in the least amount of time aspossible. This is done with an up-tempo approach without sacrificing technical efficiency of exercises and/or skippingsets. The more work the athlete can accomplish in a specific time period allows the body to adapt to the continuousstress that is added each week.