name the 7 components that go into a program
1) needs analysis
2) training focus/frequency
3) exercise selection
4) exerciseorder
5) training load and repetitions
6) volume
7) rest periods
list the components of a needs analysis
1) sport background
2) social/environmental
3) physical/injuries
4) physiological
5) time-motion analysis / kinetic analysis
6) psychological
*evidence based research (a lot of this should be backed up but ok if some common sense)
list the components of sport analysis
- what is the sport (level of competition, team vs individual, position)
- competition schedule (on/off season)
- equipment
- field of play (size, surface, indoor/outdoor)
- sport culture/routines
list the components of athlete analysis
- body composition (height, weight)
- competitive level
- training age (goes hand in hand w competition level)
- injury history (rate, common injury types, mechanism, type, time)
list the components of time motion analysis
- physiological
> energy system utilization (aerobic vs anaerobic)
> work to rest ratios
> heart rate zone - biomechanical
>sprinting, jumping, throwing
> volume and intensities
list the components of training focus/adaptations
1) mobility (ex. active/passive) (low level = cooldown, high level = seperate mobility day)
2) conditioning (fitness level)
3) resistance training (strength/capacity)
4) power (rate of force development)
5) movement (SAQ speed agility quickness)
*for someone who’s more advanced, each day might be focused on each one of these
list the components of training frequency
1) training age (3-5 day training days)
2) sport season (in vs off season)
3) workload (social, life, school, sport)
4) goals
what are the frequency guidelines/recommended sessions per week for beginner, intermediate, advanced training status
beginner: 2-3
intermediate: 3-4
advanced: 4-7
list the exercise order
primary exercises>secondary exercises>auxillary exercises>remedial exercises
describe primary exercises
multi joint, free weight, and preferable multi-plane movements
- high intensity for each muscle group
- highest demand on the body and nervous system
(ex. BB back squat and BB bench press)
describe secondary exercises
- slighly lower demand on the body and central nervous system
- otherwise same as primary exercises
(ex. goblet squat/DB bench press)
describe auxillary exercises
- very broad category
- isolation movements or machines
- considerably less weight than exercises in teh first 2 categories
- far less demand on the nervous system
(SB hamstring curls, DB pec fly)
describe remedial exercises
- movements, mostly isolation, to correct problems suchas muscle imbalances or very specific weak points
- rotator cuff, balance, proprioception drills also fall into this category
(ie. band shoulder ext rotation, wall angels, 7 way hips)
describe the order of exercises in a total body workout
1) perform large muscle group exercises before small muscle group exercises
2) perform multiple-joint exercises before single-joint exercises
3) training for power: total body exercises (from most complex to least complex) before basic exercises (ie. hang power clean before BB split squat)
4) for total body workouts: rotate upper and lower body exercises or opposing (agonist/antagonist) exercises
list the exercise categories
- squat pattern
- hinge pattern
- upper body horizontal push
- upper body vertical pull
- upper body vertical push
- upper body horizontal pull
list some examples for primary and secondary squat pattern
primary: BB or TB squat, split squat, lunge, step up
secondary: DB exercises same as above, lateral (frontal plane), cross over (transverse plane)
list some examples for auxillary and remedial squat pattern exercises
auxillary: leg extension, hamstring curls
remedial: activation exercises, terminal knee extensions, variations of ham curls/leg extensions
list some examples for primary and secondary hinge pattern
primary: BB or TB deadlift, RDL, glute bridge, glute/ham
secondary: DB exercises same as above, single leg RDL, SL glute bridge, nordic drops
list some examples for auxillary and remedial hinge pattern exercises
auxillary: cable hip work, glute bridge variations
remedial: bodyweight hip bridges/exercises, band stability work
list some examples for primary and secondary upper body horizontal push
primary: BB bench press variations
secondary: DB bench press variations, plate-loaded push-ups
list some examples for auxillary and remedial upper body horizontal push exercises
auxillary: single-arm presses, push-up variations
remedial: scapular stability exercises, rotator cuff work
list some examples for primary and secondary upper body vertical pull
primary: pull ups, chin-ups
secondary: assisted pull up or chin up
list some examples for auxillary and remedial upper body vertical pull exercises
auxillary: cable/band pulldown variations
remedial: scapular stability exercises, rotator cuff work
list some examples for primary and secondary upper body vertical push
primary: military press, push press
secondary: DB press variations, landmine press variations
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What is Athletic Training and Conditioning?23
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Warm Up27
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Training Variables51
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Torso25
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Training Variables 231
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Lower Body Resistance Training19
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Workout Design9
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Upper Body Resistance Training10
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Speed, COD, Agility49
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Programming Considerations for Speed, COD, Agility14
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Periodization Planning51
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Power Development30
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Programming Considerations for Power30
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ESD42
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ESD Programming45
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Testing28
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Testing_Mesocycle33
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LTAD31
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Athlete Considerations20
