Part of a larger presentation I have done on program design for athletic strength and conditioning.

1. John Cissik
Human Performance Services, LLC

2. Overview
 Examine how to train for:
 Power
 Speed
 Agility
 Examine how to integrate everything for
program design

3. Power Training
 What works “best?”
 Traditional resistance training
 Olympic-style weightlifting
 Plyometrics
 Complex training
 Combining tools

4. Resistance Training
 Strengthening the muscles could lead to
an increase in power production
 Kotzamanidis, C., et al. (2005) looked at
35 teenage soccer players
 3 groups: control, strength training only,
combined program (strength + sprints)
 9 week, periodized program

5. Kotzamanidis, et al. (2005)
20.00%
15.00%
10.00%
5.00%
0.00%
-5.00%
Step Up
Leg Curl SJ
Half Squat
CMJ
Drop Jump
30m Sprint
Combined
Resistance
Control

6. Conclusions
 Resistance training alone does work, but
may not be as effective as when
combined with other modes of training.
 Beginners?

7. Olympic-Style Weightlifting
 Rationale
 Tricoli, et al. (2005):
 Compared OWL and “vertical jump” training
 32 physical education students, 8 weeks of
training, 3x/week

8. Tricoli, et al. (2005).

9. Tricoli, et al. (2005).
Results
60.00%
50.00%
40.00%
30.00%
20.00%
10.00%
0.00%
-10.00%
SJ
CMJ
10m (m/s))
Agility
Half-Squat
30m (m/s)
Clean/Jerk
OWL
VJ

10. Does OWL Work?
 10% improvement in SJ over 8 weeks
versus 3%
 7% improvement in CMJ over 8 weeks
versus 6%
 Both groups increased strength in the
half squat

11. Plyometrics to Improve
Power
 Specificity of training
 Does it work? Previous results seemed
mixed…
 Adams, et al. (1992)
 3 groups: strength, plyo, combined
 6 weeks, 2x/week

12. Adams, et al. (1992).

13. Adams, et al. (1992). Results
 Plyometrics do work
to improve vertical
jump.
Group VJ
Improvement
(cm)
Squat 3.3
Plyo 3.81

14. Complex Training
 What is it?
 Performing heavy resistance training prior to
explosive training. Think supersets.
 Theory: increased motor unit excitability,
increased motor unit recruitment, increased
activity of synergistic muscles, inhibition of
antagonistic muscles, etc.
 Used as a training tool and used as a pre-meet
tool (track and field)

15. Example of Complex
Training
Monday:
Snatch Pull + Power Snatch, 3x4+3x60%
Push Jerk + Jump and Tuck, 3x3x60% + 5 jumps
Eccentric Back Squat + Standing Long Jump, 3x5x70% + 5 jumps
Incline Press + MB Lying Chest Pass, 3x8-12x70% + 10 throws
Dumbbell Military Press, 3x8-12
Wednesday:
Split Clean + Split Squat, 3x3+5x40%
Clean Pulls + RDL, 3x3-4x87.5% + 6-10
One-Legged Back Raises, 3x8-12 each leg
Bent Over Rows + MB Toss, 3x8-12 + 5 throws

16. Does It Work?
 Scott and Docherty (2004):
 19 subjects performed 4 vertical/horizontal
jumps , then a 5RM back squat, then 4
vertical jumps and 4 horizontal jumps
 The back squat had no effect on the
pre/post jump heights

17. Does It Work?
 Jensen & Ebben (2003)
 Investigate:
○ Advantages of complex training
○ Optimal window between strength and plyometric
exercise
 21 Division I athletes
 5RM back squat then 6 vertical jumps on a force
plate
 Rested 10 sec, 1 min, 2 min, 3 min, or 4 min
between squat and jumps
 No difference in GRF or jump height

18. Complex Training,
Conclusions
 Complex training does not hurt
performance
 However, it is not the magic bullet
 Why use it?
 Variety
 More work in shorter time

19. Combining Tools May be Most
Effective
 Research seems to indicate that
everything is effective to a greater or
lesser extent.
 However, using multiple tools seems to
be the most effective…

20. Adams, et al. (1992).
This group improved VJ by over 10cm in this study

21. Kotzamanidis, et al. (2005).
20.00%
15.00%
10.00%
5.00%
0.00%
-5.00%
Step Up
Leg Curl SJ
Half Squat
CMJ
Drop Jump
30m Sprint
Combined
Resistance
Control

23. Speed Training Tools
 Technique
 Stride length
 Stride frequency
 Components of speed:
 Acceleration
 Maximum velocity
 Speed endurance

24. Training Tools by
Component
Acceleration Maximum Velocity Speed Endurance
Short distance sprints
(<5 yards)
20-80 yard sprints 80-300 yard sprints
Resisted starts Resisted sprinting
Stick drills Assisted sprinting
Quickness drills Varied pace sprinting
Sprints up to 20 yards

25. Training Guidelines, Cont.
Component Length of Reps % of Best
Speed
Rest
Intervals
Between
Reps/Sets
Volume per
Session
(College)
Acceleration 20-80 yards 90-100% 1-2’/5-7’ 300-500
yards
Maximum Velocity 20-80 yards (*) 90-100% 3-5’/6-8’ 300-800
yards
Anaerobic Capacity
(Conditioning)
80+ yards 80-89% 30”-5’/3-10’ 800-1000
yards
Speed Endurance 80-150 yards 90-100% 5-10’ 300-900
yards
Long Speed Endurance 150-300 yards 90-100% 10-15’ 600-900
yards
* 20-80 yards at maximum speed

26. Speed Training Example
From Cissik, J.M. (2005).

27. Sample Workouts, Collegiate
100m/200m/Hurdlers
Day Workout
Monday Max Velocity:
6x fly 10m w/40m acceleration
Tuesday General Strength:
Ab circuit
Wednesday Extensive Tempo:
5x300m with 1:15 recovery
Thursday Max Velocity:
4xs80m ins/outs
5x5 vertical hurdle hops
Friday General Strength:
Body weight circuit

29. Program Design Method
 Step 1: Determine needs based upon athlete’s
level of development/training age/time of year
 Step 2: Determine predominate movement
patterns
 Step 3: Determine proper body/movement
mechanics
 Step 4: Determine predominate metabolic
requirements
 Step 5: Evaluate
 Step 6: Determine what mode of exercise is most
important, start there

30. Training Tools Interact
 Organize training around energy
systems or around explosive qualities
 Avoid training the same energy
system/quality on subsequent days
 Fatigue accumulates
 Have a down week, have down days

31. Prepare Your Athletes for
Training
 Speed training can lead to hamstring
injuries
 Speed training can lead to shin splints
 Heavy strength training can lead to joint
injuries
 Every mode of exercise used requires a
technique base

32. Step 6: 100 Meter Sprinter
From Cissik, J.M. (2005).

33. Program Overview, Sprinter
Monday Tuesday Wednesday Thursday Friday
Speed Maximum
Speed
Aerobic
Capacity
Acceleration Anaerobic
Capacity
Maximum
Speed
Plyometrics x x x
Strength Maximum
Strength
General
Strength
Explosive
Strength
Hypertrophy Explosive
Strength /
Eccentric
Strength

34. Program Specifics, Sprinter
Day Quality Workout Rest Energy System
Monday Speed 4x60 meter 3 min Phosphagen
Maximum
Strength
Front Squat, 3x4-
6x85%
Deadlift, 3x3-
4x85%
Bench Press, 3x4-
6x85%
Military Press,
3x4-6x85%
Bent Over Row,
3x4-6x85%
2 min between sets
Plyometrics MB Chest Pass,
3x30 sec
MB Behind Back
Toss, 10x
MB Front Toss,
10x

35. Program Specifics, Cont.
Tuesday Aerobic Capacity 10x200 meter 2 min Anaerobic
Glycolysis
General Strength Core Circuit
Prehab Circuit
Wednesday Acceleration 3x4x20 meter 3 min / 6 min Phosphagen
Explosive Strength Split Clean, h, AK,
3x3x70%
Push Jerk,
3x3x70%
Clean High Pulls,
h, AK,
3x4x75%
3 min rest between
sets
Plyometrics Bounds, 3x20
meters
Standing Long
Jump, 10x
Split Jump, 3x5
each leg

36. Program Specifics, Cont.
Thursday Anaerobic
Capacity
10x40 meter 1 min Phosphagen /
Anaerobic
Glycolysis
Hypertrophy Back squats, 3x8-
12x70%
Lunges, 3x8-12
RDL’s, 3x8-12
Calves, 3x12-15
30 seconds

37. Program Specifics, Cont.
Friday Speed 5x40 meter
“flying”
sprints
5 min Phosphagen
Explosive Strength
/ Eccentric
Strength
Dumbbell Power
Clean +
Dumbbell
Split Jerk,
3x4+3
Clean High Pulls,
h, K,
3x4x75%
Eccentric Back
Squat,
3x3x75%
Eccentric Bench
Press,
3x3x75%
3 min rest between
sets
Plyometrics Squat Jump, 10x
MB Partner Drop,
10x

38. Intensity, Strength Training
100%
80%
60%
40%
20%
0%
One Twu Three Four
Monday
Tuesday
Wednesday
Thursday
Friday
Intensity as % 1-RM