I have been spending a lot of time reading and researching lately for an article that will be published. My favorite resource so far has been Advances in Functional Training by Mike Boyle. This book is a phenomenal resource for all fitness professionals and covers a wide variety of topics. I have summarized some of coach Boyles program design for your reference.
Keys for Effective Programming
- Consistency: Never miss workouts
- Structure: How will you divide training time
- Density: Core work and stretching done between sets
1.) Warm Up: 6-12 Minutes
Address
-Tissue density- myofasical release via foam rolling
-Tissue length-static stretching
-Nueromuscular and Tissue readiness-Dynamic Activities for a warm up
2.) Speed and Power Training
- Plyometrics
-Bodyweight power
-Medicine Ball work
-Pair Jumps and Throws
-5-6x 5-20yd sprints
3.) Explosive Lift
-Perform in a tri-set
-Explosive Lift
-Core Exercise
-Mobility Work
4.) Strength Programming
- standing
- multi-joint
- free weights
- characteristic of sport
- reps low, volume builds muscle
5.) Hypertrophy Model
-5,10,20 rep format at 82%, 70%, 58%
- TUT 30-70 seconds recommended
Other Necessary Components
- Core Strength
- Power Training
- Knee Dominant Exercise
- Hip Dominant Exercise
- Vertical Press
- Horizontal Press
- Vertical Pull
- Push: Pull Ratio at least 1:1, most cases 1:2
These are all great pointers to take and implement in your programming and programming for your clients. Intelligent programming is vital to constantly improve your results and the results of your athletes.
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