How to Build Programs that Win Championships
Showing coaches how to build programs that win championships doesn’t take much time. They understand most all the programming. The problem is most coaches don’t have the time. That is why Team Sports Performance has set out to help coaches save time and build championship programs. Creating daily workouts for teams should be based on science and experience. It involves planning and knowing what exactly is needed for your team to improve. After assess your team it can be easy to create this plan if coaches know what to look for. Planning daily to weekly workouts is called a microcycle. But our first suggestion is to make sure the calendar is set and your macrocycle (annual) and mesocycle (phase) is set. By using doing this you will know how many days are in your planning, where the breaks in the calendar, and when the test will be.
What is the overall goal for daily programming?
In order to build championship programs in the weight room you must know the overall goal for each phase. If you are in the offseason there should be specific goals to achieve. Research shows that focusing on one specific goal can help increase the overall performance of a team for the long term. Knowing what you want to accomplish can help you figure out how many reps, sets, and time needs to be spent on each goal.
For example, let’s say you want to spend eight weeks on the hypertrophy phase of training. You feel that muscle gain is an important factor to improving the team. Your team was sadly outweighed by your opponent and by gaining some muscle you can make up some ground. Hypertrophy generally means high volume of work. Lots of repetitions and sets can help you accomplish this goal. As well as using a single or double jointed lift can make it easier to isolate muscle groups and enhance hypertrophy.
It is also to remember when these phases fall in the annual calendar. Hypertrophy, obviously, will have very little effect on performance unless the team learns to use the increased muscle. So doing a hypertrophy phase before the season can be detrimental to the outcome of the season.
Overall Objective: Hypertrophy
Movements: Single or Double Joint
How many days a week?
This is going to affect your microcycles (weekly to daily). Looking at the calendar and knowing how many days per week can help you decide how to balance the lifts to help build the team in the right way. Proper balance is important to performance.
In strength and conditioning it is important to see the movements and how they apply to the sport and not the muscles.
The days per week will dictate how much volume you will be able to create. Some coaches like the combo plan and some like the split plan. A combination plan is a program where all movements are implemented in the same day. A split plan focuses on one movement per day. We believe this greatly depends on how comfortable a coach is with the plan and where in the calendar they are to implement this plan. For example, if you are training football players that only play football and aren’t in another season or single sport athletes then a split plan is a better fit because an overload is what you should be shooting for. If you are training multisport athletes then the combination plan will be a likely fit because this can allow improvement without overtraining. So let’s look at example that might help your decision making.
*Please make note there are warm ups and movement preps prior to these lifts.
3 Day a week plan (Hypertrophy Phase)
Single Sport Athlete (Split Plan)
Day 1 Pull
Power- Power Snatch (bilateral pull)
Deadlift 3×10 (bilateral pull)
Single Leg RDL 3×8 (each leg)- Unilateral Pull
Lateral (Slider) Pull 3×8 (each leg)- Lateral Pull
Pull Up 3xAMAP (bilateral pull)
Single Arm DB Row 3×8 (each arm) (unilateral pull)
Power Band Ys and Ws 3×10(corrective pull)
Deceleration Wtd V-Sit 3×10
Russian Twist 3×10 each side
Steamboat or Individual Specific Corrective
Day 2 Push
Power- Single Arm KB Jerk (unilateral push)
Front Squat 3×8 (bilateral push)
Single Leg Step Up 3×10 each leg (unilateral push)
Lateral Deceleration Squat 3×10 each leg (lateral push)
Bench Press or Weighted Push Up 3×8 (bilateral push)
Single Arm Power Band Fly 3×10 each (unilateral push)
DB Arnold Press 3×10
Side Plank Tap 3×15 each side
Unilateral Superman 3×15 each side
Scap Push ups, Rock the boat, or individual specific corrective
The Championship Programming: Day 3 (Combination Day) Game Day
We believe that championships are won in the offseason. That’s why it so important to involve teambuilding and motivational ways for your team. Record boards are commonly used but what about trophies and software programs that can track data much better. Here we will combine the push and pull and build more volume. Sometimes, depending on the team, we will have timed sets or a burnout day with competitions built in to help each athlete improve. Most of the time we will have the same workout for 4 times on this day so they know what to expect and build the competition between themselves and their teammates. We give them a rep goal- All American Goal, All State Goal, All Metro Goal, All (School or Mascot). You can even give trophies to the winners at the end of each month by adding their reps. This is easy to do if you have a software program like we do. They would just enter the numbers at the end of each day. Great motivation for a focused team! If they enjoy the Game Day you can even motivate them more by giving them a 15 week (how ever many weeks it takes to get to the championship) schedule or plan. Name each week after the opponents and have goals for each.
Now, you can’t do this every day the team is in the weight room because Gameday will lose its luster. This takes a ton of effort from athletes. The other 2 days should be used as a teaching atmosphere. Gameday will not be much teaching at all.
Directions: We will go through 20-30:20:30 secs of each quarter 4 times. Each athlete will stay at their station until 4 sets are completed. Sometimes we will even surprise them with an overtime to check overall attitude and to look for ways to teach each athlete through the surprises. Coaches will even divide them up into teams with team captains to hold them accountable.
Quarter 1 (Low Push)
Back Squat (40-60%)
Wtd Split Squat Jumps (DBs)
Squat Jumps (wtd or non)
Quarter 2 (Low Pull)
RDL (40-60% of Clean)
Lateral Slider or Skiers (wtd or non)
Side Lateral Raise