Programming For Performance

What does a great session look like?

How much training should we do in a week?

Why do we train?

What methods can we use to progress week to week?

How many heavy sets should we do in a training session?

How many moderate or light sets?

1. Slow down for strength (pauses and eccentrics).

2. Strength is the mother quality for performance against load. (Bodyweight is a significant load when it must be overcome to perform)

3. Impulse - very short duration maximal output is the foundation of elite performance.

4. Strength training increases tissue tolerance to impulse and potential output.

5. Sports generally create imbalances, imbalance creates injury risk. Everyone needs strength training to correct the imbalance.

6. Every sport has an optimal and acceptable body composition range. Win body composition to win more.

7. Strength training should first heal joints and reduce imbalances. The first priority of strength training is to return the body to a youthful state. Most strength training doesn't do this. Work the front and back, left and right, top and bottom to be imbalanced.

8. Range of motion is increased as a result of applying force to end range positions. (bodyweight, external load, antagonist's muscles)

9. More sets = more practice. (more reps = less sets)

10. To be limitless don't find your limit.

11. Stay fresh while making progress most of the time. Always be ready for another session later in the day. Prepare yourself for the next session.

12. Increasing the range of force often decreases aches and pains.

13. Increasing the range of force increases the range to accelerate as well as reach & stride length.

14. Advanced lifters should work on position-specific strength.

15. The more "man-like" a child, under-developed male or female athlete is the better prepared they will be for elite performance.

16. To strengthen the full range of motion requires going beyond basic exercise selection.

17. Unilateral exercises increase neural drive and don’t require as much rest when alternating left to right because of a less absolute neural drive.

18. Pair antagonists for efficiency and potentiation.

19. Reps under fatigue wire differently (more dense neural connections).

20. Don't do tomorrow's work today. Increase frequency where possible.

1. Tense the antagonist when the target muscle (agonist) is fully stretched to ensure a full range of motion and decrease the elastic contribution.

2. When strength and size are the goals decrease the elastic muscular contribution.

3. 20m sprint time with bodyweight on the back is a good test for healthy strength power athletes.

4. 20m sprint time with bodyweight in each hand is a good test for healthy strength power athletes.

5. 20m sandbag carry with bodyweight is a good test for healthy strength power athletes.

6. Progressively increase grip thickness to increase strength (chin-ups)

7. Train forearm extensors in their inner range more.

8. Leverage your hammer curls by gripping the bottom of the dumbbells

1. Grip training

2. Calf training & tib training

3. Hand-balancing

4. Foot and hand juggling

5. 1-arm strength

6. Heavy partials > dead-start, rebounding, drop catch

7. Outer range strengthening

8. Inner range strengthening

9. Range of Strength & Power

10. High repetition basic movements executed well

1. Test well - you will have to test regularly (most sessions) to have good data. Humans need targets. Every session needs targets. If there is a target it's a test.

2. Respect standards - don't accept movements you're not proud of. Coach better.

3. Increase the energy reserve in your athletes (if they're getting worse they're getting worse)

4. Know strength deeply - Poliquin, Patrick, and Simmons are the modern masters of strength training. There are many masters of old-time strength.