Brick Training Method Powerpoint

Designing an Athletic Based Strength Training Program Utilizing the Brick Training Method Zac Brouillette Assoc. Director of Strength and Conditioning Ohio University

Special Thanks 

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Sonny Sano Ohio University Director of Strength and Conditioning Yancy Mcknight Iowa State Football Director of Strength and Conditioning Joe Kenn Carolina Panthers Director of Strength and Conditioning John Dagata Univ. of Oklahoma Jumps Coach

Personal Background Athletic Background •

Iowa State Football  

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Professional Background •

2004-2006 Defensive End

Iowa State Track and Field    

2006-2009 Hammer throw Weight Throw Shot Put

Primary Program Influences: Joe Kenn Yancy McKnight John Dagata Dan Pfaff

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Univ. Of Louisville (2008)  Volunteer Intern (Football S&C)  Worked under:  Joe Kenn  Bryan Dermody  Joe Connolly  AdamFeit Iowa State University (2009-11)  Grad Asst. (Track & Field, Football)  Worked under:  Yancy McKnight  Clayton Oyster  Andrew Moser Ohio University (2011-present)  Assoc. Director of S&C  Work under Sonny Sano  Football, Basketball, Baseball, Softball, & Hockey

Brick Training Method Objective “Develop

a training system that helps to develop and enhance the athletic ability of young athletes through practical programming ”

Priority #1 is always reduce likelihood of injury Getting stronger decreases chance of injury and improves durability  Smart programming decreases chance of injury  NOT smart programming increases chance of injury 

An injured athlete has no performance value The weight room CAN be a cause/lead on for injury

What defines an “Athletic Based” Strength Training Program?

What it’s NOT: • Powerlifting • Olympic Lifting • Bodybuilding • Crossfit A training program will likely take pieces from each of these disciplines, but you have to realize each one of these training styles is its own competitive sport!

What defines an “Athletic Based” Strength Training Program?

Brick Training Program Basics Strength Training is done 3 days a week Train the entire body each training session Focus on multi joint/multi-planar movements Train athletically = On your feet = Core engaged Daily training sessions consist of 6 strength bricks Ideal training session time is 90% 1rm Can lead to CNS fatigue Increased risk of injury Not for new or un-trained athletes

Types of Effort Defined by Zatsiorsky  The Sub-Maximal Effort Method

Helps develop muscular growth  Increased motor unit recruitment (not as much as ME)  Great for introducing training to young athletes 

   

3-6 sets of 5-10 reps at 70-85% 1rm Lower CNS fatigue Lower Risk of Injury Ideal for young athletes

Types of Effort Defined by Zatsiorsky The Dynamic Effort Method

Non-fatiguing load lifted with highest attainable speed  Think EXPLOSIVE movements  High RFD 

  

5-12 sets of 3-5 reps between 40-70% 1rm or BW Body weight movements (jumps, med balls) Accommodating Resistance

Types of Effort Defined by Zatsiorsky The Repetition Method

Promotes strength endurance and muscle hypertrophy  Strengthens neural/muscular deficiencies and increases work capacity (fatigue resistance)  Lifting a non-maximal load to failure or near-failure 

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2-5 sets of 6-20+ reps between 50-70% 1rm

Variable

Max Effort

Sub Max Effort

Dynamic Effort

Repetition Effort

Load (% of 1 RM)

90-100

70-85

40-70

50-70

Reps per set

1–3

5-10

1–5

6-20+

Sets per Exercise

4 –10

3-6

5-12

2–5

Rest between sets (mins)

2–6

1.5-2.5

45 s – 1.5

1–2

Duration ( sec per set)

5 – 10

20 – 60

4–8

80 – 150

Speed per rep (% of max)

60 - 100

60 – 90

90 – 100

6 – 80

Training sessions per week

3–6

5–7

3–6

8 - 14

Why the Brick Training Method? “There are three ways to increase muscular strength. These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method. Vladimir ZatsiorskyMost training programs being practiced in the U.S.

only utilize one or two of these methods.

The Brick Training Method trains all of

these efforts in one workout

Before Designing a program ask yourself this: 1. Can I teach the exercise(s)? 2. Do I have enough equipment available for exercises chosen? 3. Can all members of training group complete the workout in allotted time?

Basic Workout Template Brick-Effort Type

Session T Monday

Session L Wednesday

Session U Friday

One-(sub) Max Effort

Total Body

Lower Body

Upper Body

Two-Dynamic Effort

Lower Body

Upper Body

Total Body

Three-Repetition Effort

Upper Body

Total Body

Lower Body

Four-Repetition Effort

Single Leg Linear

Single Leg Lateral

Single Leg Vertical

Five-Repetition Effort

UB Vertical Pull

UB Horizontal Pull

UB Hybrid Pull

Six-Repetition Effort

Post Chain: Hamstring

Post Chain: Glutes

Post Chain: Erectors

Designing the Workout First, choose 3 foundation training movements 

These will be the maximum effort (Brick 1) training movements Most common movements 1. Power Clean 2. Back Squat 3. Bench Press

These movements can be easy modified to the specific demands of the sport Example: Baseball 

Substitute deadlift for power clean and floor press for bench press

Foundation Max Effort Training Movements Total Body: (Sub) Max Effort

Lower Body: (Sub) Max Effort

Upper Body: (Sub) Max Effort

Deadlift Power Clean Hang Clean Power Snatch Hang Snatch

Back Squat Front Squat Box Squat    

Barbell Bench Press Dumbbell Bench Press Weighted Pushups Floor Press  

 

 

 

ON THE TRAINING CARD

Designing the Workout Second, choose 3 major emphasis dynamic effort

movements to supplement foundation movement Most common movements 1. Jumps or Speed Box Squat (accommodating resistance) 2. Olympic Lift(Pull and PC Variations) 3. Med Ball Throw or Bench Press (accommodating resistance)

The focus of the dynamic effort movement is maximum concentric acceleration 

Body weight exercises can be substituted if facility lacks proper equipment

Dynamic Effort Training Movements Total Body: Dynamic Effort

Power Clean Hang Clean Box Clean Power Snatch Hang Snatch Box Snatch Speed Deadlift Kettlebell Swing Med Ball Throws

Lower Body: Dynamic Effort

Upper Body: Dynamic Effort

Box Squat Speed Bench Press Box Jump Speed Pushup Tuck Jump Clap Pushup Broad Jump Med Ball Chest Pass Hip Lifts Throw Bench Press Lunge Position Jumps   Single Leg Box Blast   Contrast Squat/Jump      

ON THE TRAINING CARD

Designing the Workout Third, choose 3 minor emphasis repetitive

effort movements to supplement foundation movement Most common movements Total Body: Olympic Lift Variations (Pulls, Box Clean) Lower Body: Front Squat, Goblet Squat, Leg Press Upper Body: Incline Press, Push Press, Pushups

The focus of the repetition effort movement is strength endurance and should improve mobility and provide a hypertrophic effect

Repetition Effort Training Movements Total Body: Repetition Lower Body: Repetition Upper Body: Repetition Effort Effort Effort

Power Clean (Pull) Hang Clean (Pull) Box Clean (Pull) Deadlift DB Clean Barbell Snatch DB Snatch Box Snatch Barbell Jek Dumbbell Jerk

Back Squat Variation Incline Bench Press Front Squat Decline Bench Press Incline/Decline Goblet Squat Pushups DB Front Squat Single Arm DB Bench Close Grip Bench Machine Squat Press Safety Bar Squat Strict Press Low/Hi Box Squat Push Press Olympic Stance Squat Floor Press Sumo Stance Squat Dips Leg Press Board Press

ON THE TRAINING CARD

Designing the Workout Fourth, Choose 3 Single Leg Movements Choose one single leg movement that falls in each plane:  Linear: Lunge Variation, Split Squat  Lateral: Lateral Lunge, Crossover Lunge  Vertical: Step Ups Variation

It is important to utilize progressions in these exercises Starting a beginner lifter off with an advanced exercise will lead to poor technique and early failure

Single Leg Training Movements Single Leg: Linear Emphasis

Single Leg: Lateral Emphasis

DB Walking Lunge

Lateral LungeDynamic

DB In Place Lunge DB Reverse Lunge BB Walking Lunge BB In Place Lunge Goblet Lunge Front Catch Lunge Split Squat

Single Leg: Vertical Emphasis

DB Box Step Up-Static DB Box Step UpLateral Lunge-Static Dynamic 45 Degree Lunge BB Box Step Up-Static BB Box Step UpLateral Squat Dynamic Cross-Over Lunge DB Bulgarian Squat Goblet Lateral Lunge BB Bulgarian Squat Front Catch Lateral Goblet Bulgarian Lunge Squat    

ON THE TRAINING CARD

Designing the Workout Fifth, Choose 3 Upper Body Pull Exercises Choose a movement from each category:  UB Vertical Pull  UB Horizontal Pull  Hybrid Pull-Dumbbell, Machine, TRX, etc

Again, utilize progressions in these exercises. Make sure the athlete can handle their own body weight before adding any external resistance

Posterior Shoulder/Back Training Movements Upper Body: Vertical Row

Upper Body: Horizontal Upper Body: Row Vert/Horiz/Combo Row

Low High Machine Pull Ups Barbell Row Row Chin Ups Single ArmDB Row Low-High Band Row Lat Pull Downs Double Arm DB Row TRX Row to Rotate Barbell Upright Row Inverted Row Chest On Bench Row DB Upright Row Alt Grip Inverted Row Band Pull Apart Chest Supported DB Alt Upright Row Row     Cable Row  

ON THE TRAINING CARD

Designing the Workout Sixth, Choose 3 Posterior Chain Exercises Pick one movement that has a muscular emphasis of each:  Glutes: Hip Lifts, Donkey Kicks, etc  Hamstrings: Glute-Ham Raise, RDL, Leg Curl  Erector Spinae: Back Hypers, Reverse Hyper, etc

Beginner athletes often lack posterior chain strength so it is important to start with simple exercises and light weight and progress over time

Posterior Chain Training Movements Posterior Chain: Glute Emphasis

Posterior Chain: Hamstring Emphasis

Posterior Chain: Erector Emphasis

Back Hyper (Fire Back Hyper (Relax Glutes) RDL Glutes) Pull Thru's Machine Leg Curl Reverse Hyper Hip Lift (Double Leg) Glute Ham Raise Good Morning Hip Lift (Single Leg) Stiff Legged Deadlift Seated Good Morning MR Donkey Kicks Eccentric Hamstring   Band Walks Physio Ball Leg Curl   Quadruped    

ON THE TRAINING CARD

Sample Brick 4-5-6 Rep and Set Schemes Sets and Reps

Sets and Reps

Sets and Reps

Sets and Reps

Single Leg Exercises

Week 1

Week 2

Week 3

Week 4

Single Leg Squat Barbell Lunge Split Squat

3x4ea 3x6ea 3x6ea

3x5ea 3x7ea 3x7ea

3x6ea 3x8ea 3x8ea

2x5ea 2x7ea 2x7ea

Single Leg RDL

3x5ea

3x6ea

3x7ea

2x6ea

Sets and Reps

Sets and Reps

Sets and Reps

Sets and Reps

Posterior Shoulder/Back Exercises

Week 1

Week 2

Week 3

Week 4

Pull Up/Chin up Invert Row Barbell Row

3x5 3x6 3x8

3x6 3x8 3x10

3x7 3x10 3x12

2x6 2x8 2x10

Seated Cable Row

3x8

3x10

3x12

2x10

Sets and Reps

Sets and Reps

Sets and Reps

Sets and Reps

Posterior Chain Exercises

Week 1

Week 2

Week 3

Week 4

Back Hyper Extension Glute Ham Raise Reverse Hyper

3x6 3x6 3x8

3x8 3x8 3x10

3x10 3x10 3x12

2x8 2x8 2x10

Double Leg RDL

3x8

3x10

3x12

2x10

Optional Finisher Circuit Can be used to: • • • • • •

Target specific small muscle groups often used in sport Target muscle groups often injured in the sport Target specific athlete muscular deficiencies Specialty accessory work (Bi’s, Tri’s) Create a cardio effect Prompt the recovery process

Sample Finisher Circuits Extra Innings Hammer Curl

19th Hole

2x10ea

Internal/External Rotation 2x20ea Medball Chop Sleeper Stretch

2x8ea 2x45s ea

Overtime Manual Neck Flex-Ext

X Band Walks

2x8ea

Med Ball Lateral Toss

2x6ea

Barbell Reverse Curl

2x12

Foam Roll T-Spine Reach 2x12

Weight Loss 2x10ea

Box Step Ups

2x10ea

Barbell Shrug

2x20

Burpees

2x15

Purple Band Curl

2x15

Med Ball Slam

2x10

Hurdle Lateral Step Over 2x12

Mountain Climbers

2x20ea

Auxiliary Training Packages Bicep Dumbbell Curl Iso Chin Hold Fat Bar Curl Up and Out Curl Band Curl (Purple)

Ankle x15ea x20sec x15 x12ea 45reps in 30s

Tricep Band Push Down (Purple) Overhead Dumbbell Extension Bench Dips Skull Crushers Rope Pushdown

x20 x20 xMax x20 x20

4 Way Neck Dumbbell Shrug Band Neck Overhead Shrug Plate Neck

x20 x20 x20ea x20 x20

Glute Ham-5 count Eccentric Reverse Hyper Dumbbell RDL Back Hyper w/ 5sec Hold Band Good Morning (Green) Iso Lunge Hold (back foot elevated) Forward Step Over (Over barbell in rack) Lateral Step Over Lateral Squat Under Forward/Backward Duck Walk

x45s x8 x8 x8 x8

Ab/Core x15 x5 x15 x15 x15

Hip Gurdle Band Squats (Purple) X Band Walks (Red) TKE (Purple) Hip Raise to Ball Adduction Overhead Squat w/ 5 cout hold

x8 x15 x15 x8 x15

Hip Mobility x20 x20 x20 x20 x15

Back Band Face Pull (Green) Pull-Up with 4 count lower 2 Arm Band Row (Purple) Lat Pull Down Chest Supported Row Machine

x20ea way x25 x20 x25 x25

Posterior Chain

Chest Dumbbell Fly Wide Pushup Feet Elevated Pushup Hands Elevated Clap Pushup Airex Iso Fly Hold

x20ea x40 x40 x10 ea (30) 1xea Letter

Neck/Traps

Shoulder Band Pull-Aparts (Red) Dumbbell Front Raise Internal/External Rotation (5lb) Lateral Raise Hanging Scap Retraction

Band Inversion/Eversion (Green) Calf Raise Toe Raise 3 Way Calf Raise Band Alphabet (Green)

Full Situps with 5 count lower Side Ab Raise Hanging Knee Tuck Band Twist (Purple) Middle Bridge

x12 x12ea x15 x15ea x45s

Fat Burn Circuit x12 x10ea x20 x12 x6

Step ups Pull Ups Box Jumps Clap Pushup Band Punch (Purple)

x20s x20s x20s x20s x20s

Utilize Prilepin’s Programming Chart A.S.Prilepin collected data from the training logs of

more than 1000 World, Olympic, National and European weightlifting champions in search of the keys to building maximum strength.

Programming Tools

RELATIVE INTENSITY CHART REPS EFFORT

MAXIMAL Very Heavy Heavy Medium Heavy Medium Medium Light Light Very Light

%

1

2

3

4

5

6

8

10

100.0% 95.0% 92.5% 90.0% 87.5% 85.0% 80.0% 75.0% 97.5% 97.5% 92.5% 90.0% 88.0% 85.0% 83.0% 78.0% 73.0% 95.0% 95.0% 90.0% 88.0% 85.5% 83.0% 81.0% 76.0% 71.0% 92.5% 92.5% 88.0% 86.0% 83.0% 81.0% 79.0% 74.0% 69.0% 90.0% 90.0% 85.5% 83.0% 81.0% 79.0% 76.5% 72.0% 67.5% 87.5% 87.5% 83.0% 81.0% 79.0% 77.0% 74.0% 70.0% 65.0% 85.0% 85.0% 81.0% 79.0% 76.5% 74.0% 72.0% 68.0% 64.0% 82.5% 82.5% 78.0% 76.0% 74.0% 72.0% 70.0% 66.0% 62.0% 80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 60.0% 77.5% 77.5% 73.5% 72.0% 70.0% 68.0% 66.0% 62.0% 58.0% 75.0% 75.0% 71.0% 69.0% 67.5% 66.0% 64.0% 60.0% 56.0% 72.5% 72.5% 69.0% 67.0% 65.0% 63.0% 62.0% 58.0% 54.0% 70.0% 70.0% 66.5% 65.0% 63.0% 61.0% 59.5% 56.0% 52.5% 67.5% 67.5% 64.0% 62.0% 61.0% 59.0% 57.0% 54.0% 51.0% 65.0% 65.0% 62.0% 60.0% 58.5% 57.0% 55.0% 52.0% 49.0%

Thank You! Zac Brouillette Assistant Director Strength & Conditioning Ohio University [email protected] Feel free to drop me an e-mail with any Check us out on YouTube at questions regarding your program! http://www.youtube.com/user/OhioStrength?featu re=mhee

“Failing to Plan is Planning to Fail ”