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