Work Capacity Article

Work Capacity What is Work Capacity? This article will be dedicated to the topic of developing work capacity for athletic development. Before we start let’s ask the question – “what is work capacity?” Work Capacity according to Vern Gambetta is define as the following: -

The ability to tolerate a high workload

-

The ability to recover from the workload sufficiently for the next training session and/or game/competition

-

The ability to resist fatigue

Why is Work Capacity Important? The next question we need to ask is – “why is developing work capacity important for athletic development. The answer to this question can be seen in the Athletic Development Hierarchy which I adapted from Al Vermeil.

Speed & Multi-Directional Speed Elastic/Reactive Strength (Speed-Strength Explosive Strength (Strength-Speed & Spped-Strength) Maximum Strength Hypertrophy (if needed) Body Composition Work Capacity Movement Quality Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health

Figure 1: Athletic Development Hierarchy (Adapted from Al Vermeil) So as you can see from the above nutrition, supplementation, circadian rhythms, mental, emotional, spiritual health, and movement quality are the foundation to support the bio-motor qualities higher up on the hierarchy. From there we have work capacity, body composition training, hypertrophy, maximum strength, explosive strength, elastic/reactive strength, and speed and multi-directional speed.

To summarize the hierarchy I always say – “The premise of the Athletic Development Hierarchy is that all of the preceding qualities need to be optimally developed to support the succeeding qualities higher up on the hierarchy”

So after the first two foundational layers of the hierarchy, work capacity is a critical bio-motor that needs to be developed to sufficient levels to support its preceding bio-motor qualities.

How can we measure Work Capacity? Next we need to ask – “How do we know if someone has good work capacity? What are good objective tests for looking at work capacity?” My Choices: 1). Rest Heart Rate taken over 5-7 days 2). Yo-Yo Intermittent Recovery Test Level 1 or 2 3). 1min Resting Heart after completion of yo-yo test What are good scores for these tests? 1). Rest Heart Rate taken over 5-7 days A: 60bpm or lower 2). Yo-Yo Intermittent Recovery Test Level 1 or 2 A: At least 1200m on Level two which is what I use 3). 1min Resting Heart after completion of yo-yo test A: Can drop heart by 40-50 beats in 60secs

How can we train Work Capacity? Finally – “How do we design a program to enhance work capacity?” Circuit type training is very effective for developing work capacity. The use of tri-sets, quad-sets, and general circuits that are completed with a certain work to rest interval are types of training that can be used. See sample Programs below. Exercises used to form the circuits will be from the category below: Hip Dominant Knee Dominant Horizontal Push & Pull Vertical Push & Pull Core: Anti-Extension, Anti-Rotation/Lateral Flexion, Rotary I find reps in the 10-15 rep range, timed circuits, or interval based circuits are a nice method for developing work capacity. With athletes a maintenance/introduction of power and strength qualities are also programmed for within a work capacity block.

Sample Programs: Example 1: Name: Block A: Week 1-4 Day 1&5: Linear Day Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked)* Lats* Pecs (Medball)* Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up – Linear: Knee Hug Heel Butt & Reach Overhead Reverse Lunge Walk Inchworm Spiderman Straight Leg Walk Backward Reaching Single Leg Deadlift walk A-March A-Skip High Knees High Heels Straight Leg Skip Backpedal Build Ups (25%/50%/75%/100% @10m)x4 Time: 10mins Explosive Jumps/Hops & Med Ball Throws (SpeedStrength): A1: Explosive Jumps/Hops (NCM): Day 1: Linear Hurdle Jumps 3x5 Day 5: Linear Hurdle Hops 3x5 Each Leg Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM): Day 1: Horizontal Chest Throw – Overhand 2x5 Day 5: Underhand Overhead Backwards Throw 2x5 Time: 10mins Rest Interval: 60secs Linear Speed: 10m Accelerations 1x6 – 2 Point Start

Time: 5mins Rest Interval: 60secs/Reps

Day 3: Multi-Directional Day Foam Roll: Quads TFL & IT Band Adductors Hamstrings Calves T-spine (chin tucked)* Lats* Pecs (Medball)* Tennis ball/ Sliotar Feet Glutes (cross leg) Time: 5mins Stretch or FMS weak link Dynamic Warm Up – Multi-Directional: Knee Hug/Heel Butt into Lateral Lunge Lateral A-March Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs Acceleration-Deceleration into Athlete Stance x5

Time: 10mins Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM): Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg

Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM): Day 3: Standing Rotational Throw 2x5 Time: 10mins Rest Interval: 60secs Multi-Directional Drills (Planned): 5m – Shuffle to Base 1x3 Each Side 5m – Crossover to Base 1x3 Each Side 5m – Directional Step to Base 1x3 Each Side Time: 5mins Rest Interval: 1min/Sets

Day 1:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Trap Bar Dead Lift

3x5

3x5

3x5

2x4

Rest Interval: 120secs Circuit: EDT 12-15RM C1: Trap Bar Deadlift

10mins 1-5reps

12.5mins 1-5reps

15mins 1-5reps

8mins 1-5reps

C2: ½ Kneeling 2 Arm DB Curl & Press – Neutral Grip Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM D1: BB Reverse Lunge

1-5reps

1-5reps

1-5reps

1-5reps

10mins 1-5reps

12.5mins 1-5reps

15mins 1-5reps

8mins 1-5reps

D2: TRX Rows – Neutral Grip

1-5reps

1-5reps

1-5reps

1-5reps

Exercises

Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice Rest Interval: 60secs

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Day 3:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Bench Press

3x5

3x5

3x5

2x4

Rest Interval: 120secs Circuit: EDT 12-15RM C1: BB RFE Split Squat

10mins 1-5reps

12.5mins 1-5reps

15mins 1-5reps

8mins 1-5reps

C2: 3PT DB Row – Neutral Grip

1-5reps

1-5reps

1-5reps

1-5reps

Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM D1: 2 Arm Kettlebell Swing

10mins 1-5reps

12.5mins 1-5reps

15mins 1-5reps

8mins 1-5reps

1-5reps

1-5reps

1-5reps

1-5reps

Exercises

D2: Incline DB Press – Neutral Grip Rest Interval: 3-5mins/ circuits Core: E: Lateral/Rotational Core Choice Rest Interval: 0secs

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Day 5:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip

3x5

3x5

3x5

2x4

10mins 1-5reps

12.5mins 1-5reps

15mins 1-5reps

8mins 1-5reps

1-5reps

1-5reps

1-5reps

1-5reps

Rest Interval: 3-5mins/ circuits Circuit: EDT 12-15RM D1: Back Squat

10mins 1-5reps

12.5mins 1-5reps

15mins 1-5reps

8mins 1-5reps

D2: TRX Row – Rotational Grip

1-5reps

1-5reps

1-5reps

1-5reps

Exercises

Rest Interval: 120secs Circuit: EDT 12-15RM C1: BB Romanian Deadlift – Pronated Grip C2: Push Up

Rest Interval: 3-5mins/ circuits Core: E: Anterior Core Choice Rest Interval: 60secs

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Example 2: Day 1: Sets/ Reps Week 1

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Trap Bar Dead Lift

3x5

3x5

3x5

2x4

Rest Interval: 120secs Circuit: 20RM+ C1: Trap Bar Deadlift

4x10-15

5x10-15

6x10-15

3x10-15

C2: ½ Kneeling Curl & Press – Neutral Grip C3: DB Goblet Reverse Lunge

4x10-15

5x10-15

6x10-15

3x10-15

4x10-15

5x10-15

6x10-15

3x10-15

C4: ½ Kneeling 2 Arm High Cable Row – Rotational Grip C5: Plank Row

4x10-15

5x10-15

6x10-15

3x10-15

4x5

5x5

6x5

3x5

Exercises

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Rest Interval: Resting Heart Rate

Day 3:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Bench Press

3x5

3x5

3x5

2x4

Rest Interval: 120secs Circuit: 20RM+ C1: DB Goblet RFE Split Squat

4x10-15

5x10-15

6x10-15

3x10-15

C2: 3PT DB Row – Neutral Grip

4x10-15

5x10-15

6x10-15

3x10-15

C3: KB Swing

4x10-15

5x10-15

6x10-15

3x10-15

C4: Flat DB Press – Neutral Grip

4x10-15

5x10-15

6x10-15

3x10-15

4x10

5x10

6x10

3x10

Exercises

C5: Tall Kneeling Cable Press Rest Interval: Resting Heart Rate

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Day 5:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip

3x5

3x5

3x5

2x4

Rest Interval: 120secs Circuit: 20RM+ C1: DB Goblet Squat

4x10-15

5x10-15

6x10-15

3x10-15

C2: TRX Row – Alternating Grip

4x10-15

5x10-15

6x10-15

3x10-15

C3: DB/BB Romanian Deadlift – Pronated Grip C4: Push Up

4x10-15

5x10-15

6x10-15

3x10-15

4x10-15

5x10-15

6x10-15

3x10-15

4x5

5x5

6x5

3x5

Exercises

C5: Plank Row Rest Interval: Resting Heart Rate

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Example 3: Day 1:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Trap Bar Dead Lift

3x5

3x5

3x5

2x4

2x10min

2x12.5min

2x15min

2x8mins

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

Exercises

Rest Interval: 120secs Circuit: EDT 20RM+ C1: Trap Bar Deadlift C2: ½ Kneeling 1 Arm High Cable Row – Neutral Grip C3: DB Goblet Reverse Lunge C4: ½ Kneeling Curl & Press – Neutral Grip Rest Interval: 3-5min - Circuits Core: D: Anterior Core Choice Rest Interval:

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Day 3:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Bench Press

3x5

3x5

3x5

2x4

2x10min

2x12.5min

2x15min

2x8mins

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

Exercises

Rest Interval: 120secs Circuit: EDT 20RM+ C1: DB Goblet RFE Split Squat C2: 3PT DB Row – Neutral Grip C3: KB Swing C4: Flat DB Press – Neutral Grip Rest Interval: 3-5min - Circuits Core: D: Lateral/Rotational Core Choice Rest Interval:

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Day 5:

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Sets/ Reps Week 4 Deload 2x4

Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip

3x5

3x5

3x5

2x4

2x10min

2x12.5min

2x15min

2x8mins

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

10-15 reps 10-15 reps 10-15 reps 10-15 reps

Exercises

Rest Interval: 120secs Circuit: EDT 20RM+ C1: DB Goblet Squat C2: TRX Row – Rotational Grip C3: DB/BB Romanian Deadlift – Pronated Grip C4: Push Up Rest Interval: 3-5min -Circuits Core: E: Anterior Core Choice Rest Interval:

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Weight/ Kg

Weight/ Kg

Example 4: Day 1:

Exercises

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Rest Interval: 180secs Strength: B: Trap Bar Dead Lift

3x5

3x5

3x5

Rest Interval: 120secs Circuit: 15-20RM C1: Trap Bar Deadlift

30mins 30:30

30mins 35:25

30mins 40:20

C2: ½ Kneeling 1 Arm DB Overhead Press - Neutral Grip C3: DB Goblet Reverse Lunge

30:30

35:25

40:20

30:30

35:25

40:20

C4: ½ Kneeling 1 Arm High Cable Row – Neutral Grip C5: Plank

30:30

35:25

40:20

30:30

35:25

40:20

Weight/ Kg

Sets/ Reps Week 4

Weight/ Kg

Day 3:

Exercises

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Rest Interval: 180secs Strength: B: Bench Press

3x5

3x5

3x5

Rest Interval: 120secs Circuit: 15-20RM C1: DB Goblet RFE Split Squat

30mins 30:30

30mins 35:25

30mins 40:20

C2: 3PT DB Row – Neutral Grip

30:30

35:25

40:20

C3: KB Swing

30:30

35:25

40:20

C4: Flat DB Press – Neutral Grip

30:30

35:25

40:20

C5: Side Plank

30:30

35:25

40:20

Weight/ Kg

Sets/ Reps Week 4

Weight/ Kg

Day 5:

Exercises

Sets/ Reps Week 1

Weight/ Kg

Sets/ Reps Week 2

Weight/ Kg

Sets/ Reps Week 3

Power (Strength-Speed): A: Hang Clean

3x5

3x5

3x5

Rest Interval: 180secs Strength: B: Chin Up – Supinated Grip

3x5

3x5

3x5

30mins 30:30

30mins 35:25

30mins 40:20

30:30

35:25

40:20

C3: DB Goblet Squat

30:30

35:25

40:20

C4: TRX Row – Rotational Grip

30:30

35:25

40:20

C5: Plank

30:30

35:25

40:20

Rest Interval: 120secs Circuit: 15-20RM C1: DB/BB Romanian Deadlift – Pronated Grip C2: Push Up

Weight/ Kg

Sets/ Reps Week 4

Weight/ Kg

Explosive Repeats: Explosive repeats are a method that can be used to develop the aerobic system. After the completion of one of the above sessions, I like to program explosive repeats as such: A: Sets/ Reps

Sets/ Reps

Sets/ Reps

Sets/ Reps

Week 1

Week 2

Week 3

Week 4

12mins

10mins

8mins

6mins

A1: BW Squat Jumps

6x 10:50

6x 10:40

6x 10:30

5x 10:30

A2: Rope Slams

6x 10:50

6x 10:40

6x 10:30

5x 10:30

Sets/ Reps

Sets/ Reps

Sets/ Reps

Sets/ Reps

Week 1

Week 2

Week 3

Week 4

12mins

10mins

8mins

6mins

A1: KB Swings

6x 10:50

6x 10:40

6x 10:30

5x 10:30

A2: Overhead Med Ball Slams

6x 10:50

6x 10:40

6x 10:30

5x 10:30

Exercises Paired:

Rest Interval: 0secs

*Can OMIT Week 4 B:

Exercises Paired

Rest Interval: 0secs

*Can OMIT Week 4

How I program the explosive repeats above is as follows: Week 1: Day 1 – A, Day 3 – B, Day 5 – A Week 2: Day 1 – A, Day 3 – B, Day 5 - A Week 3: Day 1 – A, Day 3 – B, Day 5 – A Week 4: Day 1 – A, Day 3 – B, Day 5 - A

Aerobic Plyometrics: Like explosive repeats, aerobic plyometrics is a method that can be used to develop the aerobic system. After the completion of one of the above sessions, I like to program aerobic plyometrics as such: A:

Exercises

Sets/ Reps

Sets/ Reps

Sets/ Reps

Sets/ Reps

Week 1

Week 2

Week 3

Week 4

Paired:

10min

10min

10min

6mins

A1: BW Squat Jumps

10reps

10reps

10reps

10reps

10reps

10reps

10reps

10reps

Sets/ Reps

Sets/ Reps

Sets/ Reps

Sets/ Reps

Week 1

Week 2

Week 3

Week 4

Paired:

10min

10min

10min

6mins

A1: BW Lateral Bounds

10reps

10reps

10reps

10reps

10reps

10reps

10reps

10reps

Rest Interval: 30/20/10/10sec A2: Standing Med Ball Slams Rest Interval: 30/20/10/10sec – Reps/ 5mins - Sets

*Can OMIT Week 4 B:

Exercises

Rest Interval: 30/20/10/10sec A2: Standing Med Ball Chest Pass Rest Interval: 30/20/10/10sec – Reps/ 5mins - Sets

*Can OMIT Week 4

How I program the explosive repeats above is as follows: Week 1: Day 1 – A, Day 3 – B, Day 5 – A Week 2: Day 1 – A, Day 3 – B, Day 5 - A Week 3: Day 1 – A, Day 3 – B, Day 5 – A Week 4: Day 1 – A, Day 3 – B, Day 5 - A

Recovery Days I like to use the High/Low System made popular by Charlie Francis. On these days I like to use tempo runs or the tempo medicine ball method. Tempo Running volume in a work capacity block can be anywhere between 1800-3000m/ session/ 23/week Tempo Running:

Exercises A: Tempo Runs 100m @75% Run in 20-22sec

Deload Week 1

Week 2

Week 3

Week 4

18x 100m

20x 100m

22x 100m

14 100m

Rest Interval: Walk

Tempo Medicine Ball Volume can be anywhere from 300-500 total throws and/ or movements/ session/ 2-3/week Tempo Medicine Ball Method:

Exercises

Deload Week 1

Week 2

Week 3

Week 4

A: Squat to Chest Throw

3x20

4x20

5x20

2x20

B: Wood Chopper

3x20

4x20

5x20

2x20

C: Standing Rotational Throw

3x20

4x20

5x20

2x20

D: Overhead Chest Throw

3x20

4x20

5x20

2x20

E: Overhead Chest Slams

3x20

4x20

5x20

2x20

Rest Interval: N/A

The Weekly Set Up Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Warm Up:

Warm Up:

Warm Up:

Warm Up:

Warm Up:

Warm Up:

Off

LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps)

Tempo 16003000m/ Or Med-Ball 300-500

LV/LI-HI Explosive/Elastic Hops (15-20 reps)

Tempo 16003000m/ Or Med-Ball 300-500

LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps)

Tempo 16003000m/ Or Med-Ball 300-500

VLV/MI Explosive Throws (10reps)

Therapy

VLV/HI Linear Speed – (50-80m) LV/MI-HI Olympic Lift (15 reps) VLV/HI Strength (15-18 reps) HV/MI Work Capacity Circuits (30-60mins)

Volume: VLV = Very Low Volume LV = Low Volume MV = Medium Volume HV = High Volume VHV = Very High Volume Intensity: MI = Medium Intensity HI = High Intensity VHI = Very High Intensity

VLV/MI Explosive Throws (10reps) VLV/MI-HI Multi Directional Speed Drills LV/MI-HI Olympic Lift (15 reps) VLV/HI Strength (15-18 reps) HV/MI Work Capacity Circuits (30-60mins)

Therapy

VLV/MI Explosive Throws (10reps) VLV/HI Linear Speed – (50-80m) LV/MI-HI Olympic Lift (15 reps) VLV/HI Strength (15-18 reps) HV/MI Work Capacity Circuits (30-60mins)

Therapy