Strength Training and

Conditioning Program

Design

By: Caleb Smith

Principles of Human Performance

Professor, Mr. Guy Danhoff

Training Guidelines

Resistance Training Program

Design Variables

1. Needs Analysis

2. Exercise Selection

3. Training Frequency

4. Exercise Order

5. Training Load and Repetitions

6. Volume

7. Rest Periods 1

Periodization Model for Resistance Training

Period Preparation————————→ First Transition Competition

Phase

VariableHypertrophy and endurance Basic strength

Strength / power Peaking

ORMaintenance

Second transition (active rest)

Intensity Low to moderate High High Very high Moderate Recreational activity

(may not involve

resistance

50-75% 1RM 80-90% 1RM 87-95% 1RM*

75-90% 1RM†> 93% 1RM = 80-85% 1RM

Volume‡ High to moderate Moderate Low Very low Moderate3-6 sets 3-5 sets 3-5 sets 1-3 sets = 2-3 sets

*These percentages of the 1RM and the repetition ranges apply to non-power core exercises only.

†These percentages of the 1RM and the repetition ranges apply to power exercises only and are not consistent with the typical % 1RM-repetition relationship described in chapter 15. Refer to the section “Assigning Percentages for Power Training” on pg. 400 for further explanation.

‡ These assignments do not include warm-up sets and typically apply to core exercises only.

training) 210-20 reps 4-8 reps 2-5 reps 1-3 reps = 6-8 reps

Resistance Training Program Design

Athlete ScenarioSex: Male

Age: 22 years old

Sport: Snowboarding

Competition: Park and Pipe

Season: Off-season

Application of the Need Analysis

Sport Evaluation:

Movement Analysis

Sport: Flexion/Extension/Balance/Rotation/Jumping

Muscular Involvement: Major muscles area in the lower body along with the core and a

small amount of the upper body

Physiological analysis

Power/Strength

Athlete’s profile:

Training Background

Regular resistance training all the way to his professional career

Shows near to perfect performance in free weight and machine exercises

Just completed a 2x/week resistance training program in the postseason

consisting of:

o Each session consisted of 8 exercises (3 core, 5 assistance 6 lower

body 2 upper body), with 3 sets of 12RM-15RM loads

Primary off-season resistance training goal

Muscular Power/Strength

Classifying Resistance Training Status

Resistance Training BackgroundResistance Training Status

Current Program

Training Age

Frequency (per week)

Training Stress

Technique experience and skill

AdvancedCurrently Training

> 1 years > 3-4 High High

General Training Priorities by Sport Season

Priority Given ToSport Season

Sport practice

Resistance training Resistance training goal

Off-season Low HighHypertrophy and muscular endurance (initially), strength and power (later)3

Comments:

Due to the extensive competitions and tours of the snowboard season, this athlete’s

postseason consisted of more focus on muscular endurance. He now looks to increase power and

strength in the lower body.

Application of the Exercise Selection GuidelinesCore:

Back Squats (hip & thigh)

Deadlifts (hip & thigh)

Lunges (hip & thigh)

Leg Press (hip & thigh)

Flat Bench Press (chest/triceps/shoulder)

Assistance:

Hamstring Curls (posterior thigh)

Leg Extensions (anterior thigh)

Step-up (hip & thigh)

Calf Raise (lower legs)

Leg Lifts (abdominal)

Planks (abdominal)

Oblique Twists (abdominal)

Pectoral Fly (chest)

Dips (chest/shoulders/triceps)

Pull Ups (back)

Seated Rows (back/biceps)

Barbell Curls (biceps)

Skull Crushers (triceps)

Comments:

This athlete has the time to perform additional core and assistance exercises because sport

specific training is not the first priority in the off-season.

Application of the Training Frequency GuidelinesAdvance Training Status Allows

4 – 7x/week

Frequency Guideline Based on the Sport Season

4 – 6x/week

Assigned Resistance Training Frequency

4x/week (split routine)

o Monday/Thursday = lower body

o Wednesday/Friday = upper body

Comments:

With a split routine he will reach best results while targeting muscles twice a week

without and excessive increase in training time.

Application of the Exercise Order GuidelinesAssigned Exercise Order Strategies

Core and then assistance exercises

“Push” and “pull” exercises (alternated)

Exercise Routine

Lower Body (Monday & Thursday)

o Back Squat

o Deadlift

o Lunges

o Leg Press

o Hamstring Curl

o Leg Extension

o Calf Raise

o Step-up

o Planks

o Oblique Twists

Upper Body (Tuesday & Friday)

o Flat Bench Press

o Pull Ups

o Seated Rows

o Dips

o Lat Pulldown

o Barbell Curls

o Skull Crushers

Comments:

This program is not rounded around the “push” and “pull” method; so at times the athlete

may have trouble with his routine so it is okay to switch the order of the exercises listed above.

Application of the Training Load & Repetition

Guidelines

%1 RM – Repetition Relationship Table

% 1 RM

Number of Repetitions allowed

(inverse to percentage shown)

93-100% 1-3 reps

80-87% 5-8 reps

65-75% 10-15 reps4

Load and Repetition Assignments Based on the Training GoalTraining goal Load (%1 RM) Goal repetitions

Strength > 85 < 6Power

Single-effort event 80-90 1-2Multiple-effort event 75-85 3-5

Hypertrophy 67-85 6-12Muscular endurance < 67 > 125

Primary off-season resistance training goal

Power & Strength

Testing and assigning loads and repititions

Influence of the training goals

o 85-93% of the 1RM; 3-6 reps

Number of goal Repetitions

Core Exercises = 5

Assistance Exercises = 10

Testing Methods

1RM testing for core exercises

o Back Squat

o Deadlift

o Lunges

o Leg Press

o Flat Bench Press

10RM testing for assistance exercises

o Hamstring Curl

o Leg Extension

o Calf Raise

o Step-up

o Pec Flys

o Seated Rows

o Lat Pulldown

o Barbell Curl

o Skull Crusher

Testing Results

1RM Back Squat = 340 lb

1RM Deadlift = 220 lb

1RM Lunges = 200 lb

1RM Leg Press = 350 lb

1RM Flat Bench Press = 220 lb

10RM Hamstring Curl = 140 lb

10RM Leg Extension = 175 lb

10RM Calf Raise = 150 lb

10RM Step-up = 130 lb

10RM Pec Fly = 60 lb

10RM Seated Row = 130

10RM Lat Pulldown = 150 lb

10RM Barbell Curl = 100 lb

10RM Skull Crusher = 80 lb

Training Loads

For Core Exercises:

o Assign 85% of the tested 1RM

Back Squat = 348 lb

Deadlift = 323 lb

Lunges = 187 lb

Leg Press = 297

Flat Bench Press = 195 lb

***For the above weights either round down to 5lb or up to 10lb***

For Assistance Exercises:

o Hamstring Curl = 160 lb

o Leg Extension = 195 lb

o Calf Raise = 170 lb

o Step-up = 180 lb

o Pec Flys = 75 lb

o Seated Rows = 150 lb

o Lat Pulldown = 160 lb

o Barbell Curl = 110 lb

o Skull Crushers = 90 lb

Comments:

Proper execution of these exercises is very important in order to prevent injuries and to

see improvement. If the athlete feels as if the weight being used in an exercise is too easy than

he may increase upper body exercises by 5% and the lower body exercises by 10%.

Application of Volume Guidelines

Load IncreasesDescription of the athlete Body area exercise Estimated load increase

Larger, stronger, more

trained

Upper body 5-10+ pounds

(2-4+ kg)

Lower body 10-15+ pounds

(4-7+ kg)6

Volume Assignments

Training goal Goal

repetitions

Sets

Strength < 6 2-6

Power

Single-effort event 1-2 3-5

Multiple-effort event 3-5 3-5

Hypertrophy 6-12 3-6

Muscular endurance > 12 2-37

Core Exercises:

4 sets of 5 repetitions

Assistance Exercises:

3 sets of 6 repetitions

Lower Body (Monday & Thursday)

Back Squat 4x5

Deadlift 4x5

Lunges 4x5 for each leg

Leg Press 4x5

Hamstring Curl 3x6

Leg Extension 3x6

Calf Raise 3x6

Step-up 3x6

o Planks 3x120 seconds

o Oblique Twists 3x50

Upper Body (Tuesday & Friday)

Flat Bench Press 4x5

Pull Ups 3xehaustion

Seated Rows 3x6

Dips 3xehaustion

Lat Pulldown 3x6

Barbell Curls 3x6

Skull Crushers 3x6

Application of the Rest Period Guidelines

Rest Period Length Assignments

Training goal Rest period length

Strength 2-5 minutes

Power

Single-effort event 2-5 minutes

Multiple-effort event

Hypertrophy 30 seconds-1.5 minutes

Muscular endurance < 30 seconds8

Core Exercises

3 minutes

Assistance Exercises

2 minutes

Lower Body (Monday & Thursday)

Back Squat 3 min.

Deadlift 3 min.

Lunges 3 min.

Leg Press 3 min.

Hamstring Curl 2 min.

Leg Extension 2 min.

Calf Raise 2 min.

Step-up 3 min.*

o Planks 30 sec.

o Oblique Twists 30 sec.

Upper Body (Tuesday & Friday)

Flat Bench Press 3 min.

Pull Ups 3 min.*

Seated Rows 2 min.

Dips 3 min.*

Lat Pulldown 2 min.

Barbell Curls 2 min.

Skull Crushers 2 min.

Comments:

*These exercises are in the assistance category, but the dips and pull ups are done until

exhaustion and a longer rest period is designed for the athlete to recoup. The step-up uses a set

with both legs which requires more time for rest.

Application of All Program Design VariablesLower Body (Monday & Thursday)

Back Squat 4x5 @ 350 lb

Deadlift 4x5 @ 320 lb

Lunges 4x5 for each leg @ 190 lb

Leg Press 4x5 @ 300 lb

Hamstring Curl 3x6 @ 160 lb

Leg Extension 3x6 @ 195 lb

Calf Raise 3x6 @ 170 lb

Step-up 3x6 @ 1780 lb

o Planks 3x120 seconds

o Oblique Twists 3x50

Upper Body (Tuesday & Friday)

Flat Bench Press 4x5 @ 195 lb

Pull Ups 3xehaustion

Seated Rows 3x6 @ 150 lb

Dips 3xehaustion

Lat Pulldown 3x6 @ 160 lb

Barbell Curls 3x6 @ 110 lb

Skull Crushers 3x6 @ 90 lb

1Essentials of Strength Training and Conditioning p.382; Resistance Program Design Variables graph2 p.511; Table 19.13 p.384; Table 15.1 and 15.24 p.392-394; section, “Training Load and Repetitions”5 p.401; Table 15.96 p.405; Table 15.107 p.406; Table 15.118 p.408; Table 15.12