4 Keys to a Complete Program
As an athlete and coach program design is a held in high regard.
A well built program can meet an athlete where they're at and pull out their hidden potential, highlighting the strengths while strengthening the weaknesses. But unfortunately there's no book that prescribes the perfect perfect program for every athlete. So how do we know what will work?
Follow these 4 keys and find out:
"Macro-to-Micro". Always start your design from the goal or event and work backwards to the start date. From there we look at the primary physical attribute needed to be achieved and break it down. For example an olympic weightlifter competing needs to achieve peak power. Power = Speed x Strength so in order to accomplish our goal one or both of these attributes must be improved.
We begin by taking video analyzing the athletes strengths and weaknesses. Once we identify the needs we can create a program that strengthens those weaknesses and maximize efficiency. With our example of the olympic lifter let's say he has a strength athlete background. He has a 500lb squat and 600lb deadlift but can't seem to clean and jerk over 275lb, assuming the technique is correct we can narrow down the program focus to activation and speed to maximize his strength creating power.
Read. Read. Read. Read. No matter how experienced of a coach or athlete you are research is key, whether that be back in old programs or new information all together. Be meticulous about the information taken in because it is the final piece to the puzzle, which is why exercise selection was the first article. (Go check it out!) Coaches such as Everett & Ursula over Catalyst Athletics are amazing resources as well Christian of Woodford Sport Science. I would urge anyone looking to expand their training and coaching knowledge to give them a follow!
Now finally the moment we've all been waiting for!
Continue to keep "Macro-to-Micro" in mind because it applies here as well, starting with the primary attribute and what it is made up of, then dissect it into the parts needed to be improved.At the end of the day our strong olympic lifter must clean, jerk and snatch, so everything must feed into improving power in those particular movements.
Whether that means speed in the 2nd & 3rd pull or weak lats it all comes into play here. This tends to be the most natural part, as our goal setting and analysis works been done, brining it all together so relax and trust your work!