@keithjferrara: THE IDEAL TRAINING WEEK FOR AT...

THE IDEAL TRAINING WEEK FOR ATHLETES

This applies to athletes of any sport (football, basketball, volleyball, etc)

I will cover what sprinting, lifting & jumping looks like in a week for my athletes.

Let's dive in ⬇️

/Thread/

Philosophy

I want to train for a minimum of 3x/week

We can go as 5x/week if we spread it out properly

The ideal schedule is going to depend on the athlete & their responsibilities (work, camp, team practice etc).

Let's take a look at what 3, 4 & 5 day splits look like

3 Day Split

Total Body Lift Every Single Day

Day 1 - Acceleration

Day 2 - Max Velocity

Day 3 - Accel + Braking

4 Day Split

Total Body Lift Every Single Day

Day 1 - Acceleration

Day 2 - Aerobic Conditioning

Day 3 - Max Velocity

Day 4 - Braking + COD

5 Day Split

Total Body Lift Every Single Day

Day 1 - Acceleration

Day 2 - Metabolic Running

Day 3 - Max Velocity

Day 4 - Aerobic Conditioning

Day 5 - Acceleration + Braking

LIFTING

a) Olympic Lifts

1) Hang/Power Clean
2) Hang/Power Snatch

We use these to develop vertical force & power

Goal to improve relative strength

High motor unit recruitment

Will help develop early acceleration

Methods to train the Olympic lifts:

1) EMOM's (every minute on the minute)
- Work up from 70% based on feel
- Different positions (hip, below knee, floor)

2) Complexes
- Build work capacity
- Work in weak positions

3) RM's (rep max)
- Working up to heavy 1-3 reps for the day

b) Lower Body

1) Back Squat
2) Front Squat

We use these to develop vertical force & power

Our #1 tool to develop strength in the weight room

Methods to train the lower body:

1) Eccentrics
- Slow lowering

2) Isometrics
- Pause in advantageous & disadvantageous positions

3) Concentric
- Working up to heavy 1-3 reps based on the day

Will use bands, chains & weight releasers depending on the level of the athlete

3a) Upper Push

a) Push Jerk
b) Split Jerk
c) Bench

We use these to develop upper body force & power

Jerks are the upper body exercise you need to include in all of your programs

The gold standard of upper body exercises

Pushups are used to supplement pressing development

Methods to develop the upper body (bench):

1) Eccentric
2) Isometrics
3) Positional presses (1-3 board)

Jerks are much simpler

Loading heavy for 1-3 reps

3b) Upper Pull

1) Rows
2) Pull-Ups
3) Chin-Ups
4) Lat Pulldown

Lift heavy with high-quality reps

I am not a big fan of volume accumulation with high reps

Do fewer reps + more sets if trying to develop a stronger posterior chain

4) Needs area

1) Hamstring
- RDL's (HEAVY)
- Eccentric Clean/Snatch Pulls

2) Lower Back
- Weighted Back Extensions

3) Single Leg
- Split Squat
- Step Up

4) Calf
- Heavily seated calf raise

SPRINTS

a) Acceleration

1) Unresisted Sprints (<30m)
2) Resisted Sprints (10-50% VDEC)

Contrast sets the most bang for your buck

Heavy sprints for force development (50% VDEC)

Moderately resisted sprints for power development (30-50% VDEC)

Lightly resisted sprints for velocity development (<30% VDEC)

Unresisted the #1 tool for developing speed & developing the skill of sprinting

b) Max Velocity

1) Fly's
2) Build Up's

Reps between 30-60m

All athletes must train max velocity for:

1) Motor unit recruitment
2) Exposure to high speeds
3) High levels of force output each step
4) Reduce the incidence of injury at high speeds

c) Braking

Acceleration builds the qualities of force, power & velocity

Braking work ensures that the qualities we are developing, carry over to your sports skills

Practice change of direction & braking drills that mimic what you will see in competition

d) Conditioning

a) Tempo Runs
b) Lactate Runs
c) Aerobic Conditioning
d) Repeat Sprint Conditioning

Build capacity with aerobic conditioning

Use sport-specific movements to build specific capacity you will need in competition

I.E. Running routes for receivers at full speed with walk back as recovery.

JUMPS

a) Horizontal
- Broad Jump Variations

b) Vertical
- Weighted & Unweighted Vertical Jumps

c) Non-Linear
- Lateral & Rotational Jumps

We use these to develop force & power in all planes of motion

Key points when implementing this training week:

1) CONSISTENCY IS KING

2) HIGH QUALITY TRAINING > HIGH VOLUME TRAINING

3) SPRINTS ARE PRIORITY #1

4) JUMPS ARE PRIORITY #2

5) Lift to support #1 & #2

Boom. That's it!

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God Bless 🙏