Picking up from yesterday…
Over the years, I have grown fond of referring to these issues as the ‘Likely Bunch’ and have created a training template intended to meet of the aforementioned needs as a matter of principle rather than what an assessment tells me.
Rather than programming for the day, week or month, my standard Training Template for a high school athlete looks as follows:
- Tissue Quality – 10 minutes
- ROM/Torso/Activation – 10 minutes
- Movement Preparatory – 10 minutes
- Movement – 10 minutes
- Strength/Power Technique – 10 minutes
- Strength Execution – 10 minutes
- Warm-Down/Active Flexibility – 10 minutes
The ’10-minute’ time frame represents a maximum (with 5 minutes being the minimum). A 7-Step Programming Template that takes anywhere from 45 – 70 minutes to complete.
I have 30 – 50 exercises listed in my personal database for each category and select on a given day, what each athlete will work on.
An example day may look like this:
- Foam Roll (Glutes, Hamstrings, Quads, ITB)
- Ankle Mobility, Hip Circuit, Side Planks, Supine Bridges
- Various Multi-Directional Movement Patterns (including skipping, hopping and deceleration)
- Lateral Deceleration into Transitions
- Front Squat Technique
- Hybrid Complex – Hang Clean, Front Squat, Push-Press, Overhead Lunge
- Static-Active Hamstrings/Quads
Within this template, I’m guaranteeing my young athletes get what they need from a developmental and preparatory standpoint each and every time they walk in my door.
Create a Training Template for yourself and see how much easier programming becomes.
See My WHOLE Template (videos, sample programs and pictures included) right now: