Prioritizing Strength Training Scripts

By Ken Mannie, Head Strength/Conditioning Coach, Michigan State University, East Lansing. Ml

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erhaps the basic responsibilily of the strength coach is to sift through his sources of strength-training information and develop a day-tcj-day program of" the exercises that best fit his athletes. The proliferation of professional organizations, the continual influx of new equipment designs, and the superfluotis debates on methods and modes complicate the decision-making process and force tis to assimilate the information and convert it into a well-organized and administered practice plan. We have compiled a priority list for our daily, weekly, monthly, and yearly scripts and would like to share some

of the finer points that can be used as a template. IDENTIFYING PROGRAM GOALS Many coaches will admit that their strength-training goals are simple: Make the kids as big, fast, and .strong as their potential permits. As long as the athletes are making progressive gains in weight loads, as indicated by the intermittent testing procedures and/or periodically assigned weight increments, the program goals are being met. For a multitude of reasons, we have to go a little deeper to (1) dissect the process, (2) expose some of the pitfalls facing the athletes, and (.S)

offer some hard-earned perspectives. Some of your athletes, much to everyone's dismay, will not be genetically predisposed to making the size and strength gains at the same rate or to the same lfvel as their peers. These physical deficiencies will tend to manifest tfiemselves during testing procedures and weigh-ins. Even with these inherited roadblocks, myriad physical benefits are taking place (via strength training) that are not as easily discernible through any type of max testing, the scale, or even the naked eye. Following is a short list of the physical benefits of an organized, properly administered strength-train-

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P O V I f E R L I N C Training Days: Prioritizing Strength Training Scripts

ing program: The entire musculo-lendon complex is strengthened, thus serving as an injury deterrent and providing a foundation that will assist the healing process in the event an injury takes place. Strength training programs that emphasize exercises with biomechanically sound, safe, and functional ranges of motion will improveflexibilityas well as strength. The marriage of strength and flexibility in conjunction with quality skill practice is vital to the power output. Throu^ improved body composition (i.e., lean weight/fat ratio), muscular endurance can he elevated, producing a more functional athlete over the long haul. Since body fat may be lost concurrendy with muscle gain, the result might be masked in the weigh-in. Strength training kick-starts the body's metabolism, producing a much more efficient, calorie-burning machine. This has significant implications in overall body composition, as the therm oregulatory system becomes fine-tuned even when the body is at rest. There is some evidence of improved blood lipid/cholesterol profiles, which can help check a major risk factor for cardiovascular disease. It is important for yotir athletes and their parents to become aware of these advantages for encouragement and motivatiotial purposes. These points can also put more muscle into your discussions with the school administration when the time comes for facility and equipment upgrades.

questions that must be answered, along with some thoughts on dealing with the rough edges. What type of equipment do you have at your disposal (i.e., free weights, machines, racks, benches, and other auxiliary items such as medicine balls, sandbags, etc.)? What are your top choices for both lower and upper body exercises? Once youVe made those selections, a decision must be made on their placement within the workout. Su^estion: Place what you feel are the most important movements at the front end of the script so that fatigue will become less of a determining factor as the workout weajB on.
Recommendations: Choose exercises

over to someone on your staff? Also, are you prepared to teach and supervise the other exercises and tht- pni[>er use of the equipment that you've earmarked as essential fur llu- i)rogram? As the coach in charge of daily operations, you must tindtMstanci ihat a standard checklist ol priorities govertis all training philosophies, even though they may be occasionally tweaked to fill targeted needs. Regardless of your chosen path, you havf to formulate a cleai', decisive plan, put it itito action, atid constantly monitor it. " Have you made determinations on frequency, duration, and intensity of the workouts acro.ss the board for both off-season and in-eason periods? This is a vitally important con.sideration, due to the fact that there are heightened stresses on your athletes at certain times of the year tliat will require alterations in the training protocol. Whether these alterations affect sets per exercise, total sets in the workout, the overall intensity or effort expended with each set, total training days per week, or variables of all of the above, the fact remains that periodic changes are inevitable. For example, you will probably be facing some overtraining issues if the in-season strength-training volumtmirrors the off-season. For Lhis reason alone, it is specious to believe that you can plug into one format of sets, reps, frequency, and workout duration for the entire calencfar year. Have you decided to go with total body workouts on alternate days, or do you prefer some type of upper/lower split approach, which will encompass some back-to-back training days? Usually, this determination is based upon the other training activities (e.g., rnnning. agility, speed training, etc.) being t-inphasized at a specific

EXERCISE SELECTION AND PLACEMENT

Your next step is lo decide what exercises you want to impletnent. Following is a list of troubleshooting

Ihat you are comloi lable teaching and monitoring. Focus on multi-joint movements for both upper and lower hofly segmenLs, but allow fur the flexibility of incorporating single-joint movements to address weak links and special needs situations. While there are certainly exercises, primarily multi^joint, that yield greater returns on our investment, no one or two movements will provide all of the strength and power benefits we are seeking. As much musculature as any single or limited list of exercises might engage, there will always be adjacent and important areas that either are not receiving adequate stimulation or are not being worked through their entire range of anatomical function. Keep an open mind about the exercises and equipment and you will find a wealth of possibilities that will prove their worth over time. How do you plan to teach the execution of the chosen exercises? For example, if you've chosen to institute primarily Olympic-style lifts or Powerlifts, do you feel comfortable with your expertise level in those areas? Or, uill you prefer to turn the reins

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Training Days: Prioritizing Strength Training Scripts

time of the year. There is really no right or wrong appioach (in my opinion) bin I'd suggest that you temper the slifngth-lraining volume and frequency during heavy running and/or practice periods. We normally cut the total volume per workout to around 75-H0% of the status quo, and if duce the weekly frequency by at least one training day whenever the calendar calls for heightened conditioning, skill work, or full-scale practices. DOCUMENTATION Tracking workout results is a critical aspect of the uaining regimen. It's difficult to check progress and move forward when you are not quite sure where you have been. The athletes can chart their workouts manually ou card stock handouts, or you may choose to incorporate a software program that automatically adjusts sets, weights, and reps according to your pre-set training system. Either way, a minimum of the following information should be clearly indicated on each training chart: 1. Athlete^s name. 2. Workout date. 3. Exercise name and mode (e.g., barbell, dumbbell, kettlebell, sandbag, machine name, etc.). 4. Current weight for each assigned set. 5. Rep iissignment and reps completed for each set. 6. If a machine is used, the seat and/or shoulder pad (on certain leg press units) adjustment is important to note, as inconsistent settings disrupt the built-in leverage and range of motion mechanisms, thus detracting from set-toset reliability. 7. A "coach's comments" box for suggestions, remarks, teaching cues, etc. FINAL REP The coaching staff must continually examine, evaluate, update, and troubleshoot both tlie ofi-season and in-season training scripts in order to determine whetlier the goals and objectives of the program arc being met. I've always recommended that coaches should put the same type of empha.sis and focus into the organization and administration of their training programs as they devote to practice and game preparation. After all, mo.st of the year is spent in the trench known as the weight room. They are just ordinary days, but they prepare your team for the special days of the season!

The continued activity will also assist the athlete in maintaining a positive frame of mind throtigh till' sense of accomplisliinent garnered from good, hard strength training workouts. Here are the three most prominent injury situations yoti must be ready to face: Several "no-hands" workouts should be available for atliletes with injured fingers, hands, or wrists. These might include the use of stretch bands, machines, medicine balls, dimibbells, and a variety of manual resistance exercises. The injured side migbt be able to handle lighter implements for higher reps, while tbe uninjured side can work at full capacity. Sprained ankles are common and it is important to continue strength training for tbe knee and bip on the injured side. Manual resistance, machines, and stretch bands are very useful in thi.s situation. Tbe opposite side sbould be worked at full capacity witb tlie be.st available modes. Unilateral scripts for those with a totally incapacitated arm or leg should also be on band. Again, the opposite limb should continue to be worked (witb permission from tbe medical and sports medicine staffs) in order to advance strength gains on that side. Tbere are many machines available that serve tbis purpose well. As we bave mentioned before, there will also be some indirect "crosstransier" strength gains to the injured iiinh when the uninjured side is aggressively ti aiiied. - Ken Mannie (mannie@atb. msu.edu)

TIP FROM THE TRENCHES

Account for special needs situations with alternative work scripts.

It is near impossible to go through an entire year of training without facing any of several different specialneeds situations. Usually, these are injury circumstances that either restrict the range of motion or completely conuaindicate any type of movement at or around the injury site. To address these inevitable situations, It is wise to keep several alternative workout scripts on hand that will keep the injured athlete as physically strong as ihe injtii-y allows.

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