Strength Programming To Fit YOUR Program: Part 1
(This chart illustrates one approach to structuring conditioning in your season plan. Modification necessary to align with individual/team needs.)
Planning a season involves multiple variables and can take years of practice and adjustments to feel like you've found a flow. Using already proven scientific principles allows us to be more efficient and recognize patterns more quickly. This can lead to improved long term growth of your program, specifically in athlete health, potential, and longevity. There is no one correct answer and each program must draw from their own experience and environment to match their program needs with the planning of each season.
This chart example puts us in the end of a strength and cardio phase while we narrow in on the skills that will be competed this coming season. In our strength phase, we are looking to increase the force that can be produced by the body. In order to do this, we keep repetitions low and weight/resistance high. It is not appropriate to start here as athletes must first demonstrate proper form and safety with lifts/movements. However, when your athletes have earned the chance to work dedicated strength, the activity should be very difficult and work into challenges that only allow 3-6 repetitions to be completed at a time.
If your athletes have never added weight or resistance, you can still use these ideas to get started. Break down a movement into the simplest form and begin adding challenges.
A stationary lunge is a great starting point. Set the athletes up with the knees at 90/90; the front foot flat and the back foot flexed. Begin with simply straightening and bending the knees performing a stationary lunge. Once the group has proper form, any number of variables can be added. This is a great place to begin using weights. Simply holding one or two weights in different positions will add difficulty.
The lunge can be progressed to any additional movement, uneven surfaces, changes in vision, increased weight and resistance, etc. For the strength phase, the goal is for the athlete to work up to 85-95% of 1RM (one rep max). One Repetition Max means the maximum weight an athlete can lift one time for that specific movement. We may not have the equipment, time, or expertise to find a 1RM, so I often teach Rate of Perceived Exertion as a self-reporting 1-10 scale. This takes some time for the athletes to understand their body and report accurately. The more information you provide about the purpose and goals of each exercise, the greater buy-in and accuracy you are likely to have. Allow for each athlete to self-select weight (within reason), aiming for perfect form and positive follow-up about soreness before progressing. It is common for muscles to get sore for up to 48 hours after exercise (DOMS). Assist athletes in recognizing soreness and adjust numbers/weight when necessary.
Start by selecting 3 exercises and perform them for 3 rounds. If you are just beginning to implement strength programming, this may be enough to elicit muscle soreness. You may choose to perform all areas of the body in one day or select exercises for one area of the body each day (i.e. lunges, squats, and side lunges; push ups, side planks, and dips). Work up to 3 different sets of 3 exercises. Be sure to move the body in all three planes of movement (forward/back, side, rotation). Especially when beginning, opt for less is more to ensure understanding at every step and proper alignment. Be sure athletes know what it should look and feel like. Mirrors and video feedback are huge assets when performing any movement to increase awareness.
