AN INTRODUCTION TO APPLIED HYBRID TRAINING METHODOLOGY UNDERSTANDING

AN INTRODUCTION TO APPLIED HYBRID TRAINING METHODOLOGY UNDERSTANDING AND PROGRAMMING CONCURRENT STRENGTH AND

Session 7 - Sample programming and programming for your athletes/ Q&A

DESIGNING A PROGRAM • • Base-lining and assessments Do not neglect to focus on strengths Consolidation of stressors Planning peaking phases

BASIC ASSESSMENTS • Lower + work capacity – movement breakdown and stances/patterns • Slow, steady state – establishing zone 2 • Upper – injuries and movement • Gait analysis

Consolidation of stressors Intensity Volume 1 2 3 4 5 6 7

Powerlifting + General Aerobic Conditioning Monday Upper: Bench Press Work up to 90% x 2 Drop to 75% x 6 x 2 Push Press 85% x 5 x 2 Barbell Rows 85% x 5 x 3 Pull Ups 3 x 10 Off Tuesday Lower + Intervals Wednesday Off Back Squats Work up to 90% x 2 Paused: 75% x 6 x 2 Lower Speed Bench 75% x 5 x 3 Close Grip (3 -03) 70% x 6 x 3 Back Squats 70% x 8 x 3 Split Squats 75% x 8 x 3 Barbell Curls 75% x 8 x 2 Hanging Leg Raises 3 x 15 Friday Upper Lateral Raises 80% x 6 x 3 Front Squats 85% x 8 x 3 Air Dyne. 30 on. 30 off Repeat 6 x Thursday Saturday Sunday Off Off RDLs 75% x 8 x 2 Walking Lunge 60% x 8 x 4 Hanging Leg Raises 3 x 12 Tempo Run Recovery Row Tempo Run LISS 30 minutes – Zone 3. 5 10 -20 minutes 30 minutes – Zone 3. 5 60 -90 minutes Zone 2

Jenn R - Powerlifting + General Aerobic Conditioning Monday Volume/faster bench: Flat bench: Pin presses, bar at chest level: Tate press: Cuban rotations: T-bar rows: 3 -1 -3 tempo Stationary bike or airdyne- 16 minutes easy and steady. Tuesday Wednesday Thursday Friday Saturday Sunday Squat-Short band doubles around knees, 2 second pause and hard drive out. Regular, no bands: Bench: Squats Rear delt flyes, Reverse band- suspended minis: Regular bench press: Deadlifts, narrower stance: Hit wider stance here: Reverse bands, in the monolift- let's use reverse minis, subtracting nearly full tension at the bottom: . Wide stance good mornings: Bulgarian split squats: 0. 5 second hold at the bottom. Hanging leg raises: Barbell hip thrusts: Paused/explosive. Down, brief pause Band pullaparts: Snatch grip barbell rows- to stomach, off pins @ knee level: Meadows rows: Easy 1 mile recovery paced jog. RDLs: KB swings Easy 1. 75 mile zone 2 jog with final FAST 0. 25 miles.

Tyler- Powerlifting + Triathlon Monday Tuesday LIFT Squat Pause squats, slight unload at bottom, full 2 second pause LIFT Bench press: Paused 1 inch off chest, 1 sec pause False grip, close grip Front squats Push press Barbell hip thrusts Barbell strict overhead press Toes to bar Run 6 x 800 m, zone 4 (try to record splits and let me know what they are!) 2: 00 -3: 00 rest Bentover Lateral raises SWIM Warm up Drills Moderate pace Cool down Wednesday Thursday BIKE VO 2 intervals. SWIM Warm up 8 rounds of: 1: 00 @ zone 4 @ 100 RPM 1: 00 @ zone 5 @ 120 RPM 2: 00 @ zone 2 Drills RUN Zone 4 tempo run Fast Pace Cool down LIFT Bench press: Speed bench press: 3 -0 -2 count bench Clean and split jerk Friday LIFT Deadlifts Dimmels Drop Snatch from Low Blocks Behind-The-Neck Jerk Saturday BIKE 12 -12 -12 ie: first 12 miles easy zone 2, second 12 miles hard zone 4, final 12 miles moderate zone 3 RUN Follow bike immediately with 5 k in zone 4 Sunday OFF

START TO FINISH • • • Event schedule Build the “ideal” athlete, then work towards it Body composition- current versus intended Capitalize on strengths Determine maximum recoverable volume