The why behind program design Kylie Izzi Mc

The “why” behind program design Kylie Izzi Mc. Kinney MS, ATC/LAT, CSCS*D, ITAT

Part 1 Definitions and the 101’s

What is program design? ▪ Coordination of many variables in a systematic fashion that enables the body to adapt and performance levels to improve NSCA pg 440 ▪ Must have a basic understanding of the physiological response to various training stimuli ▪ Keep in mind the primary principles for the physiological response ▪ A theoretical and practical construct that allows for the systematic sequential and integrative programming o training intervention into mutually dependent period of time in order to induce specific physiological adaptations that underpin performance outcomes “ NSCA page 584

Periodization ▪ Central to effective program design ▪ Variation of – – – Volume Intensity Frequency Duration Exercise selection Individual needs ▪ Variation of training time frames ▪ Must understand the physiology

Things to consider for program design Program Design Variables Program Design for…. ▪ Needs analysis ▪ Resistance (anaerobic) ▪ Exercise selection ▪ Plyometric ▪ Training frequency ▪ Aerobic endurance ▪ Exercise order ▪ Speed and agility ▪ Training load and repetitions ▪ Volume ▪ Rest periods

Anatomy and physiology 101 ▪ Types of contraction – Eccentric – Isometric (plyometrics = amortization phase) – concentric ▪ Activation of muscles – Action potential – Neuromuscular junction – Efficient or inefficient ▪ Muscle Fiber Types – Fast twitch type 2 – Slow twitch type 1 ▪ Proprioception – Sensitive to pressure and tension

Biomechanics 101 ▪ Anatomical planes of the body relative to the joint – Frontal = Front and back – Transverse (horizontal) = top and bottom – Sagittal= right and left ▪ Defining strength and power – Strength= exert force – Acceleration = change in velocity – Power= work/time ▪ Joint motion – Ball and socket – Hinge

Biomechanics 101 -2 ▪ Muscle Fiber arrangement

Bioenergetics 101 ▪ Metabolic specificity – Understanding the transfer of energy in biological systems ▪ Catabolism – Breaking down ▪ Anabolisms – Building up ▪ Latic acid – Build up up H+ ions in the muscle ▪ Phosphagen system ▪ Glycolysis ▪ Oxidative system

Phosphagen System (anaerobic) ▪ Short term ▪ High intensity ▪ Stored in the muscles ▪ Active at the start of all exercises ▪ ATP (Adenosine Triphosphate) 3 oz available – Can not be completely depleted ▪ Creatine phosphate ▪ Due to limited supplies of stored chemicals the system can only support short duration exercise ▪ Resynthesize ATP 3 -5 min

Glycolysis (Anaerobic) ▪ Glycogen stored in muscles about 300 -400 g liver about 70 -100 g ▪ Rapid break down of carbohydrates ▪ Processed called glycolysis ▪ Rate of depletion related to intensity ▪ Chemical reactions within the cell can not keep up with the energy demands of the muscle creating one of 2 pathways – If Oxygen is not available the end product of glycolysis is Lactic Acid – If Oxygen is available the end product is pyruvate – acetyl Co. A ▪ Repletion of muscle glycogen during recovery is related to nutrition intake CHO per Kg/BW

Oxidative system (aerobic) ▪ If oxygen is present in sufficient quantities then the end product of glycolysis is lactic acid rather pyruvate converted to acetyle-Co. A, it goes to the mitochondria and enters the Krebs Cycle or Electron Transport Chain = aerobic work ▪ Slowly producing ATP over a long period of time ▪ Long duration ▪ Low intensity ▪ Primarily using carbohydrates and fat as a fuel source

What did we just talk about?

Putting the Energy systems to work

What exactly are we trying to do?

Part 2 Exercise selection and variety

Program design variables ▪ Needs Analysis ▪ Exercise Selection ▪ Training Frequency ▪ Exercise Order ▪ Training Load and repetitions ▪ Volume ▪ Rest periods

Needs Analysis ▪ Sport – Unique characteristics of the sport ▪ Assessment of athlete – Needs – Goals – identify specific needs (speed, coordination, strength, body awareness)

Training Age

Exercise Selection ▪ Core and Assistance – Core-large muscle groups, multi joint, direct application to sport – Assistance- smaller, single joint, less important to the sport ▪ Structural and Power – Structural = core ex that loads the spine – Power= structural exercise that is performed quickly ▪ Sport Specific – Positive transfer to that sport ▪ Muscle balance – Agonist – Antagonist

Training Frequency ▪ Training status/ age – Beginner 2 -3 – Advanced 4 -7 ▪ Sports season – Offseason 4 -6 x week – Preseason 2 -4 x week – In season 1 -3 x week ▪ Training load and exercise type – Near max or high volume require more time to recover

Exercise Order ▪ Multi- joint – single joint ▪ Large muscles- small muscles ▪ Upper and lower ▪ Push and pull ▪ Super-set – Two sequentially performed exercises muscles opposite each other ▪ Compound set – Two exercises that target the same muscle group ▪ jchksjhfsd

Sets and Repetitions ▪ Load= amount of weight assigned ▪ Mechanical distance = product of force and displacement (distance) ▪ General adaptation syndrome ▪ Rep and sets can affect intensity value for the workout ▪ Repetitions are the number of times the lift can be performed (1 RM) ▪ Using %RM for training load ▪ 2 for 2 rule ▪ Smaller 2. 5 -10 lbs increase ▪ Larger 5 -15 lbs increase

Volume ▪ Total amount lifted in one training session ▪ Volume –load – For 2 x 10 @ 50 pounds (23 kg) = 2 x 10 x 50= 1000 pounds ▪ Plyometrics = foot contacts ▪ Speed/sprint = distance moved ▪ Multiple vs single sets ▪ Hypertrophy – Higher training volumes ▪ Muscular Endurance – Lighter loads with increase repetitions (12+) how does this affect volume load?

Rest Periods ▪ Intensity ▪ Training Status ▪ Complexity of the task ▪ Other factors

Discussion