|How to Make a Programming File||Considerations for ExRx|
|1- Create a Profile for a client by duplicating this sheet (Click "File", then "make a duplicate"). Rename it the client's name.|
2- Go to "Splits" tab in this file
3 - Select exercises from the dropdown menu. The "Exercises" tab has variations of each; type that in the slot if you choose to use it.
4- Select the sets and reps according to the "Microcycles" tab
5- Plan the number of weeks you want each athlete to be on a microcycle
6 - Create a new "splits" tab for each microcycle; determine when appropriate to swithc microcycle based on all of athlete's information and unique considerations
|When developling a program, there are certain components you should think about in order to choose the proper microcycles and exercises. Below is a list of examples and questions to ask yourself during the build.|
- What energy system does the athlete use?
Consider the intensities and pace of the workouts. Whether weights or conditioning, think about RPE, work-rest ratios, and HR. Consider their workouts and practices outside of your control as well. Communicate with coaches so you don't over do it.
- What position do they play
Just as every sport is diffferent, every position is different as well. In some cases programming for groups of positions is possible, other times not.
- What is there upcoming schedule like?
We want athletes to peak at their start of season, a big tryout, or a big game. If it just so happens an athlete has multiple tryouts or games before their peaking microcycle, make the entire week's workout light. Also, we are working with college and high school athletes primarily, so figure out when their finals, SATs, and big non-sport events are. These can cause stress and we would want to program an easy week up to these events.
- Program for Optimal
Active rest and unloading are very important to make sure athletes perform to their full potential both physically and mentally. If you have the athlete just grind it out every day for months, they will get tired and burnout. Keep in mind that they also go to practices several times a week and have jobs/school. Avoid burnout by having an occasional light week even if the upcoming schedule has no stressful or big sporting events.
- Consider postions
Some programs will give slightly different programs for different groups of positions. For example "skills" players may have different accessory work than "big" players in football. Additionally, some positions may avoid certain exercises. For example, baseball players and quarterbacks may avoid excessive overhead lifting.
|Organizing a Team Workout|
|- PLANNING IS A MUST|
- Group athletes according to strength and positions. We want to minimize the time it takes to swap out weights
- Make your stations before hand, super setting is a must. Print-outs of what to do at stations will help athletes manage themselves. We want to save time, so athletes have to know what's next, and the flow and path to next station needs to be clear and close in proximity. New group comes in every 60-90 minutes.
- Calculate how long it should take, and add a few extra seconds to that. Be ready to tell athletes to change stations to keep things moving.
- When creating super sets, be sure they take just as long as each other or bunch other exercises together that allow for proper timing of finishes.
- When correcting one athlete, say it very loud so other athletes can hear the correction. You can be next to the athlete of choice, as conistently calling out an athlete's form by name can be detrimental.
- You control water breaks. Make sure they get plenty, but if each athletes gets water at different times, it throws off timing.