Practical programming for young strength coaches

Since my early days working with fellow strength coaches, technology has transformed the profession, both in our access to information and the analysis of athletic performance. Credible research that was once paper-bound, requiring leg work to chase down, is now just a few taps away. Gaining knowledge from trailblazers in the field meant making phone calls, traveling for site visits, and attending camps and conferences. 

Today, social media offers instant access to their wisdom. Real-time, digital video analysis of athletes’ movements, has replaced camcorder footage and the naked eye. 

This ease of access to knowledge has contributed to significant advances in our field. Like many strength coaches, I enjoy the wow factor of eye-popping feats of athleticism in a shared video. But in this flood of information, which often focuses on results over process, young coaches still need to take the time to build a sound foundation of program layout and design. 

Early in my coaching career, I was blessed to work with Terry Hoeppner, who often said, “Have a plan. Work the plan. Plan for the unexpected.” In other words, preparation is king. The purpose of this article is to help young coaches plan out their core framework, an organized programming vision that will help them filter information, and create more consistent programs, that will equip their athletes for a better chance of sustainable success. 

The Plan: Macro, Meso & Micro-Cycles (Vision, Communication, Action) 

I often talk with young strength coaches who scribble down some novel ideas that don’t capture a broader plan of attack. Then, once you get into the daily grind, the larger vision gets lost. I recently read an article written in The Daily Coach entitled, “The Biggest mistake with coaches is they wing it.” 

Below, I lay out a general plan that helps coaches avoid the temptation to wing it and organize information in such a way that preserves the larger vision for their program. While my perspective is that of a strength and conditioning coach who works with team staff, this model is applicable to other stakeholders, such as dual-position coaches at any level. 

Macrocycle – Overview of the Plan (giving form to the Vision)

• Meet with sport staff to establish goals for the athletic calendar year. Think broadly about where to place certain types of work, marking out big events. A theme or mantra can help keep primary goals front of mind.
• Map out the general thoughts for training blocks/phases that have their own goals (e.g. 8 -12 weeks summer block of hypertrophy and/or strength, with general running). 

Mesocycle – Closer look at Training blocks/Phases: (Summer, Winter, Pre- and Post-Season)

• Break down larger phases into manageable units (such as 4-6 weeks) that have their own goals (e.g. Amount of work volume, conditioning, recovery, mobility, stability, etc.)
• Plan for special equipment needed to accomplish these goals (e.g. Special bars or Tech etc.)
• Calculate how many training days per week, what time in the day-alongside length of training session. Also account for pre- vs. post-practice training, testing dates, etc.
• Maintain focus on the larger vision through theme weeks, motivational talks about persistence, nutritional needs, etc. 

Microcycle: Focused intention – (The Fun cycle, “Let’s go train”)

• Build the actual daily worksheets, with session goals, individualized training & weekly evaluation, proper order of exercises to manage fatigue, motivational talk to remind athletes of the vision, etc.
• Plan the use of spaces and equipment to limit bottlenecks and establish proper order of exercises 
• Account for setup and breakdown of the facility, nutrition product distribution, and other logistical factors
• Facilitate the session (Tempo, energy, etc.)
• Create consistent training habits through skill instruction, correction cues to watch for, etc.

The Training Sheet

In this field, there is such an interesting marriage of science and creativity. The human body can take multiple routes as it adapts and changes. This allows for a wide array of training strategies.  Your training sheet can have a variety of looks and will evolve as you set and achieve goals. 

I have a few styles of training sheets for different needs, but my primary practice is to make a 3-6-week plan (Meso) that guides weekly sheets for the athletes. A weekly sheet allows for more flexibility to make changes as circumstances arise, such as injuries, changes in practice plans, and faster or slower development than expected. 

I’m very tactile and find multiple benefits to folders and paper sheets. I want the athletes invested mentally, so I like to leave notes, personalized to each of them. Further, the lift sheet is a journal. I encourage athletes to jot down how certain exercises feel, and their thoughts about progressing. I then glean the information, and can further customize their workouts. 

Figure 1 provides an example of a single training session; the result of how larger goals filter down into the details such as lift progressions and the flow of the weight room. 

“If it’s important you’ll do it every day, If it’s not important don’t do it at all” Dan Gable 

Hard work is essential, but training sessions should have daily focused goals that give purpose and direction to that work. Goal-driven weekly training habits create consistency, which creates progress toward the larger vision. In short, if it’s on the program, then it has a purpose. Teach the way you want it done, don’t add fluff, and don’t compromise your standards. 

» ALSO SEE: What’s trending in athletic facilities?

The figure below illustrates how you don’t always have to produce a whole new plan for each athlete. You can stay grounded in goals but create subtle changes to planned exercises to account for growth (progression) or inefficiency (regression). 

In closing, I realize this isn’t a mind-blowing topic in training, and it only scratches the surface of these topics but I do hope it gets strength coaches thinking about how careful preparation can lead to your best training cycles yet.

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