Behind the scenes programming: #StrengthCoachProblems
Putting together a training program can be a daunting task, even when you know what you’re doing. You can write the greatest program in the world, with every awesome exercise in the PERFECT ORDER ….but its almost a guarantee that you’ll be forced to deviate from it at some point. That goes for anyone, whether you’re programming for yourself, a client, or a whole gaggle.
There are tons of things to throw you off course: equipment (or lack of), weight room/gym hours, illness, crazy schedules…or, with teams: attendance (this is a big one with high school kids), coach’s requests, varying degrees of ability, small groups/big groups, etc. Since punching most of these things in the face is not an option, you have to be flexible. When I finally wrote the workouts for lacrosse last semester, I had to make a lot of adjustments to accommodate the restrictions. I wanted to share some of my experiences with this because too many times the emphasis is placed on “ideal” without a concept of “reality” – and part of being a coach/trainer/teacher is being able to adjust on the fly.
Fortunately, (or unfortunately, depending on how you look at it) since there is not a head strength coach at the high school, I was able to have full control over the days we worked out and the program I wanted the kids to follow. It was cool because I already knew a lot of their strengths and weaknesses, so I went in there with a few clear goals.
The most important ones for our team were:
- Injury prevention/Technique – This should be the same no matter WHO is running the show, but I’m mentioning it anyway. I have a group of high risk athletes, and a lot of them haven’t done proper strength training before. It was important to me to assess them, teach them, and then have them doing exercises that would hopefully prevent major non-contact injuries.
- Dynamic movements – I wanted them to learn some dynamic warm ups and get used to the idea of preparing for a workout WITHOUT static stretching (see earlier posts). Having them slowly get used to this idea would make for a smoother transition in the spring when the season starts. A-skips and walking lunges seem great *and easy* in theory, but if you’ve ever had inexperienced kids try to perform them…. its a hot mess. There’s a definite learning curve here.
- General conditioning – Both weight training days and field days had a component of conditioning built in. I either programmed some metabolics after they lifted, or finished the field days with some form of interval training. Lacrosse requires less endurance than soccer, but because of the number of speed changes and change of direction movements that occur, conditioning is a huge component.
- Variety of agility – I started every field session started with a few agility drills. It is really important to program the agilities before anything else since they are the most neurologically demanding component of the program. You don’t want them fatigued trying to cut sharply because A) the technique is atrocious [more than usual] and B) it just puts them at a higher risk for injury. I had them doing T drills, L drills, short cone suicides, box drills, etc. Simple but very effective and I was able to monitor technique. We incorporated backward shuffles, lateral movements and also complete change of direction into these as well.
Now, logistically, I had a small group of girls – probably about 5-8 each session consistently – which worked out in my favor given the size of the weightroom and the lack of equipment. The rest of the team plays soccer (a winter sport in sunny florida), so their conditioning and agility prep is already implied. We spent 2 days in the weight room and 2 days on the field at the beginning, then, because of various school functions and vacation days, we transitioned to 2 days outside and 1 day in the weightroom. Since I had to cut a day, I decided that the lacrosse specific movements/conditioning were more important at that point. They were still able to do a lot of the dynamic/corrective work outside, so the important “prehab” stuff was still incorporated.
On weight room days, I programmed 2 tri-sets of corrective dynamic exercises for their warm up: all of the girls had similar issues [lateral sway in the hips, weak upper back, tight hamstrings, knees caving in, etc] so they were all able to perform these together as a group. I had plank variations, split stance reaches, QL stretches, Y’s/T’s, single leg hip raises, etc.
Then it got crazy. The 2 squat racks in the weight room are those ridiculous Hammer Strength/Smith machine contraptions (which, if you don’t know what these are, they are basically the US Air of equipment…. aka: a failure).
Knowing this, and also by seeing the issues the team had, I programmed almost exclusively unilateral lifts (overhead bulgarian split squats, step ups, various lunges, etc) and then used the excess amount of benches we had to do incline push ups. The “squat” racks were used to do inverted rows and the pull up bars were used to do eccentric pull ups. It was all fine and good on paper, but when the girls were actually in there, it was like a traffic jam.
I had to change some of the pairings so no one would be standing around waiting for equipment. I decided to partner them and go by stations. I put 2-3 exercises per station using the same equipment (for example: bulgarians using the bench, push ups using the bench, then step ups using the bench). I was lucky because we weren’t doing anything super heavy, so exercise order, while important, wasn’t as crucial as it might be any other time. I knew going in that the workouts would be total-body focused, so there was no body part splits or other issues to deal with. They needed to learn how to use their bodies as a unit, not in isolation, so for our goals this approach made the most sense. It also gave me a lot of flexibility AND cut down on unnecessary “rest” time, which incorporated a bit of a conditioning. I just had to be cautious about which exercises were more time consuming than others (step ups since they are done one leg at a time clearly take longer than push ups) so it was just something else to consider when making the stations.
The final part came at the end with a more conditioning focused circuit. Typically I’d split the girls in half and have one group go through circuit A and the other through circuit B and then switch. These were quick, intense, and used minimal equipment. I had them do lateral jumps/skaters, snatch jacks, burpees, body weight squats, etc. Sometimes I’d throw in a med ball to make it interesting, but I tried to keep it simple and effective. This was a crowd pleaser since they were able to race each other through, which made it a “team” activity while keeping it intense. Game on.
As much of a self proclaimed meathead as I am, my favorite days were actually the field days. I had more space, and all I needed for equipment was a few cones. Agilities are one of my favorite things – you’re really only limited by your creativity. This was also so much easier to plan – I would just split the group in half and have two drills going simultaneously. I like to make them go through each one 3-4x: Why? I just noticed that after 4, they get tired/lazy/bored with it, but 2 times isn’t really enough. After the agility section, I’d have them go through the main conditioning portion. They ran field sections using the soccer field (sprint one, jog 3, sprint 2, jog 2, sprint 3, jog 1, sprint all 4) on some days, and various sprint distances on other days. Then they’d finish with some stretching.
All in all these sessions took about 35-45 minutes, and the weight room sessions about 50-60. If you’re efficient, you shouldn’t have to train for more than an hour. Anything longer than that and the kids get lazy/tired and their attention span is out the door. Even if its just a 30 minute session but its at a high tempo and you get your work done, it is ten times more effective than a 3 hour block of torture. I also didn’t do anything fancy – as much as I wanted to try to teach them really cool things, I needed to be practical. You have to take into account the learning curve and if its really worth spending a ton of time learning one complicated move. For my purposes, having them execute the basics at a high level was more important.
Obviously it is all a learning experience and some days went a lot smoother than others – but in the end, it was really successful. My advice: write down everything, including notes AFTER a workout. This is where I was able to make the best adjustments because I could see exactly where things needed to be changed and then could go in the next session with a better plan. Even if you’re just programming training sessions for yourself, take notes of the sticking points – not just your performance. Did you use too much equipment? Did the circuit flow the way you wanted it to? If the gym is crowded, do you have an alternative? It seems tedious, but trust me, it makes a huge difference.
Posted on February 1, 2012, in Fitness, Lacrosse, Strength & Conditioning, Training and tagged circuit training, coaching, lacrosse, Lateral movement, notes, programming, progress, Strength training, training, training logs, weight training. Bookmark the permalink. 2 Comments.