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000 AAATHSCAPowerlifting 2019
000 AAATHSCAPowerlifting 2019
@montesparkman
THANK YOU’S
INFLUENCES
FREAK FACTORY
WELCOME TO THE
STRESS, ADAPT, GROW
FIND WHAT WORKS
Like the scholar who must utilize many sources of information to achieve
a higher level of knowledge, the lifter must incorporate new and more
difficult exercises to raise their standards.
Many have the theory that to squat, bench, or deadlift more, you simply have to
do the three lifts. If it were that simple no one would need special exercises,
machines, or systems of training. But we know this is not true.
Because athletes have different body types, they may excel at one lift but
struggle with another.
ACCOMODATION
Zatsiorsky stated “If athletes employ the same exercise with the same
training load over a long period of time, performance improvement
decreases.”
ATHLETIC APPLICATION:
Variety is the key to developing a successful conjugate program.
Everything works……………for a limited amount of time. Beginners are
able to utilize a training program for longer periods of time compared to
individuals with a higher training age. The higher the athletes training
age, the quicker the athlete will adapt to training stimulus and thus, the
more variety in training the athlete will need to continue to have
positive adaptations. Example: Freshman should be training differently
than seniors. “Science and Practice”, Zatsiorsky
SPECIFICITY
ATHLETIC APPLICATION:
Training exercises should be as close as possible to the main sport
exercise in muscular coordination and physiological demand. The highest
transfer of training result occurs with the use of sport specific exercises. Training
programs should be both variable, to avoid accommodation, and stable, to
satisfy the demand for specificity.
Specificity of adaptation increases with the level of sport mastership.
The higher an athlete’s level of fitness, the more specific the adaptation. The
transfer of training gain is lower in good athletes; for beginners, almost all
exercises are useful. THIS IS OUR POPULATION!
“Science and Practice”, Zatsiorsky
INDIVIDUALIZATION
ATHLETIC APPLICATION;
Because athletes have different body types, they may excel at one lift
but struggle with another.
“Science and Practice”, Zatsiorsky
DYNAMIC
MAX EFFORT EFFORT
METHOD METHOD
CONJUGATE
SYSTEM
REPETITION
METHOD
CONJUGATE SYSTEM – Basic Template
‐ Consists of 4 workouts – 2 max effort days, 2 dynamic
effort days
‐ Three methods of developing strength:
MAX EFFORT METHOD (ME)
‐ Picking up heavy weights slowly
‐ Focuses on improving absolute strength
DYNAMIC EFFORT METHOD (DE)
‐ Focuses on improving speed and power
REPETITION EFFORT METHOD (RE)
‐ Picking up medium weights repeatedly
‐ Focuses on improving muscular hypertrophy and improving GPP (General Physical
Preparedness)
‐ Max effort and dynamic effort days 72 hours apart
‐ Example – ME Squat Monday and DE Squat – Friday
‐ Based around improving athletes weaknesses
‐ Uses special exercises, rotated throughout the year, to
address individual specific weakness
CONJUGATE SYSTEM cont…
‐ Movement variation is built into the system which combats athlete
anxiety and decreases the chance for athlete burnout which could
lead to injury down the road
‐ Example – anxiety because the athletes knows it squat day on
Wednesday, begins to dread Wednesdays, low motivation, low
performance
‐ For me personally it’s deadlift day
‐ Variation creates athlete buy in because they are constantly
surprised and challenged by the program, CREATE SUCCESS!
‐ Everyday is a chance for COMPETITION and break PR’s
‐ Allows me to “coach” and not be a drill sergeant
‐ Not handcuffed by percentages, based on where the athlete is
each day
“Conjugate U”, Nate Harvey
WHY THE CONJUGATE SYSTEM?
ATHLETIC APPLICATION
The Conjugate
System allow us
to continually
raise multiple
strength traits
throughout the
year without
detraining
supporting traits
that are
important for
sports.
“Conjugate U”, Nate Harvey
WHY THE CONJUGATE SYSTEM?
ATHLETIC APPLICATION
WHY THE CONJUGATE SYSTEM?
ATHLETIC APPLICATION
Placing too great of an emphasis on training one extreme of the force‐velocity curve will
only enhance that end of the spectrum, and may even negatively impact the other end.
If the training emphasis is only on maximal force development, the speed of muscle
contraction and in turn the velocity of movement may decrease.
The goal of training for sports should be to shift the force‐velocity curve to the right to
develop greater force at higher speeds, and programs that utilize a combination of
strength and power training have been repeatedly shown to improve athletic
performance more than strength or speed training alone.21, 22
“The System, Parker”
WHAT IS MAX EFFORT TRAINING
‐ Max effort is the attempt to lift a maximal load against a maximal resistance.
‐ Training with any load above 85 percent of 1RM is considered a max‐effort
lift, as maximum pertains to load and not speed.
‐ A max‐effort lift generally does not entail as high a velocity or tempo
component because the load will not allow it.
‐ This method will help develop significant strength and power; yet, because
of the high intensity, there is a tremendous demand on the central nervous
system.
‐ Dipping into the well too often with max‐effort work will erode performance
if the amount of recovery needed is not met.
‐ For sports performance, it is best utilized judiciously and with athletes who
already possess a high level of technical proficiency and physical ability.
BENEFITS OF MAX EFFORT TRAINING
ATHLETIC APPLICATION
‐ Ability to enhance and recruit fast twitch
muscle fibers
‐ Muscle synchronization within the movement
‐ Enhanced concentration and
motivation(athletes are EXCITED to come in and
break PRs)
‐ Teaches the ability to strain and think at the
same time
‐ Increase ability to strain longer
‐ Teaches “tightness”
‐ Training diversity, keeps athletes fresh, not
stale
‐ Improved CONFIDENCE ‐ It trains an athlete
mentally, psychologically, and physically.
Athletes become used to breaking PRs each
week.
“Adapted from Simmons, Bompa, and Tate”
CONCERNS WITH MAX EFFORT
TRAINING
‐ Limitations – athletes must have a high level of technical
competency for the movement being utilized
‐ Some will argue a higher incidence of rate of injury
‐ Minimal hypertrophic gains achieved during this type of
training, great for strength development, not muscular
development
‐ Not recommended for beginner lifters, due to certain
amount of perquisite strength and technical requirements
‐ Athletes can easily burn out using this method staleness
syndrome, mainly due to lack of variety of exercises
“Adapted from Supertraining, Siff”
BENEFITS OF MAX EFFORT TRAINING
SUPPLENESS SPEED
SKILL
MAX STRENGTH STAMINA
POWER
ATHLETIC APPLICATION:
But if the coach takes a 225‐pound
squatter and brings him up to 500, both
athlete and coach will be pleasantly
surprised.
“Maximal Effort for Dynamic Results, Jim Wendler”
SAMPLE LOWER ME MOVEMENTS
LOW BOX SQUAT
HIGH BOX SQUAT
CLOSE STANCE SQUAT
WIDE STANCE SQUAT
FRONT SQUAT
PAUSE FRONT SQUAT
PAUSE BACK SQUAT
GOOD MORNING
WIDE STANCE GOOD MORNING
GOOD MORNINGS OFF PINS
CHAIN SUSPENDED GOODMORNINGS
SQUATS OFF PINS
CHAIN SUSPENDED SQUATS
SQUATS WITH CHAINS
SQUATS WITH BANDS
DEADLIFTS
SUMO DEADLIFTS
RACK PULLS
DEFICIT DEADLIFTS
DEADLIFTS WITH CHAINS
DEADLIFTS WITH BANDS
BOX SQUATTING
BOX SQUATTING BENEFITS:
‐ ABLE TO RECOVER QUICKER, NOT AS SORE THE NEXT DAY WHEN
USING THE BOX
‐ CONSISTENT DEPTH EVERY REP, SET IT AND FORGET IT (SQUAT TO
BOX)
‐ REDUCE PRESSURE IN PATELLA
‐ BUILDS THE POSTERIOR CHAIN: HIPS, HAMSTRINGS, GLUTES, LOW
BACK
‐ TREMENDOUS TEACHING TOOL
ATHLETIC APPLICATION:
‐ BREAKS THE ECCENTRIC/CONCENTRIC CHAIN – STATIC OVERCOME
BY DYNAMIC
‐ TRAINS THE STRETCH REFLEX, UP TO 8 SECONDS – LINEMEN IN
STANCES, OUTSIDE HITTER WAITING TO HIT BALL, BATTER
WAITING TO SWING
“Box‐squatting Benefits”, Louie Simmons”
TYPES OF BOX SQUATTING
‐ SQUAT TO A BOX
‐ SIMMONS STYLE BOX SQUAT: SHINS PAST PARRALLEL
‐ CLOUD SQUAT, JOE KENN
“Box‐squatting Benefits”, Louie Simmons”
SAMPLE MAX EFFORT PROGRESSIONS
SQUAT
FRONT SQUAT LOW BOX
HIGH BOX SQUAT GOODMORNING
SQUAT
BENCH
2 BOARD CLOSE GRIP
REV. BAND BENCH FLOOR PRESS
BENCH
DEADLIFT
GOODMORNING RACK/BLOCK
DEFICIT DEADLIFT REVERSE BAND
PULL
SAMPLE UPPER ME MOVEMENTS
BENCH PRESS
CLOSE GRIP BENCH PRESS
WIDE GRIP BENCH PRESS
INCLINE BENCH PRESS
CLOSE GRIP INCLINE BENCH PRESS
BENCH WITH BOARDS
BENCH WITH CHAINS
BENCH WITH BANDS
BENCH OFF PINS
FLOOR PRESS
REVERSE BAND PRESS
OVERHEAD PRESS
SPECIALTY BARS
DB BENCH
OVERHEAD PRESS OFF PINS
PAUSE BENCH
VARIOUS REP RANGES – 1, 3, 5,
SPECIALITY BARS
VARIATION INJURY PREVENTION
ADDRESS SPECIFIC WEAK POINTS
BOARD PRESS
BOARD PRESSING
Soft touch – Bring the bar down with control. When you touch, you
should barely hear it, and then press off. Teaching the bench press
and working on technique and control.
Hard touch – Slam down the bar and drop it onto the board. Bench
shirt training or for people who lower the bar too slowly. It builds
confidence because they don’t feel like they’re going to break their
chest in half.
Bounce/Heave – Similar to a hard touch, but with no pause. It’s just
a touch and go. If you’re working with someone who wants to break
an all‐time record, this helps them get more reps in before they
fatigue.
Sink – Bring the bar down, let it sink in, and then press back up. This
teaches benchers to relax at the bottom so they can touch better in
a shirt.
Pause – Stay tight, slow and controlled. Pause at the bottom, then
press back up. This teaches tightness at the bottom, the exact
opposite of sinking.
“ELITEFTS Bench Manual”, Dave Tate”
MAX EFFORT PARAMETERS
‐ 7‐10 SETS
‐ 3 SETS AT OR OVER 90%
‐ GOAL IS TO HIT A NEW PR
‐ NEVER PR a PR!!!, CHECK YOUR EGO
‐ ROTATE EXERCISES OFTEN
‐ NO MORE THAN 2 – 3 WEEKS FOR
BEGINNERS
‐ EVERY WEEK FOR MORE
EXEPERIENCED ATHLETES
INTRODUCING MAX EFFORT WORK
Obviously, a beginner can’t start his training with max effort
work. But to prepare for the max effort method, one must
prepare using the repeated effort method as well as increasing
physical fitness. It should be noted that the repeated effort
method does not have to be to failure as this can lead to poor
form and often injury. In fact, in preparing their young lifters
for the rigors of training, the Soviet Union would have them
perform the classical lifts and their variations with sets of 3‐4
reps with a weight that can be confidently lifted 5‐6 times.
This would allow good form, attention to detail as well as not
eliciting an incredible amount of muscle soreness, which can
impede future workouts and motivation.
EXAMPLE: 5 X 5
“Maximal Effort for Dynamic Results, Jim Wendler”
SAMPLE ME LOWER / UPPER DAY
ME LOW BOX SQUAT ‐ 3 X 5, 3 X 3, 3 X 1
‐ 3 SEC PAUSE SQUAT – 4 X 4, SUIT
BOTTOMS
‐ STRAIGHT BAR GM – 3 X 6
‐ GHR/RDL – 3 X 8‐10
‐ BANDED LEG CURLS 2 X 50
‐ CHOICE ABS 2 X 50
ME 2 BOARD BENCH ‐ 3 X 5, 3 X 3, 3 X 1
‐ PAUSE BENCH OFF CHEST – 5 X 3
‐ ROLLING DB EXT / BB EXT. – 6 X 10
‐ DB ROW – 3 X 20
‐ FACE PULLS – 2 X 50
‐ BANDED TRICEPS P. DOWNS X 2 X
50
DYNAMIC EFFORT PARAMETERS
‐ PERFORMED 72 HOURS AFTER ME DAY
‐ AS FEW AS 6 SETS AND AS MANY AS 16‐20
SETS, REST PERIODS FROM :30 – 1:00
‐ PERCENTAGES RANGE FROM 40 – 60%
‐ MUST MOVE THE BAR FAST!!
‐ WHEN IN DOUBT LOWER THE WEIGHT
‐ SQUAT – 2 REPS, BENCH – 3 REPS, DEADLIFT
– 1 REP
BENEFITS OF DYNAMIC EFFORT
TRAINING
ATHLETIC APPLICATION
‐ This method is utilized primary for
improving muscular imbalances
and improving overall muscular
hypertrophy.
‐ Ability to enhance and recruit fast
twitch muscle fibers
‐ IMPROVE RATE OF FORCE
DEVELOPMENT
‐ Enhance technical proficiency
through using lighter weights
‐ Replaces second ME day, allows
for more efficient recovery from
training
DYNAMIC TRAINING WITH BEGINNERS
‐ More sets allows for more practice, this leads to a larger transference
to the platform.
Example: 12 x 2 versus 5 x 5 (7 more chances to practice, get it right)
‐ Gives the athlete a chance to succeed using sub‐maximal weights
‐ Makes the weight room less scary. The DE method paired with the
right accessory work will allow you to build strength while you earn
the athletes’ and coaches’ trust and transition to heavy training.
Example: Bringing up the glutes, lower back, hamstrings paired with
squatting
ATHLETIC APPLICATION
‐ It teaches athletes to move the bar with explosive intent. Beginning
athletes don’t always understand how to push aggressively into the
bar(create force). You may have to teach them.
‐ Up to the coach to manipulate load to achieve desired effect
“Dynamic Effort Method with Beginners, Nate Harvey”
DYNAMIC EFFORT METHOD
‐ SPRINTS
‐ JUMPS
‐ THROWS
‐ PICTURES, EXAMPLES, VIDEOS, ETC
“Dynamic Effort Method with Beginners, Nate Harvey”
DYNAMIC EFFORT TRAINING
BAND SET UP
SAMPLE DE LOWER / UPPER DAY
DE BOX SQUAT – 10 X 2 ‐ :45 SEC REST 60‐70%
DEADLIFT – 10 X 1 ‐ :45 SEC REST 60‐70%
‐ WALKING LUNGE – 3 X 8‐10
‐ BANDED LEG CURLS 2 X 50
‐ CHOICE ABS ‐ 2 X 50
‐ SUITCASE DL HOLD ‐
ME 2 BOARD BENCH ‐ 3 X 5, 3 X 3, 3 X 1
‐ PAUSE BENCH OFF CHEST – 5 X 3
‐ ROLLING DB EXT / BB EXT. – 6 X 10
‐ DB ROW – 3 X 20
‐ FACE PULLS – 2 X 50
‐ BANDED TRICEPS P. DOWNS X 2 X
50
DYNAMIC EFFORT TRAINING – LOWER
DYNAMIC EFFORT TRAINING – UPPER
DYNAMIC EFFORT TRAINING
CHAIN SET UP
WHERE IS THE VOLUME???
REPETITION EFFORT PARAMETERS
‐ PERFORMED AFTER ME OR DE WORK
‐ USED TO ADDRESS WEAKNESSES, BRING
UP GPP
‐ 3‐5 SETS, 10‐30 REPS
‐ SINGLE JOINT EXERCISES TYPICALLY, BUT
NOT ALWAYS
‐ JUST BEFORE FAILURE
‐ SHORT REST PERIODS
BENEFITS OF REPETITION METHOD
TRAINING
MEET DAY
- OPENERS – LEAVE NO DOUBT, GIVES THE LIFTER
CONFIDENCE FOR THE REST OF THE MEET,
DEMONSTRATES MASTERY OF THE LIFT TO THE
JUDGES, NOTHING WORSE THAN MISSING
OPENER, WEIGHT SHOULD BE DOABLE NO
MATTER WHAT, ANY DAY OF THE WEEK
- NUTRITION – EAT WHAT NORMALLY WOULD EAT,
DON’T TRY NEW FOODS, RESTARAUNTS, ETC
THE DAY/NIGHT BEFORE THE MEET
- PR ON THE SECOND ATTEMPT IF POSSIBLE,
THIRD ATTEMPT IS EXTRA
- DON’T COME IN LAST, ALWAYS PR
- TAKE YOUR TIME ON THE WARM UPS
- WARM UP PROTOCOL – REPLICATE WEIGHT
JUMPS MADE DURING TRAINING SESSIONS
THANK YOU!!!