How to Build a Training Program for Any Sport

Summary

In this video, the speaker outlines a simple, four-step process for creating effective training programs for athletes at any level. The steps include starting with a template, selecting the right training split, implementing performance testing to track progress, and choosing the appropriate exercises based on the athlete’s goals. The guide focuses on structure, ensuring a balanced approach to warm-ups, plyometrics, resistance training, conditioning, and cool-downs. It’s designed for coaches and personal trainers looking to create tailored, results-driven programs, offering clear, actionable advice for athletes across various sports.

Takeaways

• 😀 Start with a template to make the process of creating a training program easier and more efficient, focusing on exercises, sets, and reps instead of formatting.
• 😀 The training session should be broken down into five parts: warm-up, plyometrics, resistance training, conditioning, and cool-down.
• 😀 A warm-up should include 5-10 minutes of general activity followed by specific mobility drills to prepare for the workout.
• 😀 Plyometrics are best performed when fresh, focusing on explosive movements for maximal output.
• 😀 Resistance training should focus on big lifts like squats and power cleans, followed by accessory exercises to support overall performance.
• 😀 Conditioning work should include aerobic or anaerobic exercises such as sprints or sled pushes, typically performed towards the end of a workout.
• 😀 The cool-down phase should include static stretching to promote recovery and flexibility.
• 😀 For 2 training sessions per week, always use a full-body workout split to avoid overtraining one muscle group.
• 😀 Undulating periodization (mixing power, strength, and hypertrophy sessions) works well for athletes training multiple qualities like speed and strength.
• 😀 Choose a training split based on your athlete’s goals; options include full-body workouts, upper-lower splits, or a combination of strength and conditioning days.
• 😀 Performance testing is essential to track progress; tests should be tailored to the athlete’s sport, such as vertical jumps for explosive athletes or 5K runs for endurance athletes.

Q & A

Why is it important for athletes to follow a training program?

Elite athletes, from footballers to Olympic athletes, follow structured training programs to achieve peak performance. These programs provide consistency, focus, and systematic progress, which are essential for achieving specific athletic goals.

What is the first step in designing a training program?

The first step is always to start with a template. Using a pre-made template helps organize the program and allows you to focus on choosing exercises, sets, and reps without being overwhelmed by formatting.

How should a typical training session be structured?

A typical session should include five parts: 1) Warm-up (5 minutes of general activity, followed by 5-10 minutes of specific mobility drills), 2) Plyometrics, 3) Resistance training (main lifts followed by accessory work), 4) Conditioning, and 5) Cool down or recovery.

What is undulating periodization, and why is it beneficial for athletes?

Undulating periodization involves varying the focus of each training session (power, strength, hypertrophy) throughout the week. This method helps athletes build multiple qualities simultaneously, such as strength and speed, and is effective for both general athletic development and sport-specific needs.

Why are common training splits like the 'bro split' not ideal for athletes?

The 'bro split' is typically focused on aesthetics, with separate sessions for specific body parts like chest and arms. This approach is not suitable for athletes, as it doesn't address the full range of physical qualities needed for peak athletic performance, such as explosiveness, speed, and endurance.

What should an athlete's training split look like if they train only twice per week?

If an athlete trains twice a week, the best approach is full-body training. This ensures that the athlete can train both upper and lower body each session, avoiding the issues of overtraining a single body part.

What types of performance tests can athletes use to measure progress?

Athletes can use a variety of tests based on their sport. For explosive athletes, tests like the vertical jump, 40-yard sprint, and broad jump are common. Endurance athletes may use 5K time trials, submaximal heart rate tests, or lactate threshold testing.

How do you select exercises for a training program based on an athlete’s goals?

Exercise selection should be based on the athlete’s specific goals and the tests they are undergoing. For example, if a basketball player is focusing on explosive power, exercises like plyometrics and heavy lifts such as the trap bar deadlift would be included to support those goals.

Can training frequency vary between athletes, and how should it be adjusted?

Yes, training frequency can vary based on the athlete's sport, goals, and recovery ability. Athletes training 2-3 times per week can benefit from full-body workouts, while those training more frequently can split their sessions to focus on different qualities like power, strength, and hypertrophy.

What is the importance of cool-down and recovery in a training session?

Cool-down and recovery are essential to help the body transition out of intense activity, reduce muscle stiffness, and promote flexibility. It may include static stretching or other recovery techniques to support muscle repair and overall athletic performance.