According to the dictionary a machine is “an apparatus using or applying mechanical power and having several parts, each with a definite function and together performing a particular task.” Strength and conditioning programming is a “machine!”  It has multiple moving, adjustable, parts all working to enhance performance, reduce sport injury and provide measurable gains for the athlete/client.  From my experience, the best machines are the easiest to use!

I’m a sucker for strength training information: from Eastern Block methodologies (Verkhoshansky, Issurin, Bondarchuck, Roman, Drabik and Medvedyev), to Westside Methods (Louie Simmons), and Tommy Kono’s Olympic lifting information.  A plethora of excellent resources exist for the strength and conditioning professional.  Amongst all the resources, data, personal bias, and program layout, a few questions need to be answered prior to commencing the training process:

The goal of any strength and conditioning program is to provide maximal results with minimal stimulus.   As Coaches, we directly prescribe mechanical stress to our athletic populations.  Think about going to a Doctor for a headache.  Which doctor would you likely revisit, the doctor that prescribed one Tylenol or fifteen?  Weight training is no different.  We strive to seek the “least effective dose.” The body reacts to stress (mechanical, physiological, psychological) in the same universal manner with the release of stress hormones that provide a “fight or flight” response.  Chronic activation of this response, regardless of modality, leads to overtraining, illness, and/or injury.  When it comes to programming coaches may witness two types of overtraining: Basedowic and Addisonic.

Sequence: A strict order of succession. Although there are a plethora of programming variables (training age, motor priorities, sport, exercise selection, exercise order, tempo, rest, intensity, density, duration, frequency, regeneration) it seems like the art of sequencing has taken a back burner.  There are two forms of sequencing that we use at Donskov Strength and Conditioning when writing our programs, small picture and big picture sequencing. We aim to keep things simple.

Another summer of programming is officially in the books at DSC. This year we had four full capacity Athletic Development programs with 50+ athletes. It’s always rewarding as a Coach to see both tangible and intangible results that our athletes’ have attained. It’s also a time to reflect on program design, results and areas of improvement for next year. Below are 5 new concepts/ideas that we implemented into this summers Athletic Development program.