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HTKSPORT<br />
#1 BIG STRONG FAST<br />
T H E A T H L E T I C F O U N D A T I O N<br />
D E S C R I P T I O N<br />
This is a foundational training goal; the goal is to be<br />
good across the board so that one can excel at any<br />
particular athletic quality at some later point, or just<br />
as a structure for people who want to be great across<br />
the board performance-wise.<br />
The best way to excel at a specific performance is to<br />
increase the capacity of the component parts that<br />
produce that performance, before then accelerating<br />
improvement in the actual performance and repeating.<br />
G O A L S<br />
Strength<br />
Strength-Speed<br />
Speed-Strength<br />
Power<br />
Speed<br />
Hypertrophy<br />
This is a good athlete - big, strong & fast.<br />
The ATHLETIC FOUNDATION Program should be the first program the athlete executes, with the<br />
view to then implementing a more specific training program that focuses more specifically on<br />
the goal / sporting performance.<br />
I N C R E A S E A L L A T H L E T I C C A P A C I T I E S S O T H A T<br />
S P E C I F I C T R A I T S C A N B E A C C E L E R A T E D<br />
F U R T H E R & F A S T E R .<br />
S T R E N G T H S P E E D H Y P E R T R O P H Y<br />
WORKOUT A<br />
WORKOUT A<br />
WORKOUT A<br />
FREQUENT Contains priority strength training elements;<br />
trained frequently<br />
SUSTAINED Neuro-muscular input is sustained contraction<br />
REPS Set duration is either 0-9secs, or 10 - 25secs<br />
SETS Set number depends on desired fatigue/recovery time<br />
(autoregulation), and strength outcome focus (performance<br />
vs. capacity)<br />
FOCUS May be max effort ('pinnacle' / performance) or<br />
strength capacity ('prime' / capacity), measured by<br />
load/time/reps drop off<br />
FREQUENT Contains priority speed training elements;<br />
trained frequently<br />
EXPLOSIVE / RATE Neuro-muscular input is ‘explosive<br />
power’ or maximal velocity/rate<br />
SETS Set duration is 0-9secs<br />
REPS Set number depends on desired fatigue/recovery time<br />
(autoregulation), and power outcome focus (performance<br />
vs. capacity)<br />
FOCUS Should be max effort (pinnacle / performance),<br />
measured by time or technique drop off<br />
FREQUENT Contains priority hypertrophy training<br />
elements; trained frequently<br />
SUSTAINED Neuro-muscular input is sustained<br />
contraction<br />
SETS Set duration is either 25-40secs, or 40 – 75secs<br />
REPS Set number depends on desired fatigue/recovery time<br />
(autoregulation)<br />
FOCUS Should be on contractile capacity (capacity),<br />
measured by load/time/reps drop off<br />
WORKOUT B<br />
WORKOUT B<br />
WORKOUT B<br />
INFREQUENT Contains conjugate strength training<br />
elements; trained infrequently.<br />
POWER / RATE Neuro-muscular input is ‘peak power’ or<br />
maximal velocity/rate.<br />
REPS Set duration is either 0-9secs, or 10 – 25secs<br />
SETS Set number depends on desired fatigue/recovery time<br />
(autoregulation) - should be greater fatigue protocol than<br />
WORKOUT A<br />
FOCUS May be max effort ('pinnacle' / performance)<br />
or rate capacity ('prime' / capacity), measured by<br />
load/time/reps drop off<br />
INFREQUENT Contains conjugate speed training<br />
elements; trained infrequently.<br />
POWER Neuro-muscular input is ‘peak power’<br />
REPS Set duration is either 0-9secs<br />
SETS Set number depends on desired fatigue/recovery time<br />
(autoregulation) - should be greater fatigue protocol than<br />
WORKOUT A<br />
FOCUS Should be max effort ('pinnacle' / performance),<br />
measured by time or technique drop off<br />
INFREQUENT Contains conjugate hypertrophy training<br />
elements; trained infrequently.<br />
POWER / RATE Neuro-muscular input is ‘peak power' or<br />
maximal velocity/rate.<br />
REPS Set duration is either 0-9secs, or 10 - 25secs<br />
SETS Set number depends on desired fatigue/recovery time<br />
(autoregulation) - should be greater fatigue protocol than<br />
WORKOUT A<br />
FOCUS Should be max effort ('pinnacle' / performance),<br />
measured by time or technique drop off<br />
57<br />
Workout progression should be either AAAB or<br />
AAAABB<br />
See next page for a full program progression for<br />
every Athlete Type<br />
T H E A L L W E A T H E R A T H L E T E :<br />
D E T A I L E D T R A I N I N G &<br />
W O R K O U T D E S C R I P T I O N S<br />
www.allweatherathlete.com ><br />
JULY 2018 | ISSUE 01