BB Flipbook v2-merged

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