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DosRemedios CPD

This document summarizes Robert dos Remedios' presentation on program design made easy. It discusses using movement menus with multiple exercise options in categories like push, pull, core, etc. to create plug-and-play training templates. It provides examples of templates for 2-3 or 3-4 day per week programs. The presentation also covers considerations for exercise selection, sample warm-up routines, periodization concepts like alternating linear cycles, and density training formats.

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391 views31 pages

DosRemedios CPD

This document summarizes Robert dos Remedios' presentation on program design made easy. It discusses using movement menus with multiple exercise options in categories like push, pull, core, etc. to create plug-and-play training templates. It provides examples of templates for 2-3 or 3-4 day per week programs. The presentation also covers considerations for exercise selection, sample warm-up routines, periodization concepts like alternating linear cycles, and density training formats.

Uploaded by

ma
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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PROGRAM DESIGN MADE EASY

Robert dos Remedios, MA, CSCS, MSCC

Hammer Strength Clinic


University of Washington
March 28th, 2015
•  Lon  Record,  Hammer  Strength,  Henry  Ruggiero  and  
his  en6re  staff  here  at  UW  
•  All  my  mentors,  coaches,  and  friends  in  this  industry  
who  have  helped  me  on  my  LONG  Journey  (too  many  
to  men6on)  
•  TO  ALL  OF  YOU!!!!  
•  To  my  Wife  Francine  and  my  daughter  Annabella  
na!
An !
M AX
!
i ly!
S Fam
e DO
Th

an!!
Fr
i e !!
Sam m
About  Myself….  
•  Former  Head  Strength  &  Condi6oning  Coach  at  
College  of  the  Canyons,  Santa  Clarita,  CA  
•  2006  NSCA  Collegiate  Strength  Coach  of  the  year  
•  Master  Strength  &  Condi6oning  Coach  CSCCa  
•  Author  of  2  worldwide  best-­‐selling  books  (Men’s  
Health  Power  Training,  Cardio  Strength  Training)  
•  2015  is  my  27th  year  in  Strength  &  Condi6oning  
Let’s  STOP  this  already!  
Programming  and  crea9ng  training  programs  is  NOT  
rocket  science….it  IS  ,  however,  A  SCIENCE  
Understanding and Using a
“Plug and Play” Movement Training
Program
Movement  “Menus”  
Think  of  your  programming  being  based  on  a  
series  of  movements  categories  –  each  one  has  
a  menu  with  mul6ple  exercises  that  can  plugged  
into  your  workout  
Essen6al  Training  Movement  
Pa_erns  /  Categories  
•  Push  
•  Pull  
•  Core*  
•  Explosive  
•  Squat/Step/Lunge  
•  Hinge/Flex  
 
Considera6ons  when  Choosing  
Exercises  
•  Familiarity  and  comfort  
•  Equipment  
•  Mul6ple  Planes  of  movement  
•  Bilateral  /    Unilateral  
Warm-Up and Activation
Pre-workout Routine
Crea6ng  a  Simple  Warm-­‐up  and  
Aci6va6on  Rou6ne  
•  Foam  Rolling  
•  Turkish  Get-­‐up  x  2  
•  Ke_lebell  Complex  x  5  (Goblet  Squat,  RDL,  
Swing,  Judo  Pushup)  
•  Mini-­‐Band  lateral  walks,  monster  walks,  and  
Glute  Bridges  
Creating your Workout
Building  Your  Plug-­‐in  Template  
•  Try  to  Superset  and  Tri-­‐set  your  exercises  
•  Goals  are  to  address  all  essen6al  movement  
pa_erns  
•  Brief  but  intense  training  sessions  
The  Template  2-­‐3  Days/Week  -­‐    
Category  

Explosive  
Core  
Prehab*  

Squat/Step/Lunge  
Pull  
Mobility  

Hinge/Flex  
Push  
Mobility  
The  Template  3-­‐4  Days/Week  -­‐    
"Push"  
Category  

Explosive  
Core  

Squat/Step/Lunge  
Ver6cal  Push  

Horizontal  Push  
Mobility  
The  Template  3-­‐4  Days/Week  -­‐    
"Pull"  
Category  

Explosive  
Core  

Hinge/Flex  
Ver6cal  Pull  

Horizontal  Pull  
Mobility  
Plugging  in  Exercises  
Category  
A   B  
Explosive   Hang  Cleans   Muscle  Snatch  
Core   Band  Pallof  Press   Ab  Wheel  
Prehab*   DB  Cuban  Press   TRX  W-­‐T's  

Squat/Step/Lunge   Front  Squat   Drop  Lunge  


Pull   Chin-­‐ups   TRX  Row  
Mobility   Triangles   Squat  to  Stand  

Hinge/Flex   KB  Swing   TRX  SHELC  


Push   DB  1-­‐arm  Bench   Push  Press  
Mobility   Bretzel   ASLR  
Plugging  in  Exercises  
"Push"   "Pull"  
Category   Category  

Explosive   Clean  Pulls   Explosive   DB  H.Snatch  


Core   Body  Saw   Core   Landmine  

Squat/Step/Lunge   Step-­‐up   Hinge/Flex   GHR  


Ver6cal  Push   Push  Press   Ver6cal  Pull   Chin-­‐ups  

Horizontal  Push   DB  1-­‐arm  bench   Horizontal  Pull   DB  3  pt.  Row  


Mobility   Bretzel   Mobility   ASLR  
Periodization
Alterna6ng  Linear  Cycling  
Concept  is  simple:  
 
Alternate  between  Hypertophy  and  Strength/
Power  Cycles  every  2-­‐3  weeks  year-­‐round.  
 
This  insures  that  you  are  not  away  from  either  
for  long  and  are  constantly  varying  loads/
volumes  
Sample  Cycles  
Explosive   Compound  
Weeks   Exercises   Exercises    

1-­‐3   3  x  5   3  x  10  

4-­‐6   3  x  3   3  x  5  

7-­‐9   5-­‐4-­‐3   3  x  8  

10-­‐12   3-­‐2-­‐1   5-­‐4-­‐3  


Plug  and  Play!  
Knee-­‐ Knee-­‐ Hip/Hinge/ Core-­‐
Explosive   Squat   Lunge   Flex   Pull   Push   Core-­‐Rot   plank  
Front   Ab  
Olmpic  Lips*   Squat   Front   Swings*   Chins   Bench*   Med  balls   wheel  
Back   Pallof  
USB  Cleans   Squat   reverse   RDL   Pullups   TRX*   press   planks*  
Rot  
KB+Bands   Split  Squat  Side   Slide*   Rows*   Pushup*   plank*   Saws  
TRX   Push   TRX  
TRX+Sleds   RFE  Squat   Drop   GHR   Rows*   Press   grappler*   TRX*  
Goblet  
Jumps   Squat   Cossack*   Back  Ext       Push  Jerk   1/2  TGU      
Bearhug   kb  strict  
Med  Balls   Squat   Slide*   SHELC*       press   Landmine      
1-­‐leg  
    Squat*                          
Density Training Concepts
Density  Formarng….  

Hypertrophy = Sets of 8 using 10-12 RM


Strength = Sets of 5 using 6-8RM

Format = either X amount or rounds or X


amount of total minutes
“Density”  Sessions  

    Exercise  
Explosive   Hang  Clean  
Push   DB  1-­‐arm  Bench  
Pull   Chins  
Knee   Walking  Lunge  
Hip   DB  1-­‐leg  RDL  
Core   Body  Saw  
Mobility   Triangle  
Post-workout Components
Other  Essen6al  Training:  
•  “Finishers”
•  Sport Speed
•  Energy System Training / Conditioning
•  Strongman
•  Sledwork (frontal plane emphasis)
•  Reactives / Expolsives
•  Team Building activities – Competition /
Stations
Full-Body Lift
Density Session
Contact:
Robert dos Remedios
www.coachdos.com
Robert.dosremedios@canyons.edu

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