Strength Coach Diary

Members Area My Training Journal
1

I am currently working as an Assistant Strength & Conditioning Coach in the UK.

This diary will not be a training regime in the strictest sense of the word but more like a diary of the exercises/periodisation that I am trying out. This will apply largely to strength training but the CV work will be just to keep my systems functioning at a semi-fit level.

Please feel free to pass comment on any of my sessions/training blocks.

Here are my vital stats so far…

Height 5ft 11 ( not sure of that in metres )
Weight 92kgs (only know this in kilos as of the scales I weight in on)

Best Power Clean: 95kgs
Best Squat: 145kgs
Best Bench: 117.5kgs
Best Deadlift: 150kgs

Best 2km Row: 7:20

Aims of Pogram…To experiment with a wide range of strength training modalities and to increase my leg strength and Olympic lifting technique. Also shorten my 2km rowing time.

2

This is is the first session in a 4 week cycle working on the use of bands and boxes in strength training.

1-Box Squats 6x3 @ 80kgs working off 8 inch box.

2-Box Squats 3x3 @ 40kgs working off same height with medium tension bands.

3-Pull Throughs 3x8 with heavy tensions bands.

4-Band resisted sprint drills. Bands are attached to a weight training belt. Time was spent working on large high knees, reverse kicks and legs swings across the body.

53g protein, 17g glutamine, 29g carbohydrates taken post training.

3

Why the 8 inch box, thats crazy low!! if you can do it with good technique more power to you, but why not 2 inches below parallel (which parallel i am guessing for you would be about 15-16). let me know how i works out though as i am curious and i look forward to your journal
AC

4

Thanks for your response.
Having just measured the small box I can say that it is just 11 inches so my first estimation was inaccurate!
However,one of the reasons I am squatting on a low box is to develop a good level of strength throughout the whole range of the movement. Along with my goals in Olympic lifting this is paramount to add weight and technique to my snatch. The box height will increase as does my advancement in the squat, and as you quite rightly said it will probably stop at somehwere just below parallel.

5

thats probably still pretty low for you. Im 5’9 and it takes a 14" box to be at parallel. I could be wrong though.

6

11 inches seems more realistic as 8 inches would be crazy. as long as you can still do the lift with good form than thats awesome and 11 inches with good form is impressive. nice job.
AC

7

Maintenance CV Work on Rowing Machine

8x500m, target 1:50 for each interval

1-1:50:8
2-1:52:1
3-1:49:8
4-1:49:7
5-1:49:8
6-1:49:6
7-1:46:6
8-1:47:8

Electrolyte replacement formaula taken post session, along with hot/cold contrast shower.

8

This session tends to be maximal lower body ( I always complete 1 max lower body session per week, rotating the max lift)

Power Clean 2x3@60, 2@70, 1@80, 1@85, 1@90, failed twice on 95 (need to work on first pull)

Box Squats 5x5@80
Heavy Band Good Mornings 3x10@40+bands
Towel Single Leg Squats 3x8@bw

All weights in kgs.

5g of creatine taken post weights.

9

Swimming-20mins front crawl and 5 mins mobility drills.

10

What kind of mobility drills?

11

Lunges,
Squats,
High Knees,
Skipping,
Jogging,
Reverse Lunging,
Plenty of static stretching.

12

Light UB Work around 60%

1-Bench Press with medium bands 5x3@70

2-Pull-Ups 5x3 with 5kg on belt

3-Heavy Band Tricep Pushdowns 3x10

4-Heavy Band Ab Pull Downs 3x10

12g of HMB and assorted amino acids taken post weights.

13

Light Lower Body Session again around 60%

1-Deadlift 8x3@80

2-Snatch Balance 5x5@30

3-Step-ups 3x10@20

4-Single Leg Deadlift 3x8@20

5-Leg Raises 3x15

5g of Creatine taken post session

14

CV Work-Rowing Session 20x100m intervals with 1:1 work:rest.

1-19.9
2-19.0
3-18.5
4-18.9
5-18.6
6-18.4
7-18.6
8-18.4
9-18.5
10-18.7
11-18.5
12-18.6
13-18.5
14-18.4
15-18.6
16-18.5
17-18.6
18-18.5
19-18.4
20-17.9

Electrolyte drink taken post session along with contrast shower and my usual ZMA before bed.

15

Max effort upper body workout

Heavy Duty Band Bench Press 8x3@50
Heavy Duty Band Pistons 3x10
DB Row 3x10@30
Behind Neck Press 3x10@40

53g of Protein, 17g of Glutamine and 29g of Carbohydrates taken post training.

16

CV Session

20 minutes on the cross trainer Heart Rate up to 160bpm.

Electrolyte drink taken post session.

17

Max Lower Body Day

1-Clean Pull from blocks 3x3@50, 3x3@60, 3x3@70 and 3x3@80, last rep of each set is a full clean.

2-Drop Snatch 5x3@40

3-Heavy Band Pull Throughs 3x10

4-Single Leg Towel Squats 3x8

3g of Creatine taken post session.

18

CV Day

1-25 mins of sled pulling with various distances and rest periods.

2-5 min run

3-Sit-Ups 3x10, Bicycle Crunches 3x10

Electrolyte drink taken post session

19

Max Upper Body

1-Heavy Band Bench Press 5x3@50kgs

2-Pull-Ups 3x3@bw+10kgs

3-Heavy Band Press-Ups 3x8

4-Olympic Bar Raises & Pull 3x10

5-Pull-Up Shoulder Retraction 3x3

12g of HMB Taken Post session

20

Maintenance CV Session

1-Steady 4km row, time-15:55:9

2-5 min cycle & stretch

Electrtolyte drink taken post session