Work Capacity Article

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Work Capacity

What is Work Capacity?

This article will be dedicated to the topic of developing work capacity for athletic development.

Before we start let’s ask the question – “what is work capacity?” Work Capacity according to Vern

Gambetta is define as the following:

-

The ability to tolerate a high workload

-

The ability to recover from the workload sufficiently for the next training session and/or

game/competition

-

The ability to resist fatigue

Why is Work Capacity Important?

The next question we need to ask is – “why is developing work capacity important for athletic

development. The answer to this question can be seen in the Athletic Development Hierarchy which

I adapted from Al Vermeil.

Figure 1: Athletic Development Hierarchy (Adapted from Al Vermeil)

So as you can see from the above nutrition, supplementation, circadian rhythms, mental, emotional,

spiritual health, and movement quality are the foundation to support the bio-motor qualities higher

up on the hierarchy. From there we have work capacity, body composition training, hypertrophy,

maximum strength, explosive strength, elastic/reactive strength, and speed and multi-directional

speed.

Hypertrophy (if needed)

Explosive Strength (Strength-Speed & Spped-Strength) Maximum Strength

Body Composition Elastic/Reactive Strength (Speed-Strength

Work Capacity Movement Quality

Nutrition, Supplementation, Lifestyle, Circadian Rhythms, Mental/Emotional/Spiritual Health Speed & Multi-Directional Speed

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To summarize the hierarchy I always say – “The premise of the Athletic Development Hierarchy is

that all of the preceding qualities need to be optimally developed to support the succeeding

qualities higher up on the hierarchy”

So after the first two foundational layers of the hierarchy, work capacity is a critical bio-motor that

needs to be developed to sufficient levels to support its preceding bio-motor qualities.

How can we measure Work Capacity?

Next we need to ask – “How do we know if someone has good work capacity? What are good

objective tests for looking at work capacity?”

My Choices:

1). Rest Heart Rate taken over 5-7 days

2). Yo-Yo Intermittent Recovery Test Level 1 or 2

3). 1min Resting Heart after completion of yo-yo test

What are good scores for these tests?

1). Rest Heart Rate taken over 5-7 days

A: 60bpm or lower

2). Yo-Yo Intermittent Recovery Test Level 1 or 2

A: At least 1200m on Level two which is what I use

3). 1min Resting Heart after completion of yo-yo test

A: Can drop heart by 40-50 beats in 60secs

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How can we train Work Capacity?

Finally – “How do we design a program to enhance work capacity?”

Circuit type training is very effective for developing work capacity. The use of tri-sets, quad-sets, and

general circuits that are completed with a certain work to rest interval are types of training that can

be used. See sample Programs below.

Exercises used to form the circuits will be from the category below:

Hip Dominant

Knee Dominant

Horizontal Push & Pull

Vertical Push & Pull

Core: Anti-Extension, Anti-Rotation/Lateral Flexion, Rotary

I find reps in the 10-15 rep range, timed circuits, or interval based circuits are a nice method for

developing work capacity.

With athletes a maintenance/introduction of power and strength qualities are also programmed for

within a work capacity block.

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Sample Programs:

Example 1:

Name:

Block A: Week 1-4

Day 1&5: Linear Day Day 3: Multi-Directional Day Foam Roll: - Quads - TFL & IT Band - Adductors - Hamstrings - Calves

- T-spine (chin tucked)* - Lats*

- Pecs (Medball)*

Tennis ball/ Sliotar

- Feet

- Glutes (cross leg)

Time: 5mins Foam Roll: - Quads - TFL & IT Band - Adductors - Hamstrings - Calves

- T-spine (chin tucked)* - Lats*

- Pecs (Medball)*

Tennis ball/ Sliotar

- Feet

- Glutes (cross leg)

Time: 5mins

Stretch or FMS weak link Stretch or FMS weak link Dynamic Warm Up – Linear:

Knee Hug Heel Butt & Reach

Overhead Reverse Lunge Walk Inchworm

Spiderman Straight Leg Walk

Backward Reaching Single Leg Deadlift walk A-March

A-Skip High Knees High Heels Straight Leg Skip Backpedal

Build Ups (25%/50%/75%/100% @10m)x4

Time: 10mins

Dynamic Warm Up – Multi-Directional:

Knee Hug/Heel Butt into Lateral Lunge Lateral A-March

Lateral A-Skip Lateral Crossover Skip Lateral Crossunder Skip Lateral Shuffle (stay low) Carioca

Lateral Crawl w/Push Up x5 Dynamic Hip Turns x20secs

Acceleration-Deceleration into Athlete Stance x5

Time: 10mins

Explosive Jumps/Hops & Med Ball Throws (Speed-Strength):

A1: Explosive Jumps/Hops (NCM):

Day 1: Linear Hurdle Jumps 3x5 Day 5: Linear Hurdle Hops 3x5 Each Leg

Explosive Hops & Med Ball Throws (Speed-Strength): A1: Explosive Hops (NCM):

Day 3: Lateral/Medial Hurdle Hops 3x3 Each Leg

Rest Interval: 60secs Rest Interval: 60secs A2: Explosive Med Ball Throws (NCM):

Day 1: Horizontal Chest Throw – Overhand 2x5 Day 5: Underhand Overhead Backwards Throw 2x5

Time: 10mins

A2: Explosive Med Ball Throws (NCM):

Day 3: Standing Rotational Throw 2x5

Time: 10mins Rest Interval: 60secs Rest Interval: 60secs Linear Speed:

10m Accelerations 1x6 – 2 Point Start

Time: 5mins

Multi-Directional Drills (Planned):

5m – Shuffle to Base 1x3 Each Side 5m – Crossover to Base 1x3 Each Side 5m – Directional Step to Base 1x3 Each Side

Time: 5mins

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Day 1: Exercises Sets/ Reps Weight/ Kg Sets/ Reps Weight/ Kg Sets/ Reps Weight/ Kg Sets/ Reps Weight/ Kg

Week 1 Week 2 Week 3 Week 4

Power (Strength-Speed): Deload

A: Hang Clean 3x5 3x5 3x5 2x4

Rest Interval: 180secs

Strength:

B: Trap Bar Dead Lift 3x5 3x5 3x5 2x4

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins C1: Trap Bar Deadlift 1-5reps 1-5reps 1-5reps 1-5reps

C2: ½ Kneeling 2 Arm DB Curl &

Press – Neutral Grip

1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins D1: BB Reverse Lunge 1-5reps 1-5reps 1-5reps 1-5reps

D2: TRX Rows – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits Core:

E: Anterior Core Choice

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Strength:

B: Bench Press 3x5 3x5 3x5 2x4

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins

C1: BB RFE Split Squat 1-5reps 1-5reps 1-5reps 1-5reps

C2: 3PT DB Row – Neutral Grip 1-5reps 1-5reps 1-5reps 1-5reps

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins

D1: 2 Arm Kettlebell Swing 1-5reps 1-5reps 1-5reps 1-5reps

D2: Incline DB Press – Neutral

Grip

Core:

E: Lateral/Rotational Core Choice

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Rest Interval: 180secs Strength:

B: Chin Up – Supinated Grip 3x5 3x5 3x5 2x4

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins C1: BB Romanian Deadlift –

Pronated Grip

C2: Push Up 1-5reps 1-5reps 1-5reps 1-5reps

Circuit: EDT 12-15RM 10mins 12.5mins 15mins 8mins D1: Back Squat 1-5reps 1-5reps 1-5reps 1-5reps

D2: TRX Row – Rotational Grip 1-5reps 1-5reps 1-5reps 1-5reps

Rest Interval: 3-5mins/ circuits Core:

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Example 2:

Strength:

Circuit: 20RM+

C1: Trap Bar Deadlift 4x10-15 5x10-15 6x10-15 3x10-15

C2: ½ Kneeling Curl & Press –

Neutral Grip

4x10-15 5x10-15 6x10-15 3x10-15

C3: DB Goblet Reverse Lunge 4x10-15 5x10-15 6x10-15 3x10-15

C4: ½ Kneeling 2 Arm High Cable

Row – Rotational Grip

4x10-15 5x10-15 6x10-15 3x10-15

C5: Plank Row 4x5 5x5 6x5 3x5

Rest Interval: Resting Heart Rate

Strength:

Circuit: 20RM+

C1: DB Goblet RFE Split Squat 4x10-15 5x10-15 6x10-15 3x10-15

C2: 3PT DB Row – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: KB Swing 4x10-15 5x10-15 6x10-15 3x10-15

C4: Flat DB Press – Neutral Grip 4x10-15 5x10-15 6x10-15 3x10-15

C5: Tall Kneeling Cable Press 4x10 5x10 6x10 3x10

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Strength:

Circuit: 20RM+

C1: DB Goblet Squat 4x10-15 5x10-15 6x10-15 3x10-15

C2: TRX Row – Alternating Grip 4x10-15 5x10-15 6x10-15 3x10-15

C3: DB/BB Romanian Deadlift –

Pronated Grip

4x10-15 5x10-15 6x10-15 3x10-15

C4: Push Up 4x10-15 5x10-15 6x10-15 3x10-15

C5: Plank Row 4x5 5x5 6x5 3x5

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Example 3:

Strength:

Circuit: EDT 20RM+ 2x10min 2x12.5min 2x15min 2x8mins

C1: Trap Bar Deadlift 10-15 reps 10-15 reps 10-15 reps 10-15 reps

Row – Neutral Grip

10-15 reps 10-15 reps 10-15 reps 10-15 reps

C3: DB Goblet Reverse Lunge 10-15 reps 10-15 reps 10-15 reps 10-15 reps

C4: ½ Kneeling Curl & Press –

Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps

Rest Interval: 3-5min - Circuits Core:

D: Anterior Core Choice

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Strength:

C1: DB Goblet RFE Split Squat 10-15 reps 10-15 reps 10-15 reps 10-15 reps

C2: 3PT DB Row – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps C3: KB Swing 10-15 reps 10-15 reps 10-15 reps 10-15 reps

C4: Flat DB Press – Neutral Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps

Rest Interval: 3-5min - Circuits Core:

D: Lateral/Rotational Core Choice

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Strength:

C1: DB Goblet Squat 10-15 reps 10-15 reps 10-15 reps 10-15 reps

C2: TRX Row – Rotational Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps C3: DB/BB Romanian Deadlift – Pronated Grip 10-15 reps 10-15 reps 10-15 reps 10-15 reps C4: Push Up 10-15 reps 10-15 reps 10-15 reps 10-15 reps

Rest Interval: 3-5min -Circuits Core:

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Example 4:

Power (Strength-Speed):

A: Hang Clean 3x5 3x5 3x5

Strength:

B: Trap Bar Dead Lift 3x5 3x5 3x5

Circuit: 15-20RM 30mins 30mins 30mins

C1: Trap Bar Deadlift 30:30 35:25 40:20

C2: ½ Kneeling 1 Arm DB

Overhead Press - Neutral Grip

30:30 35:25 40:20

C3: DB Goblet Reverse Lunge 30:30 35:25 40:20

Row – Neutral Grip

30:30 35:25 40:20

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Strength:

B: Bench Press 3x5 3x5 3x5

C1: DB Goblet RFE Split Squat 30:30 35:25 40:20

C2: 3PT DB Row – Neutral Grip 30:30 35:25 40:20

C3: KB Swing 30:30 35:25 40:20

C4: Flat DB Press – Neutral Grip 30:30 35:25 40:20

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Strength:

B: Chin Up – Supinated Grip 3x5 3x5 3x5

C1: DB/BB Romanian Deadlift –

Pronated Grip

30:30 35:25 40:20

C2: Push Up 30:30 35:25 40:20

C3: DB Goblet Squat 30:30 35:25 40:20

C4: TRX Row – Rotational Grip 30:30 35:25 40:20

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Explosive Repeats:

Explosive repeats are a method that can be used to develop the aerobic system. After the

completion of one of the above sessions, I like to program explosive repeats as such:

A:

Exercises Sets/ Reps Sets/ Reps Sets/ Reps Sets/ Reps

Paired: 12mins 10mins 8mins 6mins

A1: BW Squat Jumps

6x 10:50 6x 10:40 6x 10:30 5x 10:30

A2: Rope Slams 6x 10:50 6x 10:40 6x 10:30 5x 10:30

*Can OMIT Week 4

B:

Paired 12mins 10mins 8mins 6mins

A1: KB Swings 6x 10:50 6x 10:40 6x 10:30 5x 10:30

A2: Overhead Med Ball Slams 6x 10:50 6x 10:40 6x 10:30 5x 10:30

*Can OMIT Week 4

How I program the explosive repeats above is as follows:

Week 1: Day 1 – A, Day 3 – B, Day 5 – A

Week 2: Day 1 – A, Day 3 – B, Day 5 - A

Week 3: Day 1 – A, Day 3 – B, Day 5 – A

Week 4: Day 1 – A, Day 3 – B, Day 5 - A

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Aerobic Plyometrics:

Like explosive repeats, aerobic plyometrics is a method that can be used to develop the aerobic

system. After the completion of one of the above sessions, I like to program aerobic plyometrics as

such:

A:

Paired: 10min 10min 10min 6mins

A1: BW Squat Jumps 10reps 10reps 10reps 10reps

Rest Interval: 30/20/10/10sec

A2: Standing Med Ball Slams 10reps 10reps 10reps 10reps Rest Interval: 30/20/10/10sec

– Reps/ 5mins - Sets

*Can OMIT Week 4

B:

Paired: 10min 10min 10min 6mins

A1: BW Lateral Bounds 10reps 10reps 10reps 10reps

Rest Interval: 30/20/10/10sec A2: Standing Med Ball Chest

Pass

10reps 10reps 10reps 10reps

Rest Interval: 30/20/10/10sec

– Reps/ 5mins - Sets

*Can OMIT Week 4

How I program the explosive repeats above is as follows:

Week 1: Day 1 – A, Day 3 – B, Day 5 – A

Week 2: Day 1 – A, Day 3 – B, Day 5 - A

Week 3: Day 1 – A, Day 3 – B, Day 5 – A

Week 4: Day 1 – A, Day 3 – B, Day 5 - A

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Recovery Days

I like to use the High/Low System made popular by Charlie Francis. On these days I like to use tempo

runs or the tempo medicine ball method.

Tempo Running volume in a work capacity block can be anywhere between 1800-3000m/ session/

2-3/week

Tempo Running:

Exercises Deload

A: Tempo Runs 100m @75% - Run in 20-22sec 18x 100m 20x 100m 22x 100m 14 100m

Rest Interval: Walk

Tempo Medicine Ball Volume can be anywhere from 300-500 total throws and/ or movements/

session/ 2-3/week

Tempo Medicine Ball Method:

Exercises Deload

A: Squat to Chest Throw 3x20 4x20 5x20 2x20

B: Wood Chopper 3x20 4x20 5x20 2x20

C: Standing Rotational Throw 3x20 4x20 5x20 2x20

D: Overhead Chest Throw 3x20 4x20 5x20 2x20

E: Overhead Chest Slams 3x20 4x20 5x20 2x20

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The Weekly Set Up

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm Up: LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps) VLV/MI Explosive Throws (10reps) VLV/HI Linear Speed – (50-80m) LV/MI-HI Olympic Lift (15 reps) VLV/HI Strength (15-18 reps) HV/MI Work Capacity Circuits (30-60mins) Warm Up: Tempo 1600-3000m/ Or Med-Ball 300-500 Therapy Warm Up: LV/LI-HI Explosive/Elastic Hops (15-20 reps) VLV/MI Explosive Throws (10reps) VLV/MI-HI Multi Directional Speed Drills LV/MI-HI Olympic Lift (15 reps) VLV/HI Strength (15-18 reps) HV/MI Work Capacity Circuits (30-60mins) Warm Up: Tempo 1600-3000m/ Or Med-Ball 300-500 Therapy Warm Up: LV/LI-HI Explosive/Elastic Jumps/ Hops (15-20 reps) VLV/MI Explosive Throws (10reps) VLV/HI Linear Speed – (50-80m) LV/MI-HI Olympic Lift (15 reps) VLV/HI Strength (15-18 reps) HV/MI Work Capacity Circuits (30-60mins) Warm Up: Tempo 1600-3000m/ Or Med-Ball 300-500 Therapy Off Volume:

VLV = Very Low Volume LV = Low Volume MV = Medium Volume HV = High Volume VHV = Very High Volume

Intensity:

MI = Medium Intensity HI = High Intensity VHI = Very High Intensity