Designing an Athletic Based
Strength Training Program
Utilizing the Brick Training Method
Zac Brouillette
Assoc. Director of Strength and Conditioning Ohio University
Special Thanks
Sonny Sano
Ohio University Director of Strength and Conditioning
Yancy Mcknight
Iowa State Football Director of Strength and Conditioning
Joe Kenn
Carolina Panthers Director of Strength and Conditioning
John Dagata
Personal Background
Athletic Background
•
Iowa State Football
2004-2006 Defensive End
• Iowa State Track and Field
2006-2009 Hammer throw Weight Throw Shot Put
Professional Background
• Univ. Of Louisville (2008) Volunteer Intern (Football S&C) Worked under:
Joe Kenn
Bryan Dermody Joe Connolly AdamFeit
• Iowa State University (2009-11)
Grad Asst. (Track & Field, Football) Worked under:
Yancy McKnight Clayton Oyster Andrew Moser
• Ohio University (2011-present)
Assoc. Director of S&C Work under Sonny Sano
Football, Basketball, Baseball,
Softball, & Hockey
Primary Program Influences:
Joe Kenn Yancy McKnight
John Dagata Dan Pfaff
Brick Training Method Objective
“
Develop a training system that helps to
develop and enhance the athletic ability
of young athletes through practical
programming ”
Priority #1 is always reduce likelihood of injury
Getting stronger decreases chance of injury and improves
durability
Smart programming decreases chance of injury
NOT smart programming increases chance of injury
An injured athlete has no performance value
What defines an “Athletic Based” Strength Training
Program?
What it’s NOT:
• Powerlifting
• Olympic Lifting
• Bodybuilding
• Crossfit
A training program will likely take pieces from each of these disciplines, but you have to realize each one of these training styles is its own
Brick Training Program Basics
Strength Training is done 3 days a week
Train the entire body each training session
Focus on multi joint/multi-planar movements
Train athletically = On your feet = Core engaged
Daily training sessions consist of 6 strength bricks
Ideal training session time is <60 minutes
What defines an “Athletic Based” Strength Training
Program?
Why Train Total Body Each Session?
Total body effort is required in practice/games
Every play requires synchronized total body movement patterns
Athlete becomes accustomed to total body fatigue
Increased motor unit recruitment than UB/LB split
Hormone response increased in total body workouts
Research shows that working the largest muscle groups results in
the highest output of growth hormone
Exercise selection is expanded
Don’t waste time/fatigue on “filler” lifts
Frequency: Can stimulate muscle 3 times a week
Why Train 3 Days a Week?
Improved recovery
Are athletes over-trained or under-recovered
?
Decreased stress on athlete
Training success is often a game of stress management
Decreased wear and tear on body
Every training session inflicts small injury
Increased time for skill work, specific strength, etc
Many athletes need less time in wt room & more skill work
Can add speed/agility/conditioning days on off days
Brick Training Method
4 Key Principles of the Brick Method
1.
Rotate the order of exercises based on type of
movement and type of effort
2.
Prioritize these exercises based on type of
movement and strength developed and place
them in order of importance
3.
Control volume by regulating the number of work
sets/reps that are to be performed based on
location in the training template
4.
Implement a variety of exercises to develop the
DESIGNING THE
TRAINING PLAN
Brick Method Basics
Must be able to categorize exercises into 3 primary
movements
Total Body Movements Lower Body Movements Upper Body Movements
Must be able to categorize exercises into 3 secondary
movements
Single Leg Multi-Planar Movements
Horizontal and Vertical Row Movements Posterior Chain Movements
Must be able to categorize movements into 3 types of effort
(Sub) Maximum Effort
Dynamic Effort (speed/explosiveness) Repetitive Effort (strength endurance)
Types of Effort
Defined by Zatsiorsky
The Maximal Effort Method
Builds strength speed and absolute strength
Improves neuromuscular coordination by increasing
motor unit recruitment, rate coding, and motor unit
synchronization
4-10 sets of 1-3 reps >90% 1rm Can lead to CNS fatigue
Increased risk of injury
Types of Effort
Defined by Zatsiorsky
The Sub-Maximal Effort Method
Helps develop muscular growth
Increased motor unit recruitment (not as much as ME)
Great for introducing training to young athletes
3-6 sets of 5-10 reps at 70-85% 1rm Lower CNS fatigue
Lower Risk of Injury Ideal for young athletes
Types of Effort
Defined by Zatsiorsky
The Dynamic Effort Method
Non-fatiguing load lifted with highest attainable speed
Think EXPLOSIVE movements
High RFD
5-12 sets of 3-5 reps between 40-70% 1rm or BW Body weight movements (jumps, med balls)
The Repetition Method
Promotes strength endurance and muscle hypertrophy
Strengthens neural/muscular deficiencies and increases
work capacity (fatigue resistance)
Lifting a non-maximal load to failure or near-failure
2-5 sets of 6-20+ reps between 50-70% 1rm
Types of Effort
Variable Max Effort Sub Max Effort Dynamic Effort Repetition Effort Load (% of 1 RM) 90-100 70-85 40-70 50-70
Reps per set 1 – 3 5-10 1 – 5 6-20+
Sets per Exercise 4 –10 3-6 5-12 2 – 5 Rest between sets (mins) 2 – 6 1.5-2.5 45 s – 1.5 1 – 2 Duration ( sec per set) 5 – 10 20 – 60 4 – 8 80 – 150
Speed per rep
(% of max) 60 - 100 60 – 90 90 – 100 6 – 80
Training
sessions per week
Why the Brick Training Method?
Most training programs being practiced in the U.S.
only utilize one or two of these methods.
The Brick Training Method trains all of
these efforts in one workout
“There are three ways to increase muscular strength.
These three methods include the dynamic-effort method,
the maximal-effort method, and the repetition method. -
Vladimir Zatsiorsky-
Before Designing a program ask yourself this:
1.
Can I teach the exercise(s)?
2.
Do I have enough equipment available for
exercises chosen?
3.
Can all members of training group
Basic Workout Template
Brick-Effort Type Session T Monday Session L Wednesday Session U Friday
One-(sub) Max Effort Total Body Lower Body Upper Body
Two-Dynamic Effort Lower Body Upper Body Total Body
Three-Repetition Effort Upper Body Total Body Lower Body
Four-Repetition Effort Single Leg Linear Single Leg Lateral Single Leg Vertical
Five-Repetition Effort UB Vertical Pull UB Horizontal Pull UB Hybrid Pull
Designing the Workout
First, choose 3 foundation training movements
These will be the maximum effort (Brick 1) training
movements
Most common movements
1.
Power Clean
2.Back Squat
3.Bench Press
These movements can be easy modified to the specific
demands of the sport
Example: Baseball
Substitute deadlift for power clean and floor press for bench
Foundation Max Effort Training
Movements
Total Body: (Sub) Max Effort
Lower Body: (Sub) Max Effort
Upper Body: (Sub) Max Effort
Deadlift Back Squat Barbell Bench Press
Power Clean Front Squat Dumbbell Bench Press
Hang Clean Box Squat Weighted Pushups
Power Snatch Floor Press
Hang Snatch
Designing the Workout
Second, choose 3 major emphasis dynamic effort
movements to supplement foundation movement
Most common movements
1. Jumps or Speed Box Squat (accommodating resistance) 2. Olympic Lift(Pull and PC Variations)
3. Med Ball Throw or Bench Press (accommodating resistance)
The focus of the dynamic effort movement is maximum
concentric acceleration
Body weight exercises can be substituted if facility lacks proper
Dynamic Effort Training Movements
Total Body: Dynamic
Effort Lower Body: Dynamic Effort Upper Body: Dynamic Effort
Power Clean Box Squat Speed Bench Press
Hang Clean Box Jump Speed Pushup
Box Clean Tuck Jump Clap Pushup
Power Snatch Broad Jump Med Ball Chest Pass
Hang Snatch Hip Lifts Throw Bench Press
Box Snatch Lunge Position Jumps
Speed Deadlift Single Leg Box Blast Kettlebell Swing Contrast Squat/Jump
Third, choose 3 minor emphasis repetitive
effort movements to supplement foundation
movement
Most common movements
Total Body: Olympic Lift Variations (Pulls, Box Clean) Lower Body: Front Squat, Goblet Squat, Leg Press
Upper Body: Incline Press, Push Press, Pushups
The focus of the repetition effort movement is strength
endurance and should improve mobility and provide a
hypertrophic effect
Repetition Effort Training Movements
Total Body: Repetition
Effort Lower Body: Repetition Effort Upper Body: Repetition Effort
Power Clean (Pull) Back Squat Variation Incline Bench Press Hang Clean (Pull) Front Squat Decline Bench Press
Box Clean (Pull) Goblet Squat Incline/Decline Pushups Deadlift DB Front Squat Single Arm DB Bench DB Clean Machine Squat Close Grip Bench Press Barbell Snatch Safety Bar Squat Strict Press
DB Snatch Low/Hi Box Squat Push Press Box Snatch
Olympic Stance
Squat Floor Press
Barbell Jek Sumo Stance Squat Dips
Fourth, Choose 3 Single Leg Movements
Choose one single leg movement that falls in each plane:
Linear: Lunge Variation, Split Squat
Lateral: Lateral Lunge, Crossover Lunge Vertical: Step Ups Variation
It is important to utilize progressions in these exercises
Starting a beginner lifter off with an advanced exercise will
lead to poor technique and early failure
Single Leg Training Movements
Single Leg: LinearEmphasis Single Leg: Lateral Emphasis Single Leg: Vertical Emphasis
DB Walking Lunge Lateral Lunge-Dynamic DB Box Step Up-Static DB In Place Lunge Lateral Lunge-Static DB Box Step Up-Dynamic DB Reverse Lunge 45 Degree Lunge BB Box Step Up-Static
BB Walking Lunge Lateral Squat
BB Box Step Up-Dynamic
BB In Place Lunge Cross-Over Lunge DB Bulgarian Squat Goblet Lunge Goblet Lateral Lunge BB Bulgarian Squat Front Catch Lunge Front Catch Lateral Lunge Goblet Bulgarian Squat
Fifth, Choose 3 Upper Body Pull Exercises
Choose a movement from each category:
UB Vertical Pull UB Horizontal Pull
Hybrid Pull-Dumbbell, Machine, TRX, etc
Again, utilize progressions in these exercises.
Make sure the athlete can handle their own body weight before
adding any external resistance
Posterior Shoulder/Back Training
Movements
Upper Body: Vertical
Row Upper Body: Horizontal Row Vert/Horiz/Combo RowUpper Body:
Pull Ups Barbell Row Low High Machine Row Chin Ups Single ArmDB Row Low-High Band Row Lat Pull Downs Double Arm DB Row TRX Row to Rotate Barbell Upright Row Inverted Row Chest On Bench Row
DB Upright Row Alt Grip Inverted Row Band Pull Apart DB Alt Upright Row Chest Supported Row
Sixth, Choose 3 Posterior Chain Exercises
Pick one movement that has a muscular emphasis of each:
Glutes: Hip Lifts, Donkey Kicks, etc
Hamstrings: Glute-Ham Raise, RDL, Leg Curl Erector Spinae: Back Hypers, Reverse Hyper, etc
Beginner athletes often lack posterior chain strength so it is
important to start with simple exercises and light weight and
progress over time
Posterior Chain Training Movements
Posterior Chain: Glute
Emphasis Hamstring EmphasisPosterior Chain: Posterior Chain: Erector Emphasis
Back Hyper (Fire
Glutes) RDL Back Hyper (Relax Glutes) Pull Thru's Machine Leg Curl Reverse Hyper Hip Lift (Double Leg) Glute Ham Raise Good Morning
Hip Lift (Single Leg) Stiff Legged Deadlift Seated Good Morning MR Donkey Kicks Eccentric Hamstring
Band Walks Physio Ball Leg Curl
Sets and Reps Sets and Reps Sets and Reps Sets and Reps
Single Leg Exercises Week 1 Week 2 Week 3 Week 4
Single Leg Squat 3x4ea 3x5ea 3x6ea 2x5ea
Barbell Lunge 3x6ea 3x7ea 3x8ea 2x7ea
Split Squat 3x6ea 3x7ea 3x8ea 2x7ea
Single Leg RDL 3x5ea 3x6ea 3x7ea 2x6ea
Sets and Reps Sets and Reps Sets and Reps Sets and Reps
Posterior Shoulder/Back
Exercises Week 1 Week 2 Week 3 Week 4
Pull Up/Chin up 3x5 3x6 3x7 2x6
Invert Row 3x6 3x8 3x10 2x8
Barbell Row 3x8 3x10 3x12 2x10
Seated Cable Row 3x8 3x10 3x12 2x10
Sets and Reps Sets and Reps Sets and Reps Sets and Reps
Posterior Chain Exercises Week 1 Week 2 Week 3 Week 4
Back Hyper Extension 3x6 3x8 3x10 2x8
Glute Ham Raise 3x6 3x8 3x10 2x8
Reverse Hyper 3x8 3x10 3x12 2x10
Double Leg RDL 3x8 3x10 3x12 2x10
Optional Finisher Circuit
Can be used to:
•
Target specific small muscle groups often used in sport
•Target muscle groups often injured in the sport
•
Target specific athlete muscular deficiencies
•Specialty accessory work (Bi’s, Tri’s)
•
Create a cardio effect
Sample Finisher Circuits
Extra Innings
Hammer Curl 2x10ea
Internal/External Rotation 2x20ea
Medball Chop 2x8ea
Sleeper Stretch 2x45s ea
19th Hole
X Band Walks 2x8ea
Med Ball Lateral Toss 2x6ea Barbell Reverse Curl 2x12 Foam Roll T-Spine Reach 2x12
Overtime
Manual Neck Flex-Ext 2x10ea
Barbell Shrug 2x20
Purple Band Curl 2x15
Hurdle Lateral Step Over 2x12
Weight Loss
Box Step Ups 2x10ea
Burpees 2x15
Med Ball Slam 2x10
Auxiliary Training Packages
Bicep Ankle
Dumbbell Curl x15ea Band Inversion/Eversion (Green) x20ea
Iso Chin Hold x20sec Calf Raise x40
Fat Bar Curl x15 Toe Raise x40
Up and Out Curl x12ea 3 Way Calf Raise x10 ea (30)
Band Curl (Purple) 45reps in 30s Band Alphabet (Green) 1xea Letter
Tricep Neck/Traps
Band Push Down (Purple) x20 4 Way Neck x20ea way
Overhead Dumbbell Extension x20 Dumbbell Shrug x25
Bench Dips xMax Band Neck x20
Skull Crushers x20 Overhead Shrug x25
Rope Pushdown x20 Plate Neck x25
Shoulder Posterior Chain
Band Pull-Aparts (Red) x20 Glute Ham-5 count Eccentric x8
Dumbbell Front Raise x20 Reverse Hyper x15
Internal/External Rotation (5lb) x20ea Dumbbell RDL x15
Lateral Raise x20 Back Hyper w/ 5sec Hold x8
Hanging Scap Retraction x20 Band Good Morning (Green) x15
Chest Hip Mobility
Dumbbell Fly x20 Iso Lunge Hold (back foot elevated) x45s
Wide Pushup x20 Forward Step Over (Over barbell in rack) x8
Feet Elevated Pushup x20 Lateral Step Over x8
Hands Elevated Clap Pushup x20 Lateral Squat Under x8
Airex Iso Fly Hold x15 Forward/Backward Duck Walk x8
Back Ab/Core
Band Face Pull (Green) x15 Full Situps with 5 count lower x12
Pull-Up with 4 count lower x5 Side Ab Raise x12ea
2 Arm Band Row (Purple) x15 Hanging Knee Tuck x15
Lat Pull Down x15 Band Twist (Purple) x15ea
Chest Supported Row Machine x15 Middle Bridge x45s
Hip Gurdle Fat Burn Circuit
Band Squats (Purple) x12 Step ups x20s
X Band Walks (Red) x10ea Pull Ups x20s
TKE (Purple) x20 Box Jumps x20s
Hip Raise to Ball Adduction x12 Clap Pushup x20s
Utilize Prilepin’s Programming Chart
A.S.Prilepin collected data from the training logs of
more than 1000 World, Olympic, National and
European weightlifting champions in search of the
keys to building maximum strength.
RELATIVE INTENSITY CHART REPS % 1 2 3 4 5 6 8 10 EFFORT MAXIMAL 100.0% 95.0% 92.5% 90.0% 87.5% 85.0% 80.0% 75.0% Very Heavy 97.5% 97.5% 92.5% 90.0% 88.0% 85.0% 83.0% 78.0% 73.0% 95.0% 95.0% 90.0% 88.0% 85.5% 83.0% 81.0% 76.0% 71.0% Heavy 92.5% 92.5% 88.0% 86.0% 83.0% 81.0% 79.0% 74.0% 69.0% 90.0% 90.0% 85.5% 83.0% 81.0% 79.0% 76.5% 72.0% 67.5% Medium Heavy 87.5% 87.5% 83.0% 81.0% 79.0% 77.0% 74.0% 70.0% 65.0% 85.0% 85.0% 81.0% 79.0% 76.5% 74.0% 72.0% 68.0% 64.0% Medium 82.5% 82.5% 78.0% 76.0% 74.0% 72.0% 70.0% 66.0% 62.0% 80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 60.0% Medium Light 77.5% 77.5% 73.5% 72.0% 70.0% 68.0% 66.0% 62.0% 58.0% 75.0% 75.0% 71.0% 69.0% 67.5% 66.0% 64.0% 60.0% 56.0% Light 72.5% 72.5% 69.0% 67.0% 65.0% 63.0% 62.0% 58.0% 54.0% 70.0% 70.0% 66.5% 65.0% 63.0% 61.0% 59.5% 56.0% 52.5% Very Light 67.5% 67.5% 64.0% 62.0% 61.0% 59.0% 57.0% 54.0% 51.0% 65.0% 65.0% 62.0% 60.0% 58.5% 57.0% 55.0% 52.0% 49.0%