brick training method powerpoint
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Designing an Athletic Based Strength Training Program
Utilizing the Brick Training Method
Zac BrouilletteAssoc. Director of Strength and Conditioning
Ohio University
Special Thanks Sonny Sano
Ohio University Director of Strength and Conditioning
Yancy McknightIowa State Football Director of Strength and Conditioning
Joe KennCarolina Panthers Director of Strength and Conditioning
John DagataUniv. of Oklahoma Jumps Coach
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 McKnightJohn 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 valueThe weight room CAN be a cause/lead on for
injury
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 competitive sport!
Brick Training Program BasicsStrength Training is done 3 days a weekTrain the entire body each training sessionFocus on multi joint/multi-planar
movementsTrain athletically = On your feet = Core
engagedDaily training sessions consist of 6 strength
bricksIdeal 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 fatigueIncreased motor unit recruitment than UB/LB splitHormone 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 UB/LB split only stimulates muscles 1-2 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
workCan add speed/agility/conditioning days on off
days Piggybacking running & lifting doesn’t work (one or
the other)
Brick Training Method
4 Key Principles of the Brick Method1. Rotate the order of exercises based on
type of movement and type of effort2. 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 body in a symmetrical and safe manner
Brick Method BasicsMust 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 EffortDefined 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 Not for new or un-trained athletes
Types of EffortDefined 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 EffortDefined 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) Accommodating Resistance
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 EffortDefined by Zatsiorsky
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
3 – 6 5 – 7 3 – 6 8 - 14
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
complete the workout in allotted time?
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
Six-Repetition Effort Post Chain: Hamstring Post Chain: Glutes Post Chain: Erectors
Designing the Workout
First, choose 3 foundation training movements These will be the maximum effort (Brick 1)
training movementsMost common movements1.Power Clean2.Back Squat3.Bench Press
These movements can be easy modified to the specific
demands of the sportExample: Baseball
Substitute deadlift for power clean and floor press for bench press
Foundation Max Effort Training Movements
Total Body: (Sub) Max Effort Lower Body: (Sub) Max Effort Upper Body: (Sub) Max EffortDeadlift Back Squat Barbell Bench Press
Power Clean Front Squat Dumbbell Bench PressHang Clean Box Squat Weighted Pushups
Power Snatch Floor PressHang Snatch
Designing the Workout
Second, choose 3 major emphasis dynamic effort movements to supplement foundation movement
Most common movements1. 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 equipment
Dynamic Effort Training Movements
Total Body: Dynamic Effort Lower Body: Dynamic Effort Upper Body: Dynamic EffortPower Clean Box Squat Speed Bench PressHang Clean Box Jump Speed PushupBox Clean Tuck Jump Clap Pushup
Power Snatch Broad Jump Med Ball Chest PassHang Snatch Hip Lifts Throw Bench PressBox Snatch Lunge Position Jumps
Speed Deadlift Single Leg Box Blast Kettlebell Swing Contrast Squat/Jump Med Ball Throws
Third, choose 3 minor emphasis repetitive effort movements to supplement foundation movement
Most common movementsTotal Body: Olympic Lift Variations (Pulls, Box Clean)Lower Body: Front Squat, Goblet Squat, Leg PressUpper 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
Designing the Workout
Repetition Effort Training Movements
Total Body: Repetition Effort Lower Body: Repetition Effort Upper Body: Repetition Effort
Power Clean (Pull) Back Squat Variation Incline Bench PressHang Clean (Pull) Front Squat Decline Bench PressBox Clean (Pull) Goblet Squat Incline/Decline Pushups
Deadlift DB Front Squat Single Arm DB BenchDB Clean Machine Squat Close Grip Bench Press
Barbell Snatch Safety Bar Squat Strict PressDB Snatch Low/Hi Box Squat Push PressBox Snatch Olympic Stance Squat Floor PressBarbell Jek Sumo Stance Squat Dips
Dumbbell Jerk Leg Press Board Press
Fourth, Choose 3 Single Leg MovementsChoose 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
Designing the Workout
Single Leg Training Movements
Single Leg: Linear Emphasis Single Leg: Lateral Emphasis Single Leg: Vertical Emphasis
DB Walking Lunge Lateral Lunge-Dynamic DB Box Step Up-StaticDB In Place Lunge Lateral Lunge-Static DB Box Step Up-DynamicDB Reverse Lunge 45 Degree Lunge BB Box Step Up-StaticBB Walking Lunge Lateral Squat BB Box Step Up-DynamicBB In Place Lunge Cross-Over Lunge DB Bulgarian Squat
Goblet Lunge Goblet Lateral Lunge BB Bulgarian SquatFront Catch Lunge Front Catch Lateral Lunge Goblet Bulgarian Squat
Split Squat
Fifth, Choose 3 Upper Body Pull ExercisesChoose 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
Designing the Workout
Posterior Shoulder/Back Training Movements
Upper Body: Vertical Row Upper Body: Horizontal RowUpper Body: Vert/Horiz/Combo
Row
Pull Ups Barbell Row Low High Machine RowChin Ups Single ArmDB Row Low-High Band Row
Lat Pull Downs Double Arm DB Row TRX Row to RotateBarbell Upright Row Inverted Row Chest On Bench Row
DB Upright Row Alt Grip Inverted Row Band Pull ApartDB Alt Upright Row Chest Supported Row
Cable Row
Sixth, Choose 3 Posterior Chain ExercisesPick 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
Designing the Workout
Posterior Chain Training Movements
Posterior Chain: Glute Emphasis
Posterior Chain: Hamstring Emphasis
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 MorningHip Lift (Single Leg) Stiff Legged Deadlift Seated Good MorningMR Donkey Kicks Eccentric Hamstring
Band Walks Physio Ball Leg Curl Quadruped
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
Sample Brick 4-5-6 Rep and Set Schemes
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• Prompt the recovery process
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
Mountain Climbers 2x20ea
Auxiliary Training Packages
Bicep AnkleDumbbell Curl x15ea Band Inversion/Eversion (Green) x20eaIso Chin Hold x20sec Calf Raise x40Fat 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/TrapsBand Push Down (Purple) x20 4 Way Neck x20ea way
Overhead Dumbbell Extension x20 Dumbbell Shrug x25Bench Dips xMax Band Neck x20
Skull Crushers x20 Overhead Shrug x25Rope Pushdown x20 Plate Neck x25
Shoulder Posterior ChainBand Pull-Aparts (Red) x20 Glute Ham-5 count Eccentric x8Dumbbell Front Raise x20 Reverse Hyper x15
Internal/External Rotation (5lb) x20ea Dumbbell RDL x15Lateral Raise x20 Back Hyper w/ 5sec Hold x8
Hanging Scap Retraction x20 Band Good Morning (Green) x15
Chest Hip MobilityDumbbell Fly x20 Iso Lunge Hold (back foot elevated) x45sWide Pushup x20 Forward Step Over (Over barbell in rack) x8
Feet Elevated Pushup x20 Lateral Step Over x8Hands Elevated Clap Pushup x20 Lateral Squat Under x8
Airex Iso Fly Hold x15 Forward/Backward Duck Walk x8
Back Ab/CoreBand Face Pull (Green) x15 Full Situps with 5 count lower x12
Pull-Up with 4 count lower x5 Side Ab Raise x12ea2 Arm Band Row (Purple) x15 Hanging Knee Tuck x15
Lat Pull Down x15 Band Twist (Purple) x15eaChest Supported Row Machine x15 Middle Bridge x45s
Hip Gurdle Fat Burn CircuitBand Squats (Purple) x12 Step ups x20sX Band Walks (Red) x10ea Pull Ups x20s
TKE (Purple) x20 Box Jumps x20sHip Raise to Ball Adduction x12 Clap Pushup x20s
Overhead Squat w/ 5 cout hold x6 Band Punch (Purple) 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 Heavy97.5% 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%
Heavy92.5% 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 Heavy87.5% 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%
Medium82.5% 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 Light77.5% 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%
Light72.5% 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 Light67.5% 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%
“Failing to Plan is Planning to Fail”
Thank You!Zac BrouilletteAssistant Director Strength & ConditioningOhio Universitybrouille@ohio.eduFeel free to drop me an e-mail with anyquestions regarding your program!
Check us out on YouTube at http://www.youtube.com/user/OhioStrength?feature=mhee
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