WRITTEN BY COACH ADAM
BONDI STRENGTH COACH
MOTIVATION. MOMENTUM. FATIGUE.
When designing programs for my athletes these three underlining factors which I follow to ensure I get the best results possible for them!
Motivation is a huge factor in getting maximal performance out of an athlete, there is no doubt how important it is to come into each session excited and driven to hit the prescribed work. To ensure motivation stays high throughout a 15 week program, I first split the program into 3 phases which are between 4-6 weeks each. These phases have different purposes within the program and all have their specific advantages in helping the athlete work towards building their strength and increasing their muscle. Splitting the program into these 3 phases keeps the athlete interested, accountable and motivated as the program has new milestones to work towards every 4-6 weeks.
Momentum is another massive factor which can effect an athletes performance, this is why I design the program to build momentum through each phase. Each phase will start with a lighter and easier week to give room for the athlete to build momentum and confidence over the coming weeks. This lighter week also gives the opportunity for them to recover from the intensity of the final week of the previous phase. Over the next 4-6 weeks the volume, intensity or rated perceived effort (RPE) of the program will increase which is where the building of strength and muscle is made.
Fatigue is the final guideline which I follow when designing my program. This is by far the hardest guideline to follow because fatigue can come from all sorts of areas within a program. To start I position each lift within the 4-6 days of a program to reduce fatigue and maximise performance, for example I will never position a heavy deadlift the day before a heavy squat. After I have sorted the days out I program the weights intensities, volume and RPE of each week increase at a manageable rate that keeps the athlete under the maximum fatigue threshold. This is harder to do than it sounds.
My unique method of programming motivates the athlete to work towards a milestone each phase and each on of these phase’s will end with a high intensity week. This is where managing momentum and fatigue has come together maximise the athletes performance.
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WRITEN BY COACH ADAM