Article by Jason Lau

A COMPREHENSIVE GUIDE FOR YOUR TRAINING

Are you a strength athletes that is looking to explore the other avenues of athleticism? Has training monotony got you thinking of other athletic goals? This article explains not only my own experience transitioning into athletic training, but can act as a comprehensive guide for your own journey while providing you with the why’s

FIRST EXPOSURE

I started pursuing full time strength training at the start of 2015 after taking an, what I though was a temporary break from competitive swimming. This turned into a full on pursuit into competitive powerlifting. As a powerlifting athlete, I accumulated about two and a half years of successful competition experience, with some injuries along the way that taught me the lesson of proper rehabilitation in strength training. In early 2018, training monotony started to settle in and truth be told, I just did not have the same interest in competing anymore. Then mid-2018, a good friend and mentor of mine, GC Performance Training, put me through basic plyometric training which sparked an interest towards athletic training and developing athletic qualities I have neglected as a result of strict powerlifting training. In 2019, I fully dived into the world of Strength & Conditioning, dedicating myself to becoming a coach; and even picking up a sport I have not played in years, badminton.

Since I have previously developed a strength attributes through my years of powerlifting, transitioning towards plyometric and ballistic training was almost seamless. As strength is a key factor within Strength & Conditioning, it gave me a head start, allowing me to jump higher and farther. I saw results in speed and power production at a tremendous rate. My conditioning dramatically improved as well, by addressing my weakness directly stemming from years of neglect in powerlifting. This is the strongest and healthiest I have ever felt.

WHAT ATHLETIC TRAINING CAN OFFER

Other than curing your training monotony, switching towards athletic training will offer a broader training scope. Your development of peak power, speed-strength and maximum velocity will need to be addressed in training. Now you can still train towards your original strength goals, and if periodized correctly, you can improve on strength as well as other athletic qualities concurrently towards a certain degree. By developing and widening your athletic scope, it may aid towards better overall development.

As a lifter and coach, it:

Widened my knowledge of the training principles
Provided me a chance to apply these principle to different types of athletes in different types of environments
Helped me learn a wider variety of movement, variations, progressions, regressions and the insight on how to instruct others to move efficiently
Gave me a better understanding of the methods used to train aspects within the Velocity Force Curve other than strength and maximal strength

Traditional endurance training is not required in the sport of powerlifting, and thus athletes do not address that area of athletic development. Even though high repetition sets are considered conditioning for powerlifting athletes, it does not provide enough stimulus in this area. The benefits of traditional endurance training can carry over to your training and aid in recovery between sets, weight management and overall athletic development.

HOW TO TRANSITION TOWARDS ATHLETIC TRAINING

PLYOMETRICS

Below I have included some introduction and progression schemes of how you can transition polyometrics into your own training sequentially over time.

A progression for plyometric training can be through the level of impact it yields. Utilizing Verkhoshansky’s Plyometric variations (Multiple Impact, Combined and Shock Method plyometrics), we can categorize and further our plyometric progression within our training. The goal of this progression is to practice technique and accumulate jump volume before moving into more intensive feats.

CONDITIONING

There are many options that can be used for conditioning. You can utilize of running, sprinting, swimming, skipping, cycling, rowing or even light weight/body weight circuits that can give a variety of movement patterns for your conditioning. I generally recommend intervals over steady state as your sport probably does not have the same steady state distance demands as a marathon runner. Intervals are also more time efficient, by allowing you to sustain higher intensities within the allotted time. Through proper work to rest ratio management, conditioning for specific energy systems can be achieved. Rest times are an important variable in interval training as it allows your energy system to recover before the next bout.

In the image below, I have included a brief explanation of our three energy systems (ATP-PCr, Lactic and Aerobic) and the recommended recovery duration for each.

Below I have provided examples of a two day conditioning program with progressions.

Ex.

DAY 1 : ANAEROBIC CONDITIONING

Week 1 - 6 to 8 rounds of 10 second ALL OUT EFFORT intervals with 60 second rest in between intervals

Week 2 - 8 to 10 rounds of 10 second ALL OUT EFFORT intervals with 60 second rest in between intervals

Week 3 - 10 to 12 rounds of 10 second ALL OUT EFFORT intervals with 60 second rest in between intervals

OR

(if the equipment you are using has a wattage indicator)

10 second ALL OUT EFFORT intervals with 60 second rest in between intervals. Stop when your wattage output drops 7-10% of the original goal wattage range.

DAY 2 : AEROBIC CONDITIONING

Week 1 - 5 to 6 rounds of 2 minute intervals at a 7/10 effort with 1 minute rest in between intervals

Week 2 - 6 to 7 rounds of 2 minute intervals at a 7/10 effort with 1 minute rest in between intervals

Week 3 - 7 to 8 rounds of 2 minute intervals at a 7/10 effort with 1 minute rest in between intervals

OR

Week 1 - 5 to 6 rounds of 2 minute intervals at a 7/10 effort with 1 minute rest in between intervals

Week 2 - 6 to 7 rounds of 2 minute intervals at a 7/10 effort with 1 minute rest in between intervals

Week 3 - 4 to 5 rounds of 2 minute intervals at a 8/10 effort with 1 minute rest in between intervals

Week 4 - 5 to 6 rounds of 2 minute intervals at a 8/10 effort with 1 minute rest in between intervals

STRUCTURING YOUR TRAINING WEEK

Structuring your training week can be easy, but needs to be within reason. If your main focus is strength training, prioritize it over plyometric training and conditioning. Make sure you have adequate and strategically prescribed rest days and load/volume management. Below I have included an example structure of your training week.

Ex.

DAY 1 : Strength Training

DAY 2 : Anaerobic Conditioning

DAY 3 : Plyometric Training

DAY 4 : Rest

DAY 5 : Strength Training

DAY 6 : Aerobic Conditioning

DAY 7 : Rest

WRAPPING IT ALL UP

Training monotony sucks and so is training without a passionate goal, which in turn, may lead right back to training monotony. Switching goals does not mean you have given up. It leads to more opportunities, expanding your knowledge base and application of newfound principles. Athletic training does not have to be complicated. Use the examples I have provides for you in this guide and build off them as you progress.

HAPPY TRAINING TEAM!

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FROM POWERLIFTING TO ATHLETIC TRAINING