Comprehensive Strategies to Optimize Training, Utilize Resources, and Increase Workout Density while Developing Character in the Athletes you Work With.

1. Comprehensive Strategies to Optimize Training, Utilize
Resources, and Increase Workout Density while Developing
Character in the Athletes you Work With.
Mark Watts, M.Ed , MS, CSCS*D, USAW, PES, SCCC, RSCC

2.  Fifth Grade Catholic School Teacher
 U8 Girls Soccer Coach
 Current Author and Former Director of Education at
Elitefts.com
 Former NSCA Ohio State Director
 Former Adjunct Professor in the School of Professional &
Applied Studies at Urbana University
 College Strength & Conditioning Coach for 15 years
coaching athletes at Denison University, The United States
Military Academy, The Ohio State University, The
University of Tulsa, Allegheny College, and Clarion
University
 USMC Veteran

3. Priorities
Planning
Programming
Pre-Session
Progressions
Periodization
Post-Session

4. It’s Not What You Make
Them Do.
It’s Who They Become
Because of You.

5. Makes the Simple, Complex
Keeps the Simple, Simple
Keeps the Complex, Complex
Makes the Complex, Simple

6. 1
• Concerned with How I Feel About Others
2
• Concerned with How Others Feel About Me
3
• Concerned with How I Feel About Myself
4
• Concerned with How Others Feel About Themselves

7. Objectives
• Technical
• Performance
• Tempo
Preparation
• Set-Up
• Placing
• Grouping
Instruction
• Teach Why w/o Selling
• Clear Expectations
Evaluation
• Based on Goals
• Quantifiable/
Objective
• Standards > Records

8.  The Fear of Lack of Prioritization
 The Fear of Too Little Frequency
 The Fear of Not Enough Duration
 The Fear of Equipment Dependence
 The Fear of Splitting Sessions

9.  Perform a Needs Analysis
 What are the Demands of the Sport?
 What are the Needs of the Athlete?
 Create an Exercise Pool
 Appropriate Exercises based on resources, sport, &
season
 Formulate the Schedule
 In-Season Considerations with an Off-Season Mentality

10.  Evaluation of the Sport
 Biomechanics
 Common motor patterns associated with the sport
 Bioenergetics
 Predominant Energy system for the sport
 Assessment of the Athletes
 Training age vs. Chronological Age vs. Biological Age
 Injury History
 Prior Sports played
 Compensation patterns
Muscular imbalances

11. 3XT1 2L Push 2L Pull SL Push SL Pull/GHR
Snatch
Clean
Front Squat
Box Squat
Squat w/ Chains
TB Deadlift
RDL
DL w/ Bands
Step-Up
SL Squat
Lunge
SL RDL 1DB
SL RDL 2 DB
SL Back Ext
3XT2 Hor. Push Hor. Pull Vert. Push Vert. Pull
Swing
Throw
Bench w/ Bands
2 Board BP
Fat Bar BP
DB Row
CS Row
BW Row
Military Press
Push Press
1 Arm DB Press
Chin-Up
Band PD
NG Pull-Up

12. Day 1
 3XT 1
 UB Vertical Press
 LB 2L Push
 UB Horizontal Row
 LB SL Pull/ GHR
 3XT 2
 LB 2L Pull
 UB Horizontal Press
 UB Vertical Pull
 LB SL Push
Day 2

13. Day 1
 Snatch
 Squat
 Row
 SL RDL/GHR
 Clean
 Bench Press
 Chin-Up
Day 2
 OH Press
 Deadlift
 Lunge
Day 3

15.  Circuits have acute and accumulative training
effect
 Circuits are equipment based
 Circuits can be combined and are interchangable
 Order is interchangeable
 Athletes have some autonomy within the template
 Rotation allows for all components addressed

21.  Instruct
 Demonstrate
 Provide Feedback
 Teaching Progressions
 Athletic Power Position
 Squat Progression
 Hinge Progression
 Press Progression
 Pull Progression

22. Verbal Cues
External
Verbal
Cues
Internal
Verbal
Cues
Catalyst
Based
Constraint
Based
Non-Verbal Cues

23. 1 • Unconscious Incompetence
2 • Conscious Incompetence
3 • Conscious Competence
4 • Unconscious Competence

24.  Dumbbell/ Kettlebell Set-Up
 Complexes
 Mobility
 Hip/ T-Spine/ Ankle/Wrist
 Pre-Habilitation
 PC/ PSG
 Contrast Training
 Jumps/ Throws/ Plyos after ME Movement
 Antagonist

25. Coach
25lbs25lbs 30lbs 30lbs 35lbs 40lbs40lbs35lbs 45lbs
AthleteAthleteAthleteAthleteAthlete Athlete AthleteAthleteAthlete
AthleteAthleteAthleteAthlete
Athlete
Athlete Athlete Athlete Athlete Athlete
Athlete Athlete Athlete
Athlete
Set-Up DBs or KBs from light to heavy and athletes form single file lines
behind desired weight. Weights stay in same place.

26.  Assign Racks by:
 Height
 Highest Working Set
 Assign Lifting Order by:
 Highest Working Set
 Assign Complexes Based on Athletes Per Rack
 4 Athletes – Spot, Squat, Load, Load, Repeat
 5 Athletes – Spot, Squat, Jump, Load, Load, Repeat
 6 Athletes - Spot, Squat, Jump, PreHab, Load, Load,
Repeat
 7 Athletes - Spot, Squat, Jump, PreHab, Antagonist,
Load, Load, Repeat

27. B
E
DAC
F
Rack
Jumps PreHab

28. C
A
FBD
E
Rack
Jumps PreHab

29.  Linear Speed Mechanics
 PAL
 Posture
 Arm Action
 Leg Action
 Frontside Mechanics
 Backside Mechanics
 Competitive Speed Groups
 Multiple Starts
 Distance Progression
 Controlled Volume
 Monitored Rest Intervals
 Autoregulatory
 Resisted Sprints

31. 1st Place
1st Line
2nd Line
3rd Line
2nd Place 3rd Place
3rd Place2nd Place1st Place
1st Place 2nd Place 3rd Place

32. Finish
Line
Athlete
1
Athlete
2
Athlete
3
Coach 2
Coach Yells: “2-3-1”

33. Starting
Line
Coach 1
Athlete 2 becomes 1, Athlete 3 becomes 2, Athlete 1 becomes 3
Athlete
2
Athlete
3
Athlete
1

34. 1st Place
1st Line
2nd Line
3rd Line
2nd Place
2nd Place
2nd Place
1st Place
1st Place
3rd
Place
3rd
Place
3rd Place

35.  Speed Cuts
 4-Cone Drill
 Almost as many lines as cones (Ex: 8 cones= 7 lines)
 Power Cuts
 Deceleration Method
 Same drills with pauses
 Specific Shuttle Protocol
 Ladder Shuttles
 Same Start Line
 Finish Opposite Side
 Pro Agility Shuttles
 Less desirable w/ large groups

36. 5yds
5yds
4 cone drills will enable more athletes to
get more reps in less time
Leave 1 set of
cones w/ no
athletes

38. 5yds
5yds
Move all lines over 1 cone in order to perform same drills
the opposite way

39. 5yds
Face same way each direction using a lateral start
Sprint
Jog

40. 5yds

41. 4 Cone Drills
 Figure 8
 Triangle
 L
 Shuttle L (3-Cone)
 A
 N
 Reverse N
* Add shuffle/
 15yd = 5(5)5
 20yd = 5(5)10
 20yd = 10(5)5
 25yd = 10(5)10
 30yd = 10(10)10
 35yd = 10(10)15
 35yd = 15(10)10
 40yd = 15(10)15
Ladder Shuttles
*(back to start line)

43.  Not just a hashtag
 Not Concurrent
 Not all non-linear
periodization is
conjugated
 Not just WSBB but
Popular through
Powerlifting
 Not just rotating
exercises
 Address multiple
qualities concurrently
while focusing on one
 Can be implemented in a
variety of settings
 Consistent feedback
 Adaptability

44.  Strategy to promote long-term training and
performance improvements with preplanned,
systematic variations in training specificity, intensity,
and volume organized in periods or cycles within an
overall program.
 “All Periodization is linear and non-linear.”
- Meg Stone

45.  macrocycle: Typically an entire training year but may
also be a period of many months up
to four years (for Olympic athletes).
 mesocycles: Two or more cycles within the macrocycle,
each lasting several weeks to several months.
 microcycles: Typically one week long but could last for
up to four weeks, depending on the program.
What determines the length of cycle?

46.  Linear
 Traditional
 Wave
 Block
 Non-Linear Periodization
 Undulating
 Tier System
 Conjugated
 Fitness Qualities are addressed simultaneously with 1 -2
emphasized throughout the training cycle
 Concurrent
 Fitness Qualities are addressed simultaneously and equally
throughout the training cycle

47.  NSCA
 Hypertrophy/ Endurance – Basic Strength – Strength/Power
 Block
 Accumulation – Transmutation – Realization
 Husker Power
 Base – Strength – Power
 Tudor Bompa
 Anatomical Adaptation – Basic Strength – Conversion to Power
 Matveyev
 Preparatory – Transition - Competition

48.  Alarm
 Resistance
 Exhaustion
 Methods vs.
 Principles
 Progressive Overload

49. Type Phase I Phase II Phase III
NSCA Hypertrophy
Endurance
Basic Strength Strength/ Power
Block Accumulation Transmutation Realization
Husker Power Base Strength Power
Tudor Bompa Anatomical
Adaptation
Basic Strength Conversion to
Power
Matveyev Preparatory Transition Competition

51. WEEK Example Set & Rep Scheme
 Week 1 3 sets of 12 reps w/ 65%
 Week 2 3 sets of 10 reps w/ 70%
 Week 3 3 sets of 8 reps w/ 75%
 Week 4 3 sets of 6 reps w/ 80%
 Week 5 3 sets of 5 reps w/ 82.5 %
 Week 6 3 sets of 4 reps w/ 85%
 Week 7 3 sets of 3 reps w/ 87.5%
 Week 8 3 sets of 2 reps w/ 90 %

52. Wave Cycles

54. WEEK Example Set & Rep Scheme
 Week 1 3 sets of 12 reps w/ 75%
 Week 2 3 sets of 10 reps w/ 80%
 Week 3 3 sets of 8 reps w/ 70%
 Week 4 3 sets of 6 reps w/ 85%
 Week 5 3 sets of 5 reps w/ 80%
 Week 6 3 sets of 4 reps w/ 85%
 Week 7 3 sets of 3 reps w/ 75%
 Week 8 3 sets of 2 reps w/ 90 %
 Week 9 3 sets of 5 reps w/ 85 %
 Week 10 3 sets of 4 reps w/ 90%
 Week 11 3 sets of 3 reps w/ 80%
 Week 12 3 sets of 2 reps w/ 95 %

55. 0%
10%
20%
30%
40%
50%
60%
70%
80%
90%
100%
% of 1RM
% of 1RM

56. 7 Week Cycle
Fall 1st/2nd Qtrs
1. Base
2. Load
3. De-Load
4. Load
5. De-Load
6. Test
1. Base
2. Load
3. De-Load
4. Base
5. Load
6. De-Load
7. Test
6 Week Cycle
Spring 2nd Qtr
8 Week Cycle
Spring 1st Qtr
1. Base
2. Load
3. Load
4. De-Load
5. Base
6. Load
7. De-Load
8. Test

57. Type Key Characteristics
Undulating Movements trained multiple times with different training effects
EX:
Mon – BP 3x5; Wed – DBBP 3x10; Fri – Push-Up 3x25
Tier Fitness Qualities addressed multiple times weekly with
EX:
Mon – DE Total Body; ME Lower Body; RE Upper Body
Wed – DE Lower Body; ME Upper Body; RE Total Body
Fri – DE Upper Body; ME Total Body; RE Lower Body
Concurrent Fitness Qualities are addressed simultaneously and equally
throughout the training cycle
Conjugated Fitness Qualities are addressed simultaneously with and emphasis
on one quality at a time throughout the training cycle

58. 0%
10%
20%
30%
40%
50%
60%
70%
80%
90%
MONDAY WEDNESDAY FRIDAY
Intensity
Volume
DE ME RE

62. 0%
5%
10%
15%
20%
25%
30%
Volume
Volume

64.  “Speed Squats” and
“Speed Pulls”
 Relative intensity
 Olympic Lifts
 Load
 Throws
 Jumps
 Swings

65.  “Circa-max”
 Create an Exercise Pool
 Additional Volume
 Flat Loading?
 Drop-off sets
 Clusters
 Auto-regulatory
 Intermediate = more
fluctuations

66. elitefts Heavy 3XT 2L Push 2L Pull 1L Push 1L Pull
TB/LB Snatch
Clean
High Pull
Front Squat
Box Squat
Back Squat
RDL
TB DL
GHR
Split Squat
Lunge
Step-Up
SLRDL
SL 45 BR
SL Bridge
elitefts Light 3XT Horizontal
Push
Horizontal
Pull
Vertical
Push
Vertical
Pull
TB/UB Jump
Throw
Swing
Bench Press
2 Board BP
Fat Bar BP
DB Row
KB Row
Meadows
OHP
Push Press
Incline BP
Chins
Band PD
NG PU

67.  Address Weak Points
 Based on Needs analysis
 Assessment of Athlete
 Evaluation of Sport
 Movement Prep
 Pre-habilitation
 Hypertrophy
 Armor Building
 Contact Collision Sports

68. Base Load Deload Test
Clean
Variation
Hang Floor Blocks
Pause/ Halt
Floor
Squat
Variation
Front Back Box
Goblet
Back
Pull
Variation
RDL Trap 45 Degree
Swing
Trap
OHP
Variation
Military Push Press Split Jerk
Axle
Push Press
• Not all sports, athletes, or seasons require the same variations
• Each Variation should have an intention
• Address muscular imbalance
• Improve technical proficiency
• Enhance performance of the lift
• Deload Dilemma
• Load Sequencing: per cycle
• Exercise Order: per session

69.  Athletic Preparation
 Classification of Activity
 High Low CNS
 Auto-Regulatory

70.  Physical Preparation
 Technical Preparation
 Tactical Preparation
 Mental Preparation
 Psychological Preparation
 Intellectual Preparation

71. Volume of Stress
Physical
Technical
Tactical
Mental

72. Volume of Stress
Physical
Technical
Tactical
Mental

73.  General Physical Preparedness
 General Specific Physical Preparedness
 Specific Physical Preparedness

75. 0
1
2
3
4
5
6
7
8
CNS DEMAND
CNS DEMAND

76.  General Physical Preparedness
 General Specific Physical Preparedness
 Specific Physical Preparedness

77.  Autoregulatory Progressive Resistance Exercise
 Supertraining – DAPRE
 Bryan Mann – APRE
 Not Undulating Periodization
 Athlete Governed Adjustments within System

78.  Athlete Governed Adjustments within System
 Optimized Training for large array of athletes
 Adjust Load or volume by athlete readiness
 Enforces urgency & importance of each rep
 Promotion of Competitiveness
 Optimal for Shorter Training Cycles
 Two Basic Protocols for Team Settings

80. Target Set: 300 x4
 3-5 Warm-Up Sets
 300 x 5
 300 x 3
 300 x 1
 270 x 5-7
Target Set 300 x4
 3-5 Warm-Up Sets
 300 x 4
 300 x 2
 270 x 4-6

81.  Often used 1st week of cycle
 Optimal for In-season or Non-Linear Periodization
 Used to find rep max and maintain volume
 Load Determined by performance of last set

83. Target Set: 300 x3-5
 3-5 Warm-Up Sets
 300 x 5
 315 x 3
 300 x 3
 270 x 5-7
Target Set: 300 x3-5
 3-5 Warm-Up Sets
 300 x 3
 285 x 5
 300 x 3
 270 x 5-7

84. Volume by Load
 Variation in volume can
have various training
effect on athletes
 Variation in volume can
skew analysis of training
program
 Volume can be
magnified throughout a
linear progression
Load by Reps
 Variation in loads can
vary training effect on
athletes
 Variation in load can
skew analysis of training
program
 Increase in load
(intensity) can be
magnified throughout a
linear progression

85. No need to quantify
Easily Adjustable
Competitive
Safe

86.  Changing angles, inclines, foot or hand
positions
 Eliminates changing of weights
 EX:
 Dumbbell Elevators
 Up the Rack Push-Ups
 BW Rows (multiple foot positions)

87.  Total reps to be performed for a particular exercise
in as few sets as possible
 Best when paired with 1-2 other exercises,
specifically antagonistic movement
 Rep goal can be increased or decreased over linear
cycle
 EX:
 25 Glute-Ham Raises
 15 Chin-Ups (vary execution)

88.  Groups of 2-4 work best
 Work up rep range and then down
 Increase volume, minimize fatigue
 EX:
 Pull-Ups 1 rep, 2 reps, 3 reps, etc.
 Blast Strap Rows 3 reps, 6 reps, 9 reps, etc.
 Push-Ups 5 reps, 10 reps, 15 reps, etc

89.  Descending Weight or Pyramid
 Total Rep Goal, Reps per set, or Reps to
Failure
 Use Plates, Bumpers, DBs, or KBs
 EX:
 SL RDL – 25kg, 20kg, 15kg, 10kg
 Lying Triceps Ext – 45lbs, 35lbs, 25lbs

90. What is really wrong with strength & conditioning and how
to fix it

91. Oversaturation
Unrealistic
Expectations
Frustratingly
Long Process
Overqualified/
Underappreciated
Burn-Out leads to
Turnover

92.  Lucky enough to be given an
opportunity
 Fortunate enough to have
outstanding mentors
 Humble enough to learn from
mistakes
 Wise enough to walk away
 Driven enough to use my platform
 Empathetic enough to speak up

93. Criticizing Outcomes & Ignoring the Cause
Process-Based Profession – Outcome Based System
Cannot Objectively Evaluate the Position

94. Over-
Saturation
Immeasurement Devaluation

95. Job Security
Sport Coach
Relationships
Commitment-
Reward Ratio
Inter-Personal
Relationships

96.  By the Record Board?
 By Improvement?
 By the Next Level?
 By on the Field/ Court Performance?
 By Sport Coach Approval?
 By Player Feedback?
 By Administrator Observation?

97. No Feasible Methods for
Objective & Quantifiable
Evaluations
No Criteria for
Comparative Analysis
Between Personnel
Objective Evaluation
Cannot Come from
Supervisors

98. Communicate
S&C Coaches
need to Speak
the Language
Establish
Collaborative
Standards for
each Program
Educate
Relate In-the-
Room to On-
the-Field
Manipulate
Data to
Correlate
Results
Initiate
Formal
Evaluations
from
Administrators
Clarify
Parameters
Evaluate
Generate a
Rubric
Bring in an
Outside
Source

99.  Athletic Development: The Art & Science of Functional Sports Conditioning. Vern Gambetta. Human Kinetics. 2006.
 The Coach’s Strength Training Playbook. Joe Kenn. Coaches Choice. 2003
 Essentials of Strength and Conditioning. Thomas R. Baechle & Roger W. Earle. Human Kinietics. 2008
 Optimizing Strength Training: Designing Nonlinear Periodization Workouts. William J. Kraemer & Steven J. Fleck.
Human Kinetics. 2007
 Starting Strength: A Simple and Practical Guide for Coaching Beginners. Mark Rippetoe & Lon Kilgore. The Aasgaard
Company. 2005.
 Periodization Training for Sports. Tudor Bompa & Michael Carrera. 2005
 Practical Programming for Strength Training. Mark Rippetoe & Lon Kilgore. The Aasgaard Company. 2006.
 Principles and Basics of Advanced Athletic Training. VladimirIssurin. 2008
 Supertraining. Mel C. Siff. 2000.
 High/ Low Sequences of Programming and Organizing Training. James Smith. Power Development Inc. 2005.
 Speed Training Considerations for Non-Track Athletes: The Development of Speed Throughout the Annual Plan.
James Smith. Power Development Inc. 2006.
 Special Strength Training: A Practical Manual for Coaches. Yuri V. Verkoshansky. Translated by Michael Yessis.
Ultimate Athlete Concepts. 2006.
 Science and Practice of Strength Training (2nd Edition). Vladimir M. Zatsiorsky & William J. Kraemer. Human
Kinetics. 2006.

101. www.elitefts.com/author/mark-watts/
strength.coach.education@gmail.com
Twitter: Coach_MJDubs
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