How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance

This video will cover the creation of a strength and conditioning program for athletic performance from start to finish.
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[@WilliamsWrestlin]

This is a fucking God send. You have no idea how long I've been looking for A C&S channel, especially one who explains and programs

[@FlowHighPerformance1]

Glad you like it 👍

[@MrStool3500]

wow .very clear and understandable . as a young personl trainer its super help ! thanks

[@22beta18]

Took a lot from it, much appreciated

[@martincorrea4031]

Incredible content!! Thank you so much really appreciate it and thanks for sharing your knowledge!

[@FlowHighPerformance1]

No problem 👍

[@gerardov9693]

Man if I was a Rugby player I would be dreading week 5 of block 3 where we bench 1000% of our 1rep max for 2 singles

[@eoinocinneide]

This is the best athlete program i've ever seen and Ive made my own but i've incorporated a upper/lower split and on the upper day i do endurance and lower i do change of direction, speed, ect

[@FlowHighPerformance1]

Glad it was useful 👍

[@AGoodEgg_]

This is one of the clearest explanations I’ve seen. Thank you. Currently doing my level 4 strength and conditioning qualification. The best videos I’ve seen have come from Australia and Ireland GAA coaches for MAS training. Trying to incorporate MAS in to a rowers ergo programme. No literature in that field currently exists as far as I can see. Hope you don’t mind these cheeky questions. 1) do you know of a good source for dummy/skeleton progression programmes in different sports 2) may I ask your qualifications? You have a very good teaching style.

[@FlowHighPerformance1]

Glad you enjoyed the video! 1. No, I don't know any resources for dummy/skeleton training unfortunately. 2. I have a bachelor degree in exercise and Sport science 👍

[@crd941]

Such a helpful video!! Thank you for your content!

[@FlowHighPerformance1]

no problem 👍

[@Improveathletics]

Dude you are a beast!

[@frenchiefatty7164]

Hi I just really wanted to express my gratitude for you making this video. I was having some trouble making my own program but you really filled in the loose gaps, and its honestly starting to be a lot more understandable thanks to you❤

[@FlowHighPerformance1]

no problem

[@chrisdellosa1139]

Awesome vid bro great content

[@benjaminwetscher9614]

Great content!

[@FoxTrotSUBSCRIBE_PLZ]

This channel is a hidden gem

[@FlowHighPerformance1]

Glad you find it useful 👍

[@armandomema5535]

One of the best fitness channels!

[@FlowHighPerformance1]

Glad you like it 👍

[@ryanbeatbox]

One of the biggest things anybody should realize before making an S&C program is you train movements, not muscles. Building the body, not bodybuilding. I know it seems self-explanatory but I've seen so many people do an athletic-based program where they train all the muscles because they think it'll improve overall athleticism, but while that works for some muscle groups, like doing Squat, for example, it doesn't meet the actual diversity that's required in athletic S&C programs. For example, in an athletic context, doing squats isn't for building quad size and strength, it's more about providing an explosive base for other movements on the field, whereas a bodybuilder is doing it strictly to grow leg size and definition. Watching this video with the above in mind will help people even further to make a good S&C program for themselves and the underlying difference between traditional bodybuilding and athletic-based training. This video was really really good, and I think it nailed pretty much everything. Defining the needs of the sport, defining the player position and needs to be based on it, defining player weaknesses in his position, attacking with a program to round out everything needed based on movements of the position, and not just building a traditional hypertrophy-based muscle group exercise schematic.

[@mr.tincann3369]

One thing I disagree with is that I think you should use complex multimuscular movements like the squat and bench as strength movements and supplement them with power oriented exorcizes and reps

[@bright9396]

Fantastic video

[@Mrmightycat]

Dope video

[@1UnitFitness]

Great! I might apply some of these to boxing 🥊

[@erikdvm8029]

Is there a video just like this but for Football instead? I'm in high school and i'm wanting to expand my knowledge and learn practical application. I am just really interested in why i do WHAT i do. Also, i stumbled across your channel today and you have very valuable and informative content.. Underrated Channel 💯 You guys deserve millions of subs!

[@FlowHighPerformance1]

Glad you like the channel 👍 I don't have a video on football specifically but I'll consider making one

[@karimchaulvilchis5601]

It is a great video, i`m a S&C coach of a football team, in Mexico, we play at a collegiate level, all the info you upload it has been very helpful. Can you do one specifically on football, and also go deeper in terms of frequency when working all thoose capacities, thank you.

[@FlowHighPerformance1]

Check these videos out kzbin.info/www/bejne/aXPVpYiMosmZY6M kzbin.info/www/bejne/g3Wbc6J-iKaVfpI

[@kingdude267]

Great video! It'll be awesome if you make a video to how to program for fighters

[@FlowHighPerformance1]

Check this video on strength and conditioning for combat Sports kzbin.info/www/bejne/hafHlo2BqcSGaq8

[@ehaballithawy3711]

amazing

[@chrislozanocountry]

Thank you so Much for your Videos. Have you done one for Football? I have a son that is in Football and would love to see one for Strength, Hypertrophy, Power, SAQ for a High School Collegiate Athlete.

[@FlowHighPerformance1]

Haven't made a video for American football yet. I probably will in the future at some point 👍

[@SirBandos_]

Great video! When mentioning the loads per week, are you referring to each training session or the total load of each week? How many training days per week are assumed in this example?

[@FlowHighPerformance1]

Total load over the week. The exact frequency doesn't matter, it's about the principle of load management 👍

[@jessetoth5840]

Awesome content. I was wondering how you would split this up during the week. I get total volume would stay the same but how many days/week would you train and what training goals would you group together? Thank you.

[@FlowHighPerformance1]

Gym training -Power -Strength -Hypertrophy Field training -COD -Speed & acceleration -Plyometrics Depends on the athletes schedule, but gym training 1-3x / week, and field training 1-2x / week usually works well 👍

[@starlight-music4u]

⁠@@FlowHighPerformance1how would the rest days work? Would you do Monday:gym Tuesday:field Wednesday:gym Thursday:field Friday:gym weekend rests? Or should I rest the day after a workout?

[@verfugbarkite]

Good stuff.

[@FlowHighPerformance1]

cheers 👍

[@MicroPsycho]

Loved the video it was very imformative. Do you think you could make one for a soccer player?

[@FlowHighPerformance1]

already have kzbin.info/www/bejne/aXPVpYiMosmZY6M

[@nawelguennache1292]

This video is amazing 👍👍, can you please do a handball video 🙏🙏

[@FlowHighPerformance1]

Maybe at some point 👍

[@SlavicRatnik]

To start off, great video but I have questions. Should you break your training days into two sessions or you should only do that when you have strength and conditioning for one session then endurance the following day or first thing in the morning. I would like to say personal preference but time is valuable. What is Early Prep vs Late Prep, my take on it is.. preparing for a training school or a game/event/ physical test and you have to meet certain requirements. Lastly, what happens when you reach a plateau/ decrease in numbers, would you go into a deload or overload/progressive overload then deload the week after. Thank you for the videos.

[@FlowHighPerformance1]

1. yes, you can perform multiple S&C sessions per week. This video just used one session to demonstrate the principles. 2. early prep is the time you are close to when you need to peak - ie. important competition/event during the year. late prep is further from your peak - ie. off-season 3. I would expect constant progression every week for the entire year - unless you are a beginner. Just run with the program, and whatever rate of progress you achieve, that is all you can do 👍

[@amandalaquemanda_]

Thank u smmmm

[@FlowHighPerformance1]

No problem 👍

[@WilliamsWrestlin]

I would love if you made some videos on how to program for American football

[@FlowHighPerformance1]

Maybe at some point 👍

[@pulsestudio9224]

Woooowww

[@ATAMACLIFTON]

Great content, I’m a martial arts instructor, is it possible to get some ideas for kicking and striking conditioning?

[@FlowHighPerformance1]

I have made a video on S+C for combat sports, which you find here kzbin.info/www/bejne/hafHlo2BqcSGaq8

[@workit373]

Which split should we do and what about accessories like biceps triceps ,abductors ,adductors ,hip flexors and shoulder internal and external rotators

[@FlowHighPerformance1]

Whatever split suits your schedule best. Yes, you can definitely include some accessory work if you want 👍

[@loganswope]

Can you be more specific about the endurance training? Distance and rest time? And how much does it change between blocks?

[@FlowHighPerformance1]

I intentionally didnt go into too much detail on endurance in this video because it is dependent on the team-practice schedule. Most of the endurance work will probably be covered in team practice sessions already 👍

[@bradenfears6380]

Great video, I just have one question! If you’re already decreasing the load for reactive power, why are you also decreasing the load for resisted power? I get to make that exercise more sport specific, but it seems to me that if you already have one power exercise getting lighter, it would be sort of redundant to have another. Thanks I’m advance!

[@FlowHighPerformance1]

Yes, to make it more sport-specific. I see that you could make the argument not to decrease load for resisted power too 🤔

[@bradenfears6380]

@@FlowHighPerformance1 awesome! Thanks!

[@sachakenna2543]

great video! would you suggest an AFL player to do this program as it is similar to rugby? if not what would you switch out?

[@FlowHighPerformance1]

Yes, all field-sport athletes would have a similar program 👍

[@colewatt9269]

@@FlowHighPerformance1 Quick question. Is this program in the video based of a 1x per week training program? Or do the athletes do the same workout 2-3x per week. Obviously it's depending on time of year too

[@FlowHighPerformance1]

This is just an example to demonstrate the principles. The athletes could train as many times per week as required 👍

[@suni0206]

Wooow 🤩 thank you so much 🙏 is there a chance for you to do this kind of video for volleyball player 🙏🙏🙏🙏

[@FlowHighPerformance1]

Glad you found it useful. I will consider making a video for volleyball players at some point 👍

[@suni0206]

@@FlowHighPerformance1 thank you so much 🙏

[@FlowHighPerformance1]

Hi, I just made a video on strength & conditioning training for volleyball. here it is kzbin.info/www/bejne/pp3Nm3Z4oMqri7s

[@suni0206]

I can't thank you enough for that 💖❤🙏

[@SupersetXD]

hey, great video! should a multi-sport athlete train all the trainable aspects of strength and conditioning? (i do combat sports, basketball, and volleyball)

[@FlowHighPerformance1]

Probably so in your case, except you probably dont need to do much linear speed training 👍

[@SupersetXD]

@@FlowHighPerformance1 alright, thanks!

[@ltakethisl3313]

First of how tf do you expect to be better than everyone if you keep switching between sports. Combat sports is something you don’t play and if you don’t take it seriously and go against someone who is really hungry you could get injured

[@jaymen8640]

In what part of the season would you run a program like this, Mid season, off season or pre season?

[@FlowHighPerformance1]

Can be any time of the season. Run the peaking phase in-season, and the more general phases in off season 👍

[@brandonyoo7777]

part of my sport is explosive upper body power, would power cleans and push presses fall under loaded power progression or maximal strength?

[@FlowHighPerformance1]

loaded power

[@DWittie]

I’ve got a question if anyone can answer, he gives us a pretty good setup but every day is the same workouts just progressively overloaded over weeks, maybe I missed it but did he specify if you are supposed to do it every other day or if you can do it days in a row and still recover properly

[@FlowHighPerformance1]

This is just an example to demonstrate the principles. You can implement different workouts throughout the week using the same principles 👍

[@amitanthony8208]

Hi... Brother, can you suggest me How to make S & C programme for football player for 5 weeks

[@FlowHighPerformance1]

I have plenty of videos on s&C programming for soccer. You can find them on the channel 👍

[@iambanana272]

Gosh that 15th week at a 1000lbs Bench press Looks tragic . Jokes aside really great content, came to this quite late but better late than never i guess . Thanks a lot

[@FlowHighPerformance1]

😂 yes, my mistake

[@msciancalepore]

Sort of..you're close but this will get boring to an athlete after 2 weeks...what about over head press? What about mobility ? Arms? Gastrocs? Tibs? Traps? This example lacks basic vertical/horizontal Press & Pull weeks which compliment each other. I can't imagine squatting or benching or SL RDL's 4 weeks in a row..while changing set and rep ranges ONLY.....but you got me thinking so thank you for that..good luck

[@FlowHighPerformance1]

Definitely some important considerations here. This is just an example to demonstrate the principles. It isn't necessarily a practical training plan 👍

[@ollietynan4678]

How many sessions per week should you do of this and are all exercises done in one session?

[@FlowHighPerformance1]

can be as many times per week as you find practical. can all be done in one session or over multiple session throughout the week 👍

[@vivaangamingff5070]

As being an 14 year old girl can I follow this?

[@FlowHighPerformance1]

I would recommend getting an experienced trainer/lifter to help you perform the exercises safely first 👍

[@davidh.suantak4239]

Is rloaded power a progression of reactive power?

[@FlowHighPerformance1]

No, loaded power is power exercises using external load, which increases resistance and decreases velocity 👍

[@workit373]

Pls pls make for cricket players if possible Would be grateful 👍

[@FlowHighPerformance1]

maybe at some point 👍

[@emmettroche313]

just wondering, how can you implement this into day to day training such as push pull leg splits etc.

[@FlowHighPerformance1]

This is designed purely for athletic performance, not muscle growth. You may be able to create a hybrid split incorporating both training goals, but this would require an entire video...

[@emmettroche313]

@@FlowHighPerformance1 thanks for reply, since my comment ive decided to run an upper lower split 4x a week with 2 field sessions. This covers all the qualities i need to work on. Thanks for reply and vid👍👍

[@FlowHighPerformance1]

No problem, all the best 👍

[@Anonymous-jy3ek]

If I do max strength training with a fast intent even if the bar speed is slow, will i build strength or is it not good for max strength ? (I'm an athlete)

[@FlowHighPerformance1]

the main determinant of max strength is the load you use. Heavy loads mean you wont be able to lift fast

[@Anonymous-jy3ek]

So a fast intent is good ?@@FlowHighPerformance1

[@Anonymous-jy3ek]

Can i bench press and squat in the same session as full body for max strength ?

[@FlowHighPerformance1]

Yes, I'd say you can

[@Anonymous-jy3ek]

thanks bro @@FlowHighPerformance1

[@Anonymous-jy3ek]

Hey there, i have another doubt.Does squatting with a fast intent even if the bar speed is slow build strength ?@@FlowHighPerformance1

[@dibsdibs7610]

How about volleyball program

[@FlowHighPerformance1]

Check out this video kzbin.info/www/bejne/pp3Nm3Z4oMqri7s

[@brunojekabsons190]

what does load mean?

[@FlowHighPerformance1]

Weight lifted

[@varunghosh2384]

how do you box jump with a load of 100?

[@naomisymmonds8048]

Engage "Beast Mode" hahaha

[@eoinocinneide]

Box squat so squatting down until you touch the box then back up. I read it as box jump aswell but then realised it was 'Box Squat'

[@khadijahh-t2372]

Is this for females and males?

[@FlowHighPerformance1]

yes 👍

[@L3rrab]

I was waiting to know how many session a week ? Or these exercises are all done in one session?

[@L3rrab]

Flow High Performance thank you i thought of 2 per week as well in the in season as i would split btwen sprints and the rest i would do it as contrast training it in one session

[@georgierivera6570]

Are you referring to kilos or pounds?

[@FlowHighPerformance1]

Kg

[@georgierivera6570]

@@FlowHighPerformance1 thank you

[@FlowHighPerformance1]

@@georgierivera6570 No problem 👍

[@isaacbohorquez2090]

Great content !

[@FlowHighPerformance1]

Cheers 👍