Daily Workout Playbook Executing Everyday with Excellence - Training Management guide
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Daily Workout Playbook
Executing Everyday with Excellence
Training Management guide
Copyright, TRAIN HEROIC LLC 2014 1
Daily Workout Playbook:
Table of Contents
The Philosophy 3
The Set-Up 4
Pre-Workout Session 5
During the Workout Session 6
Post-Workout Session 7
Daily Workout Playbook Weightroom Card 8
Foundational Movement Cue Sheet 9
Copyright, TRAIN HEROIC LLC 2014 2
Daily Workout Playbook:
The Philosophy
As a coach, your goal is to win a championship.
When you look at legendary coaches that built lasting, championship programs, it’s not only what they
did, but how they did it that counts. Think Vince Lombardi. Or John Wooden. How about Red
Auerbach or Bear Bryant. They each stand tall among their peers in setting the clearest of
expectations for commitment, intensity of effort, accountability and competition on the field or court,
and off.
These same standards apply in the weight room, as well. The best training program in the world,
applied to the best athletes, and led by the best coaches is rendered meaningless without a consistent
expectation of 100% commitment, intensity of effort, accountability and competition.
The goal of this Daily Workout Playbook is to facilitate easy, efficient and effective implementation of
the Train Heroic training program so that you first “Win the Gym” on the way to winning the
championship.
But consistency of expectations is KEY. To win, it’s 100% commitment or nothing. There is no gray
area. Anything less than absolute commitment will not win the championship.
Establishing such expectations early on is vital to your team’s success in the weight room. Tolerance
of one athlete’s lack of commitment without consequence undermines the entire team: Suddenly
there will be two athletes slacking off. Before you know it, a third and a fourth are no longer
accountable, and suddenly your training program, your coaches’ time, and your season are lost.
Yet avoiding this issue is simple. And it is up to you, the Coach.
If you demand and communicate 100% commitment from DAY 1, you can expect that all athletes will
give 100%, 100% of the time. It is a cultural expectation. It’s woven into every behavior, from getting to
the weight room on time, to posting accurate results, to supporting one’s teammates. It’s the right way
to do things. And, it’s also the only way to do things if you are truly committed to win.
Like your pre-game warm-up, building committed routine into your daily training regimen establishes
tone, reinforces strong habits, and solidifies a team culture of commitment, intensity, accountability,
and competitiveness. These are the qualities that make champions. These are the characteristics that
make champions our Heroes.
Copyright, TRAIN HEROIC LLC 2014 3
Daily Workout Playbook:
The Set Up
Objective: Creating un-interrupted flow and intensity in the weightroom.
Most high school coaches are short on time, short on staff, short on space, and long on athletes.
Renown strength coach Steve Kenyan describes the typical circumstances of high school team training
as a ratio of 1:50:50:1550, meaning one coach to 50 athletes, training in 50 minutes, all inside 1550 sq.
feet of space.
As a result, thoughtful planning and disciplined execution are required to get it done properly. When
set-up right, time in the weight room is a thing of beauty, as coordinated and choreographed as your
band’s best halftime performance.
How to Break Down Your Team:
• Divide the your athletes equally into three lift groups (these will be assigned to the varying stations
of the workout)
• Each athlete in a particular lift group should be of approximately the same height and strength
capacity. We do this is for efficiency. If athletes are similar in strength and height, we can make
faster changes between lifters in the weightroom by minimizing switching bar heights and weights
• Every day lift groups will rotate the station at which they’ll start
What do You Need to Set it all Up?
Function Form
Workout Leader Coach, Asst. Coach, Captain
Training Protocol Printed Workout Cards
Data Tracking Golf Pencils + Paper to transfer to
phones/computers later
Time Management Stopwatch / Large Digital Clock
Competition Printed Leaderboards from day
previous
Copyright, TRAIN HEROIC LLC 2014 4Daily Workout Playbook: Pre-Workout
Pre-Workout During Workout Post-Workout
Every training session starts together and finishes together. Whether the session is led by a coach or a
team captain, it is absolutely imperative to start the session together, build consensus, establish
routine, and initiate the workout as one.
HOW to lead the Train Heroic Pre-Workout Session (10 minutes)
1. Warm up
• Team performs daily warm up together and w/o interrupted instruction
• Coach has Workout Cards printed and Athletes pick them up from central station
2. Review
• Announce last workout’s attendance/participation using yesterday’s leaderboard
• Again, 100% or NOTHING. If there is anything less than 100% of possible athletes participating, the
ENTIRE TEAM has a clear consequence: 50 BURPEES.
• When 100% participation is accomplished, publicly recognize and celebrate the feat
• Performance (Tuesday/Friday) & Progress (Monday/Thursday)
- (Top of Leaderboard, PR, Best attendance)
- (Examples: Increase Hero rating, % Increasing in lift, Improved attendance)
3. Reinforce
• Today’s Training
- Athletes SHOULD have already previewed today’s training and be prepared to execute
- Assign each lift group to a training station (Groups should rotate starting stations each session).
• Coach ‘Em up
- What is the focal element of today’s workout?
- Why is this element impactful and how does it transfer to field?
- What does success look like for today’s workout?
*All of these elements are covered in the weekly workout previews sent out on Sunday evenings.
Players and coaches should know these before starting. The “why” element is the knowledge piece
that makes learning sticky and performance powerful.
Copyright, TRAIN HEROIC LLC 2014 5Daily Workout Playbook: During Workout
Pre-Workout During Workout Post-Workout
Great training sessions are about flow. Every workout will have a rhythm that is dictated by movement,
coordination, and execution, and held accountable by a clock. The clock rules supreme in creating
urgency and efficiency in team training environments. No second should be wasted.
HOW to lead the Train Heroic Workout Session (45 minutes)
1. Motivate
• Drive intensity
- Time management (see below)
- Know the goal of each phase and how athletes should attack the movements
• Build competition
- Redzone - Hype the daily Redzone. Fire up your athletes and challenge them
- Leaderboards - Point out progress, shout out performance, and PRs
2. Keep ‘em Moving
• Clock management
- Each station in the training phase is hit for 15 minutes
• The clock should be visible AT ALL TIMES and athletes should be keenly aware of when station
changes will be happening
• Rest Management
- Athletes at each station should be aware of their rest intervals. Most often, rest is prescribed in the
workouts themselves or will come naturally as a function of the workout’s construction
• Record Results
- Athletes are aware of their training data and information. Each athlete must have their workout card
nearby and a pencil to update any relevant results. Athletes are moving, spotting, or recording their
info and reviewing their next set
3. Spot ‘em
• Visual spot - To watch form for safety and technique and assist in optimization of movement
• Fingertip assist - To push athletes and, in some cases, assist just enough to finish repetitions of a lift
• Rescue spot - To prevent weights from hurting a lifter if they fail
Copyright, TRAIN HEROIC LLC 2014 6Daily Workout Playbook: Post-Workout
Pre-Workout During Workout Post-Workout
Each training session will end as a team and in an organized fashion, dictated by the clock.
This official conclusion is an impactful moment. It’s an opportunity for team building, learning, and
ultimately--progress. The team should break together and finish knowing what was accomplished and
what is to come.
HOW to lead the Train Heroic Post-Workout Session
1. Celebrate success
• What went well? Who really got after it? Who stood out? Let this be known to the whole group so that
others have something to shoot for and aspire to
2. REMIND ALL ATHLETES TO LOG TRAINING RESULTS EVERYDAY
• Young athletes need clear expectations. You must demand that ALL athletes log their training results
no later than 2 hours after they leave the weightroom. Leadership (in the form of coaches, assistance
coaches, and captains) must CONTINUALLY remind the team of these winning habits
3. Assign “Homework”
• Great athletes build great habits. One hour is not enough time to achieve optimal performance. There are
so many easy things that can be done and built into an athlete’s nightly routine. These elements are
assigned in the “Homework” section of the today’s training, and they should be reinforced by team
Leadership so athletes remember to perform them. Get your team doing their homework and watch
injury rates plummet, know-how soar, and wins accumulate
Copyright, TRAIN HEROIC LLC 2014 7Daily Workout Playbook
Weightroom Card (print and laminate)
Pre-Workout (10 minutes)
1. Warm up
1
• Team performs daily warm up together and w/o interrupted instruction
2. Review
• Announce last workout’s team attendance/participation
• 100% or NOTHING. Celebrate or issue consequence: 50 Burpees
• Progress & Performance
3. Reinforce
• Today’s training: What are we doing? Why’s it impactful?
During Workout (45 minutes)
2
1. Motivate
• Drive intensity & Build Competition
2. Keep ‘em Moving
• Clock management (15 minute stations)
• Rest Management - Know the rest protocols, reinforce them
• Recording Results - Resting athletes update results on Workout Cards - None should be left
behind or on the floor
3. Spot ‘em
• Fingertip Assist, Visual, and Rescue Spots
Post-Workout (5 minutes)
3
1. Celebrate success
• Who stood out? Who had great effort? Shout ‘em out
2. Remind all athletes to log results
• 100% of athletes MUST be on the leaderboard 2 hours after the training session
3. Assign “Homework”
• 1 hour is not enough time. Great athletes spend time beyond the weightroom
Copyright, TRAIN HEROIC LLC 2014 8Foundational Movements
and Coaching Cues
•In Front Squat, bar is “racked” tight to throat and rests 100% on
body
•In Back Squat, bar is high on traps resting comfortably
Squat •Knees track over toes
•Elbows drive up and out (*on front squat)
•Upright torso, Neutral spine
•Flat feet with weight driving through back corner of heels
•Feet hip width apart, Hands “clean” width
•Bar pulled into shins
Deadlift •Keep strong neutral spine
•Shoulders pulled back and chest up
•Drive through heels and pull bar off ground to hips
•Hips and shoulders should rise together
•Arms remain straight
•Full hip and leg extension
•Bar brushes and makes contact above the thigh
Clean •Elbows move around the bar quickly
•Bar is received in front rack position, landing on the body
•For a squat clean, pass through a full squat before
standing (not shown)
•Vertical torso on dip, weight on heels
Push Press •Explosive hip & leg extension
•Bar locked out over heels
•Rib cage down in overhead position
SYSTEM PREP CIRCUITS
Dynamic •10 Air Squats •Side Shuffle (10 yds each way)
•Backpedal (10 yds)
•10 Jumping Jacks •Toy Soldiers (10 yds)
Activation •10 Push-ups •High Knees (10 yds)
•10 Mountain Climbers
•Striders (10 yds)
•Carioca (10 yds each way) •Skip For Height (10 yds)
Heroic •10 Jumping Jacks
•10 Push-ups
•10 Groiners
•10 Air Squats
•10 Sit-ups
•10 Burpees
Warm Up •10 Flap Jacks •10 Frog Jumps
•Two Feet Side to Side •Ali Shuffle •Single Leg Front/ Back
Quick Feet •Two Feet Front to Back •Quick Touches ("Pitter Patter") •Single Leg Side/Side
Copyright, TRAIN HEROIC LLC 2014 9You can also read
