STRENGTH,

POWER,
AND SPEED
PROGRAM
DESIGN
 Introduction
Type “how to get strong” into Google and you’ll be hit with millions of templated
programs claiming to get you jacked in 30 days.

These generic strength programs work until they don’t. Training programs that
aren’t matched to your client’s goals, function, and capabilities will inevitably
result in a dreaded strength plateau.

What’s more, doing complex and explosive movements without a proper

foundation will lead to poor mechanics, and, even worse, injuries.

The key to a lifetime of gains? Principle-based and personalized strength

programs.

Understanding exercise principles takes the guesswork out of writing programs,

so you can design safe, effective, and personalized workouts with confidence.

In this guide you will learn the theory and application of the strength
continuum, a fundamental strength principle. Read the guide and watch the
accompanying videos to learn how to write programs that can bust through any
strength plateau.

2 Strength, Power, and Speed Program Design

 The Strength Continuum Defined:
The strength continuum is a foundational program design principle upon which
different kinds of strength activities are classified.

On the far left side is absolute strength, followed by strength speed, then speed
strength, and on the far right side, absolute speed.

We progress the strength continuum from the left to the right, starting with slow
and intense contractions and moving to faster and less intense contractions.
Developing the strength continuum in this way allows for maximal expression
across the continuum over time.

Click the video for an

explanation of the
strength continuum.

3 Strength, Power, and Speed Program Design

 The key to a lifetime of gains?
Principle-based and
personalized strength
programs.

4 Strength, Power, and Speed Program Design

 Absolute Strength

Absolute strength is a type of strength training that involves moving heavier

loads at a relatively low speed. This form of training begins with building muscle
endurance and motor coordination. Absolute strength training sits on the far left
side of the strength continuum and is the foundation for the rest of the strength
continuum.

Most clients can train and thrive within absolute strength alone. The benefits of
absolute strength training include improvements in bone density, lean muscle
mass, and minimizing the negative effects of the aging process.

Progression to Develop Absolute Strength:

There are no prerequisites for developing absolute strength, but the priority
of absolute strength training will depend on the training age and goals of the
trainee.

To develop absolute strength, start with motor control exercises, then move to
strength endurance, and then to maximal contractions.

5 Strength, Power, and Speed Program Design

 Sample Progression of Absolute Strength in the Squat

Motor Control
Air Squat @3110, 12-15 reps x 3 sets; rest 60 seconds

Strength Endurance
Front Squat @30X0, 6-8 reps x 3 sets; rest 2 minutes

Maximal Contraction
Back Squat @20X0, 2-2-2; rest 3-4 minutes

Absolute Strength Exercises

Deadlift Pull-Up
Back Squat Barbell Lunge
Bench Press

Absolute Strength Training Plan

Week 1

A.Back Squat @ 31X1, 5-5-4-4-4; rest 3-4 minutes

B. Dumbbell Hamstring Curl @30X0, 10-12 reps x 3 sets; rest 90
seconds
C. 3 sets:

10 V-Ups
15 second Dead Bug Crunches
10 V-Ups
Rest 2 minutes

6 Strength, Power, and Speed Program Design

 Week 2

A. Back Squat @ 31X1, 4-4-3-3-3; rest 3-4 minutes

B. Dumbbell Hamstring Curl @30X0, 10-12 reps x 3 sets; rest 90
seconds
C. 3 sets:

12 V-Ups
15 second Arms Forward Hollow Hold
12 V-Ups
Rest 2 minutes

Week 3

A. Back Squat @ 31X1, 3-3-2-2-2; rest 3-4 minutes

B. Dumbbell Hamstring Curl @30X0, 8-10 reps x 3 sets; rest 90
seconds
C. 3 sets:

15 V-Ups
15 second Hollow Hold
15 V-Ups
Rest 2 minutes

Week 4

A. Back Squat @ 31X1, 2-2-1-1-1; rest 3-4 minutes

B. Dumbbell Hamstring Curl @30X0, 8-10 reps x 3 sets; rest 90
seconds
C. 3 sets:

25 V-Ups
20m Quadruped Crawl
Rest 2 minutes

7 Strength, Power, and Speed Program Design

 Strength Speed

Strength speed is characterized by the moving of a load faster, relative to

absolute strength. Olympic lifts are a great example of strength speed training.

The benefits of strength speed training are very sport-specific. Clients training
for health and longevity do not need to train strength speed. However, some
clients do enjoy strength speed training and with the appropriate base of
absolute strength and skill, this can be implemented safely.

Prerequisites to Develop Strength Speed:

Before expressing strength speed work at high intensity, it is important to make

sure that force generation through absolute strength training is developed. The
prerequisites of absolute strength to safely and effectively express strength
speed include:

Back squat with 1 x bodyweight

Deadlift with 1.25 x bodyweight

Three strict pull-ups

Three strict dips

It is possible to train strength speed at lower loads with appropriate technique as

a skill prior to developing these absolute strength prerequisites.

8 Strength, Power, and Speed Program Design

 Strength Speed Exercises

Snatch Clean Clean and Jerk

Strength Speed Training Plan

Week 1

A. 1 Snatch High Pull + 1 Snatch + 1 Snatch Balance; Every 90

seconds x 6 sets (3 sets @ 70%, 3 sets @ 75%)

B. 1 Power Clean + 1 Low Hang Power Clean + 1 Split Jerk; Every

90 seconds x 6 sets (3 sets @ 70%, 3 sets @ 75%)

Week 2

A. 2 Snatch; Every 90 seconds x 6 sets (3 sets @ 75%, 3 sets @

77.5-80%)
B. 2 Power Cleans + 1 Split Jerk; Every 90 seconds x 6 sets (3 sets
@ 75%, 3 sets @ 77.5-80%)

Week 3

A. 1 Snatch; Every 90 seconds x 3 sets @ 80-82.5%, Every 2

minutes x 3 sets @ 82.5-85%, Every 2:30 minutes x 3 sets @ 85-
87.5%
B. 1 Power Clean + 1 Squat Clean + 1 Split Jerk; Every 90 seconds x
5 sets (Start @ 80% and 2.5-5lb each set)

Week 4

A. Snatch; Build to a tough single for the day in 12 minutes

B. Clean and Jerk; Build to a tough single for the day in 15 minutes

9 Strength, Power, and Speed Program Design

 Speed Strength

We perform speed strength with lower loads and at a faster speed than strength
speed. Training to absorb and transmit forces rapidly is the main reason to
perform speed strength.

Speed strength development is necessary for some sport-specific clients. This

training can help increase power production in competition scenarios and
prevent injuries. Specifically, speed strength and absolute speed training can
allow better expression of power.

Prerequisites to Develop Speed Strength:

To develop speed strength, appropriate training in strength speed and adequate

levels of absolute strength is required. However, overloading with absolute
strength and strength speed will diminish the full expression of speed strength.

Speed Strength Exercises

Low Load Touch and Go Hang Power Clean Jump Lunge

Low Load Touch and Go Hang Power Snatch Clapping Push-Up

10 Strength, Power, and Speed Program Design

 Speed Strength Training Plan
Week 1

A. Med Ball Chest Toss; 1 rep every 20 seconds x 12 sets

B. Touch and Go Hang Power Clean; 3 reps every 45 seconds x 8

sets @ 45%

Week 2

A. Med Ball Chest Toss; 1 rep every 20 seconds x 15 sets

B. Touch and Go Hang Power Clean; 3 reps every 45 seconds x 8

sets @ 47.5%

Week 3

A. Depth Jump Med Ball Chest Toss; 1 rep every 30 seconds x 12

sets
B. Touch and Go Hang Power Clean; 2 reps every 45 seconds x 8
sets @ 50%

Week 4

A. Depth Jump Med Ball Chest Toss; 1 rep every 30 seconds x 15

sets

B.Touch and Go Hang Power Clean; 2 reps every 45 seconds x 8

sets @ 52.5%

11 Strength, Power, and Speed Program Design

 Absolute Speed

Absolute speed is training that develops the ability to make contractions more
anaerobic.

It has the fastest contraction rate on the continuum and is the least intense in
terms of load. This is a specialized expression of resistance training. Most clients
will never need to train absolute speed or have the base of training required to
express it.

Prerequisites to Develop Absolute Speed:

In principle, appropriate levels of absolute strength, strength speed, and speed

strength are necessary for a full expression of absolute speed.

Absolute Speed Exercises

Running Sprint Assault Bike Sprint

Absolute Speed Training Plan

Week 1

4 sets
100m Running Sprint @ very hard
Rest 2 minutes 15 seconds

12 Strength, Power, and Speed Program Design

 Week 2

6 sets
100m Running Sprint @ very hard
Rest 2 minutes 15 seconds

Week 3

4 sets
100m Running Sprint @ very hard
Rest 2 minutes 15 seconds
+
Rest 7 minutes
x2

Week 4

5 sets
100m Running Sprint @ very hard
Rest 2 minutes 15 seconds
+
Rest 7 minutes
x2

Implementing the Strength Continuum

Click the video below to

learn how to implement
the strength continuum
into your daily program
designs.

13 Strength, Power, and Speed Program Design

 Master Personalized Program Design
The fundamental principles of the strength continuum apply to every client.
However, knowing whether to prioritize squats, lunges, or cleans makes a master
fitness coach.

Your success as a coach relies on your ability to personalize exercise programs

according to each client’s specific needs. What’s more, if you plan to combine
strength training with mixed modal and cyclical conditioning, you must know
how to design concurrent training programs properly, manage training volume
and intensity, and lay out periodized training phases.

To design well-rounded exercise programs with confidence, you need a detailed

system of assessment and a deep understanding of long-term program design
principles.

For over 20 years, OPEX Fitness has been teaching coaches like you, just that.
The OPEX Method contains the science, principles, and systems you need to
coach any client, anywhere.

Are you ready to master the craft of coaching? Sign up for our free coaching
course and start thriving as a fitness coach today.

Start Your Free Coach’s Toolkit Course. ENROLL NOW

14 Strength, Power, and Speed Program Design