The Elitefts™ Sports Performance Coach Education Series is a comprehensive educational resource for coaches in the collegiate, high school, professional, and private settings. This series will take a fundamental approach to various topics that will enable coaches the additional skills to enhance their coaching abilities, improve marketability in the industry, and drastically increase the impact they have upon their athletes.

More Work in Less Time

Practical Methods to Add Training Density and Keep Athletes Engaged

One of the most fundamental problems for strength and conditioning coaches is being able to institute a program where athletes can physically develop in a setting with limited time allotted to them. Time constraints due to NCAA regulations, facility limitations, and overall scheduling conflicts are prevalent in just about any sports performance environment.

Enabling athletes to use all the time in a training session in order to maximize performance potential is a skill-set that comes with experience for coaches. Overcoming obstacles and limiting excuses are what separate the good coaches from the average.

This presentation will provide five separate strategies to improve what Joe Kenn refers to as training density. These methods go beyond supersets and circuits, but rather include logistical improvising that can eliminate downtime and optimize the limited time we as coaches have training athletes.

 Presentation Outline

Factors to Increase Work

  • —Dumbbell/Kettlebell Set-Up
  • —Rack Assignments and Rotations
  • —Competitive Speed Groups
  • —4-Cone Drills
  • —Agility Ladder Shuffles

——Set-Up for Olympic DB or KB Exercise

—Strategies for Exercise Density

  • —Mobility Between Sets
  • —PreHab Between Sets
  • —Complex Training
  • —Jumps after Squats/ DLs
  • —Throws/ Plyos after Presses
  • —Antagonist

—Rack Assignments

—Assign Racks by:

  • —Height
  • —Highest Working Set

—Supersets & Complexes

  • —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, Jumps, Antagonist, PreHab, Load, Load, Repeat

—Rack Assignments

  • —Rack Rotation—Rack Rotation

Speed Training

—Linear Speed Mechanics

  • —PAL Concept
    • —Posture
    • —Arm Action
    • —Leg Action
  • —Frontside Mechanics
  • —Backside Mechanics
  • —Competitive Speed Groups
    • —Multiple Starts
  • —Resisted Starts

—Competitive Speed Groups

  • Set-Up
  • Leap Frog within Groups
  • Next Sprint Reposition
    Leap Frog within Groups
  • —Competitive Speed Groups
    Switch Lines

competitive speed groups—

Agility Training

  • —4-Cone Drill Set-Up
  • —Specific Shuttle Protocol
    Ladder Shuttles
  • —Specific Shuttle Protocol
    Pro-Agility Shuttles

4 cone set-up—

Agility Drill Pool

4 Cone Drills

  • —Figure 8
  • —Triangle
  • —L
  • —Shuttle L (3-Cone)
  • —A
  • —N
  • —Reverse N

ladder shuttles—

Ladder Shuttles

—*(back to start line)

  • —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


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

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