I decided to revisit the Seven Keys series and give a concrete example of how to impliment the seven keys and utilize the cheat sheet.  So to begin here is the cheat sheet:

Main Goal GPP

Strength G : Quickness G

Main Goal – Hypertrophy

Strength G : Strength G
Maintenance – Power
Quickness G + Speed-strength PC

For a strong but slow athlete you should use a power template. The following templates are excellent choices:

Main Goal – Power

Quickness G: Speed-strength PC
Quickness G: Speed-Strength PC + Quickness G
Quickness G + Speed-Strength PC : Strength Speed PC
Quickness G + Speed-Strength PC : Strength Speed PC+Quickness G

Maintenance – Strength
Strength PC + Strength G

If you are a quick but weak athlete the following templates may be effective:

Main Goal – Strength

Strength PC : Strength G
Strength PC : Strength-Speed PC+Strength G
Strength PC+Strength G : Strength-Speed PC +Strength G

Maintenance – Power

Quickness G + Speed-strength PC

Capacity

20% Drop Off

Peak Capacity

Every set is at maximal intensity

Stop when performance drops by 20%

Repetitive Capacity

First Set is maximal

Every other set is submaximal

Stop when you performance drops by 20% from initial set

Training Splits

Upper-Lower

Upper

Push

Pull

Delt

Bicep

Tricep

Lower

Core

Foot/Calf

Quad

Hamstring/Glute

Total Body

Push

Pull

Hip Extension/Knee Flexion

Squat/Lunge

Methods:

Strength

Normal Lifting

Isometric

Pause Reps

Multiple Pause Reps

Oscillatory Isometrics

Slow Eccentrics

Power

Dynamic Effort Method

Weighted Drop and Catch

Weighted Drop, Catch, and Explode

Altitude Drop and Catch

Altitude Drop, Catch, and Explode

Quickness

Reflexive Firing Isometrics

Weighted Drop, Catch, and Explode

Normal Lifting

Movements:

Squatting

Front Squat

Back Squat

Body weight Squat

Lunging

Forward Lunge

Side Lunge

Reverse Lunge

Front Lunge

Back Lunge

Static Lunge

Bulgarian Split Squat

Hip Extension

RDL

Good Morning

Single Leg RDL

Single Leg Deadlift

Knee Flexion

Stability Ball Leg Curl

Glute Ham Raise

Upper Body Push

Bench Press

Military Press

Dumbbell Shoulder Press

Front Raise

Side Raise

Upper Body Pull

Chin Up

Pull Up

Rear Lateral Raise

Barbell Row

Dumbbell Row

Step 1 Pick a Goal – I am choosing power

Step 2 Pick a template that matches your goal – Quickness G + Speed-Strength PC : Strength Speed PC

Step 3 Pick a capacity – I will choose peak as the athlete is interested in improving maximal speed and power

Step 4 Pick a split – Upper-Lower

Step 5 assign the movements (note I am only working through the lower body portion for this example):

Lower Day 1

Core

Foot/Calf

Quad

Hamstring/Glute

Lower Day 2

Core

Foot/Calf

Quad

Hamstring/Glute

Step 6 – Assign methods

Lower Day 1

Core – RFI decline ISO Medball sit up

Foot/Calf – RFI Low Squat Foot Jump

Quad – REA Squat

Hamstring/Glute KB Swing

Lower Day 2

Core – Russian Twist

Foot/Calf – RFI Lateral Low Squat Foot Jump

Quad – REA Speed Lunge

Hamstring/Glute – REA GHR

Step 7 assign time brackets – This is a football player so the dominant bracket is 0-10 seconds and the supplementary is 11-30 seconds

Lower Day 1

Core – RFI decline ISO Medball sit up – 11-30 sec

Foot/Calf – RFI Low Squat Foot Jump – 11-30 sec

Quad – REA Squat – 0-10 sec

Hamstring/Glute KB Swing – 11-30 sec

Lower Day 2

Core – Russian Twist – 11-30 sec

Foot/Calf – RFI Lateral Low Squat Foot Jump – 11-30 sec

Quad – REA Speed Lunge - 0-10 sec

Hamstring/Glute – REA GHR – 0-10 sec

All done!!!

Enjoy

Alex