Designing an Athletic Based

Strength Training Program

Utilizing the Brick Training Method
Zac Brouillette
Assoc. Director of Strength and Conditioning
Ohio University

Special Thanks

Sonny Sano
Ohio University Director of Strength and Conditioning
Yancy Mcknight
Iowa State Football Director of Strength and Conditioning
Joe Kenn
Carolina Panthers Director of Strength and Conditioning
John Dagata
Univ. of Oklahoma Jumps Coach

Personal Background
Athletic Background

Iowa State Football

Professional Background

2004-2006
Defensive End

Iowa State Track and Field

2006-2009
Hammer throw
Weight Throw
Shot Put

Primary Program Influences:

Joe Kenn
Yancy McKnight
John Dagata
Dan Pfaff

Univ. Of Louisville (2008)

Volunteer Intern (Football S&C)
Worked under:
Joe Kenn
Bryan Dermody
Joe Connolly
AdamFeit
Iowa State University (2009-11)
Grad Asst. (Track & Field, Football)
Worked under:
Yancy McKnight
Clayton Oyster
Andrew Moser
Ohio University (2011-present)
Assoc. Director of S&C
Work under Sonny Sano
Football, Basketball, Baseball,
Softball, & Hockey

Brick Training Method Objective

Develop

a training system that helps to

develop and enhance the athletic ability
of young athletes through practical
programming

Priority #1 is always reduce likelihood of injury

Getting stronger decreases chance of injury and improves
durability
Smart programming decreases chance of injury
NOT smart programming increases chance of injury

An injured athlete has no performance value

The weight room CAN be a cause/lead on for injury

What defines an Athletic Based Strength Training

Program?

What its NOT:

Powerlifting
Olympic Lifting
Bodybuilding
Crossfit
A training program will likely take pieces from each of these disciplines,
but you have to realize each one of these training styles is its own
competitive sport!

What defines an Athletic Based Strength Training

Program?

Brick Training Program Basics

Strength Training is done 3 days a week
Train the entire body each training session
Focus on multi joint/multi-planar movements
Train athletically = On your feet = Core engaged
Daily training sessions consist of 6 strength bricks
Ideal training session time is <60 minutes

Why Train Total Body Each Session?

Total body effort is required in practice/games

Every play requires synchronized total body movement patterns

Athlete becomes accustomed to total body fatigue

Increased motor unit recruitment than UB/LB split
Hormone response increased in total body workouts

Research shows that working the largest muscle groups results in

the highest output of growth hormone

Exercise selection is expanded

Dont waste time/fatigue on filler lifts

Frequency: Can stimulate muscle 3 times a week

UB/LB split only stimulates muscles 1-2 times a week

Why Train 3 Days a Week?

Improved recovery

Are athletes over-trained or under-recovered?

Decreased stress on athlete

Training success is often a game of stress management

Decreased wear and tear on body

Every training session inflicts small injury

Increased time for skill work, specific strength, etc

Many athletes need less time in wt room & more skill work

Can add speed/agility/conditioning days on off days

Piggybacking running & lifting doesnt work (one or the other)

Brick Training Method

4 Key Principles of the Brick Method
1.
2.

3.

4.

Rotate the order of exercises based on type of

movement and type of effort
Prioritize these exercises based on type of
movement and strength developed and place
them in order of importance
Control volume by regulating the number of work
sets/reps that are to be performed based on
location in the training template
Implement a variety of exercises to develop the
body in a symmetrical and safe manner

DESIGNING THE
TRAINING PLAN

Brick Method Basics

Must be able to categorize exercises into 3 primary

movements

Total Body Movements

Lower Body Movements
Upper Body Movements

Must be able to categorize exercises into 3 secondary

movements

Single Leg Multi-Planar Movements

Horizontal and Vertical Row Movements
Posterior Chain Movements

Must be able to categorize movements into 3 types of effort

(Sub) Maximum Effort

Dynamic Effort (speed/explosiveness)
Repetitive Effort (strength endurance)

Types of Effort
Defined by Zatsiorsky
The Maximal Effort Method

Builds strength speed and absolute strength

Improves neuromuscular coordination by increasing
motor unit recruitment, rate coding, and motor unit
synchronization

4-10 sets of 1-3 reps >90% 1rm

Can lead to CNS fatigue
Increased risk of injury
Not for new or un-trained athletes

Types of Effort
Defined by Zatsiorsky
The Sub-Maximal Effort Method

Helps develop muscular growth

Increased motor unit recruitment (not as much as ME)
Great for introducing training to young athletes

3-6 sets of 5-10 reps at 70-85% 1rm

Lower CNS fatigue
Lower Risk of Injury
Ideal for young athletes

Types of Effort
Defined by Zatsiorsky
The Dynamic Effort Method

Non-fatiguing load lifted with highest attainable speed

Think EXPLOSIVE movements
High RFD

5-12 sets of 3-5 reps between 40-70% 1rm or BW

Body weight movements (jumps, med balls)
Accommodating Resistance

Types of Effort
Defined by Zatsiorsky
The Repetition Method

Promotes strength endurance and muscle hypertrophy

Strengthens neural/muscular deficiencies and increases
work capacity (fatigue resistance)
Lifting a non-maximal load to failure or near-failure

2-5 sets of 6-20+ reps between 50-70% 1rm

Variable

Max Effort

Sub Max
Effort

Dynamic
Effort

Repetition
Effort

Load (% of 1
RM)

90-100

70-85

40-70

50-70

Reps per set

13

5-10

15

6-20+

Sets per
Exercise

4 10

3-6

5-12

25

Rest between
sets (mins)

26

1.5-2.5

45 s 1.5

12

Duration ( sec
per set)

5 10

20 60

48

80 150

Speed per rep

(% of max)

60 - 100

60 90

90 100

6 80

Training
sessions per
week

36

57

36

8 - 14

Why the Brick Training Method?

There are three ways to increase muscular strength.
These three methods include the dynamic-effort method,
the maximal-effort method, and the repetition method. Vladimir ZatsiorskyMost training programs being practiced in the U.S.

only utilize one or two of these methods.

The Brick Training Method trains all of

these efforts in one workout

Before Designing a program ask yourself this:

1. Can I teach the exercise(s)?
2. Do I have enough equipment available for
exercises chosen?
3. Can all members of training group
complete the workout in allotted time?

Basic Workout Template

Brick-Effort Type

Session T Monday

Session L Wednesday

Session U Friday

One-(sub) Max Effort

Total Body

Lower Body

Upper Body

Two-Dynamic Effort

Lower Body

Upper Body

Total Body

Three-Repetition Effort

Upper Body

Total Body

Lower Body

Four-Repetition Effort

Single Leg Linear

Single Leg Lateral

Single Leg Vertical

Five-Repetition Effort

UB Vertical Pull

UB Horizontal Pull

UB Hybrid Pull

Six-Repetition Effort

Post Chain: Hamstring

Post Chain: Glutes

Post Chain: Erectors

Designing the Workout

First, choose 3 foundation training movements

These will be the maximum effort (Brick 1) training

movements
Most common movements
1. Power Clean
2. Back Squat
3. Bench Press

These movements can be easy modified to the specific

demands of the sport
Example: Baseball

Substitute deadlift for power clean and floor press for bench
press

Foundation Max Effort Training

Movements
Total Body: (Sub) Max
Effort

Lower Body: (Sub)

Max Effort

Upper Body: (Sub)

Max Effort

Deadlift
Power Clean
Hang Clean
Power Snatch
Hang Snatch

Back Squat
Front Squat
Box Squat

Barbell Bench Press

Dumbbell Bench Press
Weighted Pushups
Floor Press

ON THE TRAINING CARD

Designing the Workout

Second, choose 3 major emphasis dynamic effort

movements to supplement foundation movement

Most common movements
1. Jumps or Speed Box Squat (accommodating resistance)
2. Olympic Lift(Pull and PC Variations)
3. Med Ball Throw or Bench Press (accommodating resistance)

The focus of the dynamic effort movement is maximum

concentric acceleration

Body weight exercises can be substituted if facility lacks proper

equipment

Dynamic Effort Training Movements

Total Body: Dynamic
Effort

Power Clean
Hang Clean
Box Clean
Power Snatch
Hang Snatch
Box Snatch
Speed Deadlift
Kettlebell Swing
Med Ball Throws

Lower Body: Dynamic

Effort

Upper Body: Dynamic

Effort

Box Squat
Speed Bench Press
Box Jump
Speed Pushup
Tuck Jump
Clap Pushup
Broad Jump
Med Ball Chest Pass
Hip Lifts
Throw Bench Press
Lunge Position Jumps

Single Leg Box Blast

Contrast Squat/Jump

ON THE TRAINING CARD

Designing the Workout

Third, choose 3 minor emphasis repetitive

effort movements to supplement foundation

movement
Most common movements
Total Body: Olympic Lift Variations (Pulls, Box Clean)
Lower Body: Front Squat, Goblet Squat, Leg Press
Upper Body: Incline Press, Push Press, Pushups

The focus of the repetition effort movement is strength

endurance and should improve mobility and provide a
hypertrophic effect

Repetition Effort Training Movements

Total Body: Repetition Lower Body: Repetition Upper Body: Repetition
Effort
Effort
Effort

Power Clean (Pull)

Hang Clean (Pull)
Box Clean (Pull)
Deadlift
DB Clean
Barbell Snatch
DB Snatch
Box Snatch
Barbell Jek
Dumbbell Jerk

Back Squat Variation Incline Bench Press

Front Squat
Decline Bench Press
Incline/Decline
Goblet Squat
Pushups
DB Front Squat
Single Arm DB Bench
Close Grip Bench
Machine Squat
Press
Safety Bar Squat
Strict Press
Low/Hi Box Squat
Push Press
Olympic Stance
Squat
Floor Press
Sumo Stance Squat
Dips
Leg Press
Board Press

ON THE TRAINING CARD

Designing the Workout

Fourth, Choose 3 Single Leg Movements
Choose one single leg movement that falls in each plane:
Linear: Lunge Variation, Split Squat
Lateral: Lateral Lunge, Crossover Lunge
Vertical: Step Ups Variation

It is important to utilize progressions in these exercises

Starting a beginner lifter off with an advanced exercise will
lead to poor technique and early failure

Single Leg Training Movements

Single Leg: Linear
Emphasis

Single Leg: Lateral

Emphasis

DB Walking Lunge

Lateral LungeDynamic

DB In Place Lunge
DB Reverse Lunge
BB Walking Lunge
BB In Place Lunge
Goblet Lunge
Front Catch Lunge
Split Squat

Single Leg: Vertical

Emphasis

DB Box Step Up-Static

DB Box Step UpLateral Lunge-Static
Dynamic
45 Degree Lunge BB Box Step Up-Static
BB Box Step UpLateral Squat
Dynamic
Cross-Over Lunge
DB Bulgarian Squat
Goblet Lateral Lunge BB Bulgarian Squat
Front Catch Lateral
Goblet Bulgarian
Lunge
Squat

ON THE TRAINING CARD

Designing the Workout

Fifth, Choose 3 Upper Body Pull Exercises
Choose a movement from each category:
UB Vertical Pull
UB Horizontal Pull
Hybrid Pull-Dumbbell, Machine, TRX, etc

Again, utilize progressions in these exercises.

Make sure the athlete can handle their own body weight before
adding any external resistance

Posterior Shoulder/Back Training

Movements
Upper Body: Vertical
Row

Upper Body: Horizontal

Upper Body:
Row
Vert/Horiz/Combo Row

Low High Machine

Pull Ups
Barbell Row
Row
Chin Ups
Single ArmDB Row Low-High Band Row
Lat Pull Downs
Double Arm DB Row TRX Row to Rotate
Barbell Upright Row
Inverted Row
Chest On Bench Row
DB Upright Row
Alt Grip Inverted Row
Band Pull Apart
Chest Supported
DB Alt Upright Row
Row

Cable Row

ON THE TRAINING CARD

Designing the Workout

Sixth, Choose 3 Posterior Chain Exercises
Pick one movement that has a muscular emphasis of each:
Glutes: Hip Lifts, Donkey Kicks, etc
Hamstrings: Glute-Ham Raise, RDL, Leg Curl
Erector Spinae: Back Hypers, Reverse Hyper, etc

Beginner athletes often lack posterior chain strength so it is

important to start with simple exercises and light weight and
progress over time

Posterior Chain Training Movements

Posterior Chain: Glute
Emphasis

Posterior Chain:
Hamstring Emphasis

Posterior Chain: Erector

Emphasis

Back Hyper (Fire

Back Hyper (Relax
Glutes)
RDL
Glutes)
Pull Thru's
Machine Leg Curl
Reverse Hyper
Hip Lift (Double Leg) Glute Ham Raise
Good Morning
Hip Lift (Single Leg) Stiff Legged Deadlift Seated Good Morning
MR Donkey Kicks Eccentric Hamstring
Band Walks
Physio Ball Leg Curl
Quadruped

ON THE TRAINING CARD

Sample Brick 4-5-6 Rep and Set Schemes

Sets and Reps

Sets and Reps

Sets and Reps

Sets and Reps

Single Leg Exercises

Week 1

Week 2

Week 3

Week 4

Single Leg Squat

Barbell Lunge
Split Squat

3x4ea
3x6ea
3x6ea

3x5ea
3x7ea
3x7ea

3x6ea
3x8ea
3x8ea

2x5ea
2x7ea
2x7ea

Single Leg RDL

3x5ea

3x6ea

3x7ea

2x6ea

Sets and Reps

Sets and Reps

Sets and Reps

Sets and Reps

Posterior Shoulder/Back
Exercises

Week 1

Week 2

Week 3

Week 4

Pull Up/Chin up
Invert Row
Barbell Row

3x5
3x6
3x8

3x6
3x8
3x10

3x7
3x10
3x12

2x6
2x8
2x10

Seated Cable Row

3x8

3x10

3x12

2x10

Sets and Reps

Sets and Reps

Sets and Reps

Sets and Reps

Posterior Chain Exercises

Week 1

Week 2

Week 3

Week 4

Back Hyper Extension

Glute Ham Raise
Reverse Hyper

3x6
3x6
3x8

3x8
3x8
3x10

3x10
3x10
3x12

2x8
2x8
2x10

Double Leg RDL

3x8

3x10

3x12

2x10

Optional Finisher Circuit

Can be used to:

Target specific small muscle groups often used in sport

Target muscle groups often injured in the sport
Target specific athlete muscular deficiencies
Specialty accessory work (Bis, Tris)
Create a cardio effect
Prompt the recovery process

Sample Finisher Circuits

Extra Innings
Hammer Curl

19th Hole

2x10ea

Internal/External Rotation 2x20ea

Medball Chop
Sleeper Stretch

2x8ea
2x45s ea

Overtime
Manual Neck Flex-Ext

X Band Walks

2x8ea

Med Ball Lateral Toss

2x6ea

Barbell Reverse Curl

2x12

Foam Roll T-Spine Reach 2x12

Weight Loss
2x10ea

Box Step Ups

2x10ea

Barbell Shrug

2x20

Burpees

2x15

Purple Band Curl

2x15

Med Ball Slam

2x10

Hurdle Lateral Step Over 2x12

Mountain Climbers

2x20ea

Auxiliary Training Packages

Bicep
Dumbbell Curl
Iso Chin Hold
Fat Bar Curl
Up and Out Curl
Band Curl (Purple)

Ankle
x15ea
x20sec
x15
x12ea
45reps in 30s

Tricep
Band Push Down (Purple)
Overhead Dumbbell Extension
Bench Dips
Skull Crushers
Rope Pushdown

x20
x20
xMax
x20
x20

4 Way Neck
Dumbbell Shrug
Band Neck
Overhead Shrug
Plate Neck

x20
x20
x20ea
x20
x20

Glute Ham-5 count Eccentric

Reverse Hyper
Dumbbell RDL
Back Hyper w/ 5sec Hold
Band Good Morning (Green)
Iso Lunge Hold (back foot elevated)
Forward Step Over (Over barbell in rack)
Lateral Step Over
Lateral Squat Under
Forward/Backward Duck Walk

x45s
x8
x8
x8
x8

Ab/Core
x15
x5
x15
x15
x15

Hip Gurdle
Band Squats (Purple)
X Band Walks (Red)
TKE (Purple)
Hip Raise to Ball Adduction
Overhead Squat w/ 5 cout hold

x8
x15
x15
x8
x15

Hip Mobility
x20
x20
x20
x20
x15

Back
Band Face Pull (Green)
Pull-Up with 4 count lower
2 Arm Band Row (Purple)
Lat Pull Down
Chest Supported Row Machine

x20ea way
x25
x20
x25
x25

Posterior Chain

Chest
Dumbbell Fly
Wide Pushup
Feet Elevated Pushup
Hands Elevated Clap Pushup
Airex Iso Fly Hold

x20ea
x40
x40
x10 ea (30)
1xea Letter

Neck/Traps

Shoulder
Band Pull-Aparts (Red)
Dumbbell Front Raise
Internal/External Rotation (5lb)
Lateral Raise
Hanging Scap Retraction

Band Inversion/Eversion (Green)

Calf Raise
Toe Raise
3 Way Calf Raise
Band Alphabet (Green)

Full Situps with 5 count lower

Side Ab Raise
Hanging Knee Tuck
Band Twist (Purple)
Middle Bridge

x12
x12ea
x15
x15ea
x45s

Fat Burn Circuit

x12
x10ea
x20
x12
x6

Step ups
Pull Ups
Box Jumps
Clap Pushup
Band Punch (Purple)

x20s
x20s
x20s
x20s
x20s

Utilize Prilepins Programming Chart

A.S.Prilepin collected data from the training logs of

more than 1000 World, Olympic, National and

European weightlifting champions in search of the
keys to building maximum strength.

Programming Tools

RELATIVE INTENSITY CHART

REPS
EFFORT

MAXIMAL
Very Heavy
Heavy
Medium Heavy
Medium
Medium Light
Light
Very Light

10

100.0% 95.0% 92.5% 90.0% 87.5% 85.0% 80.0% 75.0%

97.5% 97.5% 92.5% 90.0% 88.0% 85.0% 83.0% 78.0% 73.0%
95.0% 95.0% 90.0% 88.0% 85.5% 83.0% 81.0% 76.0% 71.0%
92.5% 92.5% 88.0% 86.0% 83.0% 81.0% 79.0% 74.0% 69.0%
90.0% 90.0% 85.5% 83.0% 81.0% 79.0% 76.5% 72.0% 67.5%
87.5% 87.5% 83.0% 81.0% 79.0% 77.0% 74.0% 70.0% 65.0%
85.0% 85.0% 81.0% 79.0% 76.5% 74.0% 72.0% 68.0% 64.0%
82.5% 82.5% 78.0% 76.0% 74.0% 72.0% 70.0% 66.0% 62.0%
80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 64.0% 60.0%
77.5% 77.5% 73.5% 72.0% 70.0% 68.0% 66.0% 62.0% 58.0%
75.0% 75.0% 71.0% 69.0% 67.5% 66.0% 64.0% 60.0% 56.0%
72.5% 72.5% 69.0% 67.0% 65.0% 63.0% 62.0% 58.0% 54.0%
70.0% 70.0% 66.5% 65.0% 63.0% 61.0% 59.5% 56.0% 52.5%
67.5% 67.5% 64.0% 62.0% 61.0% 59.0% 57.0% 54.0% 51.0%
65.0% 65.0% 62.0% 60.0% 58.5% 57.0% 55.0% 52.0% 49.0%

Thank You!
Zac Brouillette
Assistant Director Strength &
Conditioning
Ohio University
brouille@ohio.edu
Feel free to drop me an e-mail with
any
Check us out
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