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Program Design (variables and “lingo”)

Program Design (variables and “lingo”). Lauren Warnecke, MS, ACSM-CPT KN 136: Techniques and Principles of of Resistance Training. Any time is time well spent…. Any time is time well spent…. However…. Broken record, but… . What is the goal?.

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Program Design (variables and “lingo”)

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  1. Program Design(variables and “lingo”) Lauren Warnecke, MS, ACSM-CPT KN 136: Techniques and Principles of of Resistance Training

  2. Any time is time well spent…

  3. Any time is time well spent… However…

  4. Broken record, but… What is the goal?

  5. These variables are all impacted by the client’s goal: Load - amount of weight being lifted

  6. These variables are all impacted by the client’s goal: Load - amount of weight being lifted

  7. These variables are all impacted by the client’s goal: Load - Amount of weight lifted Repetitions - Number of times without rest

  8. These variables are all impacted by the client’s goal: Load - Amount of weight lifted Repetitions - Number of times without rest Sets - Groups of reps

  9. These variables are all impacted by the client’s goal: Load - Amount of weight lifted Repetitions - Number of times without rest Sets - Groups of reps Rest interval - Amount of time between sets

  10. These variables are all impacted by the client’s goal: Load - Amount of weight lifted Repetitions - Number of times without rest Sets - Groups of reps Rest interval - Amount of time between sets Intensity - Load carried compared to maximum (%)

  11. These variables are all impacted by the client’s goal: Load - Amount of weight lifted Repetitions - Number of times without rest Sets - Groups of reps Rest interval - Amount of time between sets Intensity - Load carried compared to maximum (%) Volume - Sets x Reps x Load

  12. Goal-focused training programs

  13. Get Big 70-85% 1RM 8-12 reps, 1-3 sets (increasing to 4-5 sets) 30-90 s rest Note: Hypertrophy training programs can take up to six weeks to see results

  14. Get Strong > 85% 1RM 2-4 reps, 4-6 sets 3-5 min rest Note: Start at a slightly lower intensity and then increase as you plateau.

  15. Go Harder Power = Force x Time So, more power means more force, less time, or both… 30-60% 1RM (This is new) 3-6-15 reps, 2-5 sets (???) 3-5 min rest * more research is needed for ideal protocol

  16. Go Longer 50-60% 1RM 15-25 reps, 3-5 sets 30 s or less rest * Nice for beginners and special populations, endurance athletes, adds variety and balance to other training programs

  17. Be better at sports Strength Power Endurance D) All of the above * Ex. Olympic lifts workout to be better in the second half (Go Gators).

  18. Organizing your workout

  19. Things to consider: • Frequency • Types of Exercise and Exercise Order • Rest Between Workouts

  20. Frequency of Workouts (i.e. how much time to you have?) • 2-5 times per week • More is better…. Except…. • Frequency is inversely proportional to load

  21. Frequency of Workouts (i.e. how much time to you have?) • Split routine for increased frequency, less time commitment for individual workouts • Group your weekly workouts by: • Muscle or Muscle Group • Upper and Lower Body • Push/Pull • Heavy/Light

  22. Frequency of Workouts (i.e. how much time to you have?) • Further methods for organizing individual workouts: • Circuit Training • Pyramid Training (Ascending, descending, triangular) • Super sets (Agonist/antagonist w/out rest) • Compound sets (A - B - A on same muscle)

  23. Things to consider: Frequency Types of Exercise and Exercise Order Rest Between Workouts

  24. Picking your poison… • Power • Core • Assistance

  25. Things to consider: Frequency Types of Exercise and Exercise Order Rest Between Workouts

  26. Beauty Rest…and by rest, I mean RECOVERY

  27. Beauty Rest…and by rest, I mean RECOVERY … wait for it

  28. Beauty Rest…and by rest, I mean RECOVERY No really, that’s what it is

  29. Beauty Rest…and by rest, I mean RECOVERY OH, how long? 48 hours

  30. Beauty Rest…and by rest, I mean RECOVERY OH, how long? 48 hours (ish)

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