Workout Design

Chapter 5-Kraemer

Introduction

Critical program variables are tools Variation leads to infinite number of

workouts Light, medium and heavy days Dramatic changes lead to adaptations

Base Program

Begin with low load, high volume Few exercises Volume increase first 3-6 weeks 3 days a week

Nonlinear is advanced Not all muscle is stimulated (light vs

heavy) Intensity is Priority!

Power Workouts

Very quick and fast Explosive exercises

30-45% intensity Heavy weights are slow Plyos and med ball work is fast Stretch shorten cycle Increase Power!

Heavy Workout

Warm-up sets Near max

resistance Large muscle

mass 95-100%

intensity 3 sets 1-3 reps 3-5 min rest

Power Workout

Fast and explosive High velocity Motor unit

recruitment 30-45% intensity 3 sets 3 reps 4-5 min rest

Hypertrophy Workout

Bodybuilding style High anabolic hormone

release Shorter rest (over time) 75-85% intensity 3-5 sets 8-10 reps 1-3 min rest

Light Workout

Less motor unit recruitment

Local muscular endurance

No warm-up sets 50-60% intensity 2-4 sets 10-15 reps 1-2 min rest

Summary

Limitless variation and workouts Sequence is key Flexible Readiness

Next Class

Tonight –finalize program design Next week chapter 8