Workout Schedule and Rest

Adjusting Training Variables to Goals

• Recognize goals of program• Variables

– Load: weight– Reps: how many per set– Sets: how many– Rest: recovery time– Frequency: how often– Intensity: load compared to max– Volume: sets X reps X load

Hypertrophy

• Most common goal

• May take about 6 weeks

• Moderate load, high volume, moderate rest

Increased Max Strength

• Another common goal

• High loads/intensities, moderate-high sets, fewer reps, longer rest

Improve Muscular Power

• Move weight as quickly as possible

• Lighter loads to attain speed

• Heavier loads to attain strength aspect

• 5-15 reps (load dependent), 2-5 sets, 3-5 min rest

Increase Muscular Endurance

• Improve ability to perform more contractions

• Lighter loads, high volume, little rest period

Improve Athletic Performance

• Specific characteristics of the sport– Realize main concepts

Organizing Workouts

• Identify: time constraints, equipment available, and training background

• Workout Frequency: # of workouts/week– Effective rate: 2-5 times– Typically more often will speed results

• Anytime better than NO time

– Loads and frequencies are inversely related– To continue strength gains, may want to

increase frequency

Split Routine

• Complete different sets of exercises on different days

• Allows non-working parts of body to rest

• Upper/Lower body splits

• Push/Pull splits

Alternate Heavy and Light Days

• Follows periodization model

Circuit Training

• Improvements in strength, muscular endurance, and aerobic conditioning

• Typically full body

• Can be accomplished in a short time frame

Pyramid Training

• Ascending: load increases, reps decrease

• Descending: load decreases, reps increase

• Triangle combo of ascending and descending

• Should not be done all of the time

Super Sets & Compound Sets

• Super-Sets– Agonist and antagonist

alternation– Good for max

strength, by utilizing rest

• Compound Sets– 2nd set uses same

muscle group as 1st and 3rd

– Produce overload, and exhaustion of muscle

Types of Exercises and Their Order

• Power: Explosive– Done first to limit fatigue factor

• Core Lifts: Large muscle groups– Multijoint exercises – Done before assistance exercises

• Assistance Lifts: Smaller/Single groups– Isolation– Typically done towards end of workout

Rest Between Workouts

• Inter-training-session rest period• When intensity increases body needs more time

to recover• Recommendation

– Typically 48 hours is sufficient

• When progress slows, rest and frequency can be adjusted– Too high of frequency not enough recovery– Too low of frequency non-sufficient overload

stimulus