PROGRAM DESIGN
MODULE OVERVIEW
• Training Principles
• Program cycling /
periodisation
• Variable’s of programs
design.
• Cardio and H.I.I.T
• How to manipulate
program variables for
desired results.
• Considerations for writing
programs
• Programs for special
populations
• Overtraining and Recovery
• Personal training resources
– how to use
PERSONAL TRAINING PACK
• Client Questionnaire
• Program Planner
• Program Recording
Sheet
• Food & Symptom Diary
• Client Progress & Action
Report
PROGRAM DESIGN – FINAL EXAM
CASE STUDY
• Students are required to
train a real life client for 4
weeks an
• Record their progress in
relation to programming
for the clients goals etc.
• Include mandatory tests
in your client screening
• Provide evidence of Client
assessment & postural
analysis/ tests
• Students are then
required to provide a
further 8 week program
for that client showing
adaption’s and
progressions in relation to
their goals.
• Make use of any
advanced training
methods or modes of
training.
(Resistance training module)
TRAINING PRINCIPLES
RECAP FROM FITNESS INSTRUCTION
INDIVIDUALITY
PLACEMENT
OVERLOAD
PRINCIPLES
OF
TRAINING
REVERSIBILITY
PROGRESSION
SPECIFICITY
ADAPTATION
TRAINING PRINCIPLES
PRINCIPLE OF INDIVIDUAL DIFFERENCES

People will react & adapt to the same
programme in different ways.

There is no ‘one size fits all’ programme

Training age / experience

Flexibility
TRAINING PRINCIPLES
OVERLOAD PRINCIPLE
•A greater than normal stress or load on the
body is required for training adaptation to take
place
•In order for a muscle (including the heart) to
increase strength, it must be gradually stressed
by working against a load greater than it is
used to.
TRAINING PRINCIPLES
PRINCIPLE OF PROGRESSION
•In order to improve results, performance,
weight loss etc… the overload must be
increased (gradually).
•Measureable
•Reps, weight, rate of recovery
-
TRAINING PRINCIPLES
PRINCIPLE OF ADAPTATION
• The way the body “programs” muscles to
remember particular activities, movements
or skills.
• By repeating that skill or movement the
body adapts to the stress and the skill
becomes easier to perform
TRAINING PRINCIPLES
PRINCIPLE OF ADAPTATION
• Beginners & muscle soreness (D.O.M.S)
• Delayed onset of muscle soreness (48 hrs)
• Overload principle & variety
TRAINING PRINCIPLES
PRINCIPLE OF SPECIFICITY
•We improve at what we do
•Distance running improves your CV endurance
& leg stamina, but does not cause increased
strength in your pecs. Swimming sprints will
not improve your distance running etc.
•SAID – Specific Adaptation to Imposed
Demands
S.A.I.D PRINCIPLE
• SAID – Specific Adaptation to Imposed
Demands
• All training is specific to a particular task
• Cross over – adaptation from one activity will
enhance traits needed to perform in another
activity.
• Example: Grip strength
• SPECIFICITY
TRAINING PRINCIPLES
PRINCIPLE OF REVERSABILITY
If we stop training the body will revert to its
former condition -
“Use it or lose it”
-
TRAINING PRINCIPLES
PRINCIPLE OF PLACEMENT
1) Placement of exercises in a workout
2) Placement of workouts in a cycle
1) Placement of exercises in a workout:

Proper gradual warm-up

High intensity ex’s early in workout

Larger muscle groups / compound ex’s before
smaller muscle groups / isolation ex’s
But there are many programs that don’t go in logical body part
sequence for lots of different reasons to get specific results. ie, pre
exaust


Not fatiguing core stabilizing muscles early,
preventing them from protecting spine etc
Tapering & cool down to assist recovery
2.Placement of workouts in a cycle:




Weekly / monthly cycle etc
Allowing sufficient rest days between
workouts (of similar type)
Not doing intense lifting for the same muscle
groups in consecutive workouts
Recovery workouts
-
Principles of Training
Considerations for Programme Design,
remember FITT:
Frequency
Intensity
Time
Type
PROGRAM DESIGN
IMAGE FITNESS TRAINING
TERMINOLOGY
• Reps (repetitions)
• Rest =
• Intensity =
• Sets =
• Periodisation =
TERMINOLOGY
• Reps (repetitions) = one
movement of the weight Or
joint from one point to the
other and back again in a
full range of motion.
• Rest = The amount of
recovery time between sets
• Sets = A number of
repetitions performed in
succession for a set number
• Periodisation = Program
Plan
• Intensity = The volume of
weight lifted.
TERMINOLOGY
• Compound Exercise =
• Concentric contractions
• Eccentric =
• Isolation Exercise =
• Isometric =
TERMINOLOGY
• Compound Exercise = More
than one joint involved
• Isolation Exercise = Only one
joint involved
• Concentric contractions =
When the muscle shortens as
it contracts
• Eccentric = opposite of
concentric and occurs when
the muscle lengthens back to
starting position (lowering of
weight)
• Isometric = occurs when there
is no change in the length of
the contracting muscle.
Contraction without
movement
TERMINOLOGY
• Strength =
• Hypertrophy =
• Functional Hypertrophy =
• Endurance =
• Power =
TERMINOLOGY
• Strength = How much weight
can be lifted for a limited
number of reps close to 1RM
(typically under 5 )
• Hypertrophy = Muscle gain or
gain size
• Functional Hypertrophy =
Muscle or size gain that aids
performance.
• Endurance = capable of high
repetitions at a small % of
1RM
• Power = How fast you can be
strong i.e power = work/time
Can be trained with minimal
loads 30% 1RM (plyometric) or
at high % 1RM for single
repetitions (olympic lifting)
TERMINOLOGY
• Antagonist Super Set =
• Agonist Super Set =
• Active Recovery =
• RM =
TERMINOLOGY
• Antagonist Super Set =
opposing exercises paired
with no rest between them.
Rest after second exercise.
(Can also be done with rest
after each exercise)
• Agonist Super Set =
Exercises working same or
similar muscle group paired
with no rest between them.
Rest after second exercise.
(Can also be done with rest
after each exercise)
• Active Recovery
(Active Rest) = The use of an
exercise that doesn’t
interfere with recovery of
original exercise to increase
the amount of work done in
a period of time
• RM = Repetition maximum
i.e 12RM – wouldn’t be able
to do 13 reps.
TERMINOLOGY
• Pronated =
• Supine =
• Supinated =
• Mixed grip =
• Neutral =
• Tempo =
• Prone
• TUT ( Time Under
Tension) =
TERMINOLOGY
• Pronated = Over hand
grip
• Supinated = Underhand
grip
• Neutral = Palms facing
• Prone = Lying face
Down
• Supine = Lying Face Up
• Mixed grip = One hand
under, one hand over.
• Tempo = The speed at
which you perform on rep
• TUT ( Time Under
Tension) = the time it
takes to complete on rep
TERMINOLOGY
PROGRAM DESIGN VARIABLES
BASIC PROGRAM VARIABLES
• Exercise
Selection/Order/Stru
cture/ Pairing
• Reps
• Sets
• Rest
• Tempo
• TUT (Time under tension)
• Loading / Weight
Selection
• You must have an
understanding of all the
program variables in
order to design and
periodise programs.
• Every time you change a
program you will
manipulate one or more
of these variables for
the desired result.
EXERCISE SELECTION
• Exercise selection must
be based on a thorough
understanding of the
client’s
• Experience
• Ability
• Goals
• The core of a novice
program comprises just
a few compound
resistance training
exercises followed by
some cardio / intervals
depending on the
client’s goals.
EXERCISE SELECTION - ORDER
• Workouts should be ordered in a way that allows the
most important exercises to be done first.
• What is trained first gets trained the best!
• Compound movements 1st in Program e.g. Squat, Bench
Press, Chin Ups, Dead-lift etc..
• Synergists (rotator cuff) and stabilizer (core muscles) are
usually the last muscles trained so that they can perform
their supporting or stabilizing function effectively when
the client is performing more complex movements
EXERCISE SELECTION
UNILATERAL
Best for correcting imbalances
V
BI LATERAL
GROUP ACTIVITY
Make a list of
• Unilateral exercises
• Bilateral exercises
GROUP ACTIVITY
UNILATERAL EXERCISES
BILATERAL EXERCISES
EXERCISE SELECTION
PUSH & PULL RATIO
•Try to balance between push and pull exercises to ensure a
“balanced workout”
•If someone has postural issues you would start with exercises for
the upper back/retractors before chest or protractors.
GROUP ACTIVITY
• Any 4 exercises for a full
body workout
• Push & Pull Ratio
• Same again with 4
different exercises
GROUP ACTIVITY
FULL BODY WORKOUT
FULL BODY WORKOUT
1.
1.
2.
2.
3.
3.
4.
4.
EXERCISE SELECTION - PAIRING
• More work accomplished in less time
• Increased metabolic demand, which increases
build up of lactic acid and triggers an optimal
hormone response
• Greater EPOC effect
EXERCISE SELECTION -PAIRING
• Supersets – 2 or more exercises in a row with little or no
rest. This can be done with the same muscle group
(agonist) or opposite muscle groups (antagonist).
• Agonist/Antagonist – an example would be a press and pull
pairing. This is different than a superset because the rest
period is tailored to the phase of training (hypertrophy v
strength)
• Peripheral Heart Action – variation (PHA) – Lower body
paired with upper body exercise
• Tri-Set – 3 exercises paired together. The exercise pairings
are dictated by the goal of the workout. Hypertrophy: same
body part would be targeted which is in contrast to fat loss
where different muscle groups would be targeted
EXERCISE SELECTION - PAIRING
A1 Reverse Lunge – DB
3 sets of 10-12 reps, 45 rest, 3010
A2 Seated Row – Low Pulley – Pronated Grip
3 sets of 12-15reps, 30 rest, 3011
B1 Romanian Deadlift – BB
3 sets of 10-12 reps, 45 rest, 3010
B2 Bench Press – Flat – DB – Neutral Grip
3 sets of 8-10 reps, 30 rest, 4010
C1 45 Degree Back extension
3 sets of 12-15 reps, 30 rest, 2011
C2 Side Lying- External Rotation – DB
3 sets of 8-10 reps, 0 rest
EXERCISE SELECTION - PAIRING
• Exercise Pairing Improves Efficiency of the
Workout
• Do not include too many unilateral exercises on a
single day
• Rest periods can be lower following unilateral
exercise
• Grip as a limiting factor
• Avoid Compound overload
• Have alternative exercises ready
• Commercial gym logistics
EXERCISE SELECTION - STRUCTURE
• 3 types
• Total-body workouts
• Upper/lower body split workouts
• Muscle group split routines.
EXERCISE SELECTION - STRUCTURE
•
•
•
•
Total Body Workout
Perform large muscle group exercises before
small muscle group exercises
Perform multiple-joint exercises before singlejoint exercises
For power training, perform total-body exercises
(from most to least complex) before basic
exercises such as the squat or bench press
Rotate upper and lower body exercises or
opposing (agonist-antagonist relationship)
exercises.
EXERCISE SELECTION - STRUCTURE
Upper-body muscles on one day and lowerbody muscles on a separate day
• Perform large muscle group exercises before
small muscle group exercises
• Perform multiple-joint exercises before singlejoint exercises
• Rotate opposing exercises (agonist-antagonist
relationship).
EXERCISE SELECTION - STRUCTURE
Training individual muscle groups
• Perform multiple-joint exercises before singlejoint exercises;
• Perform higher-intensity [i.e., higher percent
of one- repetition maximum (1 RM)] exercises
before lower- intensity exercises.
EXERCISE SELECTION - STRUCTURE
Training individual muscle groups
Some combinations
Day 1: Quads
Day 2: Chest & Back
Day 3: Posterior Chain
Day 4 (optional): Arms
Day 1: Back & Biceps
Day 2: Quads
Day 3: Chest & Triceps
Day 4: Posterior Chain
Day 1: Chest & Triceps
Day 2: Legs
Day 3: Back Biceps
Day 4 (optional): Arms,calves,abs
Day 1: Posterior Chain
Day 2: Chest
Day 3: Quads
Day 4 : Back
EXERCISE SELECTION - BEGINNER
• Inexperienced trainees respond differently to
Experienced.
• The result of the universal ‘Novice Response’ is that
they all produce results because the beginner adapts
to an increased training load quickly, in as little as 2472 hours.
• To be most effective and efficient at improving
fitness for novice’s, a program must progressively
increase training load as rapidly as tolerable for
meaningful results to happen in a useful time frame.
EXERCISE SELECTION -PROGRESSIONS
SOME EXAMPLES
• 1. Bodyweight
• 1. DB Squat
2. Cable
3. Dumbbell
2. Back Squat
• 1. Squat Heels elevated
4. Barbells
3. Front Squat
2. Heels Flat
• 1.Split Squat Front foot elevated 2. Flat 3. Back foot elevated
• 1.Trap Bar Dead Lift 2. BB from Pins
3. From Floor
EXERCISE SELECTION – CORE STABILITY
•
•
•
•
Where do you include core or abs?
In the C series ( end of program )
At the beginning if they are really weak
At the end of a superset or triset
• When would ab exercises be a bad idea??
EXERCISE SELECTION - FINISHERS
• Help groove a pattern exercises that would encourage
the hip hinge as this is difficult for clients to understand
• Additional Volume: Great for hypertrophy protocols
• Build work capacity
• Shorter duration finishers tap into Type IIa and Type IIb
fibers
• Can be used as part of C1 and C2 or D1 and D2
especially in a strength phase or when client is
balanced
Example: 60 seconds 75% Bodyweight on Bar Squat
2 mins rest
60 sec 65% Body weight on bar Push Press
EXERCISE SELECTION - CARDIO
• Steady State Vs H.I.I.T
• Where in the program?
• Best for fat loss
• Best for beginners
EXERCISE SELECTION - RULES
• Include unilateral exercises at the start
• Do not include too many unilateral exercises on a
single day
• Perform Multi-joint before single joint
• Avoid Compound overload
• Prioritise big bang exercises in A series
• No loading the spine for beginners
• No consecutive Grip Exercises
• Ensure to add some core stability work
REP RANGES
• 3 Rep bracket (10-12, 12-15, 15-12)
• Compound movements require less reps
• Greater range of motion increases the time under
tension (TUT) & Increases recruitment
• Different muscles respond better to certain rep
ranges (type I vs. Type II)
• Young or Inexperienced respond to higher reps
SET Vs REPS
• There is an inverse relationship between Sets
and Reps
• Lower the Reps Higher the sets
• Higher the Reps Lower the sets
• Training effects can be predominantly Neural
(CNS) or Metabolic in nature
SET Vs REPS
REPS
SETS
REST (SEC)
% 1RM
TRAINING
EFFECT
DESIRED
GOAL
1-5
5-8
120-240
85-100%
Neural
Strength
with some
Hypertrophy
6-8
4-6
90-120
75-85%
Neural &
Metabolic
Hypertrophy
and
increased
Strength
9-12
2-4
30-90
70-75%
Some
Neural but
mostly
Metabolic
Hypertrophy
and some
Strength
13-20
1-3
0-60
60-70%
Metabolic
and
Muscular
Limited
Hypertrophy
or Strength
REST INTERVALS
Rest Period
What’s Happened
Training Methods Suited
0-30sec
<=50% metabolic recovery
General Fitness
Stability/control
General Strength
Metabolic-end Hypertrophy
30sec-2min
>90% metabolic recovery
General Strength
Metabolic-end hypertrophy
2-3min
Near complete metabolic
recovery
Mixed metabolic-neural
Hypertrophy
3-5min
Near complete neural
recovery
Neural-end Hyperthrophy
Strength
Explosive Power
5-10min
Complete neural recovery
Neural-end maximal
Strength
Explosive Power
REST INTERVALS
• Rest interval can vary within the same workout.
Compound movements with a greater range of
movement may require longer rest periods
• A1 Squat
•
8-10 reps, medium tempo, 60 seconds rest
• A2 Seated Row, Low Cable – Pronated Grip
•
12-15 reps, medium tempo, 90 seconds rest
• Isolated exercises such as stabilizer and core exercises
at the end of the workout require shorter rest periods
TEMPO
• Which part of an
exercise should tempo
be focused on?
• Concentric?
• Eccentric?
• Isometric?
• Concentric
• Eccentric
• Isometric
TEMPO / TUT
• Generally the eccentric portion of the lift should be longer
than the concentric
• The longer the eccentric the more muscle soreness that is
incurred. This should only be used with advanced trainees
• Include isometric pauses during lifts to improve strength and
over come plateaus
• 1 ¼ reps
• Double Barrel : ¼ at top end of move and ¼ at bottom end of
move
• Manipulating tempo can be used as a way of
progression/periodisation
• TUT can contribute to determining training effect (neural vs.
metabolic)
TEMPO – HOW TO WRITE
• There are four numbers that constitute the tempo of an
exercise, so it may look something like this: 3-0-1-0
• The first number (3) is the eccentric, or lowering, component
of the lift.
• The second number (0) denotes any pause at the midpoint.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.
TEMPO
TEMPO
TEMPO
TEMPO
TEMPO
TEMPO
TEMPO – GROUP ACTIVITY
• Practice doing and
teaching a variety of
tempos on different
exercises for 10 reps
•
•
•
•
3010 – Squat, Lunge
3011 – Row, Pulldown
3210 – Chest press
5010 – Lying Leg Curl
TIME UNDER TENSION
TEMPO
TIME UNDER TENSION (TUT)
3010 X 10 REPS
40 SECS
4010 X 10 REPS
50 SECS
3010 X 15 REPS
60 SECS
2010 X 20 REPS
60 SECS
5010 X 8 REPS
48 SECS
3010 X 12 REPS
72 SECS
3010 X 5 REPS
20 SECS
3010 X 8 REPS
32 SECS
•YOU COULD HAVE THE SAME TUT EVERY TIME BUT DIFFERENT TEMPO
TIME UNDER TENSION
TUT
Dominant Training Effect
1-20sec
20-40sec
40-70sec
Speed Strength/maximal strength
Maximal strength/hypertrophy
Hypertrophy/muscle endurance
TIME UNDER TENSION
TEMPO
TIME UNDER
TENSION (TUT)
TRAINING EFFECT
3010 X 10 REPS
40 SECS
?
4010 X 10 REPS
50 SECS
?
3010 X 15 REPS
60 SECS
?
2010 X 20 REPS
60 SECS
?
5010 X 8 REPS
48 SECS
?
3010 X 12 REPS
72 SECS
?
3010 X 5 REPS
20 SECS
?
3010 X 8 REPS
32 SECS
?
•YOU COULD HAVE THE SAME TUT EVERY TIME BUT DIFFERENT TEMPO
TEMPO
• Perhaps the most useful application of tempo
for the general population is to use it to
improve body composition and lose fat.
• In April, the journal Applied Physiology,
Nutrition, and Metabolism compared the
effect of three different lifting tempos on
energy expenditure and excess post-exercise
oxygen consumption (EPOC).
TEMPO
• The subjects were trained men who were
assigned to perform a workout of 3 sets of 5 reps
at 70 percent of the 1RM in the bench press using
one of the three following lifting tempos:
• 1.5 seconds for both eccentric and concentric—
15 seconds per set
• 4 seconds eccentric and 1 second concentric—25
seconds per set
• 1 second eccentric and 4 seconds concentric—25
seconds per set
TEMPO/TUT - GROUP ACTIVITY
• Write 3 rep and tempo
ranges for each desired
training effect.
TUT
Dominant Training Effect
1-20sec
20-40sec
40-70sec
Speed Strength/maximal strength
Maximal strength/hypertrophy
Hypertrophy/muscle endurance
TEMPO/TUT - GROUP ACTIVITY
TEMPO
REPS
TUT
TRAINING EFFECT
?
?
1-20s
Speed Strength/maximal strength
?
?
1-20s
Speed Strength/maximal strength
?
?
1-20s
Speed Strength/maximal strength
?
?
20-40s
Maximal Strength/ Hypertrophy
?
?
20-40s
Maximal Strength/ Hypertrophy
?
?
20-40s
Maximal Strength/ Hypertrophy
?
?
40-70s
Hypertrophy/ Muscular Endurance
?
?
40-70s
Hypertrophy/ Muscular Endurance
?
?
40-70s
Hypertrophy/ Muscular Endurance
Loading (Intensity)
• Loading describes the amount of weight lifted
or the resistance one exercises with and is
highly dependent upon other variables such
as exercise order, volume, frequency, muscle
action, repetition speed, and rest interval
length
Loading
• Altering the training load can significantly
affect the acute metabolic, hormonal, neural,
and cardiovascular responses to training
• Load prescription depends upon individual
training status and goals
• For example, light loads of approximately 45–
50% of 1 RM or less may increase muscular
strength in previously untrained individuals
Loading (Beginner)
• Week 1: is exposure week, no missed reps on any
set, encourages confidence and technique
learned...this is not a time to go extremely hard
• Week 2-3: some missed reps only in later sets,
improved confidence and technique. Raise
intensity each workout.
• Week 4-5: Maximal voluntary contraction,
working to hit lower end of brackets, work to
failure on every set.
LOADING EXAMPLE
6-8 Rep range
• If client gets 6 reps, stay on the same weight
for the next set
• If client gets 7 reps, increase weight for next
set
• If client gets 8 reps don’t let them do more
reps even if they feel they can, finish set and
go heavier on the next set
BASIC PROGRAM VARIABLES
• Exercise
Selection/Order/Stru
cture/ Pairing
• Reps
• Sets
• Rest
• Tempo
• TUT (Time under tension)
• Loading / Weight
Selection
• You must have an
understanding of all the
program variables in
order to design and
periodise programs.
• Every time you change a
program you will
manipulate one or more
of these variables for
the desired result.
PROGRAM VARIABLES IN ACTION
EXERCISE
SETS
REPS
REST
TEMPO
A1 DB Split Squat (FFE)
4
10-12
30secs
3010
A2 Press Ups
4
12-15
30secs
2010
A3 Ab Crunch
4
25-30
30secs
-
B1 Lying Leg Curl
4
8-10
30secs
5010
B2 Seated Row
4
12-15
30secs
3011
B3 Plank
4
30-60s
30secs
1000
C
Cardio / Intervals
TUT
PROGRAM VARIABLES IN ACTION
EXERCISE
SETS
REPS
REST
TEMPO
A1 DB Split Squat (FFE)
3
10-12
60secs
3010
A2 DB Bench Press
3
12-15
60secs
3010
B1 Lying Leg Curl
3
8-10
60secs
3010
B2 Lat Pull down
3
12-15
60secs
3010
4 -8
20secs
10secs
Fast
C
Kettle Bell Squat & Row
(1/2 Tabata finisher)
BEGINNER
TUT
-
PROGRAM VARIABLES IN ACTION
EXERCISE
SETS
REPS
REST
TEMPO
A1 BB Squat
4
10-12
45sec
3010
A2 Seated Row
4
10-12
45secs
3011
B1 Single Leg Curl
4
8-10
45secs
4010
B2 DB Incline Bench Press
4
10-12
45secs
4210
C1 DB Bent Over Lateral Raise 3
12-15
10secs
2010
C2 Upper Abdominal Crunch
3
20-25
10secs
2010
C3 Standing Calf Raises
3
20-25
10secs
2010
TUT
PROGRAM VARIABLES IN ACTION
EXERCISE
SETS
REPS
REST
TEMPO
A1 Trap Bar Dead Lift
5
10
0
3010
A2 BB Bench Press
5
10
0
3210
A3 DB Walking Lunges
5
10
0
2010
A4 T-Bar Row
5
10
120s
3011
ADVANCED CIRCUIT PROGRAM
TUT
UPPER / LOWER BODY SPLIT
EXERCISE
SETS
REPS
REST
TEMPO
A1 Chin ups
4
10-12
45s
3010
A2 BB Bench Press
4
10-12
45s
3210
B1 Seated Row
4
10-12
45s
3011
B2 Incline DB Flies
4
10-12
45s
4010
C1 Standing Later Raise
3
15-20
10s
2010
C2 Ab Crunch
3
25-30
10s
-
REPS
REST
EXERCISE
SETS
TEMPO
A
Dead Lift
ADVANCED
CIRCUIT PROGRAM
B1 Split Squat
4
10-12
90sec
3010
3
10-12
30s
3210
B2 45 Degree Back extension
3
15-20
30s
2010
B3 Walking Lunges
3
8-10
120s
3011
C
3
30-60s
30s
1000
Plank
TUT
TUT
GROUP ACTIVITY – GYM FLOOR
•
Practice doing and teaching one of
the following programs styles – 1
trainer, 1 client
•
Write your chosen program into
Imageft program card.
•
10 min’s stretching
•
2-3 warm up sets of ‘A’ series –
gradually increasing weight to
working weight
•
Record weights for every set (use
program card), Count tempo!, Time
the rest!
EXERCISE
SETS
REPS
REST
TEMPO
A1
Dead Lift
5
10
0
3010
A2
Press Ups
5
10
0
3210
A3
DB Walking Lunges
5
10
0
2010
A4
T-Bar Row
5
10
120s
3011
EXERCISE
SETS
REPS
REST
TEMPO
A1
DB Split Squat (Flat)
3
10-12
60secs
3010
A2
DB Bench Press
3
12-15
60secs
3010
B1
Lying Leg Curl
3
8-10
60secs
3010
B2
Lat Pull down
3
12-15
60secs
3010
C
Kettle Bell Squat & Row
4 -8
20secs
10secs
Fast
(1/2 Tabata finisher)
1) Name the 7 Principles of Training
discussed in Class
2) What does the S.A.I.D Principle
stand for and briefly explain what
it means
3) What does F.I.T.T stand for?
4) Describe what is meant by
supinated grip? Give an example
5) Define each grip in your own
words Pronated, Supinated and
Neutral?
6) What does ‘mixed grip’ mean?
7) In your own words describe what
is meant by Neural & Metabolic
8) Give one benefit of a unilateral
exercise over a bilateral.
9) Give one benefit of a bilateral
exercise over a unilateral.
10) Name 2 unilateral exercises and 2
bilateral exercises.
• Include unilateral exercises at the start
• Do not include too many unilateral exercises on a
single day
• Perform Multi-joint before single joint
• Avoid Compound overload
• Prioritise big bang exercises in A series
• No loading the spine for beginners
• No consecutive Grip Exercises
• Ensure to add some core stability work
1. Stretch & mobility work
1. Warm up sets
1. Resistance Training
1. Finishers / Intervals/ cardio
2. Cool Down
IN CLASS ACTIVITY
A1 – Lower Body Anterior
A2 – Upper Body Anterior
B1 – Lower Body Posterior
B2 – Upper Body Posterior
C1 – Abs
C2 - Abs
A1 – Lower Body Posterior
A2 – Upper Body Anterior
A3 - Abs
B1 – Lower Body Anterior
B2 – Upper Body Posterior
C3 - Abs
IN CLASS ACTIVITY
A1 – Lower Body
A2 - Upper Body
A3 – Lower Body
A4 – Upper Body
A1 – Lower Body
A2 – Upper Body
B1 – Lower Body
B2 – Upper Body
C1 – Abs
C2 - Abs
WHERE DO I START – PT Pack
1. CLIENT QUESTIONAIRE
•
•
•
•
•
•
Establish goals and
experience
Problem area’s
Nutrition
General Health
Agree Times
Agree Price
WHERE DO I START – PT Pack
2. Progress Report
•
•
•
•
Weight?
Measurements?
Body Fat?
Any Tests?
•
Update weekly/Monthly
WHERE DO I START – PT PACK
3. Nutrition Protocol
•
Protocol covered in
Nutrition Module
•
Client food and
Symptom diary
WHERE DO I START – PT Pack
4. Writing a program!
•
•
•
•
•
Based on Questionaire
and tests done you will
have established
Goals
Experience
Ability
Logistics
LETS WRITE SOME PROGRAMS!
5. Program Planner
• First, plan
Your program
using the planner
• Using variable
guidelines
LETS WRITE SOME PROGRAMS!
5. Program Planner – Write your program!
•
•
•
•
•
Choose suitable program structure
Choose suitable exercise’s
Choose set, reps, rest, tempo for desired goals
Check grip exercises
Check logistics
LETS WRITE SOME PROGRAMS!
6. Write finalised program into program card
PERIODISATION
• In one word describe what is meant by
periodisation?
• Plan
PERIODISATION
• “Periodisation can be defined as a logical
method of varying training volume, intensity
factors, and exercises in order to optimize
training progress. The primary goals of
periodisation are the avoidance of
overtraining and performing at peak or
optimum levels at the right time” - Michael
Stone, Head of Sports Physiology at NSCA.
PERIODISATION
• Macrocycle: long-term training period, usually
between six months and one year
• Mesocycle: smaller phases within the
macrocycle, usually several weeks to a few
months
• Microcycle: each part of the mesocycle,
usually one week
PERIODISATION
Intensity vs. Volume
PERIODISATION - TYPES
• Linear
• Example:
PERIOISATION - TYPES
• Non-Linear
Non-linear (Undulating)
PERIODISATION - PROGRESSION
• Linear progression will work, especially with new
clients.
• More experienced trainees will not be able to
stick to linear progression for a prolonged period
of time
• Individual session progression can be an increase
in anything not just weight. (increase range of
motion, more reps, or same reps just more sets/
more volume decrease rest periods etc.)
PERIODISATION - PROGRESSION
• Only progress one aspect of the program at a
time. i.e. Don’t increase the reps AND the
weight in the same session. Pick one
TRAINING PRINCIPLES
RECOVERY
Principle of Recuperation / Recovery
You must balance the equation
Exercise:Rest
Exercise stresses the body, causing it to adapt & grow
stronger during the rest period between sessions.
If there is not enough time given to rest, injury / fatigue
/ illness (overtraining) will occur.
TRAINING PRINCIPLES
OVERTRAINING
Some signs & symptoms of overtraining:

Decrease in performance

Aches & pains in muscles and/or joints

Fatigue / tiredness

Insomnia

Elevated (morning) pulse

Inability to complete training sessions

Susceptibility to illness (impaired immune system)
TRAINING PRINCIPLES
OVER TRAINING
Some causes of overtraining:



Excessive frequency, intensity, or volume of
workouts
Insufficient rest between sessions
Doing the same workout repeatedly – it is important
to vary all elements of a programme over time (vary
FITT etc)
TRAINING PRINCIPLES
OVER TRAINING
Some causes of overtraining:




Excessive frequency, intensity, or volume of
workouts
Insufficient rest between sessions
Doing the same workout repeatedly – it is important
to vary all elements of a programme over time (vary
FITT etc)
Poor / inadequate nutrition & high stress levels etc