 Look
at clients goals
 Look at clients training status
 Look at injury considerations
 Considerations from assessments
 Hip
hinge patterns
 Closed chain pushes
 Closed chain pulls
 Open chain pushes
 Squat patterns
 Single-leg knee dominant
 Single-leg hip dominant
 Anti-extension
 Anti-rotation
 Loaded carries
 Training
frequency per muscle group
 Total number of weekly sessions
 Intensity zone/reps per set
 progressions
 Number of sets/ muscle group
 Loading pattern for an exercise
 Tempo for an exercise
 Rest interval
 Exercise selection
 Beginners-
train each group 3 times per week
 Intermediate- train each group 2 times per
week
 Beginner- full body x 3
 Intermediate- upper body x 2 lower body x 2
 Monday
Whole body, compound movements
(hinge focus)
 Tuesday OFF
 Wednesday Whole body compound
movements (upper body focus)
 Thursday OFF
 Friday Whole body, compound movements
(squat focus)
 Saturday OFF
 Sunday OFF
 Monday-
hinge
 Tuesday OFF
 Wednesday - push
 Thursday OFF
 Friday- squat
 Saturday- pull
 Sunday OFF
 Endurance
 Hypertrophy
 Strength
 Power-
you’re clients probably wont be
hanging out here in the sense of olympic
lifting
 Variations
between levels
 Go
heavier
 Duh
 http://www.youtube.com/watch?feature=pla
yer_embedded&v=IIwaDkhVHwo
A
quick and easy example is the comparison
of a dumbbell lunge to a barbell lunge. With
the dumbbells at our sides, the center of
gravity is low. Putting a barbell across the
upper back or shoulder girdle raises the
center of gravity, creating a more unstable
scenario. We can even hold the bar overhead
to take the instability one step further



"Unstable surface training is rarely appropriate for
the lower body; outside of the rehabilitation of
functional ankle instability, it doesn't have much
merit. That's not to say, however, that utilizing
unstable surfaces in other scenarios can't be
advantageous; the important thing is to recognize
that the instability must be applied at the
midsection/torso or upper extremities. Examples
include push-ups with the hands on stability balls or
inflatable rubber discs and pressing exercises while
positioned atop a stability ball [in athletes who
aren't too strong/heavy]. These movements have
considerable benefit with respect to enhancing
shoulder proprioception and deloading joints without
losing out on muscle activation."
-eric cressey
- one arm on stability ball
 Squat
vs one leg squat
 Bench vs stability ball bench
 Sled
Push/Drag →Step-up → Reverse Lunge
→ Slideboard Reverse Lunge → Forward
Lunge
 Research
seems to indicate that 3-4 sets per
exercise is the best to bring out maximal
results. Advanced trainees might even see
some benefits from going up to 5-6 sets per
exercise.
 Inverse relationship between reps and sets
 10 sets?
 Straight
sets- one or two warm ups then
into straight loading
 Wave loading-loads and reps change within
every set within a
 Pyramid loading – 12 at 65%, 8 at 75%, 6 at
80%, inverted or double pyramid
 1-
no tempo- good for developing strengthjust get the bar up
 2-general recommendations- around 3
seconds on the way down- 0-1 seconds on the
way up.
 301
 Dependant
on goals and intensity zones
 Endurance
 Hypertrophy
 Strength
 power
 Machines
vs free weights
 Multijoint vs isolation
The use of machines that buttress joints and
restrict range of motion at specific joints not
only retard the various levels of motor learning
required for optimal functional performance but
can encode patterns that are directly
detrimental to both performance and the
avoidance of injury.
 Training in a proprioceptively starved
environment does not challenge the system
needed to ensure that no single tissue
experiences damaging overload.
 Dynamic correspondence
 No more than 20 percent of your sessions should
be machine based


The aim of this study was to examine the effect of adding singlejoint (SJ) exercises to a multi-joint (MJ) exercise resistancetraining program on upper body muscle size and strength.
Twenty-nine untrained young men participated in a 10-week
training session. They were randomly divided in 2 groups: the MJ
group performed only MJ exercises (lat pulldown and bench
press); the MJ+SJ group performed the same MJ exercises plus SJ
exercises (lat pulldown, bench press, elbow flexion, and elbow
extension). Before and after the training period, the muscle
thickness (MT) of the elbow flexors was measured with
ultrasound, and peak torque (PT) was measured with an
isokinetic dynamometer. There was a significant (p < 0.05)
increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40%
for MJ and 12.85% for MJ+SJ) in both groups, but there were no
between-group differences. Therefore, this study showed that
the inclusion of SJ exercises in a MJ exercise training program
resulted in no additional benefits in terms of muscle size or
strength gains in untrained young men
 Exercise
order- Power first, never later
 Never overlook poor technique
 Pair exercises (except for O lifts)
 You’ve
picked your exercises based on clients
experience levels and capabilities
 Examine their current state of health and
determine where you think/want them to be
at the end of the training block you’ve
selected.
 60
year old women
 40 year old overweight man
 25 year old man with no experience
 25 year old women with 8 years of weight
lifting experience
 22 year old pitcher
 12 year old kid
 Overhead
athlete
 Basketball player
 You have to start thinking about common
injuries
 1.
other than increasing weight, how do we
make an exercise harder?
 2. name two training variables
 3. name three human movements
 4. rest periods for strength training, for
hypertrophy training?
 5. what are the problems with machine
based training?