Content List

Introduction  

                                                                              

Part A    A Step-by-Step Guide to Writing Strength Training Programs

Part B    A Summary of the Variables and Related Issues in Strength Training

Allocation of Muscle Groups to Training Days                            

1.       Determine all the muscle groups to be trained

2.       Determine how many days of training per week or micro-cycle

3.       Determine which days will be training days within that week or micro-cycle

4.       Determine the priorities

5.       Allocate the priorities to training days

6.       Allocate the remaining muscle groups

7.       Consider the issue of number of days recovery between the days which these muscle groups are being trained

8.       Consider the implications of residual fatigue with the training session and within the week

9.       Plan alternating muscle group allocation in subsequent phases to receive varied benefits

Duration                                                                                                

1.       Factors influencing duration

i.        Metabolic/neural stores

ii.        Hormone response

iii.       Multiple day training

iv.      Training adaptations

2.       Optimal duration

3.       Periodisation of duration

Equipment                                                                                           

1.       Machines

i.      Cables

ii.      Independent action

iii.     Bar guides

iv.     Constant load machines

v.     Linear changes in resistance

vi.    Attempts to alter resistance to meet joint force curves

vii.    Isokinetic devices

2.      Free Weights

i.       Barbells

ii.      Standard (thin) barbells

iii.     Olympic barbells

iv.     Fat bars

v.     Cambered bars

vi.     E-Z bars

3.      Weight Plates

i.        Standard (small diameter) plates

ii.       Olympic plates - steel

iii.      Olympic plates - rubbers and rubber bumpers

4.      Dumbbells

i.       Standard

ii.       Olympic

iii.      Off-set

iv.     Fat Dumbbells

5.      Other devices

i.       Swiss balls

ii.      Medicine balls

iii.      Personal training equipment

iv.     Weights belt

v.      Wrist straps

vi.     Wrist wraps

vii.     Knee wraps

Exercise Categories                                                                             

  1.      Level of difficulty

  2.      Number of muscle groups involved

  3.      Number of joints involved

  4.      Size of muscles groups involved

  5.      Speed of exercise

  6.      Direction of movement of exercise

  7.      Effect on resistance

  8.      Symmetry of movement

 Exercise Selection                                                                                  

  1.      Training method

  2.      Exercise suitability

  3.      Specificity

  4.      Injury history/prevention needs

  5.      Training history

  6.      Current physical status

  7.      Strengths and weaknesses

  8.      Level of supervision

  9.      Balance

Exercise Sequence                                                                                 

  1.      Large to small

  2.      Fast to slow

  3.      Complex to simple

  4.      Priority

Exercise Technique                                                                              

  1.      Strict

  2.      Cheat

  3.      Ballistic

Frequency                                                                                           

  1.      Generalized frequency guidelines

i.        Frequency is inversely related to intensity

ii.       Frequency is inversely related to volume

iii.      Training frequency is related to training and chronological age

iv.      Training frequency is related to muscle size and number of motor units involved

v.       Training frequently is related to exercise selection

vi.      Training frequency is influenced by recovery ability

  2.      Individualization frequency guidelines

i.        Optimal frequency is educated guessing

ii.       Recovery is transient

iii.       Recovery is complex

iv.      Recovery is influenced by a number of factors

  3.      Examples of frequency options

i.        Total Body Workouts

ii.       Split Routines

a.       7 Day Cycles - Single Day Training

b.       7 Day Cycles - Double Day Training

c.       Other than 7 Day Cycles

 4.  Periodisation of frequency

i.         Periodisation of the frequency of strength training

ii.        Periodisation of the frequency of exposure to a muscle group

iii.       Periodisation of the both strength training frequency and the frequency of exposure to a muscle group

Goal Setting                                                                                         

1.      Specific (as opposed to general)

 2.      Attainable yet challenging

3.      Measurable

4.      Written down, not just though or spoken about

5.      Prioritized (when there is more than one)

6.      Short and long term.

Intensity                                                                                               

1.      Intensity and volume are inversely related

2.      Intensity has greater role in multi-year periodisation than volume

3.      Intensity is recovery dependant

4.      Other factors affecting intensity

i.       Training and chronological age

ii.       Gender

iii.      Genetics

iv.      Psychological traits

5.      Methods of measuring intensity

i.        As a reflection of metabolic discomfort

ii.       As a percentage of repetition maximum

iii.      As a perception of exertion

6.      The intensity continuum

7.      Periodisation of intensity

Muscle Group Selection                                                                       

Number of Training Days                                                                    

Periodisation                                                                                        

1.      The rationale for periodisation

2.      Key terms and concepts

i.        Multi-year and annual

ii.       Periods of the annual plan

iii.      Training blocks

iv.      Periodisation all training variables

3.  Periodisation of strength

i.        Standard periodisation

ii.       Linear periodisation

iii.      Alternating periodisation

iv.      Suitability to various training ages

4.      Periodisation of training methods

Prioritizing Muscle Groups                                                                   

1.  Prioritization of muscle group

i.      By sequence

a.       Within the workout

b.       Within the training week

ii.      By volume

2.      The advantages and disadvantages of prioritizing muscle groups

3.      How to periodize prioritization of muscle groups

Program Length                                                                                   

1.      Maximum and minimum lengths

2.      Full and half recovery weeks

Qualities of Strength                                                                             

Rate of Change of Program                                                                  

1.      When to change

2.      Encouraging feedback - the trainee knows the answer

3.      How much change is required

4.      Guidelines for rate of change

5.      Examples of rate of change

Recovery Weeks                                                                                

Repetitions                                                                                          

1.      The repetition continuum

2.      The relationship between repetitions and training methods

3.      When to ignore specificity in repetitions

4.      Metabolic to neural

5.      Consider optimal bodyweight first

6.      Variety in repetitions needed

7.      Periodisation of repetition

Rest Periods                                                                                        

1.      Metabolic recovery

2.      Neural recovery

3.      Work:rest ratios

4.      Training age

5.      Bodyweight

6.      Aerobic fitness

7.      Repetitions and rest periods

8.      Rest periods and training methods

9.      Periodisation of rest periods

Selection of Training Days                                                                    

1.      Every second day

2.      Two days ‘on’ in row with one ‘off’, then two days ‘on’ in a row, with two days ‘off’

3.      Two days ‘on’ in a row with one ‘off’, then two days ‘on’ in a row with one ‘off’

4.      Three days in a row ‘on’ with one ‘off’

Selection of Training Times                                                                  

1.      AM Training

i.        Early e.g.. 6-8 am

ii.       Mid e.g.. 8-10 am

iii.       Late e.g.. 10-12 am

2.  PM Training

i.        Early e.g.. 12-2 pm

ii.       Mid  e.g.. 2-4 pm

iii.       Late e.g.. 4-6 pm

            Sets                                                                                                     

1.      Influences on number of sets

i.       The inverse relationship between sets and reps

ii.      The influence of training age on number of sets

iii.     The influence of the size of the muscle

iv.     The number of sets per exercises is inversely related to the number of exercises

v.      Number of sets is recovery dependant

vi.      Recovery capacity influences the end of the range of optimal number of sets

vii.     The intended adaptation influences which end of the range of optimal number of sets to use

viii.     Number of sets in strength training has been influenced by anabolic steroids

ix.      Number of sets in strength training has been influenced by hype

2.   A method of determining number of sets

i.       Determine duration of training session.

ii.       Determine what number of total sets for the training session may be optimal.

iii.      Determine training method, which will dictate the length of the rest periods.

iv.      Determine how many/which muscle groups to be trained

v.       Determine how many sets per muscle group you wish to do

vi.      Determine how many exercises per muscle group and sets per exercise you wish to do

3.      Other guidelines relating to number of sets

i.        Do no more sets than you know to be absolutely necessary

ii.       If in doubt - do less

iii.      Capable versus optimal

iv.      Don’t count warm up sets in total number of sets

v.      There is no one correct protocol for number of sets

vi.      Periodized number of sets

4.     Guidelines for warm up sets

i.       Warm up sets and reps

ii.      Warm up sets and load

iii.      Number of warm up sets

iv.     Volume in warm up

Specificity                                                                                            

1.      Joint angle and line of movement specificity

2.      Contraction mode specificity

3.      Loading specificity

4.      Velocity specificity

5.      Muscle and limb specificity

Speed of Movement                                                                            

1.      Angular velocity (degrees per second)

2.      Meters per second

3.      Number of seconds per contraction phase

Suitability of Exercise                                                                           

1.      Specificity

2.      Loading

3.      Speed

4.      Range

5.      Muscle imbalance

Time Under Tension                                                                            

Training Methods                                                                                 

1.      Stability / control methods and general fitness

2.      General strength and hypertrophy methods (increase muscle size)

3.      Maximal strength methods (absolute and relative strength)

4.      Explosive power methods

5.      Quickness / stretch-shortening cycle (SSC) methods

6.      Speed endurance methods

Type (Neural vs Metabolic)                                                                 

1.   Specialize at the specific end of the continuum

2.   Use both methods

3.   Progress from metabolic to neural

Volume                                                                                               

1.      Volume is inversely related to intensity

2.      Volume should not be subject to linear progression in multi-year periodisation

3.      Volume is recovery dependant

4.      Measuring volume in strength training

i.       Time

ii.       Number of reps

iii.      Number of sets

iv.     Time under tension

5.  Optimal guidelines (number of sets)

 

Part C       Sample Strength Training Programs       

 

Program 1 – An Example of a Beginner Strength Program                     Program 2 – An Example of a Beginner Strength Program                     Program 3 – An Example of a Beginner Strength Program                      

 

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