Weight Training Program Design
Student Guidelines
Personal Fitness – 2004-2005
Steps for Writing Goal Statement:
1.
What is your current level of Muscular Fitness: Low Fitness
Zone, Fitness Zone, or High Performance Zone?
a.
Low Fitness Zone – have not done any weight training in the past
three months
b.
Fitness Zone – have done weight training workouts one or two
days per week for the past three months
c.
High Performance Zone – have consistently done three or more
weight training workouts per week for the past year
2. What is your Desired level of Muscular Fitness (GOAL)? The chart
below demonstrates the volume, intensity, and rest periods that are specific
for each program goal.
a.
Muscular Endurance – the ability of the muscles to work for long
periods of time
b.
Hypertrophy – increase in the size of the muscles
c.
Explosive Power – ability to generate force at an accelerated
rate; specific to training for athletics
d.
Strength & Hypertrophy – training for strength will enable
you to lift progressively heavier weights; hypertrophy – see above
Program Goal
|
Volume |
Intensity |
Rest Between Sets |
|
|
|
|
|
Muscular Endurance
|
Sets: 2 – 3 |
Remains the same |
20 – 30 seconds |
|
|
Reps: 15 – 20 + |
50 – 55% 1 RM |
|
|
|
|
|
|
Hypertrophy
|
Sets: 3 + |
60 – 80% 1 RM |
30 – 60 seconds |
|
|
Reps: 8 - 10 |
|
|
|
|
|
|
|
Explosive Power
|
Core: |
70 – 95% 1 RM |
3 – 4 minutes |
|
|
Sets: 3
– 4 |
|
|
|
|
Reps: 1
- 6 |
|
|
|
|
Assistance: |
70 – 80 % 1 RM |
1 – 1 ½ minutes |
|
|
Sets
& Reps: 3 x 8 |
|
|
|
|
|
|
|
|
Strength & Hypertrophy |
Sets: 3 + |
|
|
|
|
Reps: Core: 6 – 12 |
60 – 85% 1 RM |
1.5 – 2 minutes |
|
|
Assistance: 8 - 10 |
|
|
3. What is your SPECIFIC, MEASURABLE GOAL? A specific goal
has two components:
a.
A goal is something that you have to "reach" for
b.
A goal is measurable
c.
Your goal should include discussion of "what you can do
now" and "what you'd like to be able to do" by the end of the
semester
4. Select Training Frequency
a.
Three-days-per-week is the only program that can be accomplished
under the current schedule.
5. Select the Intensity to match your program goal (chart)
a.
Intensity must be consistent with volume
6. Vary the Intensity
throughout the cycle (chart)
a.
Intensity can be varied from day-to-day and/or week-to-week
7. Select the Volume to match the program goals (chart)
a.
Volume Progression must be consistent with intensity levels
b.
Determine the number of Sets for both core and assistance
exercises
c.
Determine the number of Reps for core and assistance exercises
8. Determine the Rest Between Sets - (chart)
a.
The rest period length must be consistent with the VOLUME AND
INTENSITY
Requirements:
1.
Write name and phase #'s at the top
2. Fill in 7-9 exercises for each workout (including abdominal)
3. Make sure to vary at least 2 exercises per workout per phase
4. Be sure to include abdominal exercises in EVERY workout
5. Be sure to include an adequate number of rotator cuff exercises
Workout
Design Guidelines:
1.
Select Exercises that match your goals; each of the major muscle
groups and/or exercises specific to the movements of the sport or activity
should be chosen
2. Apply the principle of Specificity - Do your exercises match the
specific joint movements or muscle groups that you wish to train?
3. Consider the need for muscular balance - Are the anterior and
posterior muscles being trained equally? (Use the Muscular Balance Chart to
check)
4. Consider the time required - Could you complete your program in
one class period including time for cardiovascular training?
5. Choose the order of exercise
a.
Core lifts executed first within the workout
b.
Multi joint exercises before single joint exercises
c.
Arrangement provides needed rest for muscles