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Develop The Actual Training Program

The document discusses developing an actual training program by selecting exercises, percentages of 1RM, numbers of reps and sets. It provides an example program layout and explains that the training demands must progressively increase over phases to drive adaptation and gains in muscle size, tone and strength through increasing load, decreasing rest, increasing reps or sets.

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61 views1 page

Develop The Actual Training Program

The document discusses developing an actual training program by selecting exercises, percentages of 1RM, numbers of reps and sets. It provides an example program layout and explains that the training demands must progressively increase over phases to drive adaptation and gains in muscle size, tone and strength through increasing load, decreasing rest, increasing reps or sets.

Uploaded by

Whooper Gamestor
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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4.

Develop the Actual Training Program The fourth step is to develop


the actual training program. By this point, you know which exercises are to be
performed, the 1RM for each exercise, and the type of strength to be developed.
With this information, you can select the number of exercises, the percentage of
1RM, the number of reps, and the number of sets.
This program cannot be the same, however, for each training phase. The training
demand must be progressively increased so you are forced to adapt to increasing
workloads—such adaptation is required in order to increase muscle size, tone, and
strength. You can increase the training demand by any of the following means:
Increase the load, decrease the rest interval, increase the number of repetitions,
or increase the number of sets.
Table 3.3 illustrates a hypothetical program to demonstrate how to set up your
own program. Before looking at the chart, be sure you understand the notation
used to express the load, number of reps, and number of sets. For example, the
following description
80/10 × 4
represents the load and the number of reps and sets. The number 80 represents
the load as a percentage of 1RM, so the lifter is using a load that is 80 percent of
1RM. The number 10 represents the number of repetitions per set, and the number
4 represents the number of sets.
Although many books and articles on this subject actually take the liberty of
prescribing the load in pounds or kilograms to be used, please notice that we do
not. There is little basis on which someone could legitimately suggest the weight
an athlete should use without knowing anything about the athlete! The load must
be suggested as a percentage of 1RM. This allows strength trainers and bodybuilders to specifically
calculate the load for each exercise according to their individual
potential, within the requirements of a given training phase.
TABLE 3.3 Hypothetical Training Program to Illustrate Format Design
Ex no. Exercise Load/# reps × sets RI (min)
1 Leg press 80/6 × 4 3
2 Flat bench press 75/8 × 4 3
3 Leg curl 60/10 × 4 2
4 Half squat 80/8 × 4 3
5 Abdominal curl 15 × 4 2
6 Deadlift 60/8 × 3 2
Reprinted from Bompa 1996.
The first column of table 3.3 lists the exercises by number, or the order in
which they are performed during the training session. The second column lists
the exercises. The third column shows the load, number of reps, and number of
sets. The last column gives the RI required after each set.
5. Test to Recalculate 1RM Finally, test to recalculate 1RM. Another test for
1RM is needed before the beginning of each new phase to ensure that progress
is acknowledged and new loads are based on the new gains made in strength.
Designing the Perfect Program

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