program design module overview training principles variable’s of programs design. how to...

PROGRAM DESIGN MODULE OVERVIEW Training Principles Variables of programs design. How to manipulate program variables for desired results. Considerations for writing programs Program cycling / periodisation Cardio and H.I.I.T 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 adaptions 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

PRINCIPLES OF TRAINING INDIVIDUALITYOVERLOADPROGRESSIONADAPTATIONSPECIFICITYREVERSIBILITYPLACEMENT

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 Beginners & muscle soreness (D.O.M.S) Delayed onset of muscle soreness (48 hrs) Overload principle & variety PRINCIPLE OF ADAPTATION

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 1) Placement of exercises in a workout2) Placement of workouts in a cycle PRINCIPLE OF PLACEMENT

Proper gradual warm-up High intensity exs early in workout Larger muscle groups / compound exs before smaller muscle groups / isolation exs But there are many programs that dont 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 1) Placement of exercises in a workout:

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: F requency I ntensity T ime T ype

PROGRAM DESIGN IMAGE FITNESS TRAINING

TERMINOLOGY Reps (repetitions) Sets = Rest = Intensity = 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. Sets = A number of repetitions performed in succession for a set number Rest = The amount of recovery time between sets Intensity = The volume of weight lifted. Periodisation = Program Plan

TERMINOLOGY Compound Exercise = Isolation Exercise = Concentric contractions Eccentric = 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 doesnt interfere with recovery of original exercise to increase the amount of work done in a period of time RM = Repetition maximum i.e 12RM wouldnt be able to do 13 reps.

TERMINOLOGY Pronated = Supinated = Neutral = Prone Supine = Mixed grip = Tempo = 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 clients 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 clients 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 1 st 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 UNILATERALV BI LATERAL Best for correcting imbalances

GROUP ACTIVITY Make a list of Unilateral exercises Bilateral exercises

GROUP ACTIVITY UNILATERAL EXERCISESBILATERAL 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 1. 2. 3. 4. FULL BODY WORKOUT 1. 2. 3. 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 A1Reverse Lunge DB 3 sets of 10-12 reps, 45 rest, 3010 A2Seated Row Low Pulley Pronated Grip 3 sets of 12-15reps, 30 rest, 3011 B1Romanian 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 C145 Degree Back extension 3 sets of 12-15 reps, 30 rest, 2011 C2Side 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 single- joint 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 lower- body muscles on a separate day Perform large muscle group exercises before small muscle group exercises Perform multiple-joint exercises before single- joint exercises Rotate opposing exercises (agonist-antagonist relationship).

EXERCISE SELECTION - STRUCTURE Training individual muscle groups Perform multiple-joint exercises before single- joint 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 24- 72 hours. To be most effective and efficient at improving fitness for novices, 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 2. Cable 3. Dumbbell 4. Barbells 1. DB Squat2. Back Squat 3. Front Squat 1. Squat Heels elevated2. 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 REPSSETSREST (SEC)% 1RMTRAINING EFFECT DESIRED GOAL 1-55-8120-24085-100%NeuralStrength with some Hypertrophy 6-84-690-12075-85%Neural & Metabolic Hypertrophy and increased Strength 9-122-430-9070-75%Some Neural but mostly Metabolic Hypertrophy and some Strength 13-201-30-6060-70%Metabolic and Muscular Limited Hypertrophy or Strength

Rest PeriodWhats HappenedTraining Methods Suited 0-30sec90% metabolic recoveryGeneral Strength Metabolic-end hypertrophy 2-3minNear complete metabolic recovery Mixed metabolic-neural Hypertrophy 3-5minNear complete neural recovery Neural-end Hyperthrophy Strength Explosive Power 5-10minComplete neural recoveryNeural-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 A1Squat 8-10 reps, medium tempo, 60 seconds rest A2Seated 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 reps Double Barrel : at top end of move and 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 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 TEMPOTIME UNDER TENSION (TUT) 3010 X 10 REPS40 SECS 4010 X 10 REPS50 SECS 3010 X 15 REPS60 SECS 2010 X 20 REPS60 SECS 5010 X 8 REPS48 SECS 3010 X 12 REPS72 SECS 3010 X 5 REPS20 SECS 3010 X 8 REPS32 SECS YOU COULD HAVE THE SAME TUT EVERY TIME BUT DIFFERENT TEMPO

TIME UNDER TENSION TUTDominant Training Effect 1-20sec 20-40sec 40-70sec Speed Strength/maximal strength Maximal strength/hypertrophy Hypertrophy/muscle endurance

TIME UNDER TENSION TEMPOTIME UNDER TENSION (TUT) TRAINING EFFECT 3010 X 10 REPS40 SECS? 4010 X 10 REPS50 SECS? 3010 X 15 REPS60 SECS? 2010 X 20 REPS60 SECS? 5010 X 8 REPS48 SECS? 3010 X 12 REPS72 SECS? 3010 X 5 REPS20 SECS? 3010 X 8 REPS32 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 concentric25 seconds per set 1 second eccentric and 4 seconds concentric25 seconds per set

TEMPO/TUT - GROUP ACTIVITY Write 3 rep and tempo ranges for each desired training effect. TUTDominant Training Effect 1-20sec 20-40sec 40-70sec Speed Strength/maximal strength Maximal strength/hypertrophy Hypertrophy/muscle endurance

TEMPO/TUT - GROUP ACTIVITY TEMPOREPS TUTTRAINING 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 dont 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 EXERCISESETSREPSRESTTEMPOTUT A1DB Split Squat (FFE)410-1230secs3010 A2Press Ups412-1530secs2010 A3Ab Crunch425-3030secs- B1Lying Leg Curl48-1030secs5010 B2Seated Row412-1530secs3011 B3Plank430-60s30secs1000 CCardio / Intervals

PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1DB Split Squat (FFE)310-1260secs3010 A2DB Bench Press312-1560secs3010 B1Lying Leg Curl38-1060secs3010 B2Lat Pull down312-1560secs3010 CKettle Bell Squat & Row4 -820secs10secsFast- (1/2 Tabata finisher) BEGINNER

PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1BB Squat410-1245sec3010 A2Seated Row410-1245secs3011 B1Single Leg Curl48-1045secs4010 B2DB Incline Bench Press410-1245secs4210 C1DB Bent Over Lateral Raise312-1510secs2010 C2Upper Abdominal Crunch320-2510secs2010 C3Standing Calf Raises320-2510secs2010

PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1Trap Bar Dead Lift51003010 A2BB Bench Press51003210 A3DB Walking Lunges51002010 A4T-Bar Row510120s3011 ADVANCED CIRCUIT PROGRAM

EXERCISESETSREPSRESTTEMPOTUT A1Chin ups410-1245s3010 A2BB Bench Press410-1245s3210 B1Seated Row410-1245s3011 B2Incline DB Flies410-1245s4010 C1Standing Later Raise315-2010s2010 C2Ab Crunch325-3010s- ADVANCED CIRCUIT PROGRAM EXERCISESETSREPSRESTTEMPOTUT ADead Lift410-1290sec3010 B1Split Squat310-1230s3210 B245 Degree Back extension315-2030s2010 B3Walking Lunges38-10120s3011 CPlank330-60s30s1000 UPPER / LOWER BODY SPLIT

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 mins 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!

EXERCISESETSREPSRESTTEMPO A1Dead Lift51003010 A2Press Ups51003210 A3DB Walking Lunges51002010 A4T-Bar Row510120s3011 EXERCISESETSREPSRESTTEMPO A1DB Split Squat (Flat)310-1260secs3010 A2DB Bench Press312-1560secs3010 B1Lying Leg Curl38-1060secs3010 B2Lat Pull down312-1560secs3010 CKettle Bell Squat & Row4 -820secs10secsFast (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 areas 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 exercises 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. Dont 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

program design module overview training principles variable’s of programs design. how to...

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