1. Program Design Step #3 in the Process

2. Steps to Develop Your Program 1.Determine Your Goals 2.Select Exercises 3.Decide on training Frequency 4.Arrange Exercises 5.Calculate Loads 6.Determine Reps & Sets 7.Determine Rest 8.Determine Variation

3. 1. Determine Your Training Goal (p.161-162) 1.Muscle endurance –High Reps, Lower Weight, Short Rest 2.Hypertrophy –Med. Reps, Med. Weight, Med. Rest 3.Muscular strength –Low Reps, High weight, Longer Rest 4.General Muscle toning –Combination of #1 & #2 5.Other:______________

4. The principles of training 1.SPECIFICITY 2.OVERLOAD 3.PROGRESSION

5. Your training is geared specifically towards your goals. – –Ex. a shot putter would train differently than a marathon runner. Thus as you design your program it should be designed to help you achieve your goals. Specificity

6. Overload You must overload your muscles beyond what they are normally accustomed to in order to improve. This leads to the F.I.T.T. principle. – –F is for FREQUENCY of the overload – –I is for INTENSITY of the overload – –T is for TIME (duration) of the overload – –T is for TYPE of the overload Your body will then physiologically adapt to the overload which leads to…

7. Progression When your body adapts to an overload you must then progress the loads by manipulating the components F.I.T.T. For your program three of the four are set. Which one do you need to manipulate to increase the overload? Intensity (Load, Level, Reps)

8. How do I apply Specificity? (p143-146) Relative Load Outcome % 1 RM RepsSets Rest Period Light Muscular endurance 60-80% 1RM 12-202-3 20-30 sec ModerateHypertrophy 67-85% 1RM 6-123-6 30-90 sec Heavy Muscular strength 85-100% 1RM 1-63-5 2-5 min The key to getting the most out of any of these types of programs is that each and every rep is done with good technique and proper form. Control the weight (2 seconds up- 2 seconds down).

9. 6.Determine Reps & Sets WeekRepsWeightRepsWeight 11570%1570% 21570%1275% 31575%1080% 41575%1082.5% 51580%885% 61580%885% 71585%690% 81585%495%

10. Do I use the same numbers for all exercises? (p.137-139) It depends: General Fitness: you could use the same # of reps and load % for each exercise. Split Program: core exercises (multi joint) you can manipulate reps and sets. Non-core keep reps 12-15 and manipulate the %.

11. Do I change the number within weeks or between them? (152-155) Only applies to a general program. This is completely up to you.