Design

How to Design a program:

Training guidelines for strength, power, endurance, hypertrophy and plyometric training

Definition: Ability of a muscle or muscle group to exert a maximal external force.

Definition: The optimal amount of work performed for a given time period.

More information about Power Training can bu found here

Definition: Ability of the muscle or muscle group to repeatedly exert submaximal resistance.

 

Definition: Growth and increase of the size of muscle cells.

More information about Hypertrophy Traning can be found here

Definition: Exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power.

More information about Plyometric Training can be found here

Find out a table to help you convert 1 repetition maximum (RM) to multiple repetitions

Summary:

  1. Manipulation of intensity and volume for outcome
  2. Specificity to the athletes goal
  3. Decide on exercises appropriate for the athlete, consider training age and any weaknesses
  4. Balance program
  5. Choose appropriate number of reps, sets and tempo
  6. Choose appropriate load eg. % of 1 RM
  7. Identify adequate rest between sets for the individual
  8. Exercise selection important
  9. Compound or multijoint exercises are functional and therefore make up a large part of the program
  10. Order of exercises are important: Large muscle groups before small muscle groups, bilateral exercises precede unilateral exercises, more complex exercise before less complex to allow for  neurological adaptation.
  11. Balanced program eg. horizontal pull with a push