How to Design a program: Training guidelines for strength, power and hypertrophy
Summary:
- Manipulation of intensity and volume for outcome
- Specificity to the athletes goal
- Decide on exercises appropriate for the athlete, consider training age and any weaknesses
- Balance program
- Choose appropriate number of reps, sets and tempo
- Choose appropriate load eg. % of 1 RM
- Identify adequate rest between sets for the individual
- Exercise selection important
- Compound or multijoint exercises are functional and therefore make up a large part of the program
- 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.
- Balanced program eg. horizontal pull with a push
There are a number of variables to consider in the design of a resistance training exercise, which will affect the physiological response.
Here are 13 variable to consider based on a paper by Toigo and Boutoulier, including how each might impact on physiological response: