EXSC216 Program Design PDF

EXSC216 Program Design Part 3: Tempo, Time Under Tension & Adaptation Prescription Repetition Predictions Repetition Max Calculation We know 1 RM, predict 6 RM: Weight Lifted x Percent RM as decimal = We know 8 RM, predict 1 RM: Weight Lifted ÷ Percent RM as dec...

EXSC216 Program Design Part 3: Tempo, Time Under Tension & Adaptation Prescription Repetition Predictions Repetition Max Calculation We know 1 RM, predict 6 RM: Weight Lifted x Percent RM as decimal = We know 8 RM, predict 1 RM: Weight Lifted ÷ Percent RM as decimal =  EXSC216 Program Design Part 5: Overload, Periodisation & more Examples Gross Program Parameters Progressive overload is required to drive adaptation ASCA Level 1 Applying Overload Increase intensity (i.e. load lifted) Increase volume (i.e. more sets) Increase intensity of effort (i.e. % of maximum for that no. of reps) Decrease rest periods (between sets) Basic Periodisation Linear ASCA Level 1 Basic Periodisation Linear Weeks 1 2 3 4 5 6 7 8 Reps 12 12 10 10 8 8 6 6 Sets 2 2 3 3 4 4 5 5 Undulating Weeks 1 2 3 4 5 6 7 8 Reps 12 12 8 8 10 10 6 6 Sets 2 2 4 4 3 3 5 5 Reversed Weeks 1 2 3 4 5 6 7 8 Reps 6 6 8 8 10 10 12 12 Sets 5 5 4 4 3 3 2 2 Intensity Prescription ASCA Level 2 Weightlifting Snatch Clean and Jerk Weightlifting example (Bulgarian) Maximal effort High volume High intensity Long duration http://www.owresource.com/training/images/bulgarian.jpg Weightlifting example 8 – 14 AUG 15 - 21 22 - 28 29 – 4 SEP % Calculation MON Snatch 100 1x2 105 Snatch Snatch Snatch Snatch 115 105 105 107x1 95 2x4 100 105 110 115 105 - 95 - B Squats 160x3 B Squats 150x3 B Squats B Squats 90 – 104 85 – P C&Jerk P C&Jerk 160x2 170x2 155x3 80 – 92 100 2x3 100 2x3 P C&Jerk P C&Jerk Sn Pulls Sn Pulls 100 2x3 100 2x3 C&Jerk 146 110 120 130x3 115 3x4 Sn Pulls Sn Pulls 95 - 90 - 131 110 120 130x3 120 3x3 85 - TUE P Press P Press P Press P Press 80 - 117 95 3x3 90 3x4 100x3 115x1 Cl Pulls Stage 1 Cl Pulls Stage 1 Cl Pulls Stage 1 Cl Pulls Stage 1 B Squat 180 140 3x4 140 3x4 140 3x4 140 3x4 95 - 90 - 162 Sn Pulls Stage 1 Sn Pulls Stage 1 Sn Pulls Stage 1 Sn Pulls Stage 1 85 - 115 3x4 115 3x4 115 3x4 115 3x4 80 - 144 WED Snatch Bx Snatch Bx Snatch Bx Snatch F Squat 160 95 - 90 2x4 90 2x4 90 2x4 100 1x4 90 – 144 F Squats F Squats F Squats F Squats 85 – 140 3x4 135 3x4 145 2x3 140 3x3 80 – 128 Jerk (Racks) Jerk (Racks) Jerk (Racks) Jerk (Racks) 120 2x4 115 2x4 120 2x3 140-145x1 P Press 120 95 - Sn Pulls (H) Sn Pulls (H) Sn Pulls (H) Sn Pulls (H) 90 – 108 115 3x4 115 3x3 115 3x3 115 3x3 85 – 80 – 96 P Jerk 120 Jerk (R) 145 Weightlifting example (cont.) PeriodisedTHURS Light session Light session Light session Light session Competition FRI focus (Optional Squat P Snatch P Snatch B Squats warm up) 70 2x3 70 2x3 145 3x4 C&Jerk C&Jerk C&Jerk C&Jerk 120 2x4 140x1 130 1x3 Modifications during sessions 130 1x3 Cl Pulls Cl Pulls Cl Pulls Cl Pulls 145 3x3 145 155 165x3 150 3x3 Competition Coaches call 140 150 160x3 B Squats B Squats B Squats 145-150 3x4 150 3x3 150-160 3x3 Athlete ‘feel’ SAT P Press B/Neck+ P Press B/Neck+ Interstate Overhead Squats Overhead Squats P Snatch (Bx) 2+2x4 2+2x4 3x5 Few maximal training sessions P Snatch (Bx) 3x5 P Snatch (Bx) 3x5 Sn Pulls/Shrugs (Bx) F Squats Sn Pulls/Shrugs (Bx) Sn Pulls/Shrugs (Bx) 115 4x4 Powerlifting Squat Bench Press Deadlift Powerlifting Example (WSB) Powerlifting Example (5/3/1)  EXSC216 Program Design Part 4: Warm Up & Example Programs Warm Up for Resistance Training General Warm Up??? Specificity of Warm Up Energy Systems Muscle Groups Timing and Coordination Warm Up: General Guidelines A 5-10 min period of aerobic activity and static stretching not appropriate for (particularly heavy) resistance training e.g. Goal is to perform 10*100kg Perform 10*60kg, 5*80kg Greater loads require greater mental effort, motivation, arousal Physiologically prepare without inducing undue fatigue Multiple warm-up sets are often required Strength/Power Sports Bodybuilding Olympic Weightlifting Powerlifting Athletics High velocity power VS high force power Team-sports Some more than others Rowing Strength endurance Others? Programs Total Body Programs Comprise primarily complex exercises Contain a limited number of exercises per movement/muscle group Most common type of program in athletic preparation Total Body Program DAY 1 & 3 DAY 2 Squat Dead lift Bench Press Incline d.b bench press Chin Ups Seated row RDL Nordic hamstring lowers D.B shoulder press Lateral raise Trunk exercises Trunk exercises Training time? From previous: Warm up sets not included 6 exercises on each day Assume 3 sets of 6, 15 s per set. Assuming all equipment is available Assume 3 min rest between sets Assuming rest periods are adhered to 3 sets x 15 s = 45 s. 3 sets x 6 exercises = 18 sets CHECK YOUR SESSION TIMES Work period: 18 sets x 15 s = 4.5 min Rest period: 17 x 3 min = 51 min 55.5 min session Total Body Variations Abbreviated Programs Program 1 Program 2 Less exercises Power clean Snatch pull Bench press Bent over row Could be time efficient if: Chin ups Incline d.b bench press Same sets as prior Trunk exercise Trunk exercise Same rest as prior Often: Less exercises More sets to compensate Total Body Programs Advantages Disadvantages Time efficient Limited exercises per movement Most muscle groups every session Limited ability to precisely target Target major movement patterns specific limitations High Force/High Velocity movements Assistant actions/muscles receive minimal attention Minimal within session variation Bodybuilding Goals Training method Large muscle mass Split routines Symmetry Generally hypertrophy specific Proportions Some heavy training also Low body fat More advanced training techniques Drop sets Pre-fatigue Limited ROM Split Programs Allow high volumes of work per week per body part Minimise length of individual sessions Require higher frequency of training Common in body building………very uncommon in sport Two-Way Split DAY 1 DAY 2 Upper Body Lower Body D.b bench press Single leg squat Incline d.b fly’s Squat Chin ups RDL Seated row Lower back exercises D.b shoulder press Seated row Tricep pushdown Barbell curl Good or bad split? Abdominal exercises Very busy Day 1 – Not so Day 2 Two-Way Split DAY1 DAY 2 Chest, Back & Triceps Legs, Shoulders & Biceps D.b Bench press Squat Incline d.b fly’s RDL Chin ups D.b shoulder press Seated row Upright row Dips Barbell curl Tricep pushdown Seated d.b curl Abdominal exercises Lower back exercises Good or bad split? Two-Way Split DAY1 DAY 2 Chest, Back & Triceps Legs, Shoulders & Biceps D.b Bench press Squat Incline d.b fly’s RDL Chin ups D.b shoulder press Seated row Upright row Dips Barbell curl Tricep pushdown Seated d.b curl Abdominal exercises Lower back exercises From previous slide Three-Way Split Day 1 Day 1 Chest, Shoulders, Triceps Upper Day 2 Day 2 Legs, Abdominals Lower Day 3 Day 3 Back & Biceps Rest Day 4 Day 4 Rest Full Body  Get arms like Mr. Olympia TRICEPS: Pushdowns with Rope Attachment / 3 sets / 12 reps Dips / 3 sets / 12 reps Close-Grip Bench Presses / 3 sets / 10-12 reps Lying Triceps Extensions / 7 sets / 10-12 reps BICEPS: Standing EZ-Bar Curls / 3 sets / 10-12 reps Hammer Curls / 3 sets / 10-12 reps Concentration Curls / 3 sets / 10-12 reps Hammer Strength Preacher Curls / 7 sets / 5-7 reps One workout – two body parts Time = assume 20 s per set, 2 min rest ~ 75 min Split Program Traps Complexity often not required Insufficient recovery between sessions Poor exercise selection across days eg: “dips” on Day 1 and “Bench press” on Day 2 Circuit Training Circuits Exercise Reps or Time D.B bench press 15/30s Lat pulldown 15/30s Squat 15/30s D.B shoulder press 15/30s Swiss ball leg tuck 15/30s Incline d.b fly’s 15/30s Seated row 15/30s Lunges 15/30s Lateral raise 15/30s Med ball side pass 15/30s Circuit Training Pros Cons Time efficient Can be very “general” Multiple people can train Require simultaneous control together over multiple pieces of Within session variety equipment Generally total body Limited Individualisation Progression Crossfit Crossfit What is it? According to their website: “CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.” Crossfit PROs CONs High intensity Periodisation issues Group sessions Progression issues Competitive Transfer to sport? Many movements Injury risk Crossfit Games 2017 Rest Periods Control/stability – 30-60s Hypertrophy – 30s-3min Maximal strength - > 3min Power - > 3min Program Examples Examples following assume a “total body” approach 3 x wk Not designed for anyone in particular Very basic construction using a “repetition range” to control intensity Hypertrophy Programs Example Example Day 1 & 3 Day 2 Bench press 3 x 8-12 Chin ups Incline d.b press 3 x 8-12 Bent over row Split squat 3 x 8-12 D.b fly’s Squat 3 x 8-12 Barbell pullover Lat pulldown 3 x 8-12 Step ups Seated row 3 x 8-12 Leg press D.b shoulder press 4 x 8-12 Lateral raise Reverse ab curl 3 x 15 Med ball static pass Woodchopper 3 x 15 Swiss ball leg tuck & twist Total Sets: 28 Total | Reps: 86 | Volume: 266 AU Strength Example Example Day 1 Day 2 Deadlift 4x3 Squat 4x5 D.b bench press 4x5 D.b bench pull 4 x 5 Chin ups 4x5 Bench press 4 x 5 Overhead squat 4x5 Split squat 3x5 D.b shoulder press 3 x 5 Grappler 5 x 5ea RDL 3x5 side Med ball static pass 3 x 5 Med ball side pass 3 x 5 ea side Total Sets: 20 Total | Reps: 25 | Volume: 100 AU Total Sets: 25 Total | Reps: 33 | Volume: 117 AU Strength Endurance Similar to preceding strength examples with reps from 15-30 (sometimes higher) Often organised in circuit or superset format Metabolically taxing Frequently used in training for strength endurance events Prescription - % intensity Exercise Order Can depend on the training goal Generally Power before strength High velocity before slow Compound before isolation Other possibilities Circuits Supersets (compound or upper/lower or agonist/antagonist) Agonist/antagonist Upper body/lower body Pre-exhaustion Maximum Strength Program Example 1. Deadlift 2. D.b bench press 3. Single leg squat 4. Db row 5. Trunk Training Frequency Frequency Sessions per body part Variations “split” routines 1-2 times Weightlifting 4-6+ times Powerlifting 1-2 times Other strength/power sports Seasonal demands Other training Fixture congestion Cumulative fatigue Frequency Frequency Acute Periodisation Variation between sessions Heavy and light days Strength & power days Exercise variations Overload/Progression Increment size Set configuration Within Week Variation Days 1 & 3 – Max Strength/Power Day 2-General Strength Power clean:3,3,2,1,3 Deadlift: 5 x 5 DB bench press:3,3,2,1 Incline db press: 4 x 5 Squat: 3,3,2,1 DB bench pull: 4 x 5 Chin ups:3,3,2,1 Overhead split squat: 3 x 5 RDL: 3 x 3 Grappler 3 x 5ea side Swiss ball leg tuck 3 x 12 Progression When should you progress? Which factors are key? Some limitations?