Program Design


Meet your goals:

       Design a program that will meet your goals


       Types of Goals:

        1)    If training for Athletics

                     ex: Long Jump (Track & Field), program should emphasize:

                            Powerful Contractions of the Lower Extremities

                                    Specifically: Hamstrings, Quads, Gluts

                     ex: Pitcher (Baseball), program should emphasize:

                            Rotational Movements of the Torso and Shoulder

                                    Specifically: Obliques and Rotator Cuff Muscles

                                    
        2)    If training for Weight Lifting activities, program should include:

                     Strength training in the events of competition

                            Olympic Events:

                                    Snatch / Clean & Jerk 

                            "Power" Lifting Events:

                                    Squat / Dead Lift / Squat


        3)    If training for Physique, need to determine the desired outcome:

                     To gain strength / muscle mass

                            Overload Principle (Increase RESISTANCE often)

                    To increase endurance

                            Work toward optimal resistance, Increasing REPETITIONS

                     To increase flexibility

                            Use light/moderate weights, Increasing ROM

                     To decrease fat

                            Use light/moderate weights, Decreasing Interval Periods

                     To maintain current level of fitness

                            3 sets of 10 reps



       * Looking more closely at these goals

              Physique Conditioning is probably the Goal of Most Weight Lifters

              Athletes should be under the direction of a coach

                     using exercise that IMPROVE Performance (Not Decreasing)

              Competitive Weight Lifters should also be Coached

                     preferably by someone certified

                            by the NSCA (National Strength and Conditioning Ass.)

                            NOT just a Personal Trainer (exclusively)


Physique Conditioning

       TIME

              Select a time (or times) when you can work out regularly

              Make sure there will be few (if any) distractions

                     Spend your time exercising, not doing T&G (Talk and Gawk)

      ATTENDANCE

              Regular Pattern (body gets accustomed to exercise)

              One Day Recovery (muscles need to grow)

       ATTITUDE

              Maintain Positive Thoughts

              Be Patient, but Persevere

       NUTRITION

              Make sure to eat a balanced diet

              Plenty of Carbohydrates (preferably complex carbos - 68 %) 4 cal/gm

              Moderate amount of Protein (not all meat - 12 %) 4 cal/gm

              Not an excess of Fat (avoid saturated fats - 25%) 9 cal / gm

       REST

              8 hours of sleep (body needs more rest when physically exerting)

       QUALITY OF EXERCISE

              Perform Exercises Correctly

              Don't be in a RUSH

                     1) Allow yourself enough time

                     2) Don't put in too many exercises

Suggested Guidelines in Program Design   (page 128 - Program Design Variables)

       TRAIN 3 TIMES A WEEK (preferably)

              NOT 3 Consecutive Days

       TRAIN UPPER AND THE LOWER BODY

              Want to Develop / Maintain Balance

       TRAIN MUSCLES FROM PROXIMAL TO DISTAL (LARGE TO SMALL)

              Work the Chest and/or Back BEFORE the Arms

       AFTER WARM UP, ALWAYS TRAIN WITH THE PROPER RESISTANCE

              Make Load Changes as Necessary

       VARY YOUR ROUTINE

              Avoid Boredom by Changing Exercises