Putting It All Together Designing your own training plan

Prescription Principle 1: Exercise All Muscle Groups Option A: Exercise all groups in a single day – Circuit (1 set on a variety of exercises) 1 exercise per muscle group (2-4 sets on each) Option B: SPLIT ROUTINE – Exercise some muscle groups on one day, other muscle groups on another day – 2 Day Split (intermediate) Day1 = Lower body Day 2 – Upper body – 3-day Split (advanced) Day1 = Upper body = Chest, shoulders, triceps, abs Day2 = Lower body = Glutes, hamstrings, quadriceps, calves Day3 = Upper body = Back, biceps, abs

Prescription Principle 2: Specificity of Training REP (repetition): number of times an exercise is performed in one set SET: a group of repetitions WEIGHT (resistance): amount of weight used VOLUME: number of sets x reps on an exercise/body part Weight --- strength Volume --- muscle mass To gain strength/muscular development, you must train to fatigue. Normally, you use a weight you can perform 6 to 15 reps. General fitness development: circuit ( 3x10-15 on one exercise per body part) Muscular development: split routine (2-4 exercises per body part, 3-4 sets per exercise)

Prescription Principle 3: Order of Exercises Larger muscles before smaller ones Multi-joint before single joint

Prescription Principle 4: Overload Muscle adapts quickly to exercise stress. In order to progress continuously, (size, strength) muscles must be regularly challenged by increasing intensity – More reps – More weight – Exercise variety (can also be motivating)

Homework #5 Design your own workout plan Develop a workout plan for a minimum of 3 class periods Decision 1: Training goal: Strength, Hypertrophy, Fitness Decision 2: Full-body or split routine Decision 3: Exercise selection-Do not repeat the same exact exercises for each workout Decision 4: Volume: How many sets and reps – Minimum 2 sets, up to 5 sets maximum Decision 5: Set scheme: Straight, Ascending Pyramid, Drop sets – Not all body parts may need the same volume (eg, if your back is weak but chest is strong, do more sets for back)

Example Homework 5: Create your own routineName:Daniel Toups Training goal:StrengthRoutine Type:3 day split Set Scheme:Ascending Pyramid Day 1 Day 2 Day 3 Body areas Worked Chest, Shoulders, Triceps Legs Back, Biceps 1ExerciseVolumeExerciseVolumeExerciseVolume 2FoundationwarmupFoundationwarmupFoundationwarmup 3Incline DB press5 X 5BB Squats5 X 5Weighted chinup5 X 5 4Decline Pushups3 X 8KB Swings3 X 10One arm DB row3 X 8 5Cable Flye3 X 12Split Jump Squats3 X 20BB Shrugs3 X 8 6Seated DB press3 X 8Leg Extension3 X 10Close-grip Pulldown3 X 8 7Reverse Flye3 X 8Calf Raises3 X 20Barbell Curls3 X 12 8DB lateral raise3 X 8 DB Hammer Curls3 X 12 9Parallel bar Dip3 X