2. Allocation of Weekly Load  When do you want to do what? Considerations: ○ What is your emphasis? ○ How much time do you have? ○ What else are you doing?  How does one session affect another?

3. Allocation of Weekly Load  Labeling Training Load High Moderate Low  High What? CNS Metabolic Structural Damage  Can we train Multiple abilities by changing the emphasis of each training session?

4. Classic Models of Weekly Loading  Unchanging: MondayTuesdayWednesdayThursdayFriday Squat 3x5 Press 3x5 Deadlift 3x5

5. Classic Models of Weekly Loading  Starr Model: High, Moderate, Low days MondayTuesdayWednesdayThursdayFriday HighModerateLow Squat 5x5 @ 75%Power Clean 3x3@ 70%Squat 2x3@ 75% Press 5x5@ 75% Squat 1x5@85%Press 2x3 @ 75% Deadlift 1x5@75% Press 1x5@ 85%Deadlift 1x3@ 75%

6. Classic Models of Weekly Loading  Split Routine MondayTuesdayWednesdayThursdayFriday Squat and PressOlympic LiftOff Squat and PressOlympic Lift MondayTuesdayWednesdayThursdayFriday Chest and ArmsLegs Back and ArmsLegs Shoulders and Arms

7. Classic Models of Weekly Loading  Westside Split MondayTuesdayWednesdayThursdayFridaySat Dynamic Effort Maximal Effort Repitition EffortOffDynamic Effort Maximal Effort Lower BodyUpper BodyTotal BodyUpper Body Lower Body

8. One Step Further  Add multiple training modalities… MondayTuesdayWedThursFridaySat HardLightModerateLift HardLightModerateLightESD You can make it as complex as you want…. A split routine within the Starr model with multiple training modalities if you want.

9. Developing a Template  Put together a template of how you want each session to be structured…  See other sheet

10. Labeling a Template  Bodypart LB, UB, TB  Emphasis RE, ME, SE, DE, ETC.  Unilateral  Bilateral  Movement Pattern Push, Pull Lunge, Squat, Hinge…  Filler…

11. General Session Structure  Can emphasize one quality or multiple  Rules of thumb: Fast to Heavy to Tiring High Skill to Low Skill Complex to Simple Primary to Assistance

12. General Session Structure  Pairing Exercises Primary Exercises should be paired with minimally fatiguing exercises In most cases should not fatigue each other Sometimes can be organized to potentiate each other  Fillers: Core Mobility Stability Pre-hab. Corrective

13. Good Pairings  LB Pull and UB Push  LB Push and UB Pull  Nothing taxing with Olympic Lifts  UB Push and Pull  LB Push and Pull  * In most cases avoid pairing primary exercises  *Beware of small fatiguing factors Grip Strengh Postural Strength (front squat and weighted carries)

14. Other Concepts  More Pull than Push  Females more unilateral than males  Emphasize your emphasis! Does your training reflect your intent?