PROGRAMING Look at clients goals Look at clients training status Look at injury considerations Considerations from assessments

KEEPING IT SIMPLE- SAMPLE Hip hinge patterns Closed chain pushes Closed chain pulls Open chain pushes Squat patterns Single-leg knee dominant Single-leg hip dominant Anti-extension Anti-rotation Loaded carries

CUTE DOES NOT = EFFECTIVE

TRAINING VARIABLES Training frequency per muscle group Total number of weekly sessions Intensity zone/reps per set progressions Number of sets/ muscle group Loading pattern for an exercise Tempo for an exercise Rest interval Exercise selection

TRAINING FREQUENCY/ MUSCLE GROUP

Beginners- train each group 3 times per week

Intermediate- train each group 2 times per week

Beginner- full body x 3 Intermediate- upper body x 2 lower

body x 2

BEGINNER Monday Whole body, compound

movements (hinge focus) Tuesday OFF Wednesday Whole body compound

movements (upper body focus) Thursday OFF Friday Whole body, compound

movements (squat focus) Saturday OFF Sunday OFF

INTERMEDIATE Monday- hinge Tuesday OFF Wednesday - push Thursday OFF Friday- squat Saturday- pull Sunday OFF

INTENSITY ZONES Endurance Hypertrophy Strength Power- you’re clients probably wont be

hanging out here in the sense of olympic lifting

Variations between levels

PROGRESSION- HOW DO WE MAKE AN EXERCISE HARDER? Go heavier Duh

INCREASE RANGE OF MOTION http://www.youtube.com/watch?

feature=player_embedded&v=IIwaDkhVHwo

DECREASE BASE OF SUPPORT

RAISE CENTER OF GRAVITY A quick and easy example is the

comparison of a dumbbell lunge to a barbell lunge. With the dumbbells at our sides, the center of gravity is low. Putting a barbell across the upper back or shoulder girdle raises the center of gravity, creating a more unstable scenario. We can even hold the bar overhead to take the instability one step further

MAKE THE SURFACE UNSTABLE "Unstable surface training is rarely appropriate

for the lower body; outside of the rehabilitation of functional ankle instability, it doesn't have much merit. That's not to say, however, that utilizing unstable surfaces in other scenarios can't be advantageous; the important thing is to recognize that the instability must be applied at the midsection/torso or upper extremities. Examples include push-ups with the hands on stability balls or inflatable rubber discs and pressing exercises while positioned atop a stability ball [in athletes who aren't too strong/heavy]. These movements have considerable benefit with respect to enhancing shoulder proprioception and deloading joints without losing out on muscle activation."

-eric cressey - one arm on stability ball

DECREASE POINTS OF STABILITY Squat vs one leg squat Bench vs stability ball bench

MAKE THE MOVEMENT MORE DECELERATIVE (FOCUS ON ECCENTRIC) Sled Push/Drag →Step-up → Reverse

Lunge → Slideboard Reverse Lunge → Forward Lunge

ASYMMETRICAL LOADING

GROUND BASED TO STANDING

SETS PER MUSCLE GROUP Research seems to indicate that 3-4 sets

per exercise is the best to bring out maximal results. Advanced trainees might even see some benefits from going up to 5-6 sets per exercise.

Inverse relationship between reps and sets

10 sets?

LOADING PATTERN Straight sets- one or two warm ups

then into straight loading Wave loading-loads and reps change

within every set within a Pyramid loading – 12 at 65%, 8 at 75%,

6 at 80%, inverted or double pyramid

TEMPO 1- no tempo- good for developing

strength- just get the bar up 2-general recommendations- around 3

seconds on the way down- 0-1 seconds on the way up.

301

REST PERIODS Dependant on goals and intensity zones Endurance Hypertrophy Strength power

EXERCISE SELECTION Machines vs free weights Multijoint vs isolation

WHY MACHINES? The use of machines that buttress joints and

restrict range of motion at specific joints not only retard the various levels of motor learning required for optimal functional performance but can encode patterns that are directly detrimental to both performance and the avoidance of injury.

Training in a proprioceptively starved environment does not challenge the system needed to ensure that no single tissue experiences damaging overload.

Dynamic correspondence No more than 20 percent of your sessions

should be machine based

EFFECT OF ADDING SINGLE-JOINT EXERCISES TO A MULTI-JOINT EXERCISE RESISTANCE-TRAINING PROGRAM ON STRENGTH AND HYPERTROPHY IN UNTRAINED SUBJECTS.

The aim of this study was to examine the effect of adding single-joint (SJ) exercises to a multi-joint (MJ) exercise resistance-training program on upper body muscle size and strength. Twenty-nine untrained young men participated in a 10-week training session. They were randomly divided in 2 groups: the MJ group performed only MJ exercises (lat pulldown and bench press); the MJ+SJ group performed the same MJ exercises plus SJ exercises (lat pulldown, bench press, elbow flexion, and elbow extension). Before and after the training period, the muscle thickness (MT) of the elbow flexors was measured with ultrasound, and peak torque (PT) was measured with an isokinetic dynamometer. There was a significant (p < 0.05) increase in MT (6.5% for MJ and 7.04% for MJ+SJ) and PT (10.40% for MJ and 12.85% for MJ+SJ) in both groups, but there were no between-group differences. Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men

EXERCISE ORDER Exercise order- Power first, never later Never overlook poor technique Pair exercises (except for O lifts)

You’ve picked your exercises based on clients experience levels and capabilities

Examine their current state of health and determine where you think/want them to be at the end of the training block you’ve selected.

PROGRAM THESE PEOPLE 60 year old women 40 year old overweight man 25 year old man with no experience 25 year old women with 8 years of

weight lifting experience 22 year old pitcher 12 year old kid

SPECIAL CONSIDERATIONS Overhead athlete Basketball player You have to start thinking about

common injuries

QUIZ 2 1. other than increasing weight, how do

we make an exercise harder? 2. name two training variables 3. name three human movements 4. rest periods for strength training, for

hypertrophy training? 5. what are the problems with machine

based training?