PROGRAM DESIGN MODULE OVERVIEW Training Principles Variable’s of programs design. How to...
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PROGRAM DESIGN MODULE OVERVIEW Training Principles Variable’s of programs design. How to manipulate program variables for desired results. Considerations
PROGRAM DESIGN MODULE OVERVIEW Training Principles Variables of
programs design. How to manipulate program variables for desired
results. Considerations for writing programs Program cycling /
periodisation Cardio and H.I.I.T Programs for special populations
Overtraining and Recovery Personal training resources how to
use
Slide 2
PERSONAL TRAINING PACK Client Questionnaire Program Planner
Program Recording Sheet Food & Symptom Diary Client Progress
& Action Report
Slide 3
PROGRAM DESIGN FINAL EXAM CASE STUDY Students are required to
train a real life client for 4 weeks an Record their progress in
relation to programming for the clients goals etc. Include
mandatory tests in your client screening Provide evidence of Client
assessment & postural analysis/ tests Students are then
required to provide a further 8 week program for that client
showing adaptions and progressions in relation to their goals. Make
use of any advanced training methods or modes of training.
(Resistance training module)
Slide 4
TRAINING PRINCIPLES RECAP FROM FITNESS INSTRUCTION
Slide 5
PRINCIPLES OF TRAINING
INDIVIDUALITYOVERLOADPROGRESSIONADAPTATIONSPECIFICITYREVERSIBILITYPLACEMENT
Slide 6
TRAINING PRINCIPLES PRINCIPLE OF INDIVIDUAL DIFFERENCES People
will react & adapt to the same programme in different ways.
There is no one size fits all programme Training age / experience
Flexibility -
Slide 7
TRAINING PRINCIPLES OVERLOAD PRINCIPLE A greater than normal
stress or load on the body is required for training adaptation to
take place In order for a muscle (including the heart) to increase
strength, it must be gradually stressed by working against a load
greater than it is used to.
Slide 8
TRAINING PRINCIPLES PRINCIPLE OF PROGRESSION In order to
improve results, performance, weight loss etc the overload must be
increased (gradually). Measureable Reps, weight, rate of recovery
-
Slide 9
TRAINING PRINCIPLES PRINCIPLE OF ADAPTATION The way the body
programs muscles to remember particular activities, movements or
skills. By repeating that skill or movement the body adapts to the
stress and the skill becomes easier to perform
Slide 10
TRAINING PRINCIPLES Beginners & muscle soreness (D.O.M.S)
Delayed onset of muscle soreness (48 hrs) Overload principle &
variety PRINCIPLE OF ADAPTATION
Slide 11
TRAINING PRINCIPLES PRINCIPLE OF SPECIFICITY We improve at what
we do Distance running improves your CV endurance & leg
stamina, but does not cause increased strength in your pecs.
Swimming sprints will not improve your distance running etc. SAID
Specific Adaptation to Imposed Demands
Slide 12
Slide 13
S.A.I.D PRINCIPLE SAID Specific Adaptation to Imposed Demands
All training is specific to a particular task Cross over adaptation
from one activity will enhance traits needed to perform in another
activity. Example: Grip strength SPECIFICITY
Slide 14
TRAINING PRINCIPLES PRINCIPLE OF REVERSABILITY If we stop
training the body will revert to its former condition - Use it or
lose it -
Slide 15
TRAINING PRINCIPLES 1) Placement of exercises in a workout2)
Placement of workouts in a cycle PRINCIPLE OF PLACEMENT
Slide 16
Proper gradual warm-up High intensity exs early in workout
Larger muscle groups / compound exs before smaller muscle groups /
isolation exs But there are many programs that dont go in logical
body part sequence for lots of different reasons to get specific
results. ie, pre exaust Not fatiguing core stabilizing muscles
early, preventing them from protecting spine etc Tapering &
cool down to assist recovery 1) Placement of exercises in a
workout:
Slide 17
2.Placement of workouts in a cycle: Weekly / monthly cycle etc
Allowing sufficient rest days between workouts (of similar type)
Not doing intense lifting for the same muscle groups in consecutive
workouts Recovery workouts -
Slide 18
Principles of Training Considerations for Programme Design,
remember FITT: F requency I ntensity T ime T ype
TERMINOLOGY Reps (repetitions) = one movement of the weight Or
joint from one point to the other and back again in a full range of
motion. Sets = A number of repetitions performed in succession for
a set number Rest = The amount of recovery time between sets
Intensity = The volume of weight lifted. Periodisation = Program
Plan
TERMINOLOGY Compound Exercise = More than one joint involved
Isolation Exercise = Only one joint involved Concentric
contractions = When the muscle shortens as it contracts Eccentric =
opposite of concentric and occurs when the muscle lengthens back to
starting position (lowering of weight) Isometric = occurs when
there is no change in the length of the contracting muscle.
Contraction without movement
TERMINOLOGY Strength = How much weight can be lifted for a
limited number of reps close to 1RM (typically under 5 )
Hypertrophy = Muscle gain or gain size Functional Hypertrophy =
Muscle or size gain that aids performance. Endurance = capable of
high repetitions at a small % of 1RM Power = How fast you can be
strong i.e power = work/time Can be trained with minimal loads 30%
1RM (plyometric) or at high % 1RM for single repetitions (olympic
lifting)
Slide 26
TERMINOLOGY Antagonist Super Set = Agonist Super Set = Active
Recovery = RM =
Slide 27
TERMINOLOGY Antagonist Super Set = opposing exercises paired
with no rest between them. Rest after second exercise. (Can also be
done with rest after each exercise) Agonist Super Set = Exercises
working same or similar muscle group paired with no rest between
them. Rest after second exercise. (Can also be done with rest after
each exercise) Active Recovery (Active Rest) = The use of an
exercise that doesnt interfere with recovery of original exercise
to increase the amount of work done in a period of time RM =
Repetition maximum i.e 12RM wouldnt be able to do 13 reps.
Slide 28
TERMINOLOGY Pronated = Supinated = Neutral = Prone Supine =
Mixed grip = Tempo = TUT ( Time Under Tension) =
Slide 29
TERMINOLOGY Pronated = Over hand grip Supinated = Underhand
grip Neutral = Palms facing Prone = Lying face Down Supine = Lying
Face Up Mixed grip = One hand under, one hand over. Tempo = The
speed at which you perform on rep TUT ( Time Under Tension) = the
time it takes to complete on rep
Slide 30
TERMINOLOGY
Slide 31
PROGRAM DESIGN VARIABLES
Slide 32
BASIC PROGRAM VARIABLES Exercise Selection/Order/Stru cture/
Pairing Reps Sets Rest Tempo TUT (Time under tension) Loading /
Weight Selection You must have an understanding of all the program
variables in order to design and periodise programs. Every time you
change a program you will manipulate one or more of these variables
for the desired result.
Slide 33
EXERCISE SELECTION Exercise selection must be based on a
thorough understanding of the clients Experience Ability Goals The
core of a novice program comprises just a few compound resistance
training exercises followed by some cardio / intervals depending on
the clients goals.
Slide 34
EXERCISE SELECTION - ORDER Workouts should be ordered in a way
that allows the most important exercises to be done first. What is
trained first gets trained the best! Compound movements 1 st in
Program e.g. Squat, Bench Press, Chin Ups, Dead-lift etc..
Synergists (rotator cuff) and stabilizer (core muscles) are usually
the last muscles trained so that they can perform their supporting
or stabilizing function effectively when the client is performing
more complex movements
Slide 35
EXERCISE SELECTION UNILATERALV BI LATERAL Best for correcting
imbalances
Slide 36
GROUP ACTIVITY Make a list of Unilateral exercises Bilateral
exercises
Slide 37
GROUP ACTIVITY UNILATERAL EXERCISESBILATERAL EXERCISES
Slide 38
EXERCISE SELECTION PUSH & PULL RATIO Try to balance between
push and pull exercises to ensure a balanced workout If someone has
postural issues you would start with exercises for the upper
back/retractors before chest or protractors.
Slide 39
GROUP ACTIVITY Any 4 exercises for a full body workout Push
& Pull Ratio Same again with 4 different exercises
Slide 40
GROUP ACTIVITY FULL BODY WORKOUT 1. 2. 3. 4. FULL BODY WORKOUT
1. 2. 3. 4.
Slide 41
EXERCISE SELECTION - PAIRING More work accomplished in less
time Increased metabolic demand, which increases build up of lactic
acid and triggers an optimal hormone response Greater EPOC
effect
Slide 42
EXERCISE SELECTION -PAIRING Supersets 2 or more exercises in a
row with little or no rest. This can be done with the same muscle
group (agonist) or opposite muscle groups (antagonist).
Agonist/Antagonist an example would be a press and pull pairing.
This is different than a superset because the rest period is
tailored to the phase of training (hypertrophy v strength)
Peripheral Heart Action variation (PHA) Lower body paired with
upper body exercise Tri-Set 3 exercises paired together. The
exercise pairings are dictated by the goal of the workout.
Hypertrophy: same body part would be targeted which is in contrast
to fat loss where different muscle groups would be targeted
Slide 43
EXERCISE SELECTION - PAIRING A1Reverse Lunge DB 3 sets of 10-12
reps, 45 rest, 3010 A2Seated Row Low Pulley Pronated Grip 3 sets of
12-15reps, 30 rest, 3011 B1Romanian Deadlift BB 3 sets of 10-12
reps, 45 rest, 3010 B2 Bench Press Flat DB Neutral Grip 3 sets of
8-10 reps, 30 rest, 4010 C145 Degree Back extension 3 sets of 12-15
reps, 30 rest, 2011 C2Side Lying- External Rotation DB 3 sets of
8-10 reps, 0 rest
Slide 44
EXERCISE SELECTION - PAIRING Exercise Pairing Improves
Efficiency of the Workout Do not include too many unilateral
exercises on a single day Rest periods can be lower following
unilateral exercise Grip as a limiting factor Avoid Compound
overload Have alternative exercises ready Commercial gym
logistics
Slide 45
EXERCISE SELECTION - STRUCTURE 3 types Total-body workouts
Upper/lower body split workouts Muscle group split routines.
Slide 46
EXERCISE SELECTION - STRUCTURE Total Body Workout Perform large
muscle group exercises before small muscle group exercises Perform
multiple-joint exercises before single- joint exercises For power
training, perform total-body exercises (from most to least complex)
before basic exercises such as the squat or bench press Rotate
upper and lower body exercises or opposing (agonist-antagonist
relationship) exercises.
Slide 47
EXERCISE SELECTION - STRUCTURE Upper-body muscles on one day
and lower- body muscles on a separate day Perform large muscle
group exercises before small muscle group exercises Perform
multiple-joint exercises before single- joint exercises Rotate
opposing exercises (agonist-antagonist relationship).
Slide 48
EXERCISE SELECTION - STRUCTURE Training individual muscle
groups Perform multiple-joint exercises before single- joint
exercises; Perform higher-intensity [i.e., higher percent of one-
repetition maximum (1 RM)] exercises before lower- intensity
exercises.
Slide 49
EXERCISE SELECTION - STRUCTURE Training individual muscle
groups Some combinations Day 1: Quads Day 2: Chest & Back Day
3: Posterior Chain Day 4 (optional): Arms Day 1: Back & Biceps
Day 2: Quads Day 3: Chest & Triceps Day 4: Posterior Chain Day
1: Chest & Triceps Day 2: Legs Day 3: Back Biceps Day 4
(optional) : Arms,calves,abs Day 1: Posterior Chain Day 2: Chest
Day 3: Quads Day 4 : Back
Slide 50
EXERCISE SELECTION - BEGINNER Inexperienced trainees respond
differently to Experienced. The result of the universal Novice
Response is that they all produce results because the beginner
adapts to an increased training load quickly, in as little as 24-
72 hours. To be most effective and efficient at improving fitness
for novices, a program must progressively increase training load as
rapidly as tolerable for meaningful results to happen in a useful
time frame.
Slide 51
EXERCISE SELECTION -PROGRESSIONS SOME EXAMPLES 1. Bodyweight 2.
Cable 3. Dumbbell 4. Barbells 1. DB Squat2. Back Squat 3. Front
Squat 1. Squat Heels elevated2. Heels Flat 1.Split Squat Front foot
elevated 2. Flat 3. Back foot elevated 1.Trap Bar Dead Lift 2. BB
from Pins 3. From Floor
Slide 52
EXERCISE SELECTION CORE STABILITY Where do you include core or
abs? In the C series ( end of program ) At the beginning if they
are really weak At the end of a superset or triset When would ab
exercises be a bad idea??
Slide 53
EXERCISE SELECTION - FINISHERS Help groove a pattern exercises
that would encourage the hip hinge as this is difficult for clients
to understand Additional Volume: Great for hypertrophy protocols
Build work capacity Shorter duration finishers tap into Type IIa
and Type IIb fibers Can be used as part of C1 and C2 or D1 and D2
especially in a strength phase or when client is balanced Example:
60 seconds 75% Bodyweight on Bar Squat 2 mins rest 60 sec 65% Body
weight on bar Push Press
Slide 54
EXERCISE SELECTION - CARDIO Steady State Vs H.I.I.T Where in
the program? Best for fat loss Best for beginners
Slide 55
EXERCISE SELECTION - RULES Include unilateral exercises at the
start Do not include too many unilateral exercises on a single day
Perform Multi-joint before single joint Avoid Compound overload
Prioritise big bang exercises in A series No loading the spine for
beginners No consecutive Grip Exercises Ensure to add some core
stability work
Slide 56
REP RANGES 3 Rep bracket (10-12, 12-15, 15-12) Compound
movements require less reps Greater range of motion increases the
time under tension (TUT) & Increases recruitment Different
muscles respond better to certain rep ranges (type I vs. Type II)
Young or Inexperienced respond to higher reps
Slide 57
SET Vs REPS There is an inverse relationship between Sets and
Reps Lower the Reps Higher the sets Higher the Reps Lower the sets
Training effects can be predominantly Neural (CNS) or Metabolic in
nature
Slide 58
SET Vs REPS REPSSETSREST (SEC)% 1RMTRAINING EFFECT DESIRED GOAL
1-55-8120-24085-100%NeuralStrength with some Hypertrophy
6-84-690-12075-85%Neural & Metabolic Hypertrophy and increased
Strength 9-122-430-9070-75%Some Neural but mostly Metabolic
Hypertrophy and some Strength 13-201-30-6060-70%Metabolic and
Muscular Limited Hypertrophy or Strength
Rest interval can vary within the same workout. Compound
movements with a greater range of movement may require longer rest
periods A1Squat 8-10 reps, medium tempo, 60 seconds rest A2Seated
Row, Low Cable Pronated Grip 12-15 reps, medium tempo, 90 seconds
rest Isolated exercises such as stabilizer and core exercises at
the end of the workout require shorter rest periods
Slide 61
TEMPO Which part of an exercise should tempo be focused on?
Concentric? Eccentric? Isometric? Concentric Eccentric
Isometric
Slide 62
TEMPO / TUT Generally the eccentric portion of the lift should
be longer than the concentric The longer the eccentric the more
muscle soreness that is incurred. This should only be used with
advanced trainees Include isometric pauses during lifts to improve
strength and over come plateaus 1 reps Double Barrel : at top end
of move and at bottom end of move Manipulating tempo can be used as
a way of progression/periodisation TUT can contribute to
determining training effect (neural vs. metabolic)
Slide 63
TEMPO HOW TO WRITE There are four numbers that constitute the
tempo of an exercise, so it may look something like this: 3-0-1-0
The first number (3) is the eccentric, or lowering, component of
the lift. The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.
Slide 64
TEMPO
Slide 65
Slide 66
Slide 67
Slide 68
Slide 69
Slide 70
TEMPO GROUP ACTIVITY Practice doing and teaching a variety of
tempos on different exercises for 10 reps 3010 Squat, Lunge 3011
Row, Pulldown 3210 Chest press 5010 Lying Leg Curl
Slide 71
TIME UNDER TENSION TEMPOTIME UNDER TENSION (TUT) 3010 X 10
REPS40 SECS 4010 X 10 REPS50 SECS 3010 X 15 REPS60 SECS 2010 X 20
REPS60 SECS 5010 X 8 REPS48 SECS 3010 X 12 REPS72 SECS 3010 X 5
REPS20 SECS 3010 X 8 REPS32 SECS YOU COULD HAVE THE SAME TUT EVERY
TIME BUT DIFFERENT TEMPO
Slide 72
TIME UNDER TENSION TUTDominant Training Effect 1-20sec 20-40sec
40-70sec Speed Strength/maximal strength Maximal
strength/hypertrophy Hypertrophy/muscle endurance
Slide 73
TIME UNDER TENSION TEMPOTIME UNDER TENSION (TUT) TRAINING
EFFECT 3010 X 10 REPS40 SECS? 4010 X 10 REPS50 SECS? 3010 X 15
REPS60 SECS? 2010 X 20 REPS60 SECS? 5010 X 8 REPS48 SECS? 3010 X 12
REPS72 SECS? 3010 X 5 REPS20 SECS? 3010 X 8 REPS32 SECS? YOU COULD
HAVE THE SAME TUT EVERY TIME BUT DIFFERENT TEMPO
Slide 74
TEMPO Perhaps the most useful application of tempo for the
general population is to use it to improve body composition and
lose fat. In April, the journal Applied Physiology, Nutrition, and
Metabolism compared the effect of three different lifting tempos on
energy expenditure and excess post-exercise oxygen consumption
(EPOC).
Slide 75
TEMPO The subjects were trained men who were assigned to
perform a workout of 3 sets of 5 reps at 70 percent of the 1RM in
the bench press using one of the three following lifting tempos:
1.5 seconds for both eccentric and concentric 15 seconds per set 4
seconds eccentric and 1 second concentric25 seconds per set 1
second eccentric and 4 seconds concentric25 seconds per set
Slide 76
TEMPO/TUT - GROUP ACTIVITY Write 3 rep and tempo ranges for
each desired training effect. TUTDominant Training Effect 1-20sec
20-40sec 40-70sec Speed Strength/maximal strength Maximal
strength/hypertrophy Hypertrophy/muscle endurance
Loading (Intensity) Loading describes the amount of weight
lifted or the resistance one exercises with and is highly dependent
upon other variables such as exercise order, volume, frequency,
muscle action, repetition speed, and rest interval length
Slide 79
Loading Altering the training load can significantly affect the
acute metabolic, hormonal, neural, and cardiovascular responses to
training Load prescription depends upon individual training status
and goals For example, light loads of approximately 45 50% of 1 RM
or less may increase muscular strength in previously untrained
individuals
Slide 80
Slide 81
Loading (Beginner) Week 1: is exposure week, no missed reps on
any set, encourages confidence and technique learned...this is not
a time to go extremely hard Week 2-3: some missed reps only in
later sets, improved confidence and technique. Raise intensity each
workout. Week 4-5: Maximal voluntary contraction, working to hit
lower end of brackets, work to failure on every set.
Slide 82
LOADING EXAMPLE 6-8 Rep range If client gets 6 reps, stay on
the same weight for the next set If client gets 7 reps, increase
weight for next set If client gets 8 reps dont let them do more
reps even if they feel they can, finish set and go heavier on the
next set
Slide 83
BASIC PROGRAM VARIABLES Exercise Selection/Order/Stru cture/
Pairing Reps Sets Rest Tempo TUT (Time under tension) Loading /
Weight Selection You must have an understanding of all the program
variables in order to design and periodise programs. Every time you
change a program you will manipulate one or more of these variables
for the desired result.
Slide 84
PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1DB
Split Squat (FFE)410-1230secs3010 A2Press Ups412-1530secs2010 A3Ab
Crunch425-3030secs- B1Lying Leg Curl48-1030secs5010 B2Seated
Row412-1530secs3011 B3Plank430-60s30secs1000 CCardio /
Intervals
Slide 85
PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1DB
Split Squat (FFE)310-1260secs3010 A2DB Bench Press312-1560secs3010
B1Lying Leg Curl38-1060secs3010 B2Lat Pull down312-1560secs3010
CKettle Bell Squat & Row4 -820secs10secsFast- (1/2 Tabata
finisher) BEGINNER
Slide 86
PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1BB
Squat410-1245sec3010 A2Seated Row410-1245secs3011 B1Single Leg
Curl48-1045secs4010 B2DB Incline Bench Press410-1245secs4210 C1DB
Bent Over Lateral Raise312-1510secs2010 C2Upper Abdominal
Crunch320-2510secs2010 C3Standing Calf Raises320-2510secs2010
Slide 87
PROGRAM VARIABLES IN ACTION EXERCISESETSREPSRESTTEMPOTUT A1Trap
Bar Dead Lift51003010 A2BB Bench Press51003210 A3DB Walking
Lunges51002010 A4T-Bar Row510120s3011 ADVANCED CIRCUIT PROGRAM
Slide 88
EXERCISESETSREPSRESTTEMPOTUT A1Chin ups410-1245s3010 A2BB Bench
Press410-1245s3210 B1Seated Row410-1245s3011 B2Incline DB
Flies410-1245s4010 C1Standing Later Raise315-2010s2010 C2Ab
Crunch325-3010s- ADVANCED CIRCUIT PROGRAM
EXERCISESETSREPSRESTTEMPOTUT ADead Lift410-1290sec3010 B1Split
Squat310-1230s3210 B245 Degree Back extension315-2030s2010
B3Walking Lunges38-10120s3011 CPlank330-60s30s1000 UPPER / LOWER
BODY SPLIT
Slide 89
GROUP ACTIVITY GYM FLOOR Practice doing and teaching one of the
following programs styles 1 trainer, 1 client Write your chosen
program into Imageft program card. 10 mins stretching 2-3 warm up
sets of A series gradually increasing weight to working weight
Record weights for every set (use program card), Count tempo!, Time
the rest!
1) Name the 7 Principles of Training discussed in Class 2) What
does the S.A.I.D Principle stand for and briefly explain what it
means 3) What does F.I.T.T stand for? 4) Describe what is meant by
supinated grip? Give an example 5) Define each grip in your own
words Pronated, Supinated and Neutral? 6) What does mixed grip
mean? 7) In your own words describe what is meant by Neural &
Metabolic 8) Give one benefit of a unilateral exercise over a
bilateral. 9) Give one benefit of a bilateral exercise over a
unilateral. 10) Name 2 unilateral exercises and 2 bilateral
exercises.
Slide 92
Include unilateral exercises at the start Do not include too
many unilateral exercises on a single day Perform Multi-joint
before single joint Avoid Compound overload Prioritise big bang
exercises in A series No loading the spine for beginners No
consecutive Grip Exercises Ensure to add some core stability
work
Slide 93
1.Stretch & mobility work 1.Warm up sets 1.Resistance
Training 1.Finishers / Intervals/ cardio 2.Cool Down
Slide 94
IN CLASS ACTIVITY A1 Lower Body Anterior A2 Upper Body Anterior
B1 Lower Body Posterior B2 Upper Body Posterior C1 Abs C2 - Abs A1
Lower Body Posterior A2 Upper Body Anterior A3 - Abs B1 Lower Body
Anterior B2 Upper Body Posterior C3 - Abs
Slide 95
IN CLASS ACTIVITY A1 Lower Body A2 - Upper Body A3 Lower Body
A4 Upper Body A1 Lower Body A2 Upper Body B1 Lower Body B2 Upper
Body C1 Abs C2 - Abs
Slide 96
WHERE DO I START PT Pack 1.CLIENT QUESTIONAIRE Establish goals
and experience Problem areas Nutrition General Health Agree Times
Agree Price
Slide 97
WHERE DO I START PT Pack 2. Progress Report Weight?
Measurements? Body Fat? Any Tests? Update weekly/Monthly
Slide 98
WHERE DO I START PT PACK 3. Nutrition Protocol Protocol covered
in Nutrition Module Client food and Symptom diary
Slide 99
WHERE DO I START PT Pack 4. Writing a program! Based on
Questionaire and tests done you will have established Goals
Experience Ability Logistics
Slide 100
LETS WRITE SOME PROGRAMS! 5. Program Planner First, plan Your
program using the planner Using variable guidelines
Slide 101
LETS WRITE SOME PROGRAMS! 5. Program Planner Write your
program! Choose suitable program structure Choose suitable
exercises Choose set, reps, rest, tempo for desired goals Check
grip exercises Check logistics
Slide 102
Slide 103
LETS WRITE SOME PROGRAMS! 6. Write finalised program into
program card
Slide 104
Slide 105
PERIODISATION In one word describe what is meant by
periodisation? Plan
Slide 106
PERIODISATION Periodisation can be defined as a logical method
of varying training volume, intensity factors, and exercises in
order to optimize training progress. The primary goals of
periodisation are the avoidance of overtraining and performing at
peak or optimum levels at the right time - Michael Stone, Head of
Sports Physiology at NSCA.
Slide 107
PERIODISATION Macrocycle: long-term training period, usually
between six months and one year Mesocycle: smaller phases within
the macrocycle, usually several weeks to a few months Microcycle:
each part of the mesocycle, usually one week
Slide 108
PERIODISATION
Slide 109
Intensity vs. Volume
Slide 110
Slide 111
PERIODISATION - TYPES Linear Example:
Slide 112
PERIOISATION - TYPES Non-Linear
Slide 113
Non-linear (Undulating)
Slide 114
PERIODISATION - PROGRESSION Linear progression will work,
especially with new clients. More experienced trainees will not be
able to stick to linear progression for a prolonged period of time
Individual session progression can be an increase in anything not
just weight. (increase range of motion, more reps, or same reps
just more sets/ more volume decrease rest periods etc.)
Slide 115
PERIODISATION - PROGRESSION Only progress one aspect of the
program at a time. i.e. Dont increase the reps AND the weight in
the same session. Pick one
Slide 116
TRAINING PRINCIPLES RECOVERY Principle of Recuperation /
Recovery You must balance the equation Exercise:Rest Exercise
stresses the body, causing it to adapt & grow stronger during
the rest period between sessions. If there is not enough time given
to rest, injury / fatigue / illness (overtraining) will occur.
Slide 117
TRAINING PRINCIPLES OVERTRAINING Some signs & symptoms of
overtraining: Decrease in performance Aches & pains in muscles
and/or joints Fatigue / tiredness Insomnia Elevated (morning) pulse
Inability to complete training sessions Susceptibility to illness
(impaired immune system)
Slide 118
TRAINING PRINCIPLES OVER TRAINING Some causes of overtraining:
Excessive frequency, intensity, or volume of workouts Insufficient
rest between sessions Doing the same workout repeatedly it is
important to vary all elements of a programme over time (vary FITT
etc)
Slide 119
TRAINING PRINCIPLES OVER TRAINING Some causes of overtraining:
Excessive frequency, intensity, or volume of workouts Insufficient
rest between sessions Doing the same workout repeatedly it is
important to vary all elements of a programme over time (vary FITT
etc) Poor / inadequate nutrition & high stress levels etc