WEIGHT TRAINING WEIGHT TRAINING Personal Program DesignPersonal Program Design

Terms and DefinitionsTerms and Definitions Comprehensive Fitness Program Comprehensive Fitness Program

Guidelines Guidelines Choose a Workout to meet your Choose a Workout to meet your

goalsgoals Track your progressTrack your progress Safety GuidelinesSafety Guidelines

Terms and DefinitionsTerms and Definitions Full range of motionFull range of motion - when joint is taken - when joint is taken

through the complete range of joint movementthrough the complete range of joint movement RepetitionsRepetitions - any movement that is - any movement that is

performed in a full range of motionperformed in a full range of motion SetsSets - a complete group of repetitions - a complete group of repetitions FrequencyFrequency - the number of times per week - the number of times per week

you work outyou work out IntensityIntensity - the amount of weight you lift - the amount of weight you lift TimeTime - the amount of time you take to - the amount of time you take to

complete your workoutcomplete your workout

Guidelines for a Guidelines for a Comprehensive Fitness ProgramComprehensive Fitness Program

A proper warm-up A proper warm-up ((Light activity and stretching)Light activity and stretching)

A minimum of 10 minutes of A minimum of 10 minutes of cardiovascular trainingcardiovascular training

Exercises for every major muscle groupExercises for every major muscle group A proper cool-down A proper cool-down (Light stretching/abdominal work)(Light stretching/abdominal work)

All workouts must include:

Choose a workout Choose a workout to meet your Goalsto meet your Goals

Higher RepetitionsHigher Repetitions will increase muscular will increase muscular endurance and tone. Repetition ranges endurance and tone. Repetition ranges should be somewhere between 12-15,15-18 should be somewhere between 12-15,15-18 or 18-20.or 18-20.

Lower RepetitionsLower Repetitions will increase muscular will increase muscular strength and mass. Repetition ranges should strength and mass. Repetition ranges should be between 8-12 but may dip as low as 6-10.be between 8-12 but may dip as low as 6-10.

When choosing the number of repetitions, remember to keep your fitness goals in mind.

Types of ProgramsTypes of Programs

Circuit ProgramCircuit Program 2 Day Split Routine2 Day Split Routine 3 Day Split Routine3 Day Split Routine 4 Day Split Routine4 Day Split Routine

CIRCUIT PROGRAMCIRCUIT PROGRAM

A circuit program is designed for individuals who A circuit program is designed for individuals who are either in-season athletes or beginners.are either in-season athletes or beginners.

Each workout should include at least 1 exercise Each workout should include at least 1 exercise for each major muscle group.for each major muscle group.

Individual should structure workout in order to Individual should structure workout in order to work bigger muscle groups before smaller muscle work bigger muscle groups before smaller muscle groups.groups.

Individuals should complete 1-3 sets per muscle Individuals should complete 1-3 sets per muscle group. Each set should have a range of 8-12, 12-group. Each set should have a range of 8-12, 12-15 or 15-20 repetitions.15 or 15-20 repetitions.

Individual should wait 24 hours between workouts.Individual should wait 24 hours between workouts.

Sample Circuit ProgramSample Circuit Program

Legs (3)Legs (3)• Quadriceps Quadriceps - Leg Press, Leg Extensions- Leg Press, Leg Extensions

• HamstringsHamstrings - Leg Curls, Stiff-leg Deadlifts- Leg Curls, Stiff-leg Deadlifts

• CalvesCalves -- Calf-Raises, Toe RaisesCalf-Raises, Toe Raises

Back (1)Back (1) - - Pull-ups, Iso-lateral pulldowns, One-arm rowPull-ups, Iso-lateral pulldowns, One-arm row

Chest (1)Chest (1) - Push-ups, Incline press, Wide chest- Push-ups, Incline press, Wide chest

Shoulders (1)Shoulders (1) - - Shoulder press, Lateral raises, Front raisesShoulder press, Lateral raises, Front raises

Triceps (1)Triceps (1) - Tricep extensions (bar or rope), Reverse tricep - Tricep extensions (bar or rope), Reverse tricep extensionsextensions

Biceps (1)Biceps (1) - - Barbell curl, Dumbbell curl, Preacher curlBarbell curl, Dumbbell curl, Preacher curl

Abdominals (1)Abdominals (1) - Crunches, Sit-up bench, Leg lifts- Crunches, Sit-up bench, Leg lifts

Lower Back (1)Lower Back (1) - Swimmers- Swimmers

2 Day Split Program2 Day Split Program

This program is designed for individuals who consider This program is designed for individuals who consider themselves beginners or intermediate weightlifters.themselves beginners or intermediate weightlifters.

Each workout should include at least 3 exercises for Each workout should include at least 3 exercises for each major muscle group (legs, chest, back, each major muscle group (legs, chest, back, shoulders) and 2 exercises for each smaller muscle shoulders) and 2 exercises for each smaller muscle group (biceps, triceps).group (biceps, triceps).

Individuals should complete 2-3 sets of 8-12, 12-15, Individuals should complete 2-3 sets of 8-12, 12-15, or 15-20 repetitions unless otherwise noted.or 15-20 repetitions unless otherwise noted.

Individual should wait a minimum of 48 hours Individual should wait a minimum of 48 hours between workouts.between workouts.

Sample 2 Day Split ProgramSample 2 Day Split Program

Chest (3)Chest (3) - Push-ups, Incline Press, Wide Chest, Bench - Push-ups, Incline Press, Wide Chest, Bench Press, Dumbbell Press, Fly’s Press, Dumbbell Press, Fly’s

Shoulders (3)Shoulders (3) - Shoulder Press, Lateral Raises, Front - Shoulder Press, Lateral Raises, Front Raises, Rear Deltoid Lift, Dumbbell Raises, Rear Deltoid Lift, Dumbbell Press, Military Press Press, Military Press

Triceps (2) Triceps (2) - - Tricep Extensions (bar or rope), Reverse Tricep Extensions (bar or rope), Reverse Tricep Extensions, Dips, Skull Crushers Tricep Extensions, Dips, Skull Crushers

Abdominals Abdominals - Crunches, Sit-up bench, Leg Lifts, - Crunches, Sit-up bench, Leg Lifts, Medicine Ball Exercises, Stability Ball Medicine Ball Exercises, Stability Ball ExercisesExercises

Lower Back Lower Back - - Swimmers, Stability Ball ExercisesSwimmers, Stability Ball Exercises

Day 1 (Chest, Shoulders, Triceps)

Sample 2 Day Split ProgramSample 2 Day Split Program

Legs (3)Legs (3) • QuadricepsQuadriceps - Leg Press, Leg Extensions, Squats, Walking Lunges - Leg Press, Leg Extensions, Squats, Walking Lunges

• HamstringsHamstrings - Leg Curls, Stiff-leg Deadlifts - Leg Curls, Stiff-leg Deadlifts

• CalvesCalves - Calf Raises, Toe Raises - Calf Raises, Toe Raises

Back (3)Back (3) - Pull-ups, Iso-lateral pulldowns, One-arm row, - Pull-ups, Iso-lateral pulldowns, One-arm row, Bent-over row Bent-over row

Biceps (2) Biceps (2) - Barbell Curl, Dumbbell curl, Preacher Curl, - Barbell Curl, Dumbbell curl, Preacher Curl, Hammer Curls, Cable CurlsHammer Curls, Cable Curls

Abdominals Abdominals - Crunches, Sit-up bench, Leg Lifts, - Crunches, Sit-up bench, Leg Lifts, Medicine Ball Exercises, Stability Ball Medicine Ball Exercises, Stability Ball ExercisesExercises

Lower Back Lower Back - - Swimmers, Stability Ball ExercisesSwimmers, Stability Ball Exercises

Day 2 (Legs, Back, Biceps)

TRACK YOUR PROGRESSTRACK YOUR PROGRESS

Keep an accurate record of your workoutsKeep an accurate record of your workouts Keep track of the followingKeep track of the following

• Order of ExercisesOrder of Exercises• SetsSets• WeightWeight• RepetitionsRepetitions

Make adjustments to weightsMake adjustments to weights Change exercises when comfortableChange exercises when comfortable

KEY SAFETY GUIDELINGSKEY SAFETY GUIDELINGS

Always use a spotterAlways use a spotter Choose weight carefully. It is better to Choose weight carefully. It is better to

start too light rather than too heavystart too light rather than too heavy Lift weight slowly and smoothlyLift weight slowly and smoothly Recognize the difference between muscle Recognize the difference between muscle

fatigue and injuryfatigue and injury Put collars on when using free weightsPut collars on when using free weights