SETTING UP A WEIGHT TRAINING PROGRAM

1
SETTING UP A WEIGHT TRAINING PROGRAM

• How to organize daily workouts to reach your
  fitness goals.

2
Goals to Consider

• Power The rate at which work is done.
• Power Sports Football, Basketball, Volleyball,
  Track, Sprint, Jump, Throws
• Agility ability to move and change direction and
  position of the body quickly and effectively
  while under control.
• Agility Sports Soccer, Tennis, Ice Hockey

3
Goals to Consider

• Endurance ability of muscles or group of muscles
  to sustain repeated contractions against a
  resistance for an extended period of time
• Endurance Sports Swimming, Cross Country
  Cycling
• Bodybuilding Hypertrophy/ Mass
• General Fitness Healthy Lifestyle

4
FITNESS OBJECTIVES

• Strength training has many benefits.
• Careful organization of your program will help
  you get an effective workout that will help you
  reach your goals.
• Understand that different sports/goals have
  different training strategies that need to be
  considered when selecting lifts.
• Incorporate both upper and lower body lifts.

5
What type of lifts to do?

• Set up lifts that include
• Legs
• Arms
• Pectorals
• Back
• Core

• Be sure to work opposite muscle groups
• Biceps/Triceps
• Quads/hamstrings
• Back/Core
• Alternate Days with alternate muscle groups.

6
BASIC STRENGTH

• Be sure to start with weights that you can do
  easily 10-12 times.
• Select lifts from the program guide.
• Choose from 6-8 lifts per day.
• Choose a focus per day.
• Biceps/Back/Leg Power
• Write these lifts down on your sheet
• Choose another focus for day 2
• Triceps/Pecs/Leg Auxillary

7
Sport Specific Lifts

• Apply same theory as general fitness. Alternate
  muscle groups when you set up your program.
• Training for Power
• Set up sets of 8 first 3 weeks
• Decrease number of reps from 3-6 as you progress.
• Incorporate Plymometrics such as Jumps
• Hurdle Hops.
• Have focus for each day that you lift.
• Select lifts from guides as you create your
  program.

8
TRAINING CYCLES

• The human body will adapt to stress with an
  increased fitness level. As you lift muscle
  tissue is damaged which causes muscle soreness.
• By training alternate days and alternate muscle
  groups you allow for recovery between workouts.
• In training, it is the recovery from the hard
  workout that allows increased fitness.

9
Training Cycles

• When you begin this classStart with high reps,
  low weights.
• This is key in building a base that can be used
  in the future.
• Start with sets of 3 at about 60-70 of your max
  lift capabilities

• This phase of training should last three weeks.
• Even though you may be able to lift more at this
  time, your body is gaining strength and allowed
  to recover to ensure good health.

10
Medium Cycle

• During week 4 of your training cycle, increase
  the amount of weight that you lift to about
  80-85 of your max.
• Decrease the reps in each set. A set of 10
  should now become a set of 6-8.
• This three week cycle will increase your strength
  and you will see an increase in strength.
• Muscle soreness may increase a sign that you
  still need to recover.

11
Heavy Phase

• These sets require power.This means that you
  will be in the 3-4 rep range for your weights.
• Intensity should be 90.
• You will be at your highest loads now.
• This phase will last for three weeks at the most.
• You have reached a new level of fitness.

12
Recovery Phase

• No athlete can stay at peak power for an extended
  time. World class athletes know this. After
  tough season they need to break the heavy
  training cycle with a recovery phase that should
  last at least two weeks.
• Set reps increase and load lifted deceases.
• This allows your body to avoid injury.