WEIGHT TRAINING Personal Program Design

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WEIGHT TRAINING Personal Program Design

• Terms and Definitions
• Comprehensive Fitness Program Guidelines
• Choose a Workout to meet your goals
• Track your progress
• Safety Guidelines

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Terms and Definitions

• Full range of motion - when joint is taken
  through the complete range of joint movement
• Repetitions - any movement that is performed in a
  full range of motion
• Sets - a complete group of repetitions
• Frequency - the number of times per week you work
  out
• Intensity - the amount of weight you lift
• Time - the amount of time you take to complete
  your workout

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Guidelines for a Comprehensive Fitness Program
All workouts must include

• A proper warm-up (Light activity and stretching)
• A minimum of 10 minutes of cardiovascular
  training
• Exercises for every major muscle group
• A proper cool-down (Light stretching/abdominal
  work)

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Choose a workout to meet your Goals
When choosing the number of repetitions, remember
to keep your fitness goals in mind.

• Higher Repetitions will increase muscular
  endurance and tone. Repetition ranges should be
  somewhere between 12-15,15-18 or 18-20.
• Lower Repetitions will increase muscular strength
  and mass. Repetition ranges should be between
  8-12 but may dip as low as 6-10.

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Types of Programs

• Circuit Program
• 2 Day Split Routine
• 3 Day Split Routine
• 4 Day Split Routine

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CIRCUIT PROGRAM

• A circuit program is designed for individuals who
  are either in-season athletes or beginners.
• Each workout should include at least 1 exercise
  for each major muscle group.
• Individual should structure workout in order to
  work bigger muscle groups before smaller muscle
  groups.
• Individuals should complete 1-3 sets per muscle
  group. Each set should have a range of 8-12,
  12-15 or 15-20 repetitions.
• Individual should wait 24 hours between workouts.

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Sample Circuit Program

• Legs (3)
• Quadriceps - Leg Press, Leg Extensions
• Hamstrings - Leg Curls, Stiff-leg Deadlifts
• Calves - Calf-Raises, Toe Raises
• Back (1) - Pull-ups, Iso-lateral pulldowns,
  One-arm row
• Chest (1) - Push-ups, Incline press, Wide chest
• Shoulders (1) - Shoulder press, Lateral raises,
  Front raises
• Triceps (1) - Tricep extensions (bar or rope),
  Reverse tricep extensions
• Biceps (1) - Barbell curl, Dumbbell curl,
  Preacher curl
• Abdominals (1) - Crunches, Sit-up bench, Leg
  lifts
• Lower Back (1) - Swimmers

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2 Day Split Program

• This program is designed for individuals who
  consider themselves beginners or intermediate
  weightlifters.
• Each workout should include at least 3 exercises
  for each major muscle group (legs, chest, back,
  shoulders) and 2 exercises for each smaller
  muscle group (biceps, triceps).
• Individuals should complete 2-3 sets of 8-12,
  12-15, or 15-20 repetitions unless otherwise
  noted.
• Individual should wait a minimum of 48 hours
  between workouts.

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Sample 2 Day Split Program
Day 1 (Chest, Shoulders, Triceps)

• Chest (3) - Push-ups, Incline Press, Wide Chest,
  Bench Press, Dumbbell Press, Flys
• Shoulders (3) - Shoulder Press, Lateral Raises,
  Front Raises, Rear Deltoid Lift, Dumbbell
  Press, Military Press
• Triceps (2) - Tricep Extensions (bar or rope),
  Reverse Tricep Extensions, Dips,
  Skull Crushers
• Abdominals - Crunches, Sit-up bench, Leg Lifts,
  Medicine Ball Exercises, Stability Ball
  Exercises
• Lower Back - Swimmers, Stability Ball Exercises

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Sample 2 Day Split Program
Day 2 (Legs, Back, Biceps)

• Legs (3)
• Quadriceps - Leg Press, Leg Extensions, Squats,
  Walking Lunges
• Hamstrings - Leg Curls, Stiff-leg Deadlifts
• Calves - Calf Raises, Toe Raises
• Back (3) - Pull-ups, Iso-lateral pulldowns,
  One-arm row, Bent-over row
• Biceps (2) - Barbell Curl, Dumbbell curl,
  Preacher Curl, Hammer Curls, Cable Curls
• Abdominals - Crunches, Sit-up bench, Leg Lifts,
  Medicine Ball Exercises, Stability Ball
  Exercises
• Lower Back - Swimmers, Stability Ball Exercises

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TRACK YOUR PROGRESS

• Keep an accurate record of your workouts
• Keep track of the following
• Order of Exercises
• Sets
• Weight
• Repetitions
• Make adjustments to weights
• Change exercises when comfortable

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KEY SAFETY GUIDELINGS

• Always use a spotter
• Choose weight carefully. It is better to start
  too light rather than too heavy
• Lift weight slowly and smoothly
• Recognize the difference between muscle fatigue
  and injury
• Put collars on when using free weights