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Posts tagged “programming

A simple approach to programming and progression (template attached)

This text corresponds with the attached excel sheet. The purpose of this is to make programming a resistance training routine easy for trainers and for people looking to put a program together for themselves.

Whenever considering how to create and progress a program the main variables that need to be considered are exercise selection, training volume, and exercise intensity. There are of course more (bar speed, rest periods,…) but these are the main variables that are of concern.

On the first page these three variables have been covered. There are different rep and set loading protocols with examples of progressions for each. This increases the training volume.

For example, if you or a client were squatting 135 pounds for 3 sets of 12 a progression would be 3 sets of 15 with the same weight.

Listed also are movement categories. Exercise variety is important so if you do a traditional back squat for 4 weeks, on the 5th training week swap it out for a box squat. This example has been given on sheet two.

Sheet three is an example of an intermediate program where intensity is modified on the second training phase (+5-10 pounds) and then the reps increase on the third training phase. Hopefully this provides an easy to follow outline for people looking to put together training programs.

It is useful to block out training phases (3-6 weeks) and then pick a variable to change (exercise selection, intensity, or volume) with each training cycle.

programming made simple

 

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An Evidence Based Approach to Programming

Here is the introduction to a chapter on personal training that I have been working on. This chapter covers programming.

When putting together a resistance training program it is particularly useful to identify and group different types of movement patterns. Once fundamental movement patterns have been identified the trainer can prescribe the appropriate exercises that fit the client’s capabilities for the pattern. Multi-joint movements in strength training programs have been grouped in a variety of different ways. For example Kritz et. al. states that there are seven fundamental patterns; squat pattern, lunge pattern, upper body push pattern, upper-body pull patterns, bend patterns, twist pattern and single leg pattern (Kritz 2010). Strength coaches Nick Tumminello and Juan Carlos Santana talk about the five pillars of movement which include locomotion, rotation, pushing, pulling, and raising and lowering the center of gravity.

Patterns have been broken up into several different ways. Irrespective of the name of the pattern, being able to differentiate between certain movements is an important part of putting an effective and balanced program together. For the sake of the text we will identify eleven and then describe exercises that fit into each category.

(1)   Hip hinge patterns

(2)   Squat pattern

(3)   Single leg hip dominant

(4)   Single leg knee dominant

(5)   Lunge pattern

(6)   Upper body vertical push pattern

(7)   Upper body vertical pull pattern

(8)   Upper body horizontal push pattern

(9)   Upper body horizontal pull pattern

(10)  Locomotion

(11)   Rotation

This chapter will focus specifically on identification of exercises that fall into each category and will very briefly touch on coaching and what basic muscle actions are used for each movement. Subsequent chapters will focus on coaching the actual movements. Particular attention is spent on the squat and hinge patterns.

Continue reading by clicking the link here CLIENT PROGRAMMING

After reading this chapter I recommend reading this ACSM resistance training for healthy adults