Lecture 20: Periodization and program design Flashcards
Progressions over time- exercise order
Simple to complex
General to specific
Low to high intensity
Technique before load
Slow to fast
Progressions in a session - exercise order
Large muscle groups before small
Multi-joint before single
Complex before simple
Fast before slow
Heavy before light
Accessory exercises
Used to build lean muscle mass and improve structure (durability) of the body
Greater force producing potential and greater absorption of force
Shorter stimulus -fatigue-recovery-adaptation curve
Three day breakdown
Day 1: Full body
Day 2: Upper body
Day 3: Lower body
**each day performs power, strength then accessory
Full body day
Power: full body
Strength: full body
Accessory: upper body and core
Upper body day
Power: upper
Strength: upper
Accessory: lower body and core
Lower body day
Power: lower
Strength: lower
Accessory: upper/lower and core
Things to consider for exercise selection
Space
Equipment
Training age
Confidence or previous injury
Technique
Trainable menu
How many exercises are you able to coach
Anti-extension core movements
Plank variations
Roll out variations
Hollow holds
Anti-flexion core movements
Back extensions
Gets worked during many compound lifts
Anti-rotation core movements
Banded cable chops and lifts
Pallof press
Anti-lateral flexion core movements
Side plank
Suitcase carry
Power development
0-30% 1RM for jumps, med ball throws and explosive bodyweight movements
75-90% 1RM for olympic lifts
Goal reps, sets and rest for olympic lifting
1-5 reps
3-5 sets
2-5 min rest
Reps for bilateral power movements
5 reps/set
Reps for unilateral power movements
3 reps/side/set
Programming power exercises
Load: BW-light
Reps: 3-5
Sets: 3-5
Rest: 2-5min
What are the most important factors for power lifting?
Technique and intent
Rating of perceived exertion
1-4=very light work
8= two reps in tank
10= zero reps in tank
Rules to programming strength work
- Needs to use weight equal to or greater than 70% of 1RM
- Use Prilepin’s chart to determine sets and reps
- Progress relative intensity by no more than 5% each week
Relative intensity
A way to compare the sets and reps we decided to use based off Prilepin’s chart
Goal of accessory exercises
Hypertrophy
Load of accessory exercises
67-85%
Reps, sets and rest of accessory exercises
6-12 reps
3-6 sets
30 sec-1.5min
What is the target RPE for accessory exercises?
8, two reps left in tank
Deload weeks
Used to achieve super compensation and improve performance
Diminish fatigue while fitness stays high
Deload before you NEED to
Deload weeks for power exercises
Cuts sets in half and keep difficulty the same as week 3
5 sets=3 sets
3 sets= 2 sets
Deload weeks for strength exercises
Use the first weeks sets and reps scheme and lower the intensity to 65% of 1RM across all sets
Deload weeks for accessory exercises
Cuts sets in half and keep difficulty the same as week 3
