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Workout Schedule and Rest
Adjusting Training Variables to Goals <ul><li>Recognize goals of program </li></ul><ul><li>Variables </li></ul><ul><ul><li...
Hypertrophy <ul><li>Most common goal </li></ul><ul><li>May take about 6 weeks </li></ul><ul><li>Moderate load, high volume...
Increased Max Strength <ul><li>Another common goal </li></ul><ul><li>High loads/intensities, moderate-high sets, fewer rep...
Improve Muscular Power <ul><li>Move weight as quickly as possible </li></ul><ul><li>Lighter loads to attain speed </li></u...
Increase Muscular Endurance <ul><li>Improve ability to perform more contractions </li></ul><ul><li>Lighter loads, high vol...
Improve Athletic Performance <ul><li>Specific characteristics of the sport </li></ul><ul><ul><li>Realize main concepts </l...
Organizing Workouts <ul><li>Identify: time constraints, equipment available, and training background </li></ul><ul><li>Wor...
Split Routine <ul><li>Complete different sets of exercises on different days </li></ul><ul><li>Allows non-working parts of...
Alternate Heavy and Light Days <ul><li>Follows periodization model </li></ul>
Circuit Training <ul><li>Improvements in strength, muscular endurance, and aerobic conditioning </li></ul><ul><li>Typicall...
Pyramid Training <ul><li>Ascending: load increases, reps decrease </li></ul><ul><li>Descending: load decreases, reps incre...
Super Sets & Compound Sets <ul><li>Super-Sets </li></ul><ul><ul><li>Agonist and antagonist alternation </li></ul></ul><ul>...
Types of Exercises and Their Order <ul><li>Power: Explosive </li></ul><ul><ul><li>Done first to limit fatigue factor </li>...
Rest Between Workouts <ul><li>Inter-training-session rest period </li></ul><ul><li>When intensity increases body needs mor...
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Workout Schedule And Rest

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Transcript of "Workout Schedule And Rest"

  1. 1. Workout Schedule and Rest
  2. 2. Adjusting Training Variables to Goals <ul><li>Recognize goals of program </li></ul><ul><li>Variables </li></ul><ul><ul><li>Load: weight </li></ul></ul><ul><ul><li>Reps: how many per set </li></ul></ul><ul><ul><li>Sets: how many </li></ul></ul><ul><ul><li>Rest: recovery time </li></ul></ul><ul><ul><li>Frequency: how often </li></ul></ul><ul><ul><li>Intensity: load compared to max </li></ul></ul><ul><ul><li>Volume: sets X reps X load </li></ul></ul>
  3. 3. Hypertrophy <ul><li>Most common goal </li></ul><ul><li>May take about 6 weeks </li></ul><ul><li>Moderate load, high volume, moderate rest </li></ul>
  4. 4. Increased Max Strength <ul><li>Another common goal </li></ul><ul><li>High loads/intensities, moderate-high sets, fewer reps, longer rest </li></ul>
  5. 5. Improve Muscular Power <ul><li>Move weight as quickly as possible </li></ul><ul><li>Lighter loads to attain speed </li></ul><ul><li>Heavier loads to attain strength aspect </li></ul><ul><li>5-15 reps (load dependent), 2-5 sets, 3-5 min rest </li></ul>
  6. 6. Increase Muscular Endurance <ul><li>Improve ability to perform more contractions </li></ul><ul><li>Lighter loads, high volume, little rest period </li></ul>
  7. 7. Improve Athletic Performance <ul><li>Specific characteristics of the sport </li></ul><ul><ul><li>Realize main concepts </li></ul></ul>
  8. 8. Organizing Workouts <ul><li>Identify: time constraints, equipment available, and training background </li></ul><ul><li>Workout Frequency: # of workouts/week </li></ul><ul><ul><li>Effective rate: 2-5 times </li></ul></ul><ul><ul><li>Typically more often will speed results </li></ul></ul><ul><ul><ul><li>Anytime better than NO time </li></ul></ul></ul><ul><ul><li>Loads and frequencies are inversely related </li></ul></ul><ul><ul><li>To continue strength gains, may want to increase frequency </li></ul></ul>
  9. 9. Split Routine <ul><li>Complete different sets of exercises on different days </li></ul><ul><li>Allows non-working parts of body to rest </li></ul><ul><li>Upper/Lower body splits </li></ul><ul><li>Push/Pull splits </li></ul>
  10. 10. Alternate Heavy and Light Days <ul><li>Follows periodization model </li></ul>
  11. 11. Circuit Training <ul><li>Improvements in strength, muscular endurance, and aerobic conditioning </li></ul><ul><li>Typically full body </li></ul><ul><li>Can be accomplished in a short time frame </li></ul>
  12. 12. Pyramid Training <ul><li>Ascending: load increases, reps decrease </li></ul><ul><li>Descending: load decreases, reps increase </li></ul><ul><li>Triangle combo of ascending and descending </li></ul><ul><li>Should not be done all of the time </li></ul>
  13. 13. Super Sets & Compound Sets <ul><li>Super-Sets </li></ul><ul><ul><li>Agonist and antagonist alternation </li></ul></ul><ul><ul><li>Good for max strength, by utilizing rest </li></ul></ul><ul><li>Compound Sets </li></ul><ul><ul><li>2 nd set uses same muscle group as 1 st and 3 rd </li></ul></ul><ul><ul><li>Produce overload, and exhaustion of muscle </li></ul></ul>
  14. 14. Types of Exercises and Their Order <ul><li>Power: Explosive </li></ul><ul><ul><li>Done first to limit fatigue factor </li></ul></ul><ul><li>Core Lifts: Large muscle groups </li></ul><ul><ul><li>Multijoint exercises </li></ul></ul><ul><ul><li>Done before assistance exercises </li></ul></ul><ul><li>Assistance Lifts: Smaller/Single groups </li></ul><ul><ul><li>Isolation </li></ul></ul><ul><ul><li>Typically done towards end of workout </li></ul></ul>
  15. 15. Rest Between Workouts <ul><li>Inter-training-session rest period </li></ul><ul><li>When intensity increases body needs more time to recover </li></ul><ul><li>Recommendation </li></ul><ul><ul><li>Typically 48 hours is sufficient </li></ul></ul><ul><li>When progress slows, rest and frequency can be adjusted </li></ul><ul><ul><li>Too high of frequency  not enough recovery </li></ul></ul><ul><ul><li>Too low of frequency  non-sufficient overload stimulus </li></ul></ul>
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