This document discusses various concepts related to developing effective training programs. It explains that while targeting different muscle groups each day can help build muscle mass, it is not optimal for performance goals. Effective training programs are periodized and include microcycles, mesocycles and macrocycles to progressively overload the body over time. Programs can follow linear, undulating or other periodization models and manipulate volume, intensity and other variables. Sets, reps and exertion levels should be tailored to the specific fitness traits or goals being targeted.

1. Developing Training
Programs
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2. Targeting Muscle Groups

3. Targeting Muscle Groups
• Should you target a different muscle group each day like
arms, legs, abs…?
• Depends on the goal. This can be an effective way of increasing
muscle mass. However, for performance, it is not optimal. There
is no one answer for this, but rather
•

4. You first need…
• Your plan: to improve YOUR GOALS in your training
system. Written down, a training system would reflect the
core training principles (that we learned in CH3)and your
goals.
• A full system has an ultimate goal (winning competitions,
improving health, looking better), methods (specific exercises,
specific intensities of exercises, etc.), a plan for individual
sessions (ME/DE upper and lower days, high or low intensity
days), and some sort of forward-thinking view (why you place
things at certain times within the week).
• Training systems MUST have progressive overload and this is
often VIA intensity (percentage of 1rm or max heart rate),
duration, or volume (sets x reps x load)

5. Training System Terms
Periodized training: a
string of related and
planned training
sessions (workouts) that
are created to develop
specific training traits
(health related or
performance related
components of fitness)to
achieve a goal over the
span of months or years.
AKA training
organization
• TRAINING TRAITS
• Muscular strength
• Muscular endurance
• Velocity
• Power
• Flexibility
• Body Composition
• Hypertrophy
• Cardiovascular
endurance
• Aerobic capacity
• Etc

6. Terms..
Microcycle: smallest complete and sequentially repeatable group of
sessions in a given system.
*week long and broken down into days to accommodate the
calendar week.
*They generally have some degree of volume/intensity undulation
to help manage fatigue and promote positive adaptations.
Mesocycle: covers multiple microcycles (often several months worth),
and is designed to build up certain qualities.
shifts between mesocycles are sometimes called “transitional
phases
Often 3 weeks long
• Macrocycle: This is the largest unit of periodization. incorporates all
of the mesocycles, microcycles.
• They are frequently a year in length
• Created to achieve a set goal

7. Example
• Bobby wants to increase his one rep max on squat.
• He creates a mesocycle (4 weeks long) that has the overall goal to
increase his maximal strength
• Each week within that mesocycle is a 1 week long microcycle.
• As he goes from week to week the weight he uses increases

8. So within each Microcyle
• Apply FITT principles
• Frequency
• Intensity
• Time
• Type

9. Meso, Micro, Macro

10. Whataresomeworkoutstotrainforstrongerbones?Iknow
thatresistancetrainingisgoodforthatbutI’mnotsureexactly
whatitis?
Activity increases the physical stresses on bone. These stresses help
activate the osteoblasts and favor bone deposition (Robergs &
Roberts, 1997). Resistance training actually increases bone mineral
density in response to axial loading. This is very important in women
and elderly individuals.
In females, estrogen tends to inhibit the activity of the osteoclasts and
therefore helps retain bone mineral (Robergs & Roberts, 1997). The
maintenance of bone mineral density levels is an important concern
for postmenopausal women because they no longer have the
protective effects of estrogen
Interestingly, testosterone in males tends to have similar effects on
bone remodeling as does estrogen (Robergs & Roberts, 1997).
Therefore, it is also important for elderly men to weight train to
maintain BMD levels.

11. Question
• When an exercise program is interrupted with studying,
extracurricular activities, or tasks to be completed,
where/how should you start back up? Should you begin
where you left off or rebuild up toward where you left off?
• This will depend on how long you are removed from the
exercise, and your previous training status.

12. Question…
• How can you stay physically fit and modify an exercise
program while battling a virus (such as mono), that prevents
you from heavy lifting or running? Are there specific
exercises that are “mono-friendly”?
• No you must actually do bed rest, because continuing to stress
the body will cause the virus to stay active chronically.
Chronically active mono can lead to chronic fatigue syndrome
and is extremely dangerous.

13. Workouts for…
• How would I set up a workout to train for swimming?
• How would I set up a workout to focus on muscular
endurance?
• How would I set up a workout to be able to carry a 40lbs
drum, using a harness that puts the weight on my back, for 12
hours.
• How would I design a program to specifically strengthen the
muscles involved with the knee.
• Thoughts? Ideas?

14. What if I want to…
• How to set up workouts for my personal fitness and fit my
busy work schedule?
• Make sure you clearly understand your goals and optimally
program activity to achieve them.
• If I only have four hours a week to train, and my goal is to get
stronger, then I will spend those 4 hours focusing on strength
training, not 2 hours of strength training and 2 hours of cardio.
• Specificity is key!

15. Toning?
• How do you set up workouts to tone muscles and lose
weight without “overdoing” it?
• If you resistance train, this will increase your metabolic rate so
that you burn more calories at rest. This aids in fat loss, which
provides that “toned” look.
• If you are dieting, training with weights provides a stimulus to
continue to maintain muscle while your body is burning though
tissue, leaving you in favor of losing fat rather than muscle mass
• When given the choice, it is easer for the body to give up muscle
mass, rather than fat mass, so there needs to be a stimulus to tell
the body it should keep muscle and give up fat.

16. Toning…
• How to set up workouts to train for weight loss in the stomach and
to tone up all parts of the arm.
• Toning is actually just the result of reduced body fat and presence of
muscle mass. If you want to achieve this look you need to reduce
body fat and have muscle mass. To do this you need a clean diet and
resistance training. If you want to focus on building muscle mass in
the arm, you could do train parts of the upper body separately or
you could train parts of the arm multiple times per week.
• What types of exercises are better for toning muscles, full range of
motion ones or machine based programs?
You can grow a muscle with both types of exercise, so it will be more
based on what you are able to consistently do…And more than
anything, diet!

17. Recovery

18. Recovery
• Do rest days mean you shouldn’t do anything or that you
should just take it easy and do less?
• Yes
• If you are training for something, then most likely deloads
“recovery periods (a few days to a week) are written in the
program to help you adapt to a period of overstressing done the
week (or weeks before). These deloads are specific and are a
reduction in volume (can be sets, reps, intensity or all three)
• If you are exercising for fitness they can be less specific, but are
still important for recovery. These are called off days.

19. So back to Programming..

20. Terms
• Volume: sets x reps x load
• Intensity: percent of the 1 rep max OR percent of max
heart rate or max v02

21. Terms
• Power phase- high intensity (30-40% and 75-95% 1RM)
and low volume (3-5 sets, 2-5 reps)
• Strength phase- high intensity (80-90% 1RM) and
moderate volume (3-5 sets, 4-8 reps)
• Hypertrophy/endurance phase- low to moderate
intensity (60-75% 1RM) and high to moderate volume (3-6
sets, 10-20 reps)
• Endurance: <60%, 15+ reps, <30 sec rest

22. Periodization Models
Linear: Volume (reps x sets) remains constant during training
period. Intensity increases with load progression.
• (ex)strength training = adding extra sets and reps to exercises
performed during a session, or adding extra sessions in a week.
• Traditional-Linear: Volume and intensity are systematically
manipulated. Training cycle begins with a high-volume, low-intensity
profile, then progresses to low volume, high intensity over time.
• (ex) volume might increase by 10% one session, 13% the next, and 15%
on the third. As long as the increase is continuous, it’s considered
linear.

23. Progression
• All training programs need to progress overtime.
• When a quality (strength, power, speed) increases or
decreases over time in what appears to be a fairly straight,
angled line, it is said to be a linear progression.
• In non-linear progression there can be a gentle rising and
falling of training traits
• undulating or wave progressions
• steeper progressions are called pyramids
• while sharply-alternating, peaked charts indicate a pendulum
progression.
• A random or jumbled progression usually indicates a lack of
thoughtful planning or caffeine abuse.

24. Periodization Models
• Random Variation: Volume and/or intensity change randomly,
with no consideration other than to introduce variation into
the program.

25. Continued..
• Undulating: Training volume and intensity increase and
decrease on a regular basis: but they do not follow the
traditional pattern of increasing intensity and decreasing
volume as the mesocycle progresses (Fleck 1999).
• volume goes up and down over within the microcycle
• EX: day one train for hypertrophy, day two train for strength, day
three train for endurance
• Overreaching: Volume or intensity is increased for a short
period of time (one to two weeks), followed by a return to
"normal" training. This method is use primarily with advanced
strength trained athletes.

26. Progression Cont.
• In the chart below, you’ll see a linear progression at the top
and an undulating progression at the bottom, with volume
used as the example work quality.

27. Sets and Reps for Traits

28. Notes
• Training systems like Westside that train multiple abilities in
similar ratios over time are often called by names such as
parallel, concurrent, or complex systems.
• Systems that focus on a few skills at a time in great depth
before moving on to other skills are often called block,
coupled, conjugate

29. Force Velocity

30. Exertion

31. Loads

32. Strength Periodization

33. Cardio Periodization

34. Traditional Rep Ranges

35. Energy Systems

36. Rep Ranges Revised Again