The document discusses various principles of muscle training, including specificity of training, the general adaptation syndrome, and SAID principle. It describes different acute training variables like exercises, order, intensity, sets, reps, and rest that can be manipulated. It provides guidelines for different exercise types, order, intensity levels, volumes, and rest periods based on different training goals like strength, power, hypertrophy, or muscular endurance.

1. Types of Muscle Training Part 1

18. Figures and tables provided by: Essentials of Strength Training and Conditioning, 2 nd ed. Training goal Goal Sets Rest repetitions Strength 6 2-6 2-5 min Power: single-effort event 1-2 3-5 2-5 min Power: multiple-effort even 3-5 3-5 2-5 min Hypertrophy 6-12 3-6 30s-1.5 min Muscular endurance 12 2-3 </= 30s