I have been teaching a weight lifting class and thought some people might be interested in a little program design theory. Here is a lesson plan I used to teach my class about designing their own strength training program to meet one of several goals they may have set for themselves. I hope you get something out of it.
Specific Training Goals
|
Goal
|
Number
of sets
|
%1 Rep
max
|
Number
of repetitions
|
Rest
between sets (minutes)
|
|
Increased
Strength
|
2-6
|
>85%
|
≤ 6
|
2-5
|
|
Power-single
attempt
|
3-5
|
80%-90%
|
1-2
|
2-5
|
|
Power-multiple
attempts
|
3-5
|
75%-85%
|
3-5
|
2-5
|
|
Muscle
Hypertrophy
|
3-6
|
67%-85%
|
8-12
|
0.5-1.5
|
|
Local
muscle endurance
|
2-3
|
≤65%
|
≥12
|
≤ 0.5
|
Relationship Between Load
(%1RM) and Repetitions-The number of times a certain weight can be
lifted (repetitions) is inversely related to the amount of weight (load)
lifted. A heavier load allows fewer repetitions. Make sure you reach fatigue.
Determining Load-Based
on the chart above; choose your goal (strength, power, hypertrophy, or local
endurance). Find the number of repetitions associated with that goal and
estimate the load (weight) that will allow you to perform that many
repetitions. Perform the exercise to fatigue and make a note of whether you
need to use more or less weight next time to achieve the selected number of
repetitions.
Progression-How will
you know when it’s time to increase the load? By performing every set to
fatigue. If you always do as many repetitions as you can, you will know when to
increase the weight lifted by using the “2-for-2 rule” which is, “If you can
perform two or more repetitions over your assigned repetition goal for a given
exercise in the last set in two consecutive workouts, weight should be added to
that exercise for the next training session.” The amount added should be
between 2.5% to 10%.
