Strength Training Goals

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%.