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program design:
purposful sytem or plan put together to help an individual achieve a specific goal
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acute variables:
- important components that specify how each exercise is to be performed.
- -reps, sets, training intensity, rep tempo, training volume,rest interval, training freq, training duration, exercise selection
- -interdependent (change in one will change the other)
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set relationship:
inverse relationship btwn sets, reps and intensity
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sets to prevent overtraining
24 to 36 sets
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training intensity
- level of effort, compared with their max effort, usually a %
- power 30-45%
- strength 70-100%
- stabilization 50-70%
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rep tempo
- speed with which each rep is performed
- power - as fast as possible
- strength - 2/0/2
- stabilization - 4/2/1
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rest interval
time taken to recuperate btwn sets
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recovery of ATP and CP
- 20-30 sec 50%
- 40 sec 75%
- 60 sec 85-90%
- 3 min 100%
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rest inteval for levels:
- power: 3-5 min
- strength: 45s - 5 min
- stabilization 0s - 1.5 min
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training volume:
- inversely related to training intensity
- power - 6setsx 30 reps total
- strength 8 sets x 36 reps total
- stabilization 36 sets x 75 reps
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training duration:
- -from start to finish
- -length of time spent in one phase (avg 4-8weeks)
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periodization of the opt model:
- -dividing the training program into distinct periods or phases of training
- -training diff forms of strength in each period (or phase) to control the volume of training and to prevent injury.
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Macrocycle, mesocycle, microcycle
- macro- annual
- meso - monthly
- micro - weekly
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