DESIGNING A WORKOUT How to get the most

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DESIGNING A WORKOUT How to get the most out of your workout

DESIGNING A WORKOUT How to get the most out of your workout

MUSCLE ANATOMY

MUSCLE ANATOMY

LIFTING CONCEPTS v Super Set- Completing one set of an exercise immediately after a

LIFTING CONCEPTS v Super Set- Completing one set of an exercise immediately after a different exercise with no rest v Opposition- combining two opposing muscle groups when working out. (A push with a pull) v Core Lift- Bench, Squat, Deadlift, Shoulder Press v Auxiliary Lift- lifts that isolate secondary muscles to enhance our core lifts

PERIODIZATION v Mesocycle- change in the volume and intensity of training. • • 2

PERIODIZATION v Mesocycle- change in the volume and intensity of training. • • 2 -3 months Specific Emphasis “Shock the System” As intensity changes, the body works to adapt to the demands

4 PHASES v Hypertrophy Phase- 3 -5 sets, 10 -15 reps, 60 -75% of

4 PHASES v Hypertrophy Phase- 3 -5 sets, 10 -15 reps, 60 -75% of Max v Strength Phase- 3 -5 sets, 8 -10 reps, 75 -80% of Max v Strength/Power Phase- 3 -5 sets, 4 -6 reps, 85 -90% of Max v Peaking Phase- 3 -5 sets, 2 -4 reps, >90% of Max

CARDIOVASCULAR PERIODIZATION v Active Rest (Phase 1)- Typically starts after a season. Light cycling/swimming

CARDIOVASCULAR PERIODIZATION v Active Rest (Phase 1)- Typically starts after a season. Light cycling/swimming for a runner. v Endurance (Phase 2)- Focus is on VOLUME and not TIME. Slow intervals can be added. v Strength (Phase 3)- Faster intervals/tempo. Increase intensity not distance v Speed (Phase 4)- Faster intervals with decreased distance. Adequate rest is vital.

PERIODIZATION v Note that your sets and weight will continue to adjust throughout the

PERIODIZATION v Note that your sets and weight will continue to adjust throughout the entire year. v During each phase, your 1 RM plays a crucial role. v Lifting off % keeps you true to the phase. v Keep in mind what you are training and watch your rest time for each phase.

SAMPLE WORKOUT Lifting Cardio v Every three to four weeks, increase resistance while increase

SAMPLE WORKOUT Lifting Cardio v Every three to four weeks, increase resistance while increase intensity either decreasing reps. through heart rate or time to v See a steady climb in finish existing workouts. percentage is preferred. v Focus on strength and then speed for our 8 week workouts.