Train the trainer

1. Train the trainer
class presentation
2019
Program Design and Progression
Week 7
Training Trainer: Emelieze Isioma & John Adeboye
Duration: 2 hours

2. Program Design and Progression
Training phases include muscular endurance, hypertrophy, muscular
strength, and muscular power. Training variables are included within each
phase. These training variables include:
1. Sets per exercise
2. Reps per exercise
3. Rest between sets
4. Load, which is expressed as a percentage of one-repetition maximum (1RM)
https://www.youtube.com/watch?v=ifD_RdBEkNc

3. Assigning load
Load is commonly expressed as a percentage of 1RM (one repetition maximum),
which is the heaviest load that can be lifted once while maintaining correct
form/technique during a given exercise. Load and the number of reps performed
have been shown to be highly associated to specific training goals. Before
assigning load, the personal trainer must determine the 1RM of the desired lift.
This can be attained by performing a true 1RM test.
PROGRAM DESIGN METHODS AND DESCRIPTIONS
The following are program design terms used in subsequent sections with brief
explanations:

4. PROGRAM DESIGN METHODS AND DESCRIPTIONS
• Single-set system: performing one set of a given exercise (as opposed to
performing multiple sets of an exercise)
• Multiple-set systems (standard exercise order): performing multiple sets of an
exercise before moving on to subsequent exercises.
Complex set: combining a strength exercise followed by a power exercise (e.g.,
squats followed by depth jumps)
• Compound set: performing 2 – 3 exercises for similar muscle groups
• Circuit training: performing one set of multiple exercises before repeating
• Supersets: performing alternating exercises for opposing muscle groups
• Pyramid loading: increasing training load progressively and then decreasing

5. PROGRAM DESIGN METHODS AND DESCRIPTIONS contd.
Drop sets: performing a set to muscular failure with a given load and continuing
immediately with additional sets at a lighter load
• Partial range of motion: performing an exercise in partial ranges of motion to
increase strength at a particular joint angle
https://www.youtube.com/watch?v=rlOxF0Vkp8c
https://www.youtube.com/watch?v=YDb8lW9llok
PROGRAM DESIGN: PHASES OF TRAINING
● MUSCULAR ENDURANCE
Muscular endurance is defined as the ability to maintain submaximal muscle
actions, the ability of a muscle or group of muscles to repeatedly exert force
against resistance.

6. PROGRAM DESIGN: PHASES OF TRAINING
Training for muscular endurance combines high repetition (15 - 20 reps) ranges
with short rest (30sec) periods, bringing about high levels of metabolic stress
thereby requiring lighter (50 - 60% of your 1RM) loads to complete the prescribed
number of repetitions.
HYPERTROPHY
Muscle hypertrophy is a term for the growth and increase of the size of muscle
cells. The most common type of muscular hypertrophy occurs as a result of
physical exercise such as weightlifting, and the term is often associated with
weight training.

7. PROGRAM DESIGN: PHASES OF TRAINING contd.
The hypertrophy phase combines moderate loads (70% of your 1RM), repetitions
(8 - 12), and rest intervals (60 - 90 sec) to elicit muscular tension, metabolic
stress, and muscle damage, all of which act as stimuli for adaptations.
● MUSCULAR STRENGTH
Muscular strength represents the maximal amount of force that can be generated
by a muscle or group of muscles, regardless of the amount of time it takes. The
muscular strength phase employs heavy loads and longer rest periods to increase
the maximal level of force a muscle (or group of muscles) can generate,
regardless of time.

8. PROGRAM DESIGN: PHASES OF TRAINING contd.
MUSCULAR POWER
Muscular power is the ability to generate as much force as possible, as quickly as
possible. When the muscles in the body are used to perform high-intensity
movements in short bursts, power is used. https://www.youtube.com/watch?v=Vs3KhS0XDHg
Program Progression
To help a client continually improve his cardiorespiratory fitness, challenge his
body with more work than it is used to doing. Do this by progressively increasing
exercise frequency, intensity and time over the length of the training program. A
number of factors will affect the rate at which you progress a client: (1) tolerance
to exercise and initial fitness level prior to the program; (2) goals and exercise
history; and (3) health status and age.

9. Program Progression
A progression plan is essential to a successful overall program, it will provide a
general framework a client can use in the weeks to follow. A very general
guideline is to increase intensity by about 5% when the upper ranges of intensity
become easy to perform, and to increase exercise volume (frequency multiplied
by time) by about 10% each week. This will ensure adequate adaptation to the
new change before you increase other areas.

10. Stages of progression
There are three stages of progression in a cardiorespiratory fitness program:
initial, improvement and maintenance:
1. Initial Stage. The goal of this stage is to prepare the client for a long-term
exercise program. The phase typically lasts 4 weeks, depending on the rate of
improvement. Exercise intensity should be moderate to minimize muscle
soreness, discomfort and risk of injury. Increase time/duration to a goal of 30
minutes by the end of this stage. Exercise adherence is an important habit to
establish, so program creatively as you increase duration, but de-emphasize
intensity.

11. Stages of progression contd.
2. Improvement Stage. The goal of this stage is to provide a gradual increase in
the exercise stimulus (mostly through intensity and time) to allow for continued
improvements in cardiorespiratory fitness. This stage typically lasts 4–5 months
depending on how fast the client adapts to the program and meets his goals.
Deconditioned or older clients may need more time in this stage to reach their
goals.

12. Stages of progression contd.
3. Maintenance Stage. The goal of this stage is to maintain the fitness gained in
the improvement stage. Further improvements in fitness may be minimal if the
exercise stimulus remains the same and all goals have been met.
The most important factor in exercise program design is intensity (followed by
frequency and time) because intensity can have the greatest effect on program
adherence and risk of injury. Striving for creativity and variety in your client’s
program also has far-reaching implications for program adherence. However, the
bottom line for designing an appropriate exercise program and maximizing
adherence is to continually keep your client’s goals in mind and customize the
program as much as possible.