Workout Design

1. Chapter 5-Kraemer Workout Design

2. Introduction • Critical program variables are tools • Variation leads to infinite number of workouts • Light, medium and heavy days • Dramatic changes lead to adaptations

3. Base Program • Begin with low load, high volume • Few exercises • Volume increase first • 3-6 weeks • 3 days a week • Nonlinear is advanced • Not all muscle is stimulated (light vs heavy) • Intensity is Priority!

4. Power Workouts • Very quick and fast • Explosive exercises • 30-45% intensity • Heavy weights are slow • Plyos and med ball work is fast • Stretch shorten cycle • Increase Power!

5. Heavy Workout • Warm-up sets • Near max resistance • Large muscle mass • 95-100% intensity • 3 sets • 1-3 reps • 3-5 min rest

6. Power Workout • Fast and explosive • High velocity • Motor unit recruitment • 30-45% intensity • 3 sets • 3 reps • 4-5 min rest

7. Hypertrophy Workout • Bodybuilding style • High anabolic hormone release • Shorter rest (over time) • 75-85% intensity • 3-5 sets • 8-10 reps • 1-3 min rest

8. Light Workout • Less motor unit recruitment • Local muscular endurance • No warm-up sets • 50-60% intensity • 2-4 sets • 10-15 reps • 1-2 min rest

9. Summary • Limitless variation and workouts • Sequence is key • Flexible • Readiness

10. Next Class • Tonight –finalize program design • Next week chapter 8