work out with martin alonzo
ThE SCIENCE
Of PROGRAM DESIGN
If you ever want to REALLY accomplish your athletic and
aesthetic goals, unless you have amazing genetics, you will need
to develop a program design. There truly is a science behind
creating a workout regiment that works effectively. There are
many variables to consider like age, sex, physical condition
(or lack thereof), experience level, current lifestyle, nutrition,
chronic or acute debilitations, and medical drugs etc. Designing
an exercise program is very complex. I will explain some of the
keys to help you understand and develop an exercise program
that will help you make the right changes and modifications to
reach your success!
ENERGY SYSTEMS loading, maybe hundreds or more. Here are a few examples.
Once you have established your basic ability and motivation, it is time to get • Ascending Pyramid
into the science of training. A long distance runner would not be on the same • Descending Pyramid
program as a sprinter. The long distance runner is training to utilize a completely • Single and Multiple Set Systems
different energy system than the sprinter. Energy systems dictate the type of • Super Sets
muscle fibers being called into action. The long distance runner would want to • Circuit Programs, etc.
stress the lactic acid energy system to make him/her more efficient at aerobic • Eccentric Loading (highly complex and reserved for a training level of at least
metabolism. The long distance runner would want to stress the ATP/PC energy one to two years solid).
system to better use anaerobic metabolism. Aerobic is predominately type 1A
muscle fiber (slow-twitch non-bodybuilding). Anaerobic is predominately type TEMPO
2A and 2B (fast-twitch) or bodybuilding. Tempo is the main factor in the controlling of the duration of the stimulus.
Tempo controls hormonal outputs like testosterone and growth hormone. As
REPETITION SELECTION muscle fatigues, the capacity to develop muscle tension is lost and so are the
Selecting the correct amount of repetitions per set is the single most important conditions for developing strength. High INTENSITY lifts (like a one rep max) at
variable in exercise. Repetition volume directly effects the balance of preventing a fast tempo is one way of achieving high levels of muscle tension. This recruits
injury, hypertrophy or muscle growth and strength, hormonal dominance and high amounts of fast-twitch muscle fibers which is great for explosive power
energy systems dominance. Some muscles are more dominated by fast or slow- development. Caution must be observed when using high-velocity moves. This
twitch fibers so picking the correct amount of repetitions for that muscle group puts on a greater potential for trauma and injury. Make sure you have developed
would greatly effect the outcome of building up that muscle size and strength. a strong foundation of conditioning first. Alternate in three-week increments of
For example the abdominal wall is comprised mostly of type 2b or fast twitch slower and faster training.
muscle fibers. Knowing that, if you were trying to strengthen any portion of
your abdominal wall, you would want to use heavy loads and low repetitions. An REST
example of a slow twitch dominance would be the soleus muscle (portion of your Picking the appropriate amounts of rest between sets will dictate the meta-
calf). This will respond best to heavy repetition and fewer sets, low intensity. bolic system used and the hormonal lean. When trying to gain muscle size, it is
best to rest between 30 to 60 seconds between sets of high-volume training. This
SET SELECTION technique has been shown to increase the release of growth hormone and tes-
The relationship between set and rep selection goes hand in hand. As the tosterone. The bigger you are, the more intense your workout, the bigger your
number of sets increases, the number of reps decrease and vice versa. In a novice rest period. Inadequate rest periods result in activation of alternative energy
trainer, minimal training volume will bring performance improvements. Once systems (aerobic). This encourages Glucocorticoid or stress hormone and over-
the neural adaptation is achieved, the rep set scheme will need to change or a accumulation of metabolic wastes which are an antagonist to muscle growth and
plateau will occur. Best results are achieved if the total amount of SETS are kept strength. As you can see… developing a program is no walk in the park. It takes in
under 20-25. If you have not fully recovered from your initial workout, cut back on many factors and a lot of considerations with constant change. These fine points
the set amount but never the intensity. Cutting back on the intensity can lead to should help to give you more tools to achieve your exercise goals!
a detraining state.
LOADS
Martin Alonzo owns a private training studio called Performance Training Center on 4th Ave. in
The load is directly related to tensions placed on the working muscle, which is
Hillcrest. He is a CHEK institute-trained professional and can be contacted via the web at perform-
essential in muscle strength and hypertrophy. There are numerous techniques of
center.com or direct at 619.206.4577.
58 RAGE monthly | september 2009
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