FBC TRAINERS
FOR FITNESS STAFF, INSTRUCTORS, PERSONAL TRAINERS & REHAB, SPORT & WELLNESS PROFESSIONALS
The Language of Strength Training Program Design
BY JOHN PAUL CATANZARO Provide clients with as many details as
possible for the optimal training effect
repeat until the prescribed number of sets for each of the two exercises is completed. Follow the same process for the other exercise pairs.
3 4
Triple Station Training (e.g., A1, A2, A3, B1, B2, B3, C1, C2, C3)
Perform one set of A1, then one set of A2, then one set of A3, and repeat until the prescribed number of sets for each of the three exercises is completed. Follow the same process for “B” and “C” exercises.
Multiple Station Training (e.g., A1, A2, A3, A4, B1, B2, B3, B4) Perform
one set of A1, then one set of A2, then one set of A3, then one set of A4, and repeat until the prescribed number of sets for each of the four exercises is completed. Follow the same process for the B exercises.
Exercises Exercises are typically listed with
the body position first (e.g., standing, seated, 45-degree incline) followed by the grip or stance width/orientation (e.g., close-neutral-grip, wide stance) followed by the training implement (e.g., barbell, dumbbell, cable, hex- bar) followed by the movement pattern (e.g., squat, leg curl, triceps extension). In some cases, an additional apparatus (e.g., preacher, rack, step), direction of movement (e.g., to neck, sternum, mid- line), or unilateral movement (e.g., one- arm, single-leg) will be indicated. Generally, a detailed description is
M
uch like writing soſtware or music, strength training pro- gram design requires
a universal language. Trainers need a consistent prescription format to help their clients obtain consistent results. Specific parameters must be
defined to remove the variability of client interpretation. The fol- lowing system is what I propose to maintain consistency among practitioners.
34 Fitness Business Canada May/June 2014 Strength training programs should
be listed in the following manner: Sequence, Exercise, Sets x Reps @ Tempo, and Rest Interval.
Exercise Sequence For exercise sequence, there are four
main scenarios: 1 2
Station Training (e.g., A, B, C, D, E ) Perform the prescribed number of
sets of exercise “A” first. Then, perform the prescribed number of sets of the “B” exercise and so on until all exercises are completed.
Double Station Training (e.g., A1, A2, B1, B2, C1, C2, D1, D2) Perform one set of A1, then one set of A2, and
given for each exercise, although there are some exceptions. For instance, a standing mid-stance heels-flat barbell back squat is simply known as a back squat. The same concept applies for a front squat except, of course, the bar- bell sits across the shoulders in front of the neck instead of behind it. Bent-knee and semi-stiff-leg deadlifts are conduct- ed with a mid (clean) grip and shoulder- width stance unless otherwise indicated. Sometimes an exercise orientation
is assumed. For instance, most arm and wrist curls are performed with a supinated grip (barbell, dumbbell or cable) or semi-supinated grip (EZ-bar). For these exercises, a reverse grip re- flects the opposite grip. In other words, reverse-grip arm curls or wrist curls are performed with a pronated grip
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48