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(barbell, dumbbel, or cable) or semi- pronated grip (EZ-bar). Also, many variations of chin-ups


and pull-ups exist. The standard chin- up is performed with a supinated grip (both palms facing you), however, chin-ups can also be done with a neu- tral grip (both palms face each other) and a mixed grip (one palm faces you, the other faces away). A pull-up, on the other hand, refers only to a pronated grip (both palms face away). Exercises such as leg curls/exten-


sions and calf raises should be per- formed with the feet roughly hip- width apart and in a neutral (straight) position unless otherwise indicated. There may be some exercise names


that sound foreign, such as a Sicilian crunch, Zottman curl, tiger bend push-up, dragon flag, and so on, but over time these will become common strength training terms.


Sets The number of sets is typically list-


ed as a single digit, although a double- digit number may be prescribed in some high-volume (e.g., 10 sets x 10 reps) and high-intensity (e.g., 12 sets x 3 reps) protocols. If a range is indicat- ed, it’s best to perform the lowest num- ber of sets the first workout and add one set per workout until the highest number is achieved. Also, just as a side note, although a certain number of sets are prescribed, that doesn’t mean all those sets are conducted. If there’s a significant drop in performance (e.g., 3 reps or more from one set to the next), clients should finish that exercise for the day even though all sets may not have been completed. The number of repetitions should be listed as follows:


to reach momentary muscular failure at the prescribed number of repeti- tions. The load may need to be adjust- ed over sets to stay at this figure.


1 2


Range (e.g., 10-12) Select the ap- propriate load that will allow you


to reach momentary muscular failure within the prescribed repetition range. The load may need to be adjusted over sets to stay within this rep bracket.


Specific number (e.g., 6) Select the appropriate load that will allow you


3 4 5


Pyramid (e.g., 7,5,3,7,5,3) Perform 7 reps for the first set, 5 reps on the


second set, 3 reps on the third set, and so on. Make sure to use an appropriate load for each set.


Drop set (e.g., 6/3/3 ) Perform 6 reps. Then, immediately lower the


weight and perform 3 reps. Right af- ter that, lower the weight one more time and perform 3 more repetitions. Be sure to use an appropriate load for each set.


Rest-pause (e.g., 3+1+1+1+1) Perform 3 reps, rest for 10 seconds,


and then perform 4 singles with 10 seconds of rest between each one all with the same weight. Rack the bar while resting.


Tempo The tempo (speed of execution in


seconds) is represented by a four-digit number: the duration of the eccentric (negative or lowering) action, the dura- tion of the isometric (pause between negative and positive) action, the dura- tion of the concentric (positive or rais- ing) action, followed by the duration of the isometric (pause between positive and negative) action. An “X” value in the concentric range refers to an explo- sive action. Here are some examples:


1 2


3 4


50X0 – Take 5 seconds to low- er the weight, no pause, explode


the weight upward under control, no pause, and then immediately begin the next repetition.


4020 – Take 4 seconds to lower the weight, no pause, 2 seconds to raise


the weight, no pause, and then imme- diately begin the next repetition.


3210 – Take 3 seconds to lower the weight, pause for 2 seconds in the


stretched position, 1 second to raise the weight, no pause, and then imme- diately begin the next repetition.


2011 – Take 2 seconds to lower the weight, no pause, 1 second to raise


the weight, pause for 1 second in the contracted position, and then immedi- ately begin the next repetition.


The rest interval should be listed in


seconds as a specific number (e.g., 90s) or a range (e.g., 30-60s). If “10s” is spec- ified, move swiftly from one exercise


to the next – it should take exactly 10 seconds from the end of the previ- ous set to the beginning of the next set. Similarly, on unilateral exercises such as a split squat or a one-arm row, take 10 seconds to rest between the completion of one side and the start of the other side. Be sure to begin with the weaker side first. If no rest is listed, then it means that you’re performing just one set of an exercise and there are no exercises following it.


Here’s what a sample program would look like:


A1 Bent-knee high-handle hex-bar deadliſt: 4 x 10,8,6,6 @ 3-2-X-0, 90s


A2 Mid-neutral-grip chin-up: 4 x 6-8 @ 5-0-X-0, 90s


B1 Standing wide-stance good morn- ing: 3 x 8-10 @ 4-0-1-0, 60s


B2 60-degree incline neutral-grip dumbbell press: 3 x 8-10 @ 4-0-1- 0, 60s


C1 Standing mid-grip EZ-bar curl: 3 x 10-12 @ 3-0-1-0, 10s


C2 Flat close-grip barbell press: 3 x 10-12 @ 3-0-1-0, 120s


D1 Seated single-leg calf raise: 2 x 12- 15 @ 2-1-1-0, 30s


D2 Supine cable knee-in: 2 x 15-20 @ 2-0-1-0, 30s


Strength training program design


must be treated in a professional man- ner with a consistent prescription for- mat among practitioners. Following the system outlined above will ulti- mately lead to more consistent inter- pretation and results for your clients. FBC


John Paul Catanzaro, BSc Kin, CSEP-CEP, has a specialized honours bachelor of science de- gree in kinesiology and health science. He owns and operates a private facility in Richmond Hill, Ontario, providing training and nutritional con- sulting services. For additional information, visit www.CatanzaroGroup.com or call 905- 780-9908. John Paul is presenting his lecture, “Strength Training Parameters and Program Design,” on June 8 at the canfitpro Academy in Toronto. Visit www.StrengthWorkshop.com for more information.


May/June 2014 Fitness Business Canada 35


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