ACE PERSONAL TRAINER MANUAL | RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS CHAPTER 10
The following is a sample bench press training program using a linear periodization model. • One macrocycle with a six-month goal of bench pressing 250 pounds (114 kg) • Two mesocycles of three months each. The goal of the first mesocycle is to bench press 230 pounds (104 kg). The goal of the second mesocycle is to bench press 250 pounds (114 kg).
• 12 microcycles of two weeks each. A linear periodization model is presented in Table 10-4, while an undulating periodization model is presented in Table 10-5. Although the strength- training program includes exercises for all of the major muscle groups, only the bench press protocols are presented here. The training weightload progressions are consistent with research data, but the recommended number of repetitions may not apply to all individuals. Abraham should perform as many repetitions as possible with each exercise set, even if this is slightly lower or higher than the target number. Abraham is advised to perform two progressive bench press warm-up sets, followed by two sets with the training weightload.
