THE ACE INTEGRATED FITNESS TRAINING® MODEL IN PRACTICE CHAPTER 12
she progresses to phase 3 (load training), at which point she can focus on training for muscular strength. Sharon has lost weight and is on the way to achieving her goal of regaining her pre-pregnancy fitness level. She now wants to work on increasing her strength so that she can do full-body pull-ups like she could in college. The next stage of program design will focus on helping Sharon gain the necessary strength to complete three full-body pull-ups while also emphasizing muscular definition.
FUNCTIONAL MOVEMENT AND RESISTANCE TRAINING— PHASE 3: LOAD TRAINING
Sharon will continue in this phase until she reaches her goal of completing three body-weight pull-ups. Once that goal is achieved, she and Mike will establish new goals. • Frequency: Sharon is now working with Mike only once a week and is able to train twice a week on her own.
• Intensity: Mike sets the intensity to achieve strength and advises Sharon that she should fatigue by the twelfth repetition of each set. If not, she should increase the resistance.
• Type: The focus of the exercise selection is on compound movements that create integrated, total-body strength.
• Time: Each workout should last approximately one hour, including the warm-up and cool-down.
CARDIORESPIRATORY TRAINING—PHASE 2: AEROBIC-EFFICIENCY TRAINING (PROGRESSION)
The goal of this phase of Sharon’s program is to perform aerobic intervals for improving aerobic efficiency. In this phase, Sharon will progress her cardiorespiratory
