Program Design Level 1: Exercise Physiology
CCP Program Design Course Agenda
Day 1:
- Client Potential
- Assessment into Training
- Resistance Training
- Beginners, Intermediate, and Advanced
- Reps, Sets, Rest, Tempo
- Writing Programs Effectively
- Progression in Program Design
Day 2:
- Energy System Training/Metabolic Conditioning Defined
- Alactic Work and Prescription
- Lactic Work and Prescription
- Aerobic Work and Prescription
Day 3:
- Planning, Periodizing, and Priorities
- Beginner to Advanced Methods of Training Design
- Training Splits and Case Studies
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Program Design Level 1: Exercise Physiology
Fitness Operational Definitions
Lactate
Lactate is a naturally occurring organic compound produced in everyone’s body and is both a byproduct of and a fuel for exercise. It is found in the muscles, the blood and various organs. Your
body needs it to function properly. A term that is often associated with lactate is lactic acid. They are
very close chemically. We use the term “lactate” even though in many places “lactic acid” might be
technically right. The use of lactate instead of lactic acid should not interfere with any interpretation.
The chemical formula of lactate is C3H5O3. The primary source of lactate is the breakdown of a
carbohydrate called glycogen.
Absolute Strength
The maximum force that an individual’s muscle can produce is a single voluntary effort, regardless of
the rate of force production or size
Aerobic
Aerobic comes from a Greek word meaning air. It is used here to refer to aerobic energy which means
energy produced with oxygen. We have one aerobic system as opposed to two anaerobic systems.
Aerobic Capacity
Aerobic Capacity is the maximum amount of energy that can be produced by the aerobic energy
system during physical activity. It is also called VO2 max. It is constantly changing as an athlete
goes through the training cycle. It is thought that each individual has an innate maximum that is
genetically determined.
Aerobic Power
Aerobic Power is the percentage of Aerobic Capacity that can be used during an athletic event.
Various metabolic factors prevent an athlete from using 100% of aerobic capacity for the entire
event. For long events aerobic power is the same as lactate threshold or maximum lactate steady
state. Aerobic power is directly affected by anaerobic capacity. The higher the aerobic capacity is, the
higher aerobic power will be. The higher the anaerobic capacity is, the lower aerobic power will be.
Aerobic Threshold
Aerobic Threshold is not frequently used in the popular literature but is often seen in the academic
journals. It means the point where lactate starts to rise from a baseline; exercise is at a lower effort
or speed than the lactate threshold or anaerobic threshold. If an athlete exercises at an effort level
above the aerobic threshold it is possible to still be in a lactate steady state.
All-out Test
All-out Test means that the athlete provides a maximum effort over a short time period, usually from
40-90 seconds. The athlete should be completely exhausted after this effort. The All-out Test is often
used to measure anaerobic capacity, which is a maximum measure that can only be approached at
the highest possible effort.
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Program Design Level 1: Exercise Physiology
Anaerobic
Anaerobic means without oxygen. It is used here to refer to anaerobic energy which means energy
produced without oxygen. We have two anaerobic systems as opposed to one aerobic system. The
two systems are the Creatine Phosphate system and the Glycolytic system.
Anaerobic Capacity
Anaerobic Capacity is the maximum rate of energy that can be produced by the anaerobic energy
system during highly intense physical activity. It is frequently called VLamax. It can change as athlete
goes through the training cycle. It is thought that each individual has an innate maximum that is
genetically determined. However, some coaches and sports scientists have observed growth in this
capacity with years of training.
This term has many other meanings and the definition we have provided is not accepted by many
in the academic literature. Anaerobic Capacity is frequently used to refer to the amount of anaerobic
energy that is released during maximum activity as opposed to highest possible rate of energy
release.
Anaerobic Power
Anaerobic Power is the percentage of Anaerobic Capacity that can be used during an athletic event.
Various metabolic factors prevent an athlete from using 100% of Anaerobic Capacity for the entire
event. For very short events Anaerobic Power will be very close to Anaerobic Capacity. Anaerobic
Power is directly affected by Aerobic Capacity, Anaerobic Capacity, buffering and Lactate tolerance.
The higher the Aerobic Capacity the higher Anaerobic Power will be, as the aerobic system eliminates
the lactate produced.
Anaerobic Threshold
Anaerobic Threshold has many meanings - but here we use it to mean the maximum effort that
can be sustained for an extended period without Lactate steadily accumulating. We prefer the term
Lactate Threshold or Maximum Lactate Steady State instead.
Autonomic Nervous System
ANS is part of the peripheral nervous system that acts as a control system functioning largely below
the level of consciousness, and controls visceral functions. Some functions that the ANS controls are
heart rate, respiration rate, salivation, perspiration, and diameter of pupils.
Balancing
Balancing is the process of first estimating the ideal level of the Anaerobic Capacity for a given
level of Aerobic Capacity. This ideal level will depend upon the level of the Aerobic Capacity and the
event the athlete is preparing for. The second part of balancing is training the athlete’s aerobic and
anaerobic capacities to achieve this Balancing. This is primarily a function of adjusting the Anaerobic
Capacity to the proper level since Aerobic Capacity is always best if maximized. The proper Anaerobic
Capacity is very dependent upon the event.
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Program Design Level 1: Exercise Physiology
Baseline
When an athlete gradually increases speed or effort the amount of lactate will remain fairly level
until a point where it starts to gradually increase. The lactate levels during this fairly steady, but low
level is known as the baseline. Many researchers and coaches will evaluate an athlete when they
reach a fixed amount above the baseline.
Buffering
Buffering is the ability of the body to neutralize part of the acid that is built up in the body when
lactate starts to accumula te rapidly. This can improve by training, but how much is still not well
understood.
Central Nervous System
Central Nervous System: The central nervous system (CNS) is the part of the nervous system that
integrates the information that it receives from, and coordinates the activity of, all parts of the bodies
of bilaterian animals. This includes the brain and spinal cord.
Clearance
The term Clearance is used to describe the net effect of two separate but related processes.
First, Clearance is used to refer to the process by which lactate moves from the muscles to the
bloodstream. The rising levels of lactate in the blood see evidence of this, as lactate leaves the
muscles. This is what you would expect as lactate moves from an area of higher concentration to an
area of lower concentration. This is sometimes referred to as the appearance of lactate.
Second, Clearance is used to refer to the process of removing lactate from the blood stream (see
elimination and Lactate Shuttle). This is sometimes referred to as the elimination of lactate. When
lactate is measured in the blood of an athlete the reading is the net effect of both the appearance
and elimination processes. During a steady state workout, these processes offset each other.
Concentric Contraction
A type of muscle contraction in which the muscles shorten while generating force greater than an
external load.
Conconi Point
See Heart Rate Deflection Point.
Control Test
A control test is a test that is used to assess some current aspect of the fitness of an athlete. It is
frequently used to confirm a Standard Lactate Test Procedure or to see if some adaptation has taken
place. It is also used to see if the athlete is exercising at the proper intensity. Sometimes called a Spot
Test.
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Program Design Level 1: Exercise Physiology
Eccentric Contraction
A contraction where the muscle elongates while under tension due to an opposing force being
greater than the force generated by the muscle. Ex. the lowering portion of a squat.
Elimination
Elimination is the process of removing lactate from the muscle and the blood stream. Lactate is a
very dynamic substance. When lactate is produced, it will probably leave the muscle and enter the
space between muscle cells where there is a lower concentration of lactate. From there it either
enters neighboring muscles or the blood stream. It could end up in another muscle nearby or
someplace else in the body.
If lactate is taken up by another muscle it will probably be turned back into pyruvate and be used for
aerobic energy. Endurance training increases 1) the enzymes that readily convert lactate to pyruvate
and 2) transporters that facilitate the movement of lactate back and forth across the cell membrane.
Lactate can also be used by the heart as a fuel or go to the liver and be turned back into glucose
and glycogen. It can move from one part of the body to another quickly. There is even evidence that
some lactate turns back into glycogen in the muscles.
This process is also called clearance. The Elimination of all lactate above resting levels is often called
recovery, though this term has many other meanings.
Enzymes
Enzymes are organic compounds that have a multitude of purposes. One of the outcomes of training
is the addition or reduction of various enzymes that facilitate or block energy production.
Fiber Types
There are several different Fiber Types but most use the term to refer to three types of muscle fibers
which make up nearly all the muscle fibers in the body. These are Slow Twitch Fibers and two types
of Fast Twitch Fibers. Slow Twitch Fibers contract at a slower speed than Fast Twitch Fibers. Slow
Twitch Fibers (ST) are also called Type I or Red fibers (since they are red colored). They produce large
amounts of aerobic energy. There are several Fast Twitch Fibers but the two most important ones
are Fast Twitch Oxidative (FOG), or Type IIA (red), and Fast Twitch Glycolytic (FG), or Type IIB (white).
The Fast Twitch Fibers can produce more anaerobic energy than Slow Twitch Fibers. Type IIA can also
produce high levels of aerobic energy while Type IIB produces little aerobic energy.
During everyday activity our muscles mainly use the Slow Twitch Fibers. As exercise intensity
increases additional muscle fibers are recruited which aren’t used often in everyday activity. Many
of these are Fast Twitch Fibers. Fast twitch fibers are not very good at turning pyruvate into aerobic
energy. Hence a lot of this pyruvate turns into lactate. The proportion of muscle fiber types varies
between people. Thus, some people produce lots of lactate and others produce very little.
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Program Design Level 1: Exercise Physiology
Glycogen
Glycogen, the storage form of carbohydrate, is a chain of glucose molecules. Glucose is the
carbohydrate used by the body for energy production. Many of the words used here have a Greek
origin. Aerobic comes from the Greek “aero” meaning air. “An” in anaerobic is from the Greek meaning
not so anaerobic means not air or not using air. Glycolysis come from the Greek word “glyko” which
means sugar and “lysis” meaning to break down so glycolysis is the breaking down of glycogen or
sugar. Glycogen breaks down into a substance called pyruvate and in the process produces energy.
We often refer to this process as anaerobic energy because it does not use any oxygen.
Glycolysis
This is an anaerobic energy system that produces energy quickly but not as fast as the Creatine
Phosphate system. Energy results from the breakdown of glycogen and is called the glycolytic
process. This process produces lactate.
Graded Exercise Test
See Progressive Exercise Test.
Heart Rate Deflection Point
Heart Rate Deflection Point is the point where increases in heart rate slow down compared to
increases in effort level. Up to a certain point heart rates rise linearly with effort or speed increase.
Some coaches and researchers have correlated the Heart Rate Deflection Point with the Lactate
threshold. Its main proponent is an Italian running and cycling coach, named Conconi. It is
sometimes called the Conconi point.
Hydrogen Ions
Most athletes associate lactate with the pain or burn from highly intense exercise. But this is mostly
a wrong impression. When lactate is produced in the muscles, excess hydrogen ions are produced
with the lactate. If there is substantial accumulation, the muscles become very acidic from the
hydrogen ions. These hydrogen ions cause problems with the contraction of muscles for exercise and
interfere with the anaerobic process. Athletes describe a “burning” or a “tightening” of the muscles as
performance disintegrates. Most of these hydrogen ions originate with the lactate. Thus, lactate itself
isn’t the cause of muscle fatigue. But it is directly related to the acidity, which is thought to be a major
cause of muscle fatigue.
When lactate leaves the muscle cell, hydrogen ions leave the cell with the lactate. So one of the keys
to success in athletic events is to accelerate the movement of lactate out of the muscles where it was
produced and shuttle it to another location which can use it for energy, convert it back to glycogen,
or just temporarily store it. When this is done the hydrogen ions are shuttled too and the problems
they cause are reduced. While athletes hate this burning sensation, it is really a defense mechanism
against muscle damage. Too much acidity can break down muscle fiber. There is speculation that one
of the causes of over-training is too much training at paces (intensity) that produce high acid levels.
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Program Design Level 1: Exercise Physiology
Isokinetic Contraction
An isokinetic muscle contraction is one in which the muscle contracts and shortens at constant rate
of speed. This type of muscle contraction usually requires special, expensive training equipment that
increases the load as it senses that the muscle contraction is speeding up.
Isometric Contraction
An application of force to a muscle in which the joint angle and muscle length do not change during
contraction.
Isotonic Contraction
A contraction of the muscle in which tension remains unchanged and the muscle’s length changes.
Ex. Lifting an object at a constant rate of speed
Lactate Shuttle
Lactate Shuttle is the process that moves or shuttles lactate around the body. Ordinarily, a muscle
which can use pyruvate for energy will get it from glycogen stored in the muscle. However, if excess
lactate is available in the blood stream or adjoining muscles, much of this lactate will be transported
to the muscle and will be converted to pyruvate for use as aerobic energy. The muscle fiber that can
use the pyruvate may be right next to the muscle fiber that cannot use it or some place else in the
body. Some of the muscles that eventually use the lactate may be relatively inactive, such as the arms
of a runner.
A common misconception is that lactate is a waste product. Lactate is an important source of fuel for
aerobic energy and much of it gets converted back to glucose and glycogen for future energy use. So
it is definitely not a waste product.
This shuttling of the lactate to other areas of the body lowers the blood lactate levels in the
producing muscles and reduces the troublesome hydrogen ions there that inhibit performance. The
better the body can be trained to clear lactate from the producing muscles the longer the athlete will
be able to sustain a high effort at the end of a race or during training. Also the faster a cyclist or cross
country skier can clear the lactate generated when climbing a hill, the less likely it will interfere with
the next climb.
The German researcher, W. Hollmann, first noticed this process in the 1950’s. George Brooks, along
with several of his colleagues whom have researched this process thoroughly, coined the term
Lactate Shuttle.
Lactate Threshold
Lactate Threshold is the maximum effort that can be sustained for an extended period without
lactate steadily accumulating. It is also called the Maximum Lactate Steady State. Many will use the
term Anaerobic Threshold to mean this, though anaerobic threshold has several different meanings.
Other terms that are sometimes used for this concept are OBLA (onset of blood lactate) and Lactate
Turnpoint.
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Program Design Level 1: Exercise Physiology
Limit Strength
The amount of force that one can generate in a single involuntary all-out muscle contraction.
Mitochondria
These are protein structures in the muscle cell that produce aerobic energy. Endurance training
increases the density of Mitochondria in certain cells. Mitochondria are the part of cells that convert
pyruvate into energy via the Krebs cycle. The denser they are, the higher the capacity of the cell to
use pyruvate as fuel and produce more energy aerobically. Many exercise physiologists have used the
metaphor of a factory to describe Mitochondria. When the Mitochondria finish processing pyruvate
there is a lot of energy available as well as common waste products such as water, carbon dioxide,
and heat.
Mitochondria are very dense in Slow Twitch Muscle Fibers (Type I) and in some Fast Twitch Fibers
(Type IIA). There are far fewer Mitochondria in Type IIB Fast Twitch Fibers. Type IIA Fast Twitch
Fibers have the ability to produce aerobic energy while Type IIB Fast Twitch Fibers, with very few
Mitochondria, produce hardly any aerobic energy. Over time, with sustained endurance training,
many of the Type IIB fibers will convert to Type IIA fibers. Since Type IIB Fast Twitch Fibers are usually
the main source of lactate during exercise, this conversion will cause less lactate to be produced.
mmol/l
This is the basic measure of lactate. Most measures of lactate use a blood sample, though many
researchers have taken muscle samples and measured the lactate in the actual muscle. There is a
high correlation between blood lactate and muscle lactate. It is relatively easy to measure the lactate
in blood with a portable lactate analyzer.
When a blood sample is taken, the amount of lactate is expressed as a concentration of mmol
(millimoles) per liter. For example, resting blood lactate levels in humans are usually between 1.0
mmol/l and 2.0 mmol/l. Lactate levels in some athletes after major competitions have been as high as
25-30 mmol/l though levels this high are rare.
Organic Compound
An organic compound is one that is composed of carbon, hydrogen, and oxygen.
Peripheral Nervous System
Peripheral Nervous System: The peripheral nervous system (PNS) consists of the nerves and ganglia
outside of the brain and spinal cord. The main function of the PNS is to connect the central nervous
system (CNS) to the limbs and organs.
Progressive Exercise Test
The most common way to measure lactate is to conduct a Progressive Exercise Test. This is also
called a Graded Exercise Test or Step Test. For example, the athlete will run, swim, cycle or row at
progressively faster speeds, while a coach, exercise physiologist, technician, or trainer measures the
lactate level at each speed. The athlete could also be on a stationary cycle ergometer and use power
ratings instead of velocity. A rower could be rowing at a certain stroke rate or at a power rating on a
rowing ergometer.
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Program Design Level 1: Exercise Physiology
Progressive Exercise Test (cont’d)
During the Progressive Exercise Test a coach gathers a variety of data. They then plot the data on a
graph and produce a lactate performance curve (LPC). This curve is also called a lactate velocity curve
(LVC). These curves are a plot of the lactate in the blood versus speed or effort. Progressive Exercise
Test can proceed until the athlete is completely exhausted or stop at some point when the necessary
information is obtained. For example, it is common to stop a Progressive Exercise Test after the
athlete has reached the lactate threshold or some pre-determined point such as 4.0 mmol/l.
Pyruvate
Pyruvate is an organic compound. It is the end product of glycolysis (see glycogen). When Pyruvate
breaks down further, it produces much more energy. This energy is called aerobic because this
process uses oxygen. If Pyruvate doesn’t break down most of it turns into lactate, though small
amounts may change into other substances. The chemical formula of pyruvate is C3H3O3. It is very
similar to lactate.
Relative Strength
The maximum force exerted in relation to body weight or muscle size.
Skill Work
Refers to the effort/time/session spent on improving the movement/speed/execution of a certain
skill or trait in physical preparation; this also allows the blood to flow and person to move WITHOUT
too much demand on the CNS. It can be used as a recovery workout as well as used to balance out
training sessions.
Slope
Refers to the mathematical slope of the lactate curve. Some researchers believe that the slope of
the curve reflects the capacity of the athlete to sustain power longer during an event. Little research
exists on this subject, and what there is, is controversial.
Spot Test
See Control Test.
Starting Strength
Characterizes the ability of athlete to produce rapid increase in external force at the beginning of the
muscle tension produced by muscles.
Standard Lactate Test Procedure
A Standard Lactate Test Procedure (SLTP) is a fixed protocol that is carried out periodically and is
intended to provide an overall assessment of an athlete’s conditioning. It is usually some form of
Progressive Exercise Test but can include other elements such as an All-out Test or a Clearance Test.
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Program Design Level 1: Exercise Physiology
Steady State
If an athlete swims, runs, bikes, rows, etc. at a constant speed or effort for a long period (greater than
20 minutes), he or she is performing a Steady State workout. Lactate levels during such a workout
will fluctuate at first but eventually the lactate level will settle in at a constant level. Some coaches
have defined Steady State workouts as those where the heart rate is constant during the workout.
However, this can be very misleading, as the two types of workouts don’t produce the same training
effect. A workout which keeps lactate levels steady will not maintain a constant heart rate (see
Clearance).
Steering
Steering refers to the training process where a coach evaluates an athlete based on performance
in competition, testing, and response to training. Based on this evaluation the coach may decide to
adjust training or continue with the original training program. This re-evaluation takes place every
4-6 weeks and the process is known as Steering.
Step Test
See Progressive Exercise Test.
Strength Deficit
The difference between a maximal eccentric strength and a maximal concentric strength in a specific
muscle fiber contraction.
Strength Endurance
The ability to resist a force over time or to make repeated muscle contractions against a force.
Strength endurance is a measure of the ability of a muscle or muscle group to work continuously. It
has a meaning similar to muscle endurance, but with strength endurance there is a greater emphasis
on the amount of the force which can be resisted.
Transporters
Transporters are proteins that facilitate the movement of other compounds from one part of the
body to another. Lactate Transporters help carry lactate through the cell walls and other membranes
in the cell. They have become a hot topic of research recently since some think that these
transporters may affect athletic performance.
Ventilatory Threshold
The term Ventilatory Threshold (VT) has been given to the place where oxygen and carbon dioxide
patterns change suddenly. It happens very close to the Lactate Threshold (LT) and many people
assumed the same conditions were causing both. However, it has been shown that the two are
unrelated. For healthy athletes, VT and LT are close enough together to use the VT as an estimate of
the LT. While oxygen consumption and carbon dioxide release data is very valuable, finding the VT
has been a problem for exercise scientists as the data is often unclear.
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Program Design Level 1: Exercise Physiology
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Program Design Level 1: Exercise Physiology
NOTE:
The handouts provided are for reference only. We invite you to use them AS A REFERENCE, however
strongly encourage you to take your own notes. The notes were developed by James as a tool - some
content may not be covered in the Theory component.
TEMPO
Tempo in weight training protocols;
• Brain’s intent determines the training effect, not the velocity of the bar
• Tension is critical for max strength development
• Max strength, highest speed possible on concentric
• Low speed = more metabolic adaptations
• The nature of the exercise determines the tempo (example – PC vs. BS vs. KBS vs. DL)
• For relative strength, time under tention (TUT) should not exceed 20 sec
• TUT should not exceed 40 sec with absolute strength sports with a high speed component
• Variation in tempo is critical for long term strength development. For example:
-
Wods 1,5,9,13 – DL @ 5020; 6-8 x 5
Wods 2,6,10,14 – Clean Pulls @ 32X0; 4-6 x 5
Wods 3,7,11,15 – HPC @ 10X0; 2-4 x 6
Wods 4,8,12,16 – HPS @ X0X0; 1-3 x 9
- Side note: speed increases as time goes on in program (easy way to remember it). We choose
slower speeds at 1st for – control of movement, increase work capacity, core control, retraining
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Program Design Level 1: Exercise Physiology
REPETITIONS
REPS - in weight training protocols (“the king”)
Reps determine:
• Sets
• Speed of contraction
• Rest interval
• Choice of exercise
- Most important – dictates training effect, then rest, sets, intervals, tempo
- MVC are essential – all who are strong do one per CP/ATP workout
- Rep range decrease with age (i.e. 2 yrs trained DL x 7 more appropriate than 15 yrs trained and
how DL x 2-3 more appropriate)
- Specific ranges to muscle groups – up to 12 reps makes gains, lower body 50-65 rep ranges can
still makes gains (had to do this frequently due to other injury impeding higher weight used and
strength still upped!)
- Maximal aerobic work modifies the 1RM continuum
- For athletes specificity of contraction VERY important
- Folks adapt to reps the quickest.
- Fiber composition can dictate the reps – remember TUT/tempo:
• IIB – 1-5 reps
• IIA – 6-12 reps
• I – 12+
- Co-ordination Dictates # of reps (ex. PC vs. DL vs. wrist curl)
- UB needs more variety than lower body
- Lower the reps the higher neural and testosterone response
- Higher the reps the higher cellular response (lactate, GH – Kraemer’s work)
- Drop set rep scheme creates more neuromuscular tension
- No more than 5 reps to develop relative strength
Examples/Methods of this:
• Back Squat – 3,2,1,3,2,1 OR
• Bulgarian example:
• Front Squat – 27 sets in 15 min – go higher and lower b/t 85-100% up and down for 9 waves
(i.e. 9 x 5,3,1 or 9 x 3,2,1)
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Program Design Level 1: Exercise Physiology
Reps (cont’d)
Rep Reminders:
• Time Under Tension
• 70-100% → strength
• Rep range → decreases with training age
• Elite athletes → specificity of contraction force
• Low Reps often/too often?
• Muscles/Lifts → Reps
• Beginners → Higher Repetitions
• Complexity → fewer reps
• Eccentric → Lower reps
• 10% change b/t sets
• Upper vs. Lower Adaptation
• Drop Sets → maximal tension on NMS
• 1-5 reps – max strength
Reps and Outcomes in weight training protocols: (assuming a TUT is considered throughout)
• 1-5 reps → max. strength, min. size bodyweight limiting factor (wt. classes, buoyancy,
aerodynamics)
• 6-8 reps → relative (low) or absolute strength (1-12 reps)
• 8-12 reps → increase strength through muscle cross section
• 12+ → strength endurance (synchro, fitness, combat, etc..)
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Program Design Level 1: Exercise Physiology
SETS
Sets in weight training protocols:
• Multiple sets lead to higher and faster rates of gains (multiple exposures)
• Metabolic cost determines the sets per exercise (squats vs sit ups)
• # of sets inversely proportional to TUT per set (high TUT – low sets; low TUT – high sets)
• Large # of sets gets a more favorable anabolic response
• # of sets inversely proportionate to # of exercises performed
• Multiple sets increase with training age
• Inverse relationship b/t reps and sets
• Individualize # of sets per day
Set Reminders:
• Multiple Sets → increase rate and magnitude of strength/power gains
• More reps – less sets
• Overtraining/Overreaching? → decrease sets 1st, not intensity
• Sets & TUT – inverse (chains, bands, hooks?)
• Sets & # of Exercises work together
• More Sets → More anabolic – (remember recovery, SSS, etc........here..(rest interval as well!)
# of Exercises:
• Regulated by length of workout
• Training goal dictates # of ex’s
• Agonist/antagonist permits greater # of exercises while decreasing fatigue
• Greater the need to protect from injury, the greater # of ex’s used (i.e. post bike season or
alpine skiing quads are too strong for hams so more PC development needed)
• # of exercises inversely proportionate to the training intensity
• Specialization warrants the use of an increase # of exercises
• Yearly planning determines # of exercises
• Maintenance is characterized by a greater # of exercises – i.e. large # of ex’s → low sets
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Program Design Level 1: Exercise Physiology
Summation Scoring System (SSS)
Higher subscap/ilicac crest scores:
• Check umbilical first – for if this is high as well, then ensure no cortisol release in workouts or
b/t workouts; if high carb sites alone then insulin management and [75% CP/ATP stuff, 25%
Z1/2 intensity skill/sweat stuff ] will do best and create a more insulin sensitive state
Higher Umbilical scores:
• If only belly score is high – review lifestyle things first and then see triceps and pec scores as
we might kill 2 birds with one stone with 100% CP/ATP stuff with high rests and moderate
efforts – high intensity, high breathing workouts will not help this person in the long run
Higher Pec/Tricep Scores:
• If only this one is high, increase T through high intensity short duration activities – can get
into MAP, AnAl and AnL training but mix all EXCEPT anything that will decrease chances of
increasing T levels
Higher Estrogen Sites:
• Anything is fine, all stuff works well here as long as other things are balanced – lifestyle and
nutrition are big roles here (fiber supplement, lose the pill (or lower estrogen based one),
remove all toxins)
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Program Design Level 1: Exercise Physiology
Physical Assessment
Double Leg:
Accordion:
- High frequency skill based homework on the movement and the “knowledge” around what we
want them to do – train the brain (prescribe more hip dominant actions of skill if they have a hard
time bending at hips more so than at knees; and prescribe more knee dominant drills if they bend
at hips and not so much at knee within the skill training)
Air Squat:
- Ensure balance b/t skill and frequency and recovery in this little number; if folks at this level are
coming in and having to spend 20 min on the foam roller before the session, you’re doing it too
often – remember it is a skill; then make it into a movement and furthermore a modality for energy
system training balanced with other movements; ensure balance with single leg work is balanced
here as well as to not overload; choose single leg work in design for intensity over squatting; and
use squatting as skill based work if the single leg is not up to par yet on this
Relative Squat and Squat %’s:
At this point the optimal rest times b/t the sessions to improve this skill are impt: use progression
of client progress as measure (i.e. 72+ hours rest has worked for most at this level for intense based
progressions) ENSURE single leg and core measures are matched to this level before trying to
progress (i.e. trying to improve back squat without the client having the split squat or Sorensen
passed yet might be a problem over time)
Jump:
Depth jumping/bounding drills/sessions can be used in concert with the %’s of the PC to PS to squat
ratios as a balanced approach for the improvement of hip speed; if you have placed an emphasis in
the lower body pulling ex’s, use the jumps/bounds on this day post what is most impt in the training
Example:
A. Power Snatch – 12X0; 3,2,1,3,2,1; rest 3 min
B. Snatch Pulls to sternum @ 12X0; 3,3,3,3,3 @ 125%; rest 3 min
C. Max VJ and reach; 5 attempts/set; rest 5 sec b/t attempts; rest 2 min b/t sets
© 2015 Optimum Performance Training Inc. (dba OPEX®)
6
Program Design Level 1: Exercise Physiology
Physical Assessment (cont’d)
Single Leg:
Trendelenburg:
- Enhance the stance phase by isolating and improving the glute med/min – side lying ex’s are the
best for this (explain and show); these repeated every 2nd day can improve the endurance of these
little guys as well as abdominal cueing along side focus on glute work in single leg standing (as
well as ensuring no slouching on single leg in day to day activities) – train the brain
- This takes priority over all lower body activities – use low intense lower body activities that will not
exacerbate the problem but can take care of the other issues (ex. positive R side Trendelenburg,
- Negative L side Trendelenburg – prescribe aforementioned lying act’s as homework and pre
exercise in warm up; then use rowing, cycling, walking BEFORE squatting and lunging activities)
- Forward Lunges:
- If they are quad dominant, use step ups and split squats with focus on “heel” doing the work in
those movements
- If they are glute dominant, you can move forward as locomotion and many activities here forward
will involve quad use in balance with glute use
- If they have one leg more quad dominant; train that leg 1st in single leg activities and ensure
no more is done on the balanced leg going forward; focus on getting that leg/glute complex
working (side note: most single leg issues in training the lunge usually come from the pelvis and its
imbalances – fix this first (therapy, rolling, massage) and go from here
- Ensure balance b/t training/recovery and the muscles used; i.e. 72+ hours b/t muscle training
- Sessions is a good rule of thumb
Split Squat A and B:
- Prioritize in leg training program (TUT of 30-70 sec works appropriately for training this to get
better)
- Ensure you use only skill based lower body training in the same program with this movement as it
requires a huge amount of work through the pelvis and recovery takes 96 hours for CNS and cells
to replenish; i.e. don’t train it, then do heavy squat snatch and Cindy the next day......usually takes 3
weeks to get to point of balance
Single Leg Jumps:
- Do not use at end of single leg training sessions like lunges/split squats, etc.....or at end of high
volume BS or FS sessions like BS @ 4010; 8-10 x 3 or FS @ 3010; 10,10,10,10,10
- Use at end of explosive lower body sessions – PC, PS, even back squat and front squat days are
where hips are fine tuned and legs are warmed up but not taxed at the knee joint (use examples)
© 2015 Optimum Performance Training Inc. (dba OPEX®)
7
Program Design Level 1: Exercise Physiology
Physical Assessment (cont’d)
Upper Body Push:
Push Up:
- Treat it like the squat in terms of efficiency of movement and training it; remember that making it
from toes for some folks requires the same recovery as a 3RM bench press for us; therefore use the
correct rest/work times to perform this movement perfectly from the start; also look on the side as
to how the shoulder balance (ext rot, trap 3, rhomboid) is coming alongside it; train the brain
Dip:
- Ensure difference b/t kipping dips and dips are noted and used in the training process
appropriately; loading parameters best done through slow eccentric stuff first, then speed, THEN
reps (i.e. 2-3 reps @ 5111 first, 5 sets of AMRAP @ 2020 speed, then 10 rounds of 12 strict dips and
12 L Pull Ups last – explain why the design of this)
Loaded Pushing:
- Ensure the scapular pulling %’s are in line as this moves ahead
- Upper body can recover quicker and requires more variation than lower body; which is why a UB/
LB/UB/off split works for people to get it in appropriately if they need to enhance the UB scores
(ex. M/W/F upper pushing sessions are fine as long as the volume is appropriate and varied, i.e.
pressing overhead on Mon, bench on wed, dipping on Friday, etc.....)
- Prioritize the pushing movement that is 1st needed as the 1st exercise in the training session and
then supplementary ex’s to balance out the other scapular movements; remember that if focus
is on scapular work, how high load lower body pulling movements are hard to mix it with this –
example – Dead Lifts for 1’s supersetted with seated DB OH Press for 8 reps (too much stabilization
needed in scapulae for this person if the scapula work is the priority)
Upper Pushing Power/Speed:
- DISCUSSION on “intent” vs. %’s of loads and speed development
- Use in concert with slower speed movements as needed based on development and maturity of
athlete
- Take into consideration scapular health and BWT in terms of design
© 2015 Optimum Performance Training Inc. (dba OPEX®)
8
Program Design Level 1: Exercise Physiology
Physical Assessment (cont’d)
Upper Body Pulling:
Scapular strength:
- Include 5% solution into PD 2-3 x/week on each of the weakness areas...think of these in terms of
muscle and not just specific movements that we have tested...i.e. use multiple different options to
achieve same result (pulleys, bands..etc...)
- Use specific PD examples as how this can be done
Chin up/Loaded/Kipping progression:
- Assisted strict chin up using scapular depression and rotation down to minimal assistance
- Negatives unloaded improving to 60 sec total work time in one set
- Weighted negatives
- Strict chin ups...high volume per week...long rest times
- No singles on weighted strict chin up till 3-5 reps achieved at 3211 tempo
- Weighted singles
- Kipping progression
- Weighted kipping
- CTB....etc...
© 2015 Optimum Performance Training Inc. (dba OPEX®)
9
Program Design Level 1: Exercise Physiology
Physical Assessment (cont’d)
Bending:
Waiter’s Bow:
- This is a movement that folks can practice functionally day to day in various bending/stooping
situations – at the sink brushing teeth, picking up kids, practicing the movements with pictures
and cues attached,etc...
- Load this movement for endurance 1st, then loaded progressions
- As it is a skill, this will be advanced with high speed and success very quickly...be prepared to
move clients on to loaded activities of movement
Sorensen:
- This one progresses well with more exposure to the actual movement than “land based”
movements with same muscles used – i.e. stiff legged DL or DL or swings...
- Using the pause at top of back extension – i.e. a 4022 tempo is potent in making folks advance...
retest continuously!
Relative DL and Loaded Bending %’s:
- Ensure that there is correct balance b/t loaded bending movements and volume/intensity of these
movements and recovery b/t these and squatting movements
- For fitness enthusiasts and not specialists in squat/DL/press (bench), proper care has to be taken
b/t days that are squat and DL based....i.e. for beginner keep volume low and exposure high in
week in terms of frequency
• Ex. day 1 – superset upper body push and lower body push and squat and upper body pull,
day 2 rest, day 3 repeat...
- For intermediate keep volume increasing and planned and take 24-48 hrs b/t each of the
movements and prioritize weaker movement in design if they have to be on same day with
intensity for the prioritized movement and skill for the movement that is performed better usually
• Ex. presents with 250 # DL and 250# squat....MON/FRI – higher intensity heavier deads
followed by speed squat and lunge movements, WED – higher intensity supportive dead lift
movement to start at lunge/squat based volume with low intensity movement to finish
- For elite – its based on the athlete and sport chosen; best case scenario is to space them on
various workouts:
• Ex. day 1 – lower body pull/upper body push day, day 2 – anaerobic lactic gymnastic sessions,
day 3 – squat/upper body pull day, day 4 – anaerobic lactic cardio session...repeat...
OR
• Ex. (presents with DL work needed) day 1 – DL intensive, day 2 – upper body and metabolic
day, day 3 – squat based skill day...day 4 off...day 5 repeat...
© 2015 Optimum Performance Training Inc. (dba OPEX®)
10
Program Design Level 1: Exercise Physiology
Physical Assessment (cont’d)
Core:
Side bridge:
- B/c this is a stabilizing movement that requires no movement, this can be done daily and bi-daily
at end of workouts along with other gymnastic based stabilizing skills (i.e. amsap/side x 3-6 reps/
side; short rests b/t sides)
- ALWAYS cue perfect movement
- Go from knees for higher times if score was under 20 sec...then move onto from toes as they get to
90 sec/side from knees
Leg Lowering Abs:
- Use with recovery b/t sessions in mind as this may cause muscle soreness (DOMS)..hence use a
design such that the client can control the frequency...i.e. perform 10 second negatives to just
before point at which low back moves 2-3 x/week for 5-10 reps per session...ensure proper form
and increase set per week along side a progression in terms of how far the legs are lowering over
time
Tabata Sit up A/B:
- For beginner, use this every 2 weeks as a measure for advancement
- For intermediate, use this once per month as measure of advancement
- For elite, use this with various strategies, loading parameters, goals (i.e. low score vs. total score
vs...etc..) at end of hip training days for core work
Knees to Elbows:
- Ensure proper progression of scapular movement and chin up work as this one progresses so as to
not overload elbow and lats
- Best used with upper body vertical pushing movements in combination at moderate loads – i.e.
not the best with Push Jerk for 1RM supersetted with 20 knees to elbows....but good with 7 sets of
10 push jerk @ 135# unbroken, 10 sec rest, 10 unbroken K2E’s, rest 2 min as an example
- Be cautious of high volume of these for big guys and elbows and grip work involved and
subsequent workouts involving these...as well as subsequent workouts involving a higher intensity
deep valsalva after higher volume GHD sit ups and/or knees to elbows
© 2015 Optimum Performance Training Inc. (dba OPEX®)
11
Program Design Level 1: Exercise Physiology
Physical Assessment (cont’d)
Work Capacity Scores and program design;
85% 1RM x ? reps:
- Site specific training is paramount based on the scoring – i.e. if it is back squat vs. DL vs. preacher
curl vs. bench it is site specific; remember this
• If the reps are noticeably low for all sites – i.e. less than or equal to 2-3 then a large portion of
their training program MIGHT focus on the CP/ATP and AnAl power training for intensity and
the other zones approximately 25% of skill and intense training in this zone
• If the reps are 5 along the board – you have yourself and pretty good candidate for fitness as
well as a full balanced approach for the time spent in the training zones for overall exposure
• If the reps are noticeably higher for all sites – i.e. 6-8+ then a large portion of their training
program MIGHT focus on the AnL power and Max Aerobic Power for intensity and the other
zones approximately 25% based on skill and some intense work in this zone
Level 1-4 Work Capacity Testing – In Class Discussion
© 2015 Optimum Performance Training Inc. (dba OPEX®)
12
Program Design Level 1: Exercise Physiology
Planning
What are the 1st things you think about when you design this:
• End goal
• Clients assessment
• Schedule
• Priority based
• Based on what you are capable of as a coach in prescribing
Exercise Selection for training ideas
Communication with CP circa 2004:
• The height of the competitive result is a function of the width of the general base
• End goal qualifies the process of exercise selection
• Be prepared for all opportunities
• When pressed for time, choose exercises with the highest training potential
• Time allowed for strength preparation determines the magnitude of content of the exercise
treasure
• Training the agonist/antagonist is important (greater force of agonists, maintenance of joint
exposure/stability, reduction of injury potential)
• Slower movements done in GPP (i.e. squats over jumps)
• Higher speed done in specific phase
• Site injuries influence exercise selection (neck – rugby, hamstrings – sprinting/bobsled,
adductors – hockey, etc..)
• Be wary of compound exercises overlapping
Plan each period into;
• Conditioning
• Base
• Specific
• Preparatory
• Pre competition
• Competition
• Transition
Notes:
© 2015 Optimum Performance Training Inc. (dba OPEX®)
13
Program Design Level 1: Exercise Physiology
Program Design Layout
Assess, Don’t Guess!
• Force Requirements (relative vs. absolute strength)
• Training Age (younger, more reps per set, 70% at 18 different than 70% at 28)
• Time Availability to Train (baseball vs. bobsled)
• Genetic Make-Up [type IIA (high volume) vs. type IIB (lobster)]
• Rate of Adaptation (adaptation to workouts, recovery, 1-2% progress per workout)
Specificity:
• Movement patterns (joint angle velocity)
• Static/dynamic postural demands (carpenter vs. Mom)
• Repetitive loading (pattern overload)
• Accumulative stress (recovery choices)
• Volume and intensity (periodize as per demands of activity)
• Energy systems (watch work : rest ratio)
Planning:
Volume/Frequency is;
• Recovery dependant – training time of day (hormonal response – male or female specific,
facility, personality)
• Muscle group dependant - eccentric work (spotters all the time?)
• Exercise dependant – wrist curls vs. cleans
• Individualized - do not generalize, assess/analyze previous training
How to progress:
• Decrease set rest b/t workouts
• Increase load per workout (Kaizen Principle)
• Manipulate time under tension per workout
• Manipulate workout duration
Rate of Adaptation:
• Every 2 workouts or every 16 workouts?
• 1-2% progress per workout! – use CDO Index as target WITHIN workouts – i.e. expect +/- 1-2%
per set in rep schemes, done when 7% or more decrease – up to 30% for strength endurance
• Beginner vs. intermediate vs. elite OR CF newbie vs. Trained CF athlete (in terms of adaptation
speed?)
© 2015 Optimum Performance Training Inc. (dba OPEX®)
14
Program Design Level 1: Exercise Physiology
Program Design Layout (cont’d)
Skill Based vs. Intensity Based Training Sessions and Design Examples:
Beginner
Skill based:
- 5 rounds not for time:
5 perfect push ups (knowing they can only max rep 6)
10 Dead Lift @ 4242 tempo
Intensity Based:
- 5 rounds for time:
250 m row
21 push press – 20#
Intermediate
Skill Based:..
- A1. Hang Power Snatch – 3,3,3,3,3; rest 2 min
A2. Ring Dips @ 5010; amrap negatives x 5 sets; rest 2 min
Intensity Based:
- As many set in 10 minutes:
12 unbroken KBS – 1.5 pd
12 unbroken push ups
Advanced
Skill Based:
- A1. 5 perfect muscle ups; rest 20 sec
A2. 5 perfect HSPU on parallettes – fraction as needed; rest 20 sec
A3. 15 touch and go Dead Lift – 225# unbroken; rest 5 min
x 7sets
Intensity Based:
- Row 2k time trial
© 2015 Optimum Performance Training Inc. (dba OPEX®)
15
Program Design Level 1: Exercise Physiology
Program Design Layout (cont’d)
Prioritization:
• What is needed – is it stress management? (and if it is, does the training program look like
75% maximum aerobic power or aerobic based training for 100% - or is it more anabolic and
strength based?); is it technique 1st before intensity (and if it is, how are you ensuring the
technique is taken care of for that client?)
• What is poorly developed – is it a structural balance issue (and if it is, how do you ensure it is
taken care of 1st and foremost); is it lower body power?...etc....
• What is highly trainable? – what CAN we do that ensures progression – are we spending all
our time on what is challenging and NOT do able for this person – we have to ensure there are
correct balance of “aha” moments with “dangling of the carrot”
• What is needed to transcend and include all – what are the basics the client needs to do to
ensure proper balance – what is the big picture of goals and ways to achieve this?
Question to ask yourself?
WHAT am I presented with? Whatever it is, prioritize it in terms of focus – i.e. use it as main point in
1st training day – WHY do this as opposed to “training it when I’m tired”? (ex. poor DL – day 1 should
be DL, not squat, press, met con then do DL when tired, why?)
© 2015 Optimum Performance Training Inc. (dba OPEX®)
16
Program Design Level 1: Exercise Physiology
OPEX CCP Energy System Training ©
Name
Work
Rest
Pieces
Blocks
Rest b/t Blocks
% Work Effort
Anaerobic Alactic Power
0-10 sec
15 X work
4-8
3-4
5-7 min
100% - VVH
Anaerobic Alactic Endurance
10-20 sec
11 X work
3-6
2-3
5-7 min
95% - VH
Anaerobic Alactic Capacity
10-20 sec
N/A
1
1
N/A
100% - VVH
Anaerobic Lactic Power 1
20-40 sec
9 X work
3-6
2-3
7-10 min
90% - H
Anaerobic Lactic Power 2
40-60 sec
7 X work
3-6
2-3
10 min
90% - H
Anaerobic Lactic Endurance 1
60-120 sec
6 X work
4-5
2
15 min +
85% - SH
Anaerobic Lactic Endurance 2
120-180 sec
5 X work
3-4
2
20 min +
85% - SH
Anaerobic Lactic Endurance 3
180-240 sec
4 X work
2
2
30 min +
85% - SH
Anaerobic Lactic Capacity
60–720 sec
N/A
1
1
N/A
100% - VVH
Maximum Aerobic Power 1
30 sec
30 sec
8
2-3
2-5 min
80-90%
Maximum Aerobic Power 2
60 sec
60 sec
7
2-3
3-5 min
80-90%
Maximum Aerobic Power 3
90 sec
90 sec
6
2-3
5 min
80-90%
Maximum Aerobic Power 4
2 min
2 min
5
2-3
5-7 min
80-90%
Maximum Aerobic Power 5
3 min
2-3 min
3-4
2-3
5-10 min
80-90%
Maximum Aerobic Power 6
5 min
2-5 min
4-6
2
10-15 min
80-90%
Maximum Aerobic Power 7
Maximum Aerobic Power 8
Maximum Aerobic Power 9
Maximum Aerobic Power 10
Aerobic Capacity
10 min
15 min
30 min
60 min
20+ min
2-10 min
5-10 min
10 min - hours
10 min - hours
N/A
2-4
2-4
2-3
1-2
1
1
1
1
1
1
N/A
N/A
N/A
N/A
N/A
80-90%
80-90%
80% - moderate
70% - easy (Z1)
100% - VVH
© 2015 Optimum Performance Training Inc. (dba OPEX®)
17
Program Design Level 1: Exercise Physiology
Recovery from Energy System (assuming system has been maximally trained or tested) – everyone is different:
- AA – 20-30 sec 50% recovered, 4-5 min 100% recovered
- AL – 15-20 min 50% recovered, 1-2 hours 100% recovered
- Aer – 3-6 hours 50% recovered, 24-48 hours 100% recovered
Order and Frequency:
- Power before Endurance with the Anaerobic System (O2 independent)
- Endurance before Power with the Aerobic System (O2 dependant)
- Max 4x/week with the Alactic System
- Max 3x/week with the Lactic System
- Max 3x/week with the Aerobic System (O2 dependant)
- Warm Ups are specific based on ES used
© 2015 Optimum Performance Training Inc. (dba OPEX®)
18
Program Design Level 1: Exercise Physiology
OPEX CCP Mixed Modal Energy System Training ©
Name
Work
Rest
Pieces
Blocks
Rest b/t Blocks
% Work Effort
Anaerobic Alactic Power
0-10 sec
12-15 X work
4-8
3-4
5-7 min
100% - VVH
Anaerobic Alactic Endurance
10-20 sec
7-11 X work
3-6
2-3
5-7 min
95% - VH
Anaerobic Alactic Capacity
10-20 sec
N/A
1
1
N/A
100% - VVH
Anaerobic Lactic Power 1
20-40 sec
5-9 X work
3-6
2-3
7-10 min
90% - H
Anaerobic Lactic Power 2
40-60 sec
5-13 X work
3-6
2-3
10 min
90% - H
Anaerobic Lactic Endurance 1
60-120 sec
3-7 X work
4-5
2
15 min +
85% - SH
Anaerobic Lactic Endurance 2
120-180 sec
3-6 X work
3-4
2
20 min +
85% - SH
Anaerobic Lactic Endurance 3
180-240 sec
3-5 X work
2
2
30 min +
85% - SH
Anaerobic Lactic Capacity
60–720 sec
N/A
1
1
N/A
100% - VVH
Maximum Aerobic Power 1
30 sec
30 sec
8
2-3
2-5 min
80-90%
Maximum Aerobic Power 2
60 sec
60 sec
7
2-3
3-5 min
80-90%
Maximum Aerobic Power 3
90 sec
90 sec
6
2-3
5 min
80-90%
Maximum Aerobic Power 4
2 min
2 min
5
2-3
5-7 min
80-90%
Maximum Aerobic Power 5
3 min
2-3 min
3-4
2-3
5-10 min
80-90%
Maximum Aerobic Power 6
5 min
2-5 min
4-6
2
10-15 min
80-90%
Maximum Aerobic Power 7
Maximum Aerobic Power 8
10 min
2-10 min
2-4
1
N/A
80-90%
15 min
30 min
60 min
20+ min
5-10 min
10 min - hours
10 min - hours
N/A
2-4
2-3
1-2
1
1
1
1
1
N/A
N/A
N/A
N/A
80-90%
80% - moderate
70% - easy (Z1)
100% - VVH
Maximum Aerobic Power 9
Maximum Aerobic Power 10
Aerobic Capacity
© 2015 Optimum Performance Training Inc. (dba OPEX®)
19
Program Design Level 1: Exercise Physiology
Recovery from Energy System (assuming system has been maximally trained or tested) – everyone is different:
- AA – 20-30 sec 50% recovered, 4-5 min 100% recovered
- AL – 15-20 min 50% recovered, 1-2 hours 100% recovered
- Aer – 3-6 hours 50% recovered, 24-48 hours 100% recovered
Order and Frequency:
- Power before Endurance with the Anaerobic System (O2 independent)
- Endurance before Power with the Aerobic System (O2 dependant)
- Max 4x/week with the Alactic System
- Max 3x/week with the Lactic System
- Max 3x/week with the Aerobic System (O2 dependant)
- Warm Ups are specific based on ES used
© 2015 Optimum Performance Training Inc. (dba OPEX®)
20
Program Design Level 1: Exercise Physiology
Weekly Training Templates
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
© 2015 Optimum Performance Training Inc. (dba OPEX®)
A-1
Program Design Level 1: Exercise Physiology
Weekly Training Templates
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
© 2015 Optimum Performance Training Inc. (dba OPEX®)
A-2
Program Design Level 1: Exercise Physiology
Weekly Training Templates
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
© 2015 Optimum Performance Training Inc. (dba OPEX®)
A-3
Program Design Level 1: Exercise Physiology
Weekly Training Templates
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
© 2015 Optimum Performance Training Inc. (dba OPEX®)
A-4
Program Design Level 1: Exercise Physiology
Monthly Training Template
Monday
Tuesday
Wednesday
Thursday
Friday
© 2015 Optimum Performance Training Inc. (dba OPEX®)
Saturday
Sunday
A-5
Program Design Level 1: Exercise Physiology
Monthly Training Template
Monday
Tuesday
Wednesday
Thursday
Friday
© 2015 Optimum Performance Training Inc. (dba OPEX®)
Saturday
Sunday
A-6