Principles of Training

Principles of Training

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Workout Programs

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Program Design

•Reps = 12-20

•Sets = 1-3

•Intensity = 60-70%

• Tempo = Slow (4/2/1)

• Rest Interval = 0-90 sec.

• Duration = 4-6 weeks

• Frequency = 2-4x/week


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Program Design

•Reps = 12-20

•Sets = 2-4

•Intensity = 70-80%

• Tempo = Strength (2/0/2)/Stabilization (3/2/1)

• Rest Interval = 60 sec. between pairs

• Duration = 4-6 weeks

• Frequency = 2-4x/week


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Program Design

•Reps = 6-12

•Sets = 3-5

•Intensity = 75-85%

• Tempo = Moderate/Slow (2/0/2)

• Rest Interval = 0-60 sec.

• Duration = 4 weeks

• Frequency = 3-6x/week


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Program Design

•Reps = 1-5

•Sets = 4-6

•Intensity = 85-100%

• Tempo = Fast (x/x/x)

• Rest Interval = 0-90 sec.

• Duration = 4 weeks

• Frequency = 2-4x/week


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Program Design

•Reps = 1-5 (Strength)/8-10 (Power)

•Sets = 3-5

•Intensity = 85-100% (Strength)/up to 10% bodyweight (Power)

• Tempo = Strength (x/x/x)/Power (explosive)

• Rest Interval = 2 min. between pairs

• Duration = 4 weeks

• Frequency = 2-4x/week