chapter 5-kraemer. critical program variables are tools variation leads to infinite number of...
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![Page 1: Chapter 5-Kraemer. Critical program variables are tools Variation leads to infinite number of workouts Light, medium and heavy days Dramatic changes](https://reader030.vdocuments.mx/reader030/viewer/2022032521/56649d5f5503460f94a3f60c/html5/thumbnails/1.jpg)
Workout Design
Chapter 5-Kraemer
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Introduction
Critical program variables are tools Variation leads to infinite number of
workouts Light, medium and heavy days Dramatic changes lead to adaptations
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Base Program
Begin with low load, high volume Few exercises Volume increase first 3-6 weeks 3 days a week
Nonlinear is advanced Not all muscle is stimulated (light vs
heavy) Intensity is Priority!
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Power Workouts
Very quick and fast Explosive exercises
30-45% intensity Heavy weights are slow Plyos and med ball work is fast Stretch shorten cycle Increase Power!
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Heavy Workout
Warm-up sets Near max
resistance Large muscle
mass 95-100%
intensity 3 sets 1-3 reps 3-5 min rest
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Power Workout
Fast and explosive High velocity Motor unit
recruitment 30-45% intensity 3 sets 3 reps 4-5 min rest
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Hypertrophy Workout
Bodybuilding style High anabolic hormone
release Shorter rest (over time) 75-85% intensity 3-5 sets 8-10 reps 1-3 min rest
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Light Workout
Less motor unit recruitment
Local muscular endurance
No warm-up sets 50-60% intensity 2-4 sets 10-15 reps 1-2 min rest
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Summary
Limitless variation and workouts Sequence is key Flexible Readiness
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Next Class
Tonight –finalize program design Next week chapter 8