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Exercise Programming

This document discusses key variables for exercise programming including: choice and sequence of exercises, sets and repetitions, load or resistance level, rest between sets, speed and range of motion, muscle contraction type, session duration, and recovery time between sessions. It provides guidelines for sets, repetitions, rest, and load based on the training phase goals of low/high endurance, low/high hypertrophy, or low/high strength. The "TIPP" acronym is also introduced to help determine exercise selection based on technical difficulty, intensity, purpose, and training phase.

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54 views5 pages

Exercise Programming

This document discusses key variables for exercise programming including: choice and sequence of exercises, sets and repetitions, load or resistance level, rest between sets, speed and range of motion, muscle contraction type, session duration, and recovery time between sessions. It provides guidelines for sets, repetitions, rest, and load based on the training phase goals of low/high endurance, low/high hypertrophy, or low/high strength. The "TIPP" acronym is also introduced to help determine exercise selection based on technical difficulty, intensity, purpose, and training phase.

Uploaded by

Ram
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Exercise programming

Acute training variables


The following acute variables are essential for setting,
progressing and adapting training to meet client needs:
• Choice and sequence of exercise
• Sets and repetitions
• Level of resistance / load
• Rest between sets
• Speed and range of movement
• Type of muscle contraction
• Duration of total session
• Recovery time between sessions
• Use of split routines
Acute training variables
3

Choice of exercise
Selecting exercises can sometimes be difficult due to the wide number
of possible choices, many of which may be viable options

The acronym ‘TIPP’ may help direct exercise selection by grading


against a few simple categories:
1. Technical difficulty of the exercise – is it matched to client’s
technical ability?
2. Intensity of the exercise – is it matched to client’s current fitness?
3. Purpose of the exercise – does it assist with client’s objectives?
4. Phase of training – is it appropriate for the current training phase?
Acute training variables
4

Sequence of exercise
The sequence or order in which a group of exercises are
performed should be planned according to the following:

1. Larger muscles (body parts) trained earlier in session


2. More complex exercise techniques earlier in session
3. Smaller muscles (body parts) trained later in session
4. Synergists/stabilising muscles trained later in session
5. Core exercises trained at end of session

Acute training variables


5

Sets, reps, rest & load guidelines


Phase defined Low High Low High
Low Strength High Strength
by load → Endurance Endurance Hypertrophy Hypertrophy

Sets 1 – 2 sets 2 – 3 sets 2 – 4 sets 3 – 6 sets 2 – 6 sets 1 – 3 sets

Repetitions 21 – 30 reps 13 – 20 reps 9 – 12 reps 6 – 8 reps 3 – 5 reps 1 – 2 reps

Rest between
30 – 60 secs 30 – 90 secs 1 – 2 mins 1 – 3 mins 2 – 4 mins 3 – 6 mins
sets
Resistance 93 – 100%
45 – 55% 1RM 55 – 67% 1RM 67 – 75% 1RM 75 – 85% 1RM 85 – 93% 1RM
(Load) 1RM

RPE 5 – 6 RPE 6 – 7 RPE 7 – 8 RPE 8 – 9 RPE 8 – 9 RPE 9 – 10 RPE

Acute training variables Adapted from Bompa & Buzzichelli (2015)

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