Right now, with my limited experience in programming, assuming the beginner has no desire to read any books, and wants me to give them a program, I would probably give them something like this.
For a deconditioned person, 1 hour, 4 times a week
M 5 minute warm up, treadmill, movement specific ballistic stretches before each exercise,
week 1, m, w, f
2X12 on hyperextension, leg press, chest press machine, lat pull down, chest supported row, 30 sec - 1 min rest time
- followed by 2 sets of 30 sec oblique twists then 20 min low intensity stationary bike or elliptical with breaks in between if they can't do it all
10 min flexibility cool down
then another day of longer cardio and stretching
week 2
2X12 on hyperextension, then practice deadlift technique
2X 15 s low squat flexibility holds and then
1X12 chair squats
2X12 knee pushups
2X12 lat pull downs and chest supported row, different grip
2X 30 sec side woodchoppers
10 min medium intensity intervals of any kind of cardio
10 min flexibility cool down
I feel like a complete moron giving programs when there are books out there from people with PHD's, but that's what I have to do.
So what's the best book on programming I should read, and any advice on good ways to change it up for beginners would be appreciated.
Personally if you are in the field of instructing others you need to go beyond programing books. Any book, even the best of them, are a generic program design. Now normally a lot doesn't change on what should be done as far as movement is concerned. It is usually WHEN it should be done that is the question. Meaning the average person will benefit from a deadlift in their program but when, how heavy, what kind, and how often are the variables that you as a trainer should be able to determine.
That being said that program above is pretty tragic so I would stick to a pre-made program and watch for form until you understand how to put a program design together.
I recommend starting simple
Starting Strength-Mark Ripptoe
Maximum Strength-Eric Cressey
New Rules of Lifting-Alwyn Cosgrove and Lou Schuler
I would agree with Leigh, its all about individualization. But if you don't have the knowledge or access to the knowledge to individualize your own program, those recommended books will give you good outlines and teach you a lot of info so you may be able to in the future
I can definitely diagnose where someone should start at as far as which exercises to do, but I'm confused about what kind of sets and reps and cardio supplments to do with them.
I can definitely diagnose where someone should start at as far as which exercises to do
You wouldn't be confused about this...
Quote:
but I'm confused about what kind of sets and reps and cardio supplments to do with them.
How do you know what they need if you don't know what to supply? Not being an ass, just asking you to really think about the question.
If you really know their physical short comings then you should have at worst a logical assumption as to what types of movements they need to help improve themselves correct?
If you have a basic understanding of lifting fundamentals (since you read all three of the books) then you should understand a form of rep/set scheme for their goals correct?
If you really have that knowledge then put it together. If you don't then work on getting it and until then stick with what you know works and is safe.
I am JC Santana fan. I am not a left-wing functional training-crazed devotee, but I really got a lot out of his "Essence of Program Design" manual. If you are looking to combine traditional lifting with functional training (again, not a term I care for these days), give it a look. He outlines progressions and gives ideas for workouts. You will also learn a lot about his "5 Pillars" human movement philosophy (which you may find similar to others' who advocate movement-based training). The JC DVD's are also great b/c you get a taste of his enthusiastic teaching style.
Another really, really great resource is PTontheNet.com. I have been a member pretty much since the site went up (I wanna say I first came across the site almost 10 years ago) and I LOVE it. You will find tons of articles, pre-made workouts (if that's helpful), and if you have questions they are prompt in getting back to you! Membership is $10 a month and worth every penny!
__________________ "If you love what you do, you'll never have to work a day in your life." Visit my blog:"Outside the Box" Training!
I think I need to decide between changing up tempos, reps, and load each week. There doesn't seem to be any general opinion on that, so I guess it just depends on my creativity and more importantly the captivation of the trainee.
I can't help myself here... I am studying currently for 2 certs both based on ACSM and the guidelines that ACSM gives is the perfect jump point for programming design. In fact ACE, NASM and ACSM all give program design instructions. Do you have access?
From the top of my head it goes something like this...
If goal is general fitness you do 2-3 sets per muscle group with 8-12 reps and rests of 1 to 2 min.
If goal is endurance you do 2-3 sets per muscle group, 12-15 reps with less than 30 sec rests.
If goal is hypertrophy 6-12 sets per muscle group, 6-12 reps and rests of 30-90 sec.
Finally strength is 2-6 sets, 2-8 reps and 2-5 min rests
There is also a general health guideline that goes something like
8-10 exercises that hit all the major muscle groups with reps at 8-12 and rests of 1-2 min. This to be done about 3 days per week with rests in between.
I might be off on some of this but this generally captures it. Is this what you want?
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I can't help myself here... I am studying currently for 2 certs both based on ACSM and the guidelines that ACSM gives is the perfect jump point for programming design. In fact ACE, NASM and ACSM all give program design instructions. Do you have access?
?
IIRC, Adam just finished an ACSM seminar as cert testing prep. So I assume he knows all of that material and still has programming questions.
IMO it's probably a little too daunting to put out a good, comprehensive guide to programming. That's probably why there aren't any (that I know of). You need to know what they're training for specifically (general needs), what level they're at right now compared to that, any history on the person for limitations, and what they're schedules are for any further limitations. Then it's a matter of risk\reward and making the most out of what you have to work with.
For generic advice any of the certifying body texts would be fine. For practical advice you'll need to learn about the specific sport or action that you're working with.
I'd shoot myself if I had to do 8-10 exercises a session plus my warmup
Really? It doesn't seem that big a deal. Four supersets = 8 exercises.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I don't think i'm the best to add to this topic because i'm one of those "go by feel" types...I may write a workout up for a client but more often than not I am overzealous...I am not a "muscles" trainer either...I don't think in terms of bodyparts...life is much, much, much easier since I let go of that...and my clients thank me for it.
__________________ "If you love what you do, you'll never have to work a day in your life." Visit my blog:"Outside the Box" Training!
I'm a 4-6 exercise guy, myself. 8-10 would take forever unless you were just doing 2 sets each. Plus, there would be tremendous overlap.
Iron Manual had 3 tri-sets in it...with reps of 12 if I remeber correctly.
I do prefer the 6 exercise template, 3 superset type thing.
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IIRC, Adam just finished an ACSM seminar as cert testing prep. So I assume he knows all of that material and still has programming questions.
Oh I did not know that. Sorry Adam if I offended.
Lisa, what is IIRC?
Quote:
Originally Posted by RacerBill
Really? It doesn't seem that big a deal. Four supersets = 8 exercises.
Quote:
Originally Posted by Lost Dog
I'm a 4-6 exercise guy, myself. 8-10 would take forever unless you were just doing 2 sets each. Plus, there would be tremendous overlap.
Yeah either supersets of things such as mountain climbers and jumping jacks (easy to do bw stuff), or throw them on the machines ALA circut. I am not advocating or defending the program design, just stating my interpretaion of it from the studying that I am doing.
Personally I really enjoy the program design part of this job so far. I (like Adam) feel woefully under-qualified for athletes but for general pop I don't have a problem jumping in and giving it a go. Recently I got to work with an older woman who has parkensens and her Dr agreed with my program design with only a minor tweak. Were I work, I am fortunate to have really good mentorship and I am always watched carefully by the head trainer. I get things fed to me when I miss them and I get to review my program designs through him. This is a perfect place for a newbie trainer.
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Kfish
If goal is general fitness you do 2-3 sets per muscle group with 8-12 reps and rests of 1 to 2 min
Sounds perfect, but is all the guidelines for rest time, because of Cortisol building up if you wait too long? Does anyone know where I can research about hormonal release?
Kfish
If goal is general fitness you do 2-3 sets per muscle group with 8-12 reps and rests of 1 to 2 min
Sounds perfect, but is all the guidelines for rest time, because of Cortisol building up if you wait too long? Does anyone know where I can research about hormonal release?
Not sure about the cortisol aspect but the rests times "fit" the goals defined and are optimized to meet the objective. A 1-2 min rest allows sufficient time to have energy to do another set with a reasonable amount of intensity in the general pop crowd. Just like a strength rest of 3-5 min will allow someone to go back to the 2-8 RMs with a reasonable amount of intensity and a 30 second rest will keep the heartrate excellerated enough to allow for endurance goals to be met.
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The BIGGER I get the smaller you look
I don't think i'm the best to add to this topic because i'm one of those "go by feel" types...I may write a workout up for a client but more often than not I am overzealous.
What does that mean in terms of programming?
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Not sure about the cortisol aspect but the rests times "fit" the goals defined and are optimized to meet the objective. A 1-2 min rest allows sufficient time to have energy to do another set with a reasonable amount of intensity in the general pop crowd. Just like a strength rest of 3-5 min will allow someone to go back to the 2-8 RMs with a reasonable amount of intensity and a 30 second rest will keep the heartrate excellerated enough to allow for endurance goals to be met.
Got ya, but what about this:
If goal is hypertrophy 6-12 sets per muscle group, 6-12 reps and rests of 30-90 sec.
Why would hypertrophy goals be closer to endurance rest times rather than strength rest times if it was not for cortisol becoming present in higher rest times?
Anyone?
Thanks Ninja I'll look for Jimmy Smith's research.
The best programming book?
Linear Mode
