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Program Design (Ch9 MaxCondition)
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Program Design ( Ch- 9 MaxCondition )
The following is an excerpt from Chapter 9 MaxCondition by Jamie Hale
Thus far I provided a ton of information concerning various exercises and training principles. Now, you might ask, “How do I incorporate all of this information into a workout?” In this chapter I will discuss some guidelines you can use when designing a program. I will also provide three sample programs I have designed for athletes from various sports.
At any specific time the qualities emphasized in training will vary. Each training phase lays the groundwork for each following training program. Depending on the individual and the sport they participate in, the emphasis on a particular quality will vary. This is hard to optimize in an institutional setting as one coach may be in charge of 150 athletes. For this reason athletes that play a particular position all adhere to the same training methods. In this case the law of individuality is not stressed. In my programs I usually work one-on-one with athletes. This allows me to get more individualized and specific with their programs. Keep in mind, no program is written in stone. If the program is not producing the desired results simply alter the design. Humans are sometimes hard to figure out. A particular program may produce results for one thousand people, but one comes along who sees no results from this miraculous workout. Yes, it has happened to me on occasion. What do we do now? We sit down and look at numerous variables and the athletes activity out of the gym and their mental state. From this point we design a modified program. In some cases no matter what you do the athlete does not progress. This is usually due to lack of motivation and purpose. If the athlete does not have the want and belief no program in the world can help.
Following are three sample programs that I designed for athletes.
Sample training programs:
Case One:
Individual characteristics: The athlete is a 41-yr old female who has been a successful competitive bodybuilder for the last six years. Her previous training methods were traditional bodybuilder training. Before beginning the training program seen below , I had worked with her for 8 weeks on various aspects of fitness. Basically everything incorporated in the athletes program was novel.
Goal: She is ready to take on a new endeavor as she and her husband will travel to Alaska where they will participate in a one-week mountaineering expedition. For her trip to be successful, she will need to develop a variety of motor qualities, particularly work capacity. …………………
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