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Program Design

Program Design. Progressive Program Design. The OPT Model Designed with acute variables programmed into it according to needs of individuals Progressive resistance exercise Method for increasing the ability of muscles to generate force

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Program Design

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  1. Program Design

  2. Progressive Program Design • The OPT Model • Designed with acute variables programmed into it according to needs of individuals • Progressive resistance exercise • Method for increasing the ability of muscles to generate force • Progressions divided up to support each component of integrated fitness training

  3. Progressive Program Design • Acute variables • Volume: amount of work performed in a given period of time • Tempo: speed at which each repetition is performed • Listed with three numbers (4/2/1, 2/0/2, etc.) • First number represents eccentric phase • Middle is isometric hold at transition point • Last number represents time spent on the concentric phase • Load: amount of weight lifted or resistance used during training • Training intensity: level of effort, usually expressed as a percentage • Rest period: time taken between sets or exercises to rest or recover

  4. Acute Variables • Rest period by phase • Muscular endurance and stabilization: 0-90 seconds • Hypertrophy: 0-60 seconds • Maximal strength: 3-5 minutes • POWER: 3-5 minutes • Percentages of ATP Recovery • 20-30 Seconds = 50% recovery of ATP • 40 Seconds = 75% recovery of ATP • 60 Seconds = 85-90% recovery of ATP • 3 minutes = 100% recovery of ATP

  5. Acute Variables & Program Design • Exercise selection • Choosing exercises that will produce a desired adaptation • Order of exercises • Should be prioritized according to client's needs and training goals • Periodization • Division of a training program into smaller, progressive stages • Linear periodization • Programming that begins with high reps and low weight (high-volume, low-intensity) and progresses towards lower reps with higher weight (low-volume, high-intensity). Training in one phase only for the program.

  6. Program Design • Undulating periodization • Provides changes in acute variables to achieve different goals on a daily or weekly basis. • Training in multiple phases in one program. • Client homework • Factors to consider: • Attitudes toward homework, goals, difficulty • Avoid negative connotations that comes with the term “homework” • Do not overwhelm clients with homework that is too difficult • Start simple and periodically assess client’s readiness to take on more

  7. Program Design • Trainer templates and record keeping • Use with clients to follow goal progression & adjust the program as necessary • Yearly programming • Annual plan = macrocyle • Montly plan = mesoccle • Weekly plan = micro cycle • Monthly programming • Perform objective assessments • Body composition, blood pressure, heart rate, movement assessments, etc. • Weekly programming • Daily programming • 2 or 3 muscles/body areas to focus on flexibility

  8. Assessments Considerations and Program Design • Moving efficiently • Quality of movements should be considered over quantity • Muscle imbalances usually attributed to client’s lifestyle/daily activity • Cardio considerations • Different forms of cardio may place undue stress on client’s musculoskeletal system • Biking is similar to an individual who sits at a chair in an office all day • May cause extra stress and discomfort near lower back, shoulders, and neck

  9. Assessments Considerations and Program Design • Clients with feet turned out • Proper flexibility protocols must be adhered to before activity • SMR and static stretching • Clients with anterior pelvic tilt • Seated positions should be replaced with upright positions whenever possible • Clients with arms falling forward or rounded posture • Constant reminders to maintain proper posture

  10. Assessment Considerations and Program Design • Flexibility • Great opportunity to help improve quality of movement through SMR and static stretching • Core • Must maintain ideal alignment to avoid injury • Balance • OPT model teaches coordination and proprioception. Maintaining ideal form is essential

  11. Assessment Considerations and Program Design • Reactive training • Movement compensation needs to be taken into consideration • Resistance • OPT model phase 1 will primarily focus on form and decreasing movement compensations • By the time clients reach phase 5 they should be able to maintain better form with less conscious thought.

  12. Movement Dysfunction and Exercise Selection • Compensations and exercises to avoid • Feet turning out: calf raises • Knees caving in: adductor machine, abductor machine, leg extension • Anterior pelvic tilt: leg press, adductor machine, leg raises, leg extension, leg curl • Arms falling forward: lat pull-down, chest press machine, shoulder press • Communication tip • Be transparent • Always provide clients with the “why” as they progress or regress throughout phases

  13. OPT Model and Goals • Weight loss • Progressing through OPT resistance training phases increases metabolic demand and volume which then increases caloric expenditure • Also increasing lean body mass • Progressing cardio stages from aerobic base training to interval training leads to increased caloric burn and more of an overall caloric defecit

  14. OPT Model and Goals • Increasing lean body mass • Hypertrophy training • Chronic enlargement of muscles • Phases 1,2,3 & 4 of OPT model • Possibly less frequent cardio • Increased calorie burn may interfere with weight gain goals • Macronutirent nutrition recommendations for muscle growth should be made accordingly • Breakdown of macros and timing increases • Think of recommending an RD if necessary

  15. OPT Model and Goals • Improving Sport Performance • Phases 1,2, and 5 are optimal • Use phase 4 in moderation • Pair high-intensity cardio with non-resistance training days to avoid overtraining • Muscle-building athletes • 0.5-0.8g protein per pound of bodyweight • Eat 4-6x/day • Ingest CHO/PRO mix within 90 minutes of workout to increase recovery and maximize gains

  16. OPT Model and Goals • Endurance athletes • Greatest energy demands • Most detailed and extensive nutrition plans • Sports lasting longer that 4 hours usually requires 11g/kg of bodyweight per day to maintain energy demands • 1.2-1.4g per kg per day of protein

  17. Session Flow • 60 minute session • Presession: set up equipment necessary, clients should foam roll before meeting the trainer once they have been taught how to perform • First 10 minutes • Warm up, recap of what they’ve done since last session, follow up on homework, nutrition, and other pertinant factors • Next 10 minutes • Core, balance, and reactive exercises • Next 30 minutes • Resistance training • Last 10 minutes • Cool-down, SMR, stretching • Remind client of outlook on the following days until their next meeting

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