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Comprehensive Guide to Progressive 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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