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Designing Effective Workouts: Balancing Intensity, Volume, and Variation

Chapter 5 delves into the critical elements of workout design, emphasizing the importance of variation to create an infinite array of effective workouts. It covers how to structure light, medium, and heavy training days to induce dramatic changes and foster adaptations. The chapter outlines key program variables including intensity, volume, and exercise selection across different workout styles: power, hypertrophy, and endurance. Readers will learn how to effectively sequence workouts, balance load, and maximize results while focusing on principles of muscle engagement and recovery.

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Designing Effective Workouts: Balancing Intensity, Volume, and Variation

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Presentation Transcript

  1. Chapter 5-Kraemer Workout Design

  2. Introduction • Critical program variables are tools • Variation leads to infinite number of workouts • Light, medium and heavy days • Dramatic changes lead to adaptations

  3. Base Program • Begin with low load, high volume • Few exercises • Volume increase first • 3-6 weeks • 3 days a week • Nonlinear is advanced • Not all muscle is stimulated (light vs heavy) • Intensity is Priority!

  4. Power Workouts • Very quick and fast • Explosive exercises • 30-45% intensity • Heavy weights are slow • Plyos and med ball work is fast • Stretch shorten cycle • Increase Power!

  5. Heavy Workout • Warm-up sets • Near max resistance • Large muscle mass • 95-100% intensity • 3 sets • 1-3 reps • 3-5 min rest

  6. Power Workout • Fast and explosive • High velocity • Motor unit recruitment • 30-45% intensity • 3 sets • 3 reps • 4-5 min rest

  7. Hypertrophy Workout • Bodybuilding style • High anabolic hormone release • Shorter rest (over time) • 75-85% intensity • 3-5 sets • 8-10 reps • 1-3 min rest

  8. Light Workout • Less motor unit recruitment • Local muscular endurance • No warm-up sets • 50-60% intensity • 2-4 sets • 10-15 reps • 1-2 min rest

  9. Summary • Limitless variation and workouts • Sequence is key • Flexible • Readiness

  10. Next Class • Tonight –finalize program design • Next week chapter 8

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