Bullshitters Bible 1 Sted

The

Bullshitters Progam Design

Bible Condensed Version

A unified copy of someones else’s theory of program design

1 | P a g e

Copyright

How to Write a Strength Training Program © Ian King 1998 (1st Edition); 2nd Edition 2000. This book is copyright. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written consent of the publisher.

Program Design – a unified theory © Alwyn Cosgrove 2005; 2nd Edition 2009 All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any storage or retrieval system, by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the written permission of the author….

“If I could have your attention for just a moment please, I am going to be handing out some handouts, um, that were just hot off the press, um, ah, one is a copyright and confidentiality notice. Obviously we have, you know, spent fifteen years perfecting what we do here, um, and we’re teaching it to you and we just want you actually ensure that you understand that it is ours, and that it is proprietary.”‐‐1 ‐‐Rachel Cosgrove, Sep 2009

1 Rachel Cosgrove, 2009, Program Design Seminar’, Results Fitness, Friday 25 Sep

2 | P a g e

References in Time Line

1997 King, I., Winning and Losing (book) 1998 King, I., Strength Specialization (DVD) 1998 King, I., How to Write (book) 1999 King, I., Ian King’s Killer Leg Exercises (DVD) 1999 King, I., Get Buffed!™ (book) 1999 King, I., Foundations of Physical Preparation (course) 1999 King, I., Foundations of Physical Preparation (book) 2000 King, I., How to Teach (book) 2000 King, I., How to Teach (DVD)

2002 King, I., Get Buffed!™ II (book) 2004 King, I., Get Buffed!™ III (book) 2005 Fitness Professionals Program Design

Bible published by Alwyn Cosgrove

3 | P a g e

Contents

1st Ed (2005) Bible Contents List

1. My Journey 2. Introduction to Program Design 3. Absorb What is Useful 4. Why the Need for Better Program Design 5. The Influence of Bodybuilding Programs 6. Whose rules? 7. Common Fallacies in Program Design 8. Assessment 9. Designing the Perfect Program 10. Loading Parameter Manipulation 11. Factors Determining Rep Selection 12. Factors Determining Set Selection 13. Tempo‐Selecting Repetition Speed 14. Rest Period Selection 15. Exercise Selection 16. Periodization and Progression of Intensity 17. Typical Flaws in Programming 18. Putting it all Together 19. Sample Exercises 20. Quad Dominant Exercises 21. Hip Dominant Exercises 22. Vertical Pushing Exercises 23. Vertical Pulling Exercises 24. Horizontal Pushing Exercises 25. Horizontal Pulling Exercises 26. Seven Habits of Highly Effective Program Design 27. Program Design Checklist 28. Steps to Program Design 29. About the Author 30. Testimonials 31. Final Word

4 | P a g e

My Journey

I went to Uni … It was at that time that I attracted a lot of other athletes and wound up training many of them in…2

It was in college I started being approached by other athletes to help them, with their training….3

…we have, you know, spent fifteen years

perfecting what we do.… ‐‐Rachel Cosgrove, 2009 4

For the past 17 years Alwyn Cosgrove has been committed to achieving excellence in the field of fitness training and athletic preparation….. ‐‐Alwyn Cosgrove, 20045

2 King, I., 1999, in Montana, N. The Thunder From Down Under ‐ An Interview With Ian King, Fri, Jan 29, 1999 3 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 6 4 Rachel Cosgrove, 2009, Program Design Seminar’, Results Fitness, Friday 25 Sep 5 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 184

5 | P a g e

Introduction to Program Design

I have seen excellent articles published by strength and conditioning coaches, only to be stunned by their lack of understanding in real‐life program design and practical teaching abilities.6

I’m amazed at how many of these people completely blow me away with their knowledge when I’m speaking to them, watching them present or reading their material. Yet when I see their programs – ….– I’m usually disappointed.7

Being able to write nice articles is great ‐ but if you are providing a practical service, the competencies required are far removed from writing ‐ you need to be able to do!8

Having knowledge is one thing. Being able to take that knowledge and use it to design effective training programs is another thing entirely.9

…the program was a single generic program – that is, everyone did the same program….10

There are so many limitations with programs written for magazine etc (i.e. it’s usually a generic program with certain restrictions e.g. dumbbells only, that is aimed at everyone…11

I decided to provide some programs, as program design was really my forte.12

In the fitness industry I am probably best known for my ability to design programs.

I am going to be sharing with you information that I have learnt from what I have done, from what I have watched other coaches do, and from what I have read. 13

…this manual is the results of my taking the research, my experience and observations and the experiences and observations of my colleagues …. 14

6 King, I., 1999, So You Want to Become a Strength and Conditioning Coach, Ch. 15, p. 131 7 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 11 8 King, I., 1999, So You Want to Become a Strength and Conditioning Coach, Ch. 15, p. 131 9 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 11 10 King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 11 11 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 12 12 King, I., 1997/2002, Winning and Losing (book), Ch. 29 – Retiring Again, p. 181 13 King, I., 2002, Endurance Specialization Series (DVD), Disc 1, 40 secs in 14 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 12

6 | P a g e

In the fitness industry I am probably best known for my ability to design programs.15 ‐‐Cosgrove, 2005 ‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Saturday, 25 September 1999 4:50 AM To: [email protected] Subject: Flexibility and lesson 3 answers Sir, A quick question, Are you a believer in static stretching pre and post strength and power workouts?... Do you feel stretching pre and post workout is detrimental to strength levels ? ‐‐Alwyn, Saturday, 25 September 199916 ‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Monday, 11 October 1999 3:19 PM To: [email protected] Subject: Re: LA seminar In t‐mag you mention in squatting to pause at the bottom and at the top. I'm confused ‐ I have always prescribed either/or. At the bottom to further fatigue the fibers or at the top to allow them to recover (and handle more load) ‐ or to recruit high threshold motor units. It doesn't make sense to me right now as to why you would pause in the disadvantageous and advantageous positions. Don't they cancel each other out ? ‐‐Alwyn, Monday, 11 October 199917 ‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Friday, 10 December 1999 6:01 AM To: [email protected] Subject: diabetes Dear Ian, I have a client who although not testing positive for diabetes has all the physical characteristics ‐ very lean limbs and a fat torso. His father was diabetic. What fat loss routine should I have him on ‐ as everything I try appears to lean out his limbs even more. ‐‐Alwyn, Friday, 10 December 199918

15 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 12 16 Personal Communication, Cosgrove to King, Saturday, 25 September 1999 17 Personal Communication, Cosgrove to King, Monday, 11 October 1999 18 Personal Communication, Cosgrove to King, Friday, 10 December 1999

7 | P a g e

‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Wednesday, 15 December 1999 2:31 PM To: [email protected] Subject: (no subject) Ian, I am currently doing your 12 week leg program with great results. However I feel that my hamstrings are both weaker and smaller than my quads. As I am a proactive individual I always like to offer three posible solutions when I am faced with a problem I do not know the answer to : So here goes ‐ do I : A) Stop training quads altogether for the meantime B) Train hamstrings on workouts oneand two and quads on the third workout for the duration ( ie a 2:1 ratio) C) Train quads with a low weight as a maintenance workout. Your help as always is appreciated. ‐‐Alwyn, Wednesday 15 December 1999 19 ‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Tuesday, 13 June 2000 4:30 AM To: [email protected] Subject: Pre‐order for books ! Also, I am planning to follow your arm specialization routine for the next twelve weeks. As my knee is still injured I am not doing much for legs ‐ how do you think the following looks : Mon ‐ arms I Tue ‐ Horizontal UB Thu ‐ arms II Fri ‐ Vertical UB Would a three day split be better ? With all the other UB movements being trained on say a Wednesday ? I'm a bit lost with this to tell the truth. ‐‐Alwyn, Tuesday, 13 June 2000 20

19 Personal Communication, Cosgrove to King, Wednesday, 15 December 1999 20 Personal Communication, Cosgrove to King, Tuesday, 13 June 2000

8 | P a g e

From: [email protected] [mailto:[email protected]] Sent: Monday, 3 July 2000 12:38 PM To: [email protected] Subject: NY seminars and assorted tales PS ‐ currently training a baseball player ‐ ... There is real pressure from his coaches for me to commence speed training with him. I'm not completely sure of that ‐ a) as I'm not a speed specialist yet and haven't thoroughly reviewed the tapes and more importantly b) he's weak and fat ‐ my instincts are that general strength training and perhaps some muscle building /fat loss may be enough to improve his speed. Your thoughts and comments as to what to do program wise and how to deal with coaches and parents are much appreciated ‐‐Alwyn, Monday, 3 July 2000

21 ‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Tuesday, 29 August 2000 3:01 PM To: [email protected] Subject: Re: HKRFU Hi Ian, By my calculations they need the next stage by Dec 1 approx (assuming an Aug 1 start date). This is where my inexperience starts to show and hopefully you can give me some insight into this.. ‐‐Alwyn, Tuesday, 29 August 2000 22 ‐‐‐‐‐Original Message‐‐‐‐‐ From: [email protected] [mailto:[email protected]] Sent: Monday, 16 October 2000 11:09 AM To: [email protected] Subject: HKRFU and exercise question Push Press v Push Jerk. I was under the impression that the push press had the double knee bend and the push jerk was only one knee bend. The How To book has them the other way around so am I mistaken? I'll check the video now, but I thought I'd go to the master directly! ‐‐Alwyn, Monday, 16 October 2000 23

21 Personal Communication, Cosgrove to King, Monday, 3 July 2000 22 Personal Communication, Cosgrove to King, Tuesday, 29 August 2000 23 Personal Communication, Cosgrove to King, Monday, 16 October 2000

9 | P a g e

Absorb what is useful

…an extension of our educational philosophy for life – teach people how to fish, rather than simply giving them the fish.24

It is said that if you give a man a fish, you feed him for a day. But if you teach him how to fish, you feed him for a day.25

24 King, I., 2002, Get Buffed! II (book), Introduction – Teaching you how to fish, p. 3 25 Cosgrove, A., 2005 & 2009, Fitness Professionals Program Design Bible, Results Fitness, p. 16 & 18

10 | P a g e

Why the need for better program design

…in addition to giving you generic program, I aim to teach you how to individualize that program (and any program for that matter) to better suit your individual needs. And that’s powerful! But I will introduce you to tools that are more than adequate to increase the effectiveness of your programs over and above the generic level.26

We must now individualize program design. The fitness program must be designed with consideration towards the person, environment and tasks to be performed. It is clear that individualised training yields more concentrated individualized and accelerated results than the very best generic programs.27

26 King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 12 27 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 20

11 | P a g e

The Influence of Bodybuilding Programs Historically the most commonly applied method of strength training in sport was influenced more by bodybuilding methods than any other method.

When we talk about programs of the past – what we are really talking about is the fact that typical fitness programs have been used on BODYBUILDING!

I use the word primarily when I refer to the adaptations to strength training. The word ‘primarily’ stresses that it is unlikely that the responses occur in isolation.28

Bodybuilding programs are largely based upon the false concept that muscles somehow work in isolation.

As we get into it you will see some overlap with the exercises. It’s really hard to isolate, totally isolate a muscle group.29

Functionally the body is a single unit, designed to work as a linked system – you cannot isolate a muscle.30

I firmly believe that strength training program design has been historically influenced by anabolic steroids. If you accept the influence that bodybuilding, weightlifting and powerlifting have had on program design, and you understand the role drugs play in these sports, you gain a fuller appreciation of this influence.

Now we have to consider the anabolic steroid issue…It would be short‐sighted of me to ignore the influence of these drugs on the sport of bodybuilding. If you understand the influence of bodybuilding on general fitness, and you understand the influence of drugs on competitive bodybuilding, hopefully you can see what I am getting at.31

In brief if you take drugs you can handle higher volumes (higher number of sets).32

Drugs allow the athlete to work longer and harder.

If you are not using these drugs, or not using the same dosages, you will burn out unless you modify the program accordingly.33

You cannot use a drug‐based bodybuilding based program and hope a drug free non‐bodybuilder can handle it.

In reality, most over‐training (from a time and volume perspective) commences at the time the program is written.34

The problem is the program themselves, not the trainee’s ability to recover from it.

It may be difficult to get the extreme results that certain drug programs may be able to provide, but smart application of training methods outlined in this book will give you an alternative.35

Instead of looking for solutions to ‘handle’ the volume of these programs let’s look for solutions to design superior programs.36

28 King, I., 1998, How to Write Strength Training Programs (book), p. 141 29 King, I., 1998, Strength Specialization DVD, Disc 4, 34:55min in 30 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 21 31 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 22 32 King, I., 1998, How to Write Strength Training Programs (book), p. 141 33 King, I., 1999, Get Buffed (book), , p. 211 34 King, I., 1999, Get Buffed (book), , Ch 6 – How long should I train for?, p. 32 35 King, I., King, I., 1999, Get Buffed (book), , p. 22 36 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 23

12 | P a g e

Whose rules?

My challenge was to find out what I needed to know to get a result….. Big words may impress one’s colleagues, but unless you are an academic or looking for a job appointment that is determined by your peers, there is no value in impressing them – they don’t pay you!37

…my philosophy is “Results by Design. Not by coincidence.” Get the best results in the least amount of time. The faster I get results the more I get paid.38

What I teach is what American philosopher (and many other roles!) called ‘generalized principles’ – concepts that have the power to apply forever.39

The principles of program design never change. The method you choose to deliver them might.40

37 Chapter 38 ‐ Too much information: , Winning and Losing (book), 1997, 2nd Ed 2002, p. 219‐220 38 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 24 39 King, I., 1997/2002, Winning and Losing (book), 2nd Ed 2002Ch 39 – Don’t get sucked in by trends, p. 223 40 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 25

13 | P a g e

Common Fallacies in Program Design

This conflicts perhaps with the scientific influence in this industry. I see a tendency towards ‘studies have shown this so this is what will happen’.41

Research has the answer: One reason that there is so much training misinformation is that research often produces conflicting results.

Sure there have been studies. But not with the exact variables we face in real life. No‐one can say what is going to happen ‐ until it has happened. 42

Studies are often perfectly administered in a perfectly controlled environment. Real life is an imperfect environment with constantly adjusting variables, to the application of the research is often lacking.43

You could call the eighties the decade of researching aerobic training, and nineties the era of popularity in researching strength.44

Sports scientists have only studied aerobic training in any depth. It is only in the last few years that strength training has been studied at all.45

Large to small: This is an entrenched guideline that suggests that the larger exercises / muscle groups should be trained before the smaller. The concern here is the possibility of pre‐fatiguing a small muscle group (eg. triceps) which then goes on to be a limiting factor in a bigger exercise (eg. bench press). Whilst this is a reasonable concern, pre‐fatiguing is a sequence that I recommend using from time to time.

Big Muscles before smaller muscles: …I don’t have a problem with this per se – other than the reverse of the above argument. If my biceps are my weak link – if they truly need more work – why not train them when they are fresh?46

The continuing dominant paradigm is that abdominals should be done last. What if they are the weakest body part? That doesn’t seem to matter! What if they are the number one training focus for performance? Again it doesn’t seem to matter – they are placed last. Why? The repetitive answer I get to this is ‘because they cause fatigue of stabilizers and it would be dangerous to do things like squats after

Never train core first: Again this is the same relative argument as the ‘big muscles before small muscles’ one. If we train the core hared in the beginning of the workout, we risk fatiguing it, and have the fatigue negatively affect the rest of our session. A fair argument. But always? But as the core is typically the weakest area for most individuals, and is typically the most important – why not give it the attention it

41 King, I., 1997/2002, Winning and Losing (book), Ch 37 – I don’t know, p. 214 42 King, I., 1997/2002, Winning and Losing (book), Ch 12 – Creating Change, p. 74 43 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 28 44 King, I., 1997/2002, Winning and Losing (book), Ch 22 – The Future, p. 124 45 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 29 46 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 30

14 | P a g e

doing abdominals’….47

deserves and train it as a priority? If it is your weakest area of the body – then it should be trained first.48

There is an incredible trend in strength training to do three sets of every exercises. More specifically, three (or more) sets at the same weight on the same exercise ‐most commonly, 3 sets of 10! Why is this? I’ve asked myself that question many times, and the only answer I come up with is the power of tradition. You see, these magic numbers were ‘validated’ way back in the late ‘40’s and early ‘50’s by an American army surgeon by the name of De Lorme when he presented research evidence supporting the use of three sets of ten reps. All credit to the contribution De Lorme made to the science of training, but that was fifty years ago. Yet what do you see almost every time you look at a training program? 3 x 10 (or 15 or 12 or 8, or 6 etc.) ! What do you see every time you browse (I say browse, because invariably there’s nothing that warrants reading) through a mainstream bodybuilding magazine? 3 x 10!49

Three sets of ten: Despite the absolute limitless combinations of sets and reps that can be performed – three sets of ten remains the single most common set and rep scheme. In the late 1940’s Thomas DeLorme and his Boston team of orthopaedic surgeons were experiencing difficulties rehabilitating World War II Veterans, so they tried a radically new medical approach: They developed and implemented a strength training program that proved successful in rehabilitation their injured patients. Known as the DeLorme‐Watkins protocol, the program consisted of one stet of ten reps at 50% of your ten rep max, one set at 75% and one set at 100%. That was it. That was where the industry standard came from. And here we are over fifty years later and this is still the primary set‐rep scheme that most trainers are using.50

Your training program decisions are influenced by practical observations combined with scientific research. 51

…When designing programs I look at three things: 1. My own experience 2. The experience of my colleagues 3. Then…I look at the books, the journals

and the research.

I am not suggesting to ignore what science offers. Just keep it in perspective. I see it as more a support actor than the leading role! 52

Don’t get me wrong – I think the researchers do a great job. Their work is what really helps us to understand what is truly going on.53

47 King, I., 2002, Get Buffed! II (book), Sequence of Abdominal Training Within the Workout, p. 130 48 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 31 49 King, I., 1999, Get Buffed (book), Chapter 10 – How many reps per set should I do?, p. 52 50 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 36‐37 51 King, I., 1997/2002, Winning and Losing (book), p. 22 52 King, I., 1997/2002, Winning and Losing (book), p. 216 53 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 37

15 | P a g e

You make daily adjustments based on your observations and the feedback from the athlete.54

But in the real world, coaches often know what is and isn’t working just by observing their clients.

...that sports scientists are more like sport historians because they take what others have been doing for some time and prove it.55

Sports scientists have become sports training historians as the researchers tend to study what coaches are doing anyway.56

54 King, I., 1997/2002, Winning and Losing (book), p. 22 55 King, I., 1997/2002, Winning and Losing (book), p. 214 56 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 37

16 | P a g e

Assessments

One off tests: Are relatively useless and should not be encouraged.

It is also important to recognize that assessments are not a one off event

One of the main aims of testing should be to indicate changes needed in the training approach.57

…the only reason for an assessment (which most people fail to recognize) is to evaluate and orientate the training program itself.58

57 King, I., 1997/2002, Winning and Losing (book), p. 60 58 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 41

17 | P a g e

Designing the Perfect Program

It simply comes back to the realization that there is no such thing as the only or the best training method to use59

There is no such thing as the perfect program.

every single training method will have a negative effect60

Every program has a flaw.

The power is magnified over time.61 And over time this flaw will be magnified if

not addressed. The strong message in the equal and opposite effect concept is that every single training method will have a negative effect62

Even a perfectly balanced movement pattern program has the flaw that some movements are trained before others.

Irrespective of whether you intend to prioritize any muscle groups, prioritization will occur. This is reflected in a greater effort and a superior adaptation for those muscle groups prioritized.63

Therefore there is a fatigue effect ‐ the last movement pattern to be trained tends to improve the slowest.

To avoid this, I alternate or reverse the priorities64

That’s why we need to constantly be monitoring and changing the variables65

59 King, I., Ask the Master (book), 2003, Get Buffed!™ Training Programs, p. 84 60 King, I., 2000, Foundations of Physical Preparation (book), 2000, p. 30 61 King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 13‐14 62 King, I., 2000, Foundations of Physical Preparation (book), 2000, p. 30 63 King, I., 1998, How to Write Strength Training Programs (book), Prioritizing Muscle Groups, p. 85 64 King, I., 1998, How to Write Strength Training Programs, Allocation of Muscle Groups to Training Days, p. 25 65 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 42

18 | P a g e

Loading Parameter Manipulation

…the number of reps is the loading parameter to which an individual adapts the fastest….66

The body adapts to the rep range the fastest and the exercise selection the slowest…67

…involves working two exercises together, alternating sets from each one…

by using alternating set system…

…the theory that the antagonist muscle (the opposite muscle) inhibits the contraction is negated by working (neurally arousing) the antagonist, provided it is in fact an antagonist that you are alternating with.68

…due to the principal of reciprocal inhibition, (which states that in order for an agonist to contract, the antagonist must relax), we will actually see increased loading …69

66 Poliquin, C., ????, Achieving Maximal Strength, ‐ Poliquin’s Top 10 Sets/Reps Schemes for Maximal Strength Development, The Five Percent Solution 67 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 43 68 King, I., King, I., 1999, Get Buffed (book), , p. 91‐92 69 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 44‐45

19 | P a g e

Factors Determining Rep Selection

A repetition in strength training is one full cycle of the contraction modes involved.

A repetition….can be thought of as one full cycle of the contraction modes involved

The number of repetitions …can also be used to measure training volume. 70

We also use reps to track total volume

The only time I would use a 3:1 push:pull would be if they were here [showing excessive external rotation of the shoulder] and then I would give them three pushes to one pull. But if they were neutral, what would you do? One to one, two to two, three to three.71

If we are performing 40 reps of horizontal pushing work, we need to ensure that we are also performing 40 reps of horizontal pulling work with similar loads72

The inverse relationship between reps and sets73

there is an inverse relationship between sets and reps

One rep of a power clean cannot be considered an equal to one rep of a bicep curl. The power clean has a far greater neural and metabolic cost.74

I think this [number of reps] is a flawed model as it makes the assumption that all reps are created equal and performed at the same speed.

For this reason, the use of time under tension for measurement of volume has value.75

However reps are just a measure of the total TIME under TENSION.

requires first understanding training effects as they are related to total time under tension76

Time under tension (TUT) is the factor that determines the training stimulus

70 King, I., 1998, How to Write Strength Training Programs, p.99 71 King, I., 2000, Injury Prevention & Rehabilitation (DVD), Disc 3, 7 mins in 72 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 46 73 King, I., 1998, How to Write Strength Training Programs (book), p. 111 74 King, I., 1998, How to Write Strength Training Programs (book), p. 146 75 King, I., 1998, How to Write Strength Training Programs (book), p. 144 76 King, I., 1998, How to Write Strength Training Programs (book), p. 124‐125

20 | P a g e

1‐20 secs Quickness / SSC Explosive power Neural‐end maximal strength 20‐40 secs Metabolic‐end maximal stre Neural‐end hypertrophy 40‐70 secs General strength/metabolic‐ end hypertrophy Stability/control & general fitness >70 Stability/control & general fitness Muscle endurance77

1‐20s TUT: Strength Development 20‐40s TUT: Strength /Hypertrophy (typically 40‐70s TUT: Hypertrophy Development 70‐120s TUT: Endurance/Control Development

Variation may also give unexpected adaptations from repetitions. A trainee pursuing hypertrophy, after spending considerable time training in classic hypertrophy brackets (e.g. 8‐12) may experience further significant hypertrophy when changing to a higher or lower rep bracket. Whilst this appears to contradict the above table, it shows that… ….variety alone can accelerate gains. Note this applies in both strength (neural) and size (metabolic) training. The message is clear ‐ irrespective of the specific goal, training in too narrow a rep bracket may not be as effective as alternating or mixing with different rep brackets. The key is not which reps to use, rather how much time to spend in each different rep bracket.78

An interesting observation is as regards variety in rep selection.… …if your goal is just hypertrophy – would staying in the hypertrophy rep range be the best choice? Actually – no, a trainee seems to experience the best gains when using both higher and lower reps than the “goal” rep bracket.… The underlying message is obvious… – variety alone can accelerate your process and regardless of your goal, …the main premise to understand is that it is not merely which rep brackets to use, but also how long to stay within each rep bracket79

77 King, I., 1998, How to Write Strength Training Programs (book), p. 129 78 King, I., 1998, How to Write Strength Training Programs (book), p. 101 79 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 47‐48

21 | P a g e

Factors Determining Set Selection

The inverse relationship between reps and sets: As the reps decrease, you may benefit from doing more sets (to achieve adequate volume). However I believe this only holds true if the number of exercises in the workout decrease. …. If I am doing 2’s I am obviously chasing intensity ‐ don’t fully negate it by maintaining a high volume.80

Sets are influenced primarily by the number of reps selected…‐ remember the inverse relationship. A number of authors have suggested that there appears to be a minimum amount of time the muscles must be stimulated for maximum size and strength gains – low reps = high sets. However for this to hold completely true we must do less exercises in the low reps, high set phases, as our goal is now intensity – we don’t want to nullify that effect and lose the intensity by keeping volume high

I have very firm beliefs on this topic. Volume and intensity are inversely related. When one is up, the other is forced down. You cannot do a high volume workout (i.e. a high number of sets) and have as high an intensity as you would have with a lower number of sets. Many kid themselves on this, but you cannot avoid reality.81

..but you cannot train hard and long. I agree with this statement. Volume and intensity are inversely related. When one is up, the other is down. Most trainers, quite honestly, seem unaware of this simple concept, or are perhaps in denial as regards this, but it is an irrefutable fact.

What other factors influence the optimal number of sets? The following factors give you a greater insight into the issue of optimal number of sets.

Other factors that influence set selection are:

The more exercises you chose to do, the less number of sets per exercise you should do, 82

...the more exercises that are needed means we have to reduce total sets because of time issues.

I believe the most important component of this equation is the ‘bigger picture’. That is, decide how many total sets per workout you deem to be optimal, before considering

While it is important to address this issue I think it’s a backwards approach. I prefer to select the entire loading parameters, including sets, and then see how many

80 King, I., 1998, How to Write Strength Training Programs (book), p. 111 81 King, I., 1999, Get Buffed (book), , Chapter 7 – How many sets should I do in a workout?, p. 33 82 King, I., 1999, Get Buffed (book), , Chapter 7 – How many sets should I do in a workout?, p. 36

22 | P a g e

how many sets per exercise. exercises I can do, not the other way around. The influence of training age on number of sets : a beginner is not likely to need any more than one to two sets per exercise to gain a training effect. It could be argued that the more advanced a trainee becomes, the more sets required. I believe this is true up to a point. There is a point in time where further increases in volume (no. of sets) will not benefit, and the search for further training effects is limited to increases in intensity. 83

Training Age: a beginner to strength training is unlikely to need exposure to more than 1‐2 sets of a given exercise….. 84 And clearly the more advanced trainee needs greater volume, … …however this is only true up to a point. There is definitely a point of diminishing returns when it comes to total sets, and at this point further progress can only be made by increases in intensity.

Women have been found to be able to do a greater no. of reps at a given %age of their RM than men85

Gender – at a given %age of 1RM a woman will always perform more reps than a man

If in doubt ‐ do less : if you are unsure how many sets is optimal ‐ do less

When in doubt train harder and perform less overall sets

Capable versus optimal : most people in strength training perform a number of sets that they have the energy to do. This is endurance training, not strength training. Strength training effectiveness is not judged by what you did (i.e. how many sets you did), but rather how much change occurred as a result (i.e. size or strength). This training effect is a combination of the workout plus the rest / recovery until the next workout. You will not know what is optimal during the session unless you have indicators based on prior experience. Don’t work to metabolic signals such as total fatigue. And only use

Optimal v Capable – most trainees judge how effective a workout has been by how “beat up” they feel. Or by how much work (interpreted usually as how many sets) they have done. The effectiveness of training is not determined by the amount of fatigue it products but by the degree to which it improves the qualities and/or abilities you are trying to develop. You do not improve by training. You improve by recovering from training. The best advice I can offer as far as this goes is, even if you can do more – unless you have valid proof that in your case, more will be significantly better – always do less until you

83 King, I., 1999, Get Buffed (book), Chapter 7 – How many sets should I do in a workout?, p. 34‐37 84 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 49 85 King, I., 1999, Get Buffed (book), Chapter 7 – How many sets should I do in a workout?, p. 40

23 | P a g e

past indicators for number of sets if they have been effective. The day you realize they don’t work ‐ change the indicator ‐ I suggest to lower volume until further indicators suggest otherwise.

have that proof. 86

Number of sets in strength training has been influenced by hype : there are many interesting stories told of how bodybuilding editors have paid elite bodybuilders to allow the editor to write and publish a story about their training ‐ that in reality is far from accurate, usually exaggerated. Do not blindly accept what you read in a bodybuilding magazine! 87

Understand that traditional training programs that you read in magazines have been driven by hype (bomb and blitz your biceps!)….

Number of sets in strength training has been influenced by anabolic steroids : I firmly believe that strength training program design has been historically influenced by anabolic steroids. If you accept the influence that bodybuilding, weightlifting and powerlifting have had on program design, and you understand the role drugs play in these sports, you may gain a fuller appreciation of this influence. In brief if you take drugs you can handle higher volumes (higher number of sets). If you see someone in the gym doing set after set after set and they are growing from week to week, it is probably more a reflection of their drug program than their training program.88

…and by the use of anabolic steroids. If you accept my statements earlier of the influence of bodybuilding on general fitness programs, you should also realize the impact of anabolic steroids on bodybuilding. Someone on drugs can handle a lot more volume than someone drug‐free. Yet traditionally we have looked at ways to enhance recovery of the drug‐free trainee, while ignoring the very obvious fact that the training program needs to first be addressed.

To understand why I am critical of standards sets (i.e. three or more sets of the same reps and load), lets take a street‐language look at the ‘anatomy of the multiple sets workout’.

…I am not a huge fan of standard sets (i.e. work, set, rest, work set of the same exercise, rest, etc. I am even less of a fan of the 3 sets of 10 mentality.

86 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 50 87 King, I., 1999, Get Buffed (book), Chapter 7 – How many sets should I do in a workout?, p. 39 88 King, I., 1999, Get Buffed (book), Chapter 7 – How many sets should I do in a workout?, p. 38

24 | P a g e

The body, subject to the laws of homeostasis and innate protective mechanisms, rarely functions optimally during the first work set.

The body rarely functions well during the first work set of an exercise. 89

The second work set benefits from the first work set ‐ in what can be described as ‘neural arousal’, or greater neuro‐muscular innervation. Provided the rest periods between sets has been adequate (relative to your training goal), your nervous system is ‘woken up’ by the exposure to load in the first….. Psychologically, you have benefited from the exposure to the load of the first set ‐ now you are ready, anticipating the load…

The second set however tends to benefit from the first set in terms of neural innvervation – the body is ‘awake’ now. At the end of the second set, psychologically you now ‘own’ the weight.

How you respond to the third and subsequent work sets may be influenced by many factors including ∙ your entry level recovery (as reflected by

your resting stores of metabolic and neural substrates);

∙ your level of specific conditioning (ability to tolerate this volume);

∙ nutritional/ergogenic effects on your rate of substrate/neural chemical replacement; and

∙ how close to maximum effort and fatigue you went on the prior two work sets.

In a nut‐shell, if you are lifting the same load for say three sets of ten, it is unlikely it was your maximum in set one….

A third set at the same load as sets one and two is becoming an exercise in endurance. It is influenced by ….recovery status,… …nutritional status, substrate availability and ….to be honest residual fatigue from sets one and two. In a nutshell if you are still able to lift the same load for three sets, it is likely that you have selected loads based on the facts you are doing three sets – i.e. you didn’t use your maximum load.

In my opinion, it is difficult to do more than two sets at the same reps and load if the effort is maximal90

In general, I rarely use more than two sets of the same exercise at the same load91

89 Cosgrove, A., 2005 and 2009, Fitness Professionals Program Design Bible, Results Fitness, p. 51 90 King, I., 1999, Get Buffed (book), Chapter 7 – How many sets should I do in a workout?, p. 53‐55 91 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 52

25 | P a g e

Tempo – Selecting Repetition Speed

…the varying training effects that arise from varying movement speed

Tempo is merely a method that a good coach can use to vary rep speed to provide different training effects.

There are three numbers eg. 3:1:1. All the numbers refer to seconds. The first number relates to the eccentric phase. The second or middle number to the pause or isometric contraction duration between the eccentric and concentric contraction. The third number refers to the concentric phase. 92

Tempo is generally written as a 3‐4 digit formula. Eccentric : Isometric Pause at the bottom : Concentric : Isometric pause at the top

Another less common criticism is that it is too complex…93

It may appear over‐complicated

To communicate how fast or slow I wanted an athlete to move the load in strength training, I developed a numbering system in the 80’s.94

…tempo is nothing more than a method of communicating rep speed

Another less common criticism (one I used to get more so in the early 1990s) is that it is too complex and the movements should be ‘just done’. 95

A common argument is ‘if I focus on maintaining a 321 speed then I can’t focus on just working hard’96

Yes the system does need to be understood by the program writer (I suspect the greatest challenge to these critics), and yes it does need to be explained to the trainee97

So the tempo system DOES need to be understood by the coaches and the trainee

92 King, I., 1998, How to Write Strength Training Programs (book), p. 123 93 King, I., 1998, How to Write Strength Training Programs (book), p. 124 94 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 62 95King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 65 96 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 53 97 King, I., 1998, How to Write Strength Training Programs (book), p. 124

26 | P a g e

No, it doesn’t have to be executed with perfection ‐ it is just a guideline (so don’t get out your metronome!).98

Does it need to be executed with a metronome for absolute accuracy? No – it is just a useful guideline.

Australian biomechanist Greg Wilson did some great research in the 1990s in quantifying the role of the SSC. He found that if you do a conventional bench press with an eccentric or lowering phase that was about a second, it took a full four second pause in between the eccentric and concentric to completely eliminate the stretch shortening cycle99

Australian researcher Greg Wilson showed that it took a 4 second pause before we eliminated the stretch‐shortening effect. So anything less than a four second pause still involves the use of momentum

..the system does need to be understood by the program writer (I suspect the greatest challenge to these critics),100

Tempo is only getting bashed by people who don’t understand it….

Another important point to remember is that being aware of the movement speed allows you also to control this variable. There is little value in increasing the load in a subsequent workout if you also change the speed ‐ who knows whether you are getting stronger or working harder. You may well be just using more elastic energy!101

If I change your program from 6 reps to 12 reps I have effectively doubled your time under tension assuming your rep speed was constant. If your rep speed changes then I won’t ge the training effect I’m look for.102

Where I believe most get it wrong is this. For those concerned about power (rate of force development), I don’t recommend using anything less than a fast or attempted‐to‐be‐fast concentric contraction for some 80‐90% of total training time.103

As an important consideration however is the use of tempo with power athletes. For anyone concerned with power or speed, anything less than an explosive (or an attempt to be explosive) is not recommended for the bulk of your training….

…programs as published in most popular media are for bodybuilders. Slower concentric times are used ‐ and this is okay for bodybuilders.

While it is fine for a general fitness client or an aesthetic driven client to use slow concentric…..

98 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 65 99 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 63 100 King, I., 1998, How to Write Strength Training Programs (book), p. 124 101 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 63 102 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 54 103 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 65

27 | P a g e

A lack of awareness of the ‘need for speed’ (attempted acceleration) in the concentric phase in the power athlete may result in an adaptation to a non‐specific rate of force development. This is the same non‐effective and perhaps detrimental training effect that occurred when athletes first started using strength training and used the bodybuilding methods.

…it is largely detrimental for the explosive power athlete as it is non‐specific to the development of power.

Therefore the power athlete cannot afford to spend more than 10‐20 % (as a generalization) of their total strength training time using number greater than 1 as the third number.

…So for the explosive athletes a rep tempo will either end in a ‘1’ or an ‘X’.

… when the number one does appear as the third number, the power athlete must have it reinforced ‐ this means to try and go fast!

A tempo ending in ‘I’ – the concentric portion – means – go as fast as possible.

… And when the asterisk (*) is used ‐ it must look fast! 104

The letter ‘X’ is used in place of the last number to determine that the concentric portion of rep is to be performed in an ‘eXplosive’ manner. This means that not only must the athlete attempt to love the load quickly, it must also look fast.

You may note that only one out of five (or 20%) of the combinations use a deliberately slow concentric phase.

In summary, rep speed variation for athletes will come primarily through lengthening the eccentric or using pauses, rarely be slowing down the concentric portion of the rep.

,… the varying training effects that arise from varying movement speed …

My feeling is that rep speed is a potential source of training variety that a good coach can use.

And finally, ignoring the varying training effects that arise from varying movement speed is like throwing out 25% of your potential strength adaptations. 105

To ignore it is to short change your clients. When you consider we have sets, reps, and tempo, load and rest periods, to discard the manipulations we can make to any one of these is the equivalent of ignoring a potential 20% of our loading parameter. 106

104 King, I., 1998, How to Write Strength Training Programs (book), p. 124 105 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 65‐66 106 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 56

28 | P a g e

The second most common error is for the program writer to compile a sequence of numbers which, when combined with the reps written, result in a time under tension that is not specific to their intended training outcome e.g. 421 x 10 reps (=70 sec) for maximal strength!? 107

As a basic rule, select your rep range, but understand that you are selecting only part of the total time under tension formula. Then select a tempo or rep speed that ensures that the total time under tension falls into the range you are look for the adaptations.108

As an example, say you're doing 10 reps of bench press using a 3111 speed of motion. Each rep takes about 6 seconds, and the total time under tension when multiplied by 10 equals 60 seconds, which is perfect for hypertrophy.109

For example – if you select ten reps, you are typically looking for a hypertrophy response. Which means that you are seeking an adaptation within the 40‐70 second time‐under‐tension zone. This means selecting a rep tempo that takes at least 4 seconds to perform (in order to reach the minimum threshold of 40 seconds TUT)…

The primary role of controlling the pause between lifting and lowering weights is simply to negate or exploit the effects of the stretch shortening cycle (SSC).110

Depending on whether or not you want to reduce or exploit the stretch‐shortening cycle will determine how long the pause is likely to be...

…it took a full four second pause in between the eccentric and concentric to completely eliminate the stretch shortening cycle 111

….in general although a 4s pause has been shown to eliminate the stretch shortening cycle...

I call it the four‐second rule. Any combination of numbers that equals four seconds or more in the lowering phase and the pause will negate or partially negate the stretch shortening cycle phenomenon.

I feel that a combined eccentric and isometric portion of the lift of 4s will…

Unfortunately, doing a slow lift didn't transfer over to the sports they were playing. They should have been using explosive concentric movements.112

…The concentric portion of the repetition should rarely take more than 2 seconds…

To provide guidelines as to the training methods that these speed of movement combinations are most suited to, the

So in this example a good tempo for our adaptation would be along the continuum of 40X to 221….114

107 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 65‐66 108 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 56‐57 109 Louma, T., and King., I 1999, Four Seconds to More Productive Workouts, 1999, Fri, May 21, T‐mag.com 110 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 62 111 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 63 112 Louma, T., and King., I 1999, Four Seconds to More Productive Workouts, 1999, Fri, May 21, T‐mag.com

29 | P a g e

following figure is provided. This figure also provides ranges of speeds that are suited.113 …if movements need to be done slowly or quickly, this eliminates certain exercises. Power cleans are not suitable slow lifts. Use deadlifts instead. Deadlifts are not suitable fast lifts. Use power clean instead. 115

Obviously certain exercises can not be performed at certain tempos, so bear in mind that you may need to adjust reps and tempo slightly after structuring the rest of the program (e.g. you cannot perform step ups at a 505 tempo).116

114 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 57 113 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use? p. 66 115 King, I., 1998, How to Write Strength Training Programs (book), Suitability of Exercises, p. 130 116 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 57

30 | P a g e

Rest Period Selection

the shortening of the rest period : the focus in this method is to reduce the rest periods between sets as a form of progression. This is from the metabolic perspective, focusing on the discomfort of working under lactic acid. 117

I can purposefully use shorter rest periods to create a lactate tolerance effect.

…short rest periods, as I have explained above, creates greater fatigue of the metabolic system, which is supportive of hypertrophy, and also has been shown to cause higher testosterone and growth hormone release. Higher GH (growth hormone) release has been related to lowering body fat. 118

For the purpose of hypertrophy training and fat loss, short rest periods of 30‐60 seconds coupled with higher volume training have been found to cause elevated levels of GH and testosterone.

…there is an inverse relationship between reps and rest period ‐ generally speaking the lower the reps, the longer the rest you should take. The higher the reps, the shorter the rest periods required. 119

The higher the training intensity (i.e .the load) …. ‐ the longer the rest period should be.

it does appear that heavier trainees require longer rest periods than lighter trainees.

…and the larger the client ‐ the longer the rest period should be.

…there is an inverse relationship between reps and rest period ‐ generally speaking the lower the reps, the longer the rest you should take. The higher the reps, the shorter the rest periods required. 120

So there is an inverse relationship between reps and rest periods (remember – the reps influence everything). Performing sets of 2‐3RM will require a longer rest period than performing sets of 15‐20RM. 121

117 King, I., 1999, Get Buffed (book), 1999, Chapter 5 – How hard should I train?, p. 22, 118 King, I., 1999, Get Buffed (book), Chapter 17 – What training methods are available?, p. 96 119 King, I., 1999, Get Buffed (book), Chapter 13 – How long should I rest between sets?, p. 71 120 King, I., 1999, Get Buffed (book), Chapter 13 – How long should I rest between sets?, p. 70 121 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 58

31 | P a g e

Exercise Selection

The purpose of the following is to provide you with a model of progression through the training methods for each muscle group. This model goes beyond a theoretical model ‐ you can apply this same progression in subsequent stages of a periodized strength training program ‐ but you don’t have to. You could vary it, or use other exercise progressions. 122

All exercises can be progressed and regressed according to client ability. You can take a simple exercise like a squat and regress it to, for example a squat with support, or progress it, to an explosive squat, or an overhead squat. You can take a simple push pattern like a push up and regress it to an incline push up or progress it to DB pressing or bench pressing

The following is a sample list, not in any order, of the major muscle groups the body: Table 1 ‐ A sample list of muscle groups, not in any order.

abdominals lower back hip dominant quad dominant vertical pulling vertical pushing horizontal pulling horizontal pushing

There are several ways to define a ‘movement pattern.’ The simplest method is presented here….: Horizontal Push Horizontal Pull Vertical Push Vertical Pull Hip Dominant: Lower Body Quad Dominant: Lower Body Core

Trunk i. Flexion

a. Trunk b. Hip c. Lateral (hip and

trunk) ii. Extension

a. Trunk b. Hip

iii. Rotation a. Trunk b. Hip 123

Core: Trunk Flexion / Extension, Hip Flexion / Extension Trunk and Hip Rotation. 124

122 King, I., 2000, How to Teach (book), Mar 2000, Exercise ‘Family Trees’, p.49 123 King, I., 2000, How to Teach (book), Major Muscle Groups and Actions: p.34 124 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 59

32 | P a g e

My next and final step is to divide all the above into unilateral and bilateral, and single and double/multi‐joint exercises 125

Exercises can be progressed as follows: * Single joint to multiple joint * Unilateral to bi‐lateral. 126

I tend to periodize from slow to fast…127 …I like to start with slow speed movements. Slow speed movements ensure a reduced load, but more importantly give time for you to adjust / control the movement 128

Slow to fast Start a skill at a speed that allows success, slow down to gain control, then once it can be mastered, can be progressed to explosive speed.

Generally speaking I like to commence a training career, year or block, with the mastering of the control/stability sub‐quality (see Fig 1 below),and then over time phase along the sub‐quality continuum to my end goal. This is simply moving from left to right along the strength sub‐qualities continuum. If the sub‐quality I want to peak on is one from earlier along the continuum, I return to it. 129

Fig 1 — The strength sub‐qualities continuum.

Rehabilitation and exercise specialist Paul Chek has suggested always following a basic continuum of: Flexibility →Stability →Strength → Power →Speed.

the longest I would recommend a program to last for is twelve (12) weeks. The shortest program I would recommend is four (4) weeks. 130

It is however typical to spend 4‐12 weeks at each stage.

In brief you and I have choices. We can enhance performance, or we can prevent injury, or we can do both.

Ideally we approach goals and correct problems at the same time…131

If we are going to do both, I like to do injury prevention first.132

…However it should be noted that correction of imbalance takes precedence over aesthetic, gender‐driven or

125 King, I., 1998, How to Write Strength Training Programs (book), Exercise Selection, p. 40 126 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 60 127 King, I., 1999, Get Buffed (book), Chapter 12 – What speed of movement should I use?, p. 63 128 King, 1999, Get Buffed (book), Chapter 17 – What training methods are available?, p. 88 129 King, I., 2000, Thinking Man's Guide to Ab Training, Fri, Sep 22, 2000 130 King, I., 1998, How to Write Strength Training Programs (book), Program Length, p. 92 131 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 60‐61 132 King, I., 1999, Get Buffed (book), Chapter 22 – Injury Prevention?, p. 111

33 | P a g e

performance exercise.

… Look also for the muscle groups that may not be specific to performance, but that need to be trained to in order to maintain an injury free status 133

Otherwise we are risking and to be honest promoting injury.

If the time frame is shorter I’m prepared to sacrifice a little bit more. When I say sacrifice, I am a little bit less dogmatic about…If I am taking a long term view, I will sacrifice a lot of their normal training to get it right for the long term. But if I have only got a 12 month time frame then I have to compromise the long term picture for the short term picture. 134

The only exception to this rule is when training an athlete who is on a strict timeline for competition. In this case all corrective work will be phased into the base and mid‐to‐late competitive phases135

Balance: Balancing a Program

all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body.136

All things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body (unless of course the goal is to CAUSE a training imbalance in order to correct an existing one).

Designing a prioritization program is a real art that few have mastered. Or more accurately, being able to identify the priority in any given program and therefore designing a subsequent program to reverse or share around the prioritization is the true and rare art. You see, in essence all programs have an imbalance or a prioritization. This come from the sequence of exercises within the workout and week, the allocation of volume, the relative use of intensity, the comparative selection of exercise categories and so on 137

Programs can be prioritized by volume of movement (number of sets and reps), sequence of movement (in the workout, in the week and in the program), and loading of movement (amount of weight involved). 138

133 King, I., 1998, How to Write Strength Training Programs (book), Muscle Group Selection, p. 75 134 King, I., 2000, Injury Prevention & Rehabilitation (DVD), Disc 2, approx 22 mins in 135 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 61 136 King, I., 1998, How to Write Strength Training Programs (book), Exercise Selection, p. 41 137 King, I., Ask the Master (book), 2003, Program Design – Strength Training, p. 143 138 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 62

34 | P a g e

For the most part I support the use of big muscle group exercises. Some call them basic movements. They are the foundation of most strength sports. I believe they are not only more effective for size and strength, they are more time effecient….139

It goes without saying, (but it doesn’t) that imbalances and corrective stages aside, that there are certain exercises that are just more effective overall than the others.

….the Olympic lifts (cleans, snatches and variations of these) are excellent and universally popular exercises for the development of explosive power 140

For the explosive athlete I am a big believer in the Olympic lifts and their variations for power development.

…i.e. they train more muscle mass in a shorter period of time.

These ‘big bang’ exercises are multi‐joint, multiple muscle group and sometimes multi‐planar exercises and recruit considerably more muscle mass than single joint or machine variations.

If I had to pick a few basic movements that I believe you should base your training around they would include the exercises listed in Figure 50…141

So whether your goal is strength, hypertrophy of fat loss, some variations of these exercises should be in pretty much all training program at some point 142

139 King, I., 1999, Get Buffed (book), Chapter 14 – How do I know which exercise to use?, p. 75‐76 140 King, I., 1998, How to Write Strength Training Programs (book), 1998, Prioritizing Muscle Groups, p. 139 141 King, I., 1999, Get Buffed (book), Chapter 14 – How do I know which exercise to use?, p. 75‐76 142 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 62

35 | P a g e

Periodization and Progression of Intensity

Figure 14 ‐ Key concepts and aims of progressive application of intensity within a cycle. Week or Micro‐cycle Number

Key Concepts and Aims

1

∙ sub‐maximal load ∙ definitely no missed reps ∙ focus on and exaggerate

technique ∙ get technique feedback if

available (from spotter, instructor or coach); make sure you get it in this week143

A sample method we have used in our facility is as follows: Each stage represents a week… Week One: Introductory Week * Typically we are introducing new exercises in this phase, so our goal Is to focus on correct technique and develop good form * Sub‐maximal loads. If we know that the client should be able to handle 100lbs for 10 reps in this phase – we will ‘unload’ and only use 90lbs for 10 reps – focusing again on excellent technique. Definitely no missed reps. * A reduced number of sets. For example the program may call for 2‐3 sets of each exercise. In the introductory week we will typically only perform 1‐2 sets of each.

Consider this ‐ in week 1 of a new cycle, you face in most cases an unfamiliar exercise. This in itself will cause adequate muscle micro‐trauma from which to recover. 144

The exposure to the new exercises will be enough of a stimulus so the volume can be reduced.

Week or Micro‐cycle Number


2

∙ work to prior maximum levels as estimated at the commencement of the cycle

∙ use a spotter where necessary but preferably no missed reps

∙ maintain technique from previous week

Week Two: Base Week * Work to previous maximal levels (i.e. in the above example – 100lbs for 10 reps) * Increase the number of sets to the prescribed number. * Maintain technique. * No missed reps should occur 145

143 King, 1999, Get Buffed! (book), Chapter 5 – How Hard Should I train?, p. 25 144 King. I., 1999, Get Buffed! (book), Chapter 4 – How hard should I train?, p. 23‐24 145 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 63

36 | P a g e



3

∙ work to supra‐maximallevels

∙ the start‐cycle maximum may now be higher, in which case you are really only working to your new maximum levels

∙ some missed reps may occur (but don‘t aim for them), or you may use overload methods ‐ so use spotters

∙ minimize technique breakdown146

Week Three: Overload Week * Now we start to push it – looking to set new personal best in the lift (based on last week’s performances) * Full volume * Minimize technical breakdown. Although we are attempting what is essentially at this point supra‐maximal work, we do not want to attempt a rep that the client is not sure that they will be able to complete. 147



3

∙ work to supra‐maximallevels

∙ the start‐cycle maximum may now be higher, in which case you are really only working to your new maximum levels

∙ some missed reps may occur (but don‘t aim for them), or you may use overload methods ‐ so use spotters

∙ minimize technique breakdown148

Week Four: Shock Week * Working from previous personal bests – leave nothing in the tank this week * Full volume, plus advanced overload techniques if necessary, (drop sets, forces reps etc) * Again, minimize technical breakdown, however, missed reps may occur at this stage. However they should only ever occur at this state, and going to failure as a goal is not recommended 149

146 King, 1999, Get Buffed! (book), Chapter 5 – How Hard Should I train?, p. 25 147 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 64 148 King, 1999, Get Buffed! (book), Chapter 5 – How Hard Should I train?, p. 25 149 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 64

37 | P a g e

I recommend at least one full recovery week after each 12 week training block

Every twelve weeks, a full week off from training needs to be scheduled. 150

…Ignoring this concept is a guarantee to over‐training and injury. 151

Using this model, we build in the recovery and the progression in volume and loading without risk of overtraining.

150 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 64 151 King, 1999, Get Buffed! (book), Chapter 25 – Recovery Methods, p. 134

38 | P a g e

Typical Flaws in Programming

20. Average duration (time under tension ‐ TUT) of reps and sets : If the average SOM is 321, the TUT is 6 seconds per rep, and if the average number of reps is 10, the average duration of TUT per set is 60 seconds or 1 minute. eg. 321 = 6 seconds 6 secs x 10 reps = 60 seconds 21. Rest periods to be used : Determine the average rest periods to be used. eg. 2 mins. 22. Calculate total set time : This is done by adding average TUT per set to average rest time. eg. Average TUT per set = 60 sec + 2 minutes average rest period = 3 minutes 152

TIME Let’s do the math: 3 sets x 25 (reps) x 8 seconds (tempo) + 90 seconds rest = 3 x 290s = 870 seconds ….That’s 29 minutes of lunges.153

all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body. For example for every upper body exercise there would be a lower body exercise. For every upper body pushing movement, there would be an upper body pulling movement. For every vertical pushing movement there would be a vertical pulling movement….154

As stated earlier, a training program should exhibit a balanced approach to each movement pattern, and demonstrate similar loading and volume across each joint (particularly with antagonist movement patterns). 155

Now count how many exercises and sets you do for pulling and pushing in each training week or micro‐cycle. Are the numbers equal? If not, which dominates. If you are doing more pushing than pulling movements, you are heading towards trouble. Secondly,

Let’s analyse the parameters of the recently very popular German Volume Training Program…..

152 King, I., 1998, How to Write Strength Training Programs (book), 1998, Prioritizing Muscle Groups , p. 15‐16 153 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 66‐67 154 King, I., 1998, How to Write Strength Training Programs (book), p. 41 155 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 67‐70

39 | P a g e

consider the sequence of these exercises ‐ does the pushing or pulling appear earlier in the training week or training day? If pushing movements receive greater prioritization than pulling movements, based on their sequence within the week and within the workout, you are again heading from trouble. 156 We’ve got an imbalance by volume, we've got an imbalance by sequence and then we drop the pulling movement, which is the key to countering the pushing movement at the end of the program, absolute end of the program on both days. That’s diabolical. That is just ridiculous; it's almost criminal, in my opinion. That’s suicidal to the shoulder, that’s shoulder‐suicide. I don't mean to go all hype about it but there’s no other way to describe it....157

Conclusion: The quad and hip dominant movement patterns are not balanced. The vertical push and pull components of this program are not balanced in terms of total sets, reps ar poundage. The program is likely to cause a massive imbalance in the rotator cuff 158 ….perhaps a better name would be the German Orthopaedic Development program.

156 King, I., 1999, Get Buffed (book), Ch 27 – Trouble‐shooting your training, p. 157‐158 157 King, I., 2000, Injury Prevention & Rehabilitation (DVD) 158 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 67‐70

40 | P a g e

Putting it all Together

Figure 57 ‐ Rate of change of program appropriate for varying training levels

First of all we need to remember that the average client adapts to the program in as little as four weeks…159

Beginners ‐ at least every 4‐12 weeks 160

Table 45 ‐ Periodization of rest period with alternating periodization of strength training. 161

Week No. Reps Rest Periods

1‐3 10‐12 1 m

4‐6 6‐8 3 m

7‐9 8‐10 2 m

10‐12 4‐6 4 m

Example: (using non‐linear alternating periodization) Weeks: 1‐4 5‐8 9‐12 13‐16 Reps: 15‐20 10‐12 12‐15 8‐10 Temps: 422 311 402 201 Rest: 60 90 75 120

Number of sets per exercise possible : Now you will know how many sets per exercise are possible. You simply divide the number of sets per muscle group by the number of exercises desired per muscle group. You can complete the table below. eg. 4 sets per muscle group / 2 exercises per muscle group = 2 sets per exercise

Variable Example 162

Proposed Duration 60 min

Average Speed 321

Average TUT per rep 10

Average TUT per set 60 sec (1 min)

Average rest period (RP) 2 min

Set time = TUT+RP 3 min

Total # of Sets Permissible (Total Duration/Set time)

60/3 = 20

Each set (according to above plan) will take 20 x 8 (422) = 160 When we add in the rest period (60s) we end up with 220s total set time. We multiply this by 2 (we want to perform two sets of each exercise) and we have 440s per each exercise. If we divide our total exercise time (35 mins) by 440s we get 4.7. This means we only have time to perform 4.7 exercises per workout in this phase....163

159 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 71 160 King, I., 1999, Get Buffed!, Chapter 19 – How Long Should I Stay on the Same Program For? p. 98 161 King, I., 1998, Periodization: How to Write Strength Training Programs (book), 1998, p. 82 162 King, I., 1998, How to Write Strength Training Programs (book), 35 Steps to Program Design, p. 17 163 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 72

41 | P a g e

No of Muscle Groups (MG’s) /Workout

5 (this is just an example)

No of sets available per MG

5

No of Exercises/MG 4 (this is just an example)

No of Sets/Exercise Possible

2

Figure 9 ‐ ……… 164

Monday (A) Wednesday (B) Friday (C)

Quad dominant Horizontal push Hip dominant

Lower back

Horizontal pull Vertical push

Vertical pull Triceps Biceps

Forearms Calves Upper traps

So in this example we have decided that the movement allocation be as follows: 165 Day One Day Two Day Three ___________________________________ Horiz Pull Vertical Push Quad Dominant Hip Dom Vertical Pull Horizontal Push

164 King, I., 1999, Get Buffed!, Chapter 4 – How often should I train? , Get Buffed! (book), 1999, p. 18 165 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 72

42 | P a g e

Sample Exercises

Biceps – three categories, it’s a very simple approach but it’s very effective. In your biceps, I want you to look at your biceps this way: Category 1 – elbow behind body; category 2 – elbow beside body; category 3 – elbow in front of body. Now with a different colour pen, write the following – supination, neutral, pronation. The message here – to fully exploit your biceps – you would need to consider those 6 options. And that gives you how many? That gives you endless options. Endless options….there is 3 ways by 3 ways…at least 9 if not more variations…...in other words if we just took a pair of DBS we have got 9 different bicep.... exercise, without considering all the cables and bars and different sorts of shape bar and the machines...166

There are so many variations for exercises, that we are truly limitless…If for example, I select horizontal pushing, I can use a barbell with a close, medium or wide grip, or dumbbells, with the dumbbells being pronated, semi‐supinated or held with an offset grip. This gives me six possible variations of the loading implement alone. I can then use an incline bench, a flat bench, a decline bench or a stability ball. These simple variations have now afforded me the ability to do twenty four different variations of a simple horizontal press…add to this the fact that push ups, flies, and dips are all in the same category and you start to appreciate the fact that an exercise encyclopedia will never be complete. 167

166 King, I., 1998, Strength Specialization DVD, Part 4, 2 hr 50min 167 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 74

43 | P a g e

Quad Dominant Exercises

Lower Body Quad Dominant: The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category : 2.i.a Co‐contraction partial lunge 2.i.b Static lunge 2.i.c Squat 2.i.d Explosive Squat 2.i.e Jump squat 2.i.f Squat 168

Lower Body Quad Dominant p. 75 Squat p. 76 Bulgarian Split Squat p. 77 Partial Co‐contraction Lunge p. 79 Static Lunge p. 80 Dynamic Lunge p. 82 Overhead Squat p. 83 One leg squat p. 84 Front Squat p. 85 Explosive Squat p. 87 Jump Squat p. 89 Single leg partial squat p. 90 Single Arm DB Overhead Squat 169

Squat: Place the bar as high on your neck as comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated….. Squat as deeply as you can without exceeding forty‐five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift.…. The concentric phase should mirror the eccentric phase exactly.170

Squat: Place the bar as high on your neck as comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. Squat as deeply as you can without exceeding forty‐five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. The concentric phase should mirror the eccentric phase exactly.

Single Leg Squat – back foot on the bench : Face away from a normal height bench, and place your rear leg up on the bench. You can

Bulgarian Split Squat: …Start with a bench behind you. Facing away from the bench place one foot on the bench and one foot

168 King, I., How to Teach (book), Mar 2000, p. 99 ‐ 105 169 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 75‐91 170 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 25

44 | P a g e

check your distance by having a relatively vertical shin throughout the movement. Keep your chest and trunk vertical throughout. Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground. … – go all the way down until the knee is brushing but not resting on the ground – pause – … – then come back up all the way to the top but stop short of full extension. Pause. This is one rep. Have a short rest before doing the other leg and of course, do the weak side first! 171

out about two to three feet in front of the bench. You will now be in a modified lunge position. With the bulk of your bodyweight on the front leg, bend you front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. Pause in this position and then return to a fully upright stance. Repeat for the desired number of reps and then switch sides. 172

Co‐contraction partial lunge: • stand with one foot forward, the other

back. • feet should be shoulder width apart. • flat footed on front foot, rear foot on ball

of toe. • lower the hips about 6 inches (15 cm) or

less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases.

• also focus on recruiting the gluteals of the lead leg. To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction. Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason.

• you may find that initially your ability to recruit through range is limited ‐ so use only that range through which you can recruit to a satisfactory level. 173

Partial Co‐contraction Lunge: … even the most battle‐scarred gym veteran. Beginning in a lunge position – lower you back leg until your knee touches the floor. Place one hand on the vastus medialis of your lead leg – the teardrop muscle just on the inside of your knee. Place your other hand on the glute of the same leg. Now raise your back knee one inch off the floor and you’ll feel the vastus medialis and the glute contract. This is the start position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the two muscles. The second you lose that tension (it likely won’t be long) pause and the slowly return to the start position (one inch off the floor). Again you only work in a range where the muscles are contracting – do not perform this exercise through any range where the glutes and vastus medialis are not firing. Repeat for the prescribed number of reps or until total muscular fatigue – whichever comes first. Repeat with the other side. 174

Static lunge: Place the bar on your back or dumbbells in your hand, and take a long step out. The

Static Lunge: Place the bar on your back or dumbbells in your hand, and take a long step out. The

171 King, I., 2002, Get Buffed! II – Get More Buffed!, Stage 1 – C Day Exercise Descriptions, p. 186 172 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 76 173 King, I., How to Teach (book), Mar 2000, p. 100 174 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 77‐78

45 | P a g e

horizontal length of this step will be determined by the shin of the lead leg during the lowering. Keep it fairly vertical. … The bottom position should be one where the knee of the rear leg is almost brushing the ground. The top position should be just short of end of range. Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg. Yes, you can take a short rest between legs ‐ no more than 30 seconds though.175

shin of the lead leg will determine the horizontal length of this step during the lowering. Keep it fairly vertical. Also, aim to keep the trunk vertical throughout the movement. The bottom position should be one where the knee of the rear leg is almost brushing the ground. The top position should be just short of end of range. Complete all the reps on this first side (which of course you will know to be your weak side) before going with the other leg. Yes, you can take a short rest between legs ‐ no more than 30 seconds though176

Single leg squat: stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, I expect somewhere between 5‐10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. …. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up…..177

One leg squat: Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5‐10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up. 178

Squat: Place the bar as high as is comfortable on the

Front squat: Place the bar as high on your neck as

175 King, I., Get Buffed (book), 1999, p. 201‐202 176 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 79 177 King, I., Get Buffed (book), 1999, p. 203‐204 178 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 83

46 | P a g e

neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet….. Squat as deeply as you can without exceeding forty‐five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase. ….179

comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly forward. The bar should be pressed against the throat. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. Squat as deeply as you can without exceeding forty‐five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. The concentric phase should mirror the eccentric phase exactly.180

Squat: Place the bar as high on your neck as comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated…. Squat as deeply as you can without exceeding forty‐five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift.181 Explosive Squat Perform the technique as above but aim to perform these reps with maximal acceleration in the concentric phase, ideally allowing you to finish on your toes. This exercise is more about trying to lift fast than actually looking fast.182 As above, but try to move the weight as fast as possible during the lifting phase. Accelerate as fast as possible such that you finish on your toes.183

Explosive squat: Begin by standing with feet shoulder width apart, bar resting on your upper traps. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Keep your feet either straight or slightly externally rotated. Squat as deeply as you can without exceeding forty‐five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. At the bottom of the squat, pause briefly and then explode up – as fast as possible, so that momentum carries you up onto your toes, almost coming off the floor. The main difference between this technique and the regular squat Is the rapid acceleration in the concentric phase – we really must strive for speed at this point.184

179 King, I., Get Buffed (book), 1999, p. 182‐183 180 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 84 181 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 25. 182 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 39 183 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 36

47 | P a g e

Single leg partial squat: Stand on the edge of a low block (eg. 1/3 to ½ the height of a normal bench height). Have the weak leg on the box and the strong leg off the edge of the box. Bend at the knee of the weak side, lowering down (2‐3 seconds) until the sole of your feet almost brushes the floor. Keep sole parallel to ground. Pause for 1 second and return to full extension in about 1‐2 seconds. At the 10th rep, pause at the bottom position for 10 seconds. You must not rest the non‐supporting leg on the ground at any stage during the set. Hands on hips. Then continue reps until you get to 20. Repeat the 10 second pause. Can you go on? If yes, remember, what you start you must finish ‐ this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps. If you get to 50 reps, look to raise the height of the block. Preferably don’t hold on to anything during the set ‐ the challenge of balance will add to the fatigue. However you may wish to do this near a wall or squat stand just in case.….. 185

Single leg partial squat: Stand on the edge of a low block (e.g. 1/3 to ½ the height of a normal bench height). Have the weak leg on the box and the strong leg off the edge of the box. Bend at the knee of the weak side, lowering down (2‐3 seconds) until the sole of your feet almost brushes the floor. Keep sole parallel to ground. Pause for 1 second and return to full extension in about 1‐2 seconds. At the 10th rep, pause at the bottom position for 10 seconds. You must not rest the non‐supporting leg on the ground at any stage during the set. Hands on hips. Then continue reps until you get to 20. Repeat the 10‐second pause. Can you go on? If yes, remember, what you start you must finish ‐ this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps. If you get to 50 reps, look to raise the height of the block. Preferably don’t hold on to anything during the set ‐ the challenge of balance will add to the fatigue. However you may wish to do this near a wall or squat stand just in case. 186

184 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 85‐86 185 King, I., Get Buffed (book), 1999, p. 180‐181 186 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 89

48 | P a g e

Hip Dominant Exercises

Lower Body Hip Dominant: The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category : 2.i.a Lying single leg hip‐thigh extension 2.i.b Single leg bent knee deadlift 2.i.c Deadlift 2.i.d Power clean 2.i.e Jump shrug 2.i.f Deadlift 187

Lower Body Hip Dominant p. 92 SHELC p. 93 Hip Thigh Extension p. 94 Romanian Deadlift p. 95 Step Up p. 97 Good Morning p. 98 Single Leg Deadlift p. 99 Single Leg Romanian Deadlift p. 100 Deadlift p. 101 Deadlift off box p. 103 Snatch Grip Deadlift from box 188

Lying Supine Single Leg Hip/Thigh Extension.• Ly on your back on the ground. • Bend one leg up till the knee is 90

degrees, with that foot flat. • Keep the other leg straight out on the

ground. • Put your weight through that foot and

raise the straight leg up till the straight leg is in line with the thigh of the bent knee, and there is a straight line between the shoulders and the knee.

• Lower back down but do not rest fully on the ground.

• Once all reps are completed, perform set on other leg.189

Hip‐thigh extension: Lying supine on the floor, bend your left leg to 90 degrees, and straighten your right leg. Your arms should be face up at 45 degrees from your body. Now lift your entire body up one inch by pushing off your left foot. This is the start position. Continue to lift until your entire body is in a straight line and your thighs are parallel to each other. The only parts of your body that are in contact with the floor are your arms, upper body and left foot. Lower to one inch off the floor, pause and repeat for the desired repetitions. Be sure to keep the hips in a straight line. Repeat with the other side.190

MG Stiff Legged Deadlift …take a medium grip (about shoulder width) and commence in a standing position. Lower the bar down by bending at the hips,

Romanian Deadlift: Take a medium grip (about shoulder width) and commence in a standing position…. Lower the bar down by bending at the hips,

187 King, I., How to Teach (book), Mar 2000, p. 106 ‐ 112 188 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 93‐113 189 King, I., 2002, Heavy Metal Q & A, Sample Bodyweight only workout, T‐mag.com, 20 Oct 2002 190 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 93

49 | P a g e

not at the knees. 191 Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip….192 In the start, the knees should be slightly bent and remain exactly at joint angle during the lift… 193

not at the knees. Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip. In the start, the knees should be slightly bent and remain exactly at that joint angle during the lift. 194

Step up: Stand facing a bench. Place one foot on the bench and the other on the floor. Push through the bench foot and lift the body up. Do not allow the trailing leg to touch the bench. Lower under control, pause briefly at the bottom and repeat. Complete all reps for one side before changing legs. Start on a low step – look to increase the height of the step.195

Step Up: Stand facing a box or bench, ideally with the height of the box being slightly above knee height. Place your non‐dominant foot on the step. Pushing through the heel of the raised foot and NOT through the training leg (a very common way to cheat the exercise) step upon to the box, however, … ….do not allow your training leg to touch the top of the box. This is a single leg exercise all the way. Once you can perform the desired number of repetitions, at the prescribed tempo, increase the resistance, either with dumbbells in your hand or a barbell on your back. Repeat with the opposite leg.196

191 King, I., Get Buffed (book), 1999, MG Stiff Legged Deadlift, p. 215‐216 192 King, I., Get Buffed (book), 1999, MG Stiff Legged Deadlift, p. 206 193 King, I., Get Buffed (book), 1999, MG Stiff Legged Deadlift, p. 215‐216 194 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 94 195 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 19 196 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 95‐96

50 | P a g e

Russian Deadlift: … With the bar on your back, take a shoulder width stance and slightly bend the knees. The knee angle is now not to change during the lift. Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned. Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip. For most, this will not be very far! You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering. During the lift, squeeze the gluts. This increases the hamstring involvement, which is the aim.197

Good Morning: With the bar on your back, take a shoulder width stance and slightly bend the knees. The knee angle is now not to change during the lift. Flex or lower forward from the waist, keeping your chest up and hip/spine flat i.e. aligned. Only flex forward as far as you can PRIOR to any rounding of the spine or posterior rotation of the hip. For most, this will not be very far! You can also accentuate the hamstring involvement by pushing the bum back and allowing your weight to drift to your heels during the lowering. During the lift, squeeze the glutes. This increases the hamstring involvement, which is the aim.198

King Deadlift: This is a single leg bent knee deadlift ‐ one of my very own creations! Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Hands on hips or by side. The aim is to bend the knee of the supporting leg until the knee of the non‐supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout). If this is the case ‐ and I expect it will be ‐ look to increase the range from workout to workout. You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. …. No warm up set needed. When you can do more than 15‐20 reps FULL RANGE look to hold DB’s in the hands ..199

Single Leg Deadlift: This is a single leg bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. If doing this exercise with no external loading – put your hands on your hips or by your side. The aim is to bend the knee of the supporting leg until the knee of the non‐supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout). If this is the case ‐ and I expect it will be ‐ look to increase the range from workout to workout. You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. No warm up set needed. When you can do more than 15‐20 reps FULL RANGE look to hold DB’s in the hands.200

197 King, I., 1999, Get Buffed (book), 1999, p. 206‐207 198 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 97 199 King, I., Get Buffed (book), 1999, King Deadlift: p. 192 200 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 98

51 | P a g e

Single Leg standing Stiff Legged Deadlift: …Stand on one leg ‐ have the other foot off the ground, but kept roughly parallel with the leg doing the supporting. Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!). Now bend at the waist, allowing the back to round and reach slowly towards the floor. If your range allows, touch the floor with the fingertips and return to the starting position….201

Single Leg Romanian Deadlift: Stand on one leg ‐ have the other foot off the ground, but kept roughly parallel with the leg doing the supporting. Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!). Now bend at the waist, allowing the back to round and reach slowly towards the floor. If your range allows, touch the floor with the fingertips and return to the starting position. 202

201 King, I., Get Buffed (book), 1999, p. 191‐192 202 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 99

52 | P a g e

Vertical Pushing Exercises

Upper Body Vertical Pushing: The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category : 3.ii.a Single arm controlled lateral arm raises 3.ii.b DB shoulder press 3.ii.c Bar shoulder press 3.ii.d Push press 3.ii.e Push jerk 3.ii.f Shoulder press203

Upper Body Vertical Pushing p. 105 Military press p. 106 Shoulder press p. 107 Shoulder press p. 108 DB Push Press p. 109 Seated DB Military Press p. 110 DB Lateral Raise p. 111 DB Split Jerk p. 113 Jerk

Military Press – Behind the neck/Bar/seated: Grip the bar at six inches outside shoulder width. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range. 204

Military press – Behind the neck/Bar/seated: Grip the bar at six inches outside shoulder width. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.205

Shoulder press ‐ MG/Bar/seated: Grip the bar at shoulder width. Take the bar off a squat rack on to the front of the shoulders as you would for front squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the collarbone. Ensure full range.206

Shoulder press – MG/Bar/seated: Grip the bar at shoulder width. Take the bar off a squat rack on to the front of the shoulders as you would for front squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range.207

203 King, I., How to Teach (book), Mar 2000, p. 122 ‐ 128 204 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 18. 205 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 105 206 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, p. 35 – wks 1‐16. 207 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 106

53 | P a g e

Shoulder press ‐ WG/Bar/seated : Grip the bar as wide as possible. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range. 208

Shoulder press – WG/Bar/seated: Grip the bar as wide as possible. Take the bar off a squat rack on to the back of the shoulders as you would for squats. Sit down on a bench and move feet out to 45 degrees. Press the bar overhead to full extension. Lower under control to the base of the neck. Ensure full range. 209

Seated DB Shoulder press: Seated with a DB in each hand, at shoulder height, palm facing forward. Extend arms straight overhead. Pause and lower under control to the starting position.210

Seated DB Military press: Seated with a DB in each hand, at shoulder height, palm facing forward. Extend arms straight overhead. Pause and lower under control to the starting position 211

Lateral DB ‐ limited raise: Stand with a DB in each hand. Raise the DB’s to the side until they are just above parallel to the ground, or just above shoulder height, pause…, lower the DB’s back down …., pause, and return to the top position. This is the range….. 212

DB Lateral Raise: Stand with a DB in each hand. Raise the DB’s to the side until they are just above parallel to the ground, or just above shoulder height, pause, lower the DB’s back down, pause, and return to the top position. This is the range. 213

208 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, p. 35 ‐ wk 1‐16 209 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 107 210 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7'ss Squad, June 2000, p. 41 211 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 109 212 King, I., Get Buffed (book), 1999, Lateral DB ‐ limited raise, p. 186 213 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 110

54 | P a g e

Vertical Pulling Exercises

Upper Body Vertical Pulling: The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category : 3.i.a Scarecrow 3.i.b Lat pulldown 3.i.c Chin up 3.i.d Chin up 3.i.e Overhead medicine ball throw 3.i.f Lat pulldown or chin up 214

Upper Body Vertical Pulling p. 115 Close Grip Chins p. 116 DB Pullover p. 117 Lat Pulldown – WG p. 117 Mixed Grip Chins

Close Grip Chins: ….using a close supinated (palms facing you) grip…215

Close Grip Chins: Hang from the chin up bar with a close supinated grip – both palms facing you….216

DB Pullover (1 DB in each hand): Lay on a bench with your head at one end. Have the arms go over the end of the bench …. In this case, lower the DB’s down as far as you can stretch, pause, …., and then lift them back up to the starting position, which should be short of vertical. This is one rep. Aim to keep the DB’s even during the exercise, but not touching. If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.217

DB Pullover (1 DB in each hand): Lying on a bench with your head at one end. Have the arms go over the end of the bench. In this case, lower the DBs down as far as you can stretch, pause, and then lift them back up to the starting position, which should be short of vertical. Aim to keep the DB’s even during the exercise, but not touching. If this movement has a habit of aggravating the joint, start off with less range and ease into the range with each set.218

Lat pulldown ‐WG: this is a lat pulldown to the collarbone ‐ try to keep the elbows under the wrists. Be sure to fully retract and depress the scapula during the exercise 219

Lat pulldown ‐WG: This is a lat pulldown to the collarbone ‐ try to keep the elbows under the wrists. Be sure to fully retract and depress the scapula during the exercise…220

214 King, I., How to Teach (book), Mar 2000, p. 122 ‐ 128 215 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad 216 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 115 217 King, I., Get Buffed (book), 1999, p. 185‐186 218 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 116 219 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 23 220 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 117

55 | P a g e

Horizontal Pushing Exercises

Upper Body Horizontal Pushing: The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category : 3.iv.a External DB rotation 3.iv.b DB bench press 3.iv.c Bench press 3.iv.d Accelerated bench press 3.iv.e Medicine ball chest catch and pass 3.iv.f Bench Press221

Upper Body Horizontal Pushing p. 119 Push Ups p. 120 T‐push Ups p. 122 Medicine ball Push Ups p. 123 Incline Bench Press p. 123 Bench Press ‐ WG p. 124 Explosive Push Ups p. 125 Push Ups on Swiss Ball p. 127 Incline DB Press p. 128 Bench Press p. 128 DB Bench Press p. 129 Supine DB Fly p. 129 Dips

Incline Bench press : Lie on the incline bench press (30 – 45 degrees). Feet should remain flat on the floor. Take a medium grip on the bar, and lower the bar to the sternum. Always go down to the same point on the base of the sternum each time, and pause there222

Incline Bench press Lie on the incline bench press (30 – 45 degrees). Feet should remain flat on the floor. Take a medium grip on the bar, and lower the bar to the sternum. Always go down to the same point on the base of the sternum each time, and pause there.223

Bench press ‐ WG/Bar/HB/FA: Lay on the bench press. Raise your feet up, bend the knees and cross the ankles. Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum. The same speed as above ‐ 6 seconds to lower, 2 seconds to lift. Always go down to the same point on the base of the neck each time, and pause there.224

Bench press ‐ WG Lie on the bench press. Raise your feet up, bend the knees and cross the ankles. Take a wide grip on the bar, and lower the bar to the bottom of the neck/top of the sternum. Always go down to the same point on the base of the neck each time, and pause there.225

221 King, I., How to Teach (book), Mar 2000, p. 136 – 142 222 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 40 223 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 123 224 King, I., Get Buffed (book), 1999, p. 198 225 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 123

56 | P a g e

DB Bench Press • lay on your back (supine) on a bench • dumbbells in each hand • have the dumbbells facing palm down

towards the feet • now push the dumbbells straight up until

the arms are fully extended • have the dumbbells nearly touching in this

top position • lower down fully to the starting

position226

Incline DB Press Lie on your back on an Incline bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position.227

Bench press: Lie on the bench press. Feet should remain flat on the floor. Take a medium grip on the bar, and lower the bar to the sternum. Always go down to the same point on the base of the sternum each time, and pause there.228

Bench Press: Lie on the bench press. Feet flat on the floor. Take a medium grip on the bar, and lower the bar to the midline of the chest. Always go down to the same point on the chest each time, and pause there.229

DB Bench Press • lay on your back (supine) on a bench • dumbbells in each hand • have the dumbbells facing palm down

towards the feet • now push the dumbbells straight up until

the arms are fully extended • have the dumbbells nearly touching in this

top position • lower down fully to the starting

position230

DB Bench Press: Lie on your back on a bench, with a DB in each hand, palms facing forward towards the feet. Push the dumbbells straight up until the arms are fully extended – have the DB’s nearly touching in this top position. Lower down fully to the start position. 231

226 King, I., How to Teach (book), Mar 2000, p. 144 227 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 127 228 King, I., 200/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 37 229 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 128 230 King, I., How to Teach (book), Mar 2000, p. 144 231 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 128

57 | P a g e

Supine DB Flye : …lying on your back (supine). Start with your hands above you and then lower them at right angles to the body. Keep the elbows slightly bent and don’t allow this elbow angle to change during the movement. Pause at the bottom, then … lift all the way up. This is one rep.232

Supine DB Fly: Lying on your back (supine). Start with your hands above you and then lower them at right angles to the body. Keep the elbows slightly bent and don’t allow this elbow angle to change during the movement. Pause at the bottom, and lift all the way up. This is one rep233

Dips: Start with arms fully extended. Bend arms and lean torso forward as necessary. Pause in the bottom position and then return to the top by straightening the arms. Add weight as necessary with a weighted belt.234

Dips: Start with arms fully extended. Bend arms and lean torso forward as necessary. Pause in the bottom position and then return to the top by straightening the arms. Add weight as necessary with a weighted belt.235

232 King, I., Get Buffed (book), 1999, p. 196 233 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 129 234 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, p. 36, Wks 1‐16 235 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 129

58 | P a g e

Horizontal Pulling Exercises

Upper Body Horizontal Pulling: The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category : 3.ii.a Flutters 3.ii.b Prone DB row 3.ii.c Seated row 3.ii.d Seated row 3.ii.e Horizontal lateral throw 3.ii.f Seated Row236

Upper Body Horizontal Pulling p. 130 Flutters p. 133 YTWL p. 135 Prone DB Fly p. 136 Seated Row p. 137 Prone DB Row p. 137 Seated Row p. 138 Seated Row p. 139 Inverted Row p. 141 Two point DB Row p. 143 Alternating Bent over DB Row p. 144 Barbell Bent Over Rows

Prone DB Flye: Lay face down on a bench with a DB in each hand. Keeping the elbow slightly bent extend the arms out at right angles to the body. Don’t allow the elbow angle to change during the movement….Minimize the movement of the head or the involvement of the upper traps.237

Prone DB Fly: Lay face down on a bench with a DB in each hand. Keeping the elbow slightly bent extend the arms out at right angles to the body. Don’t allow the elbow angle to change during the movement. Minimise the movement of the head or the involvement of the upper traps238

Seated row to the neck : Take a pronated close grip. Maintain a slightly less than vertical trunk – leaning back. Pull the bar to the neck, fully retracting the scapula. Pause there and return to the start position. 239

Seated row to the neck: Take a pronated close grip. Maintain a slightly less than vertical trunk – leaning back. Pull the bar to the neck, fully retracting the scapula. Pause there and return to the start position.240

Prone DB Row: Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull the dumbbells up as far as possible and retract the scapula fully. Slowly

Prone DB Row: Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull the dumbbells up as far as possible and retract the scapula fully. Slowly

236 King, I., How to Teach (book), Mar 2000, p. 129 ‐ 135 237 King, I., Get Buffed (book), 1999, p. 196 238 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 135 239 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 21 240 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 136

59 | P a g e

return to the start position.241

return to the start position.242

Seated row ‐ prone wide grip : Take an overhand (prone), out‐side shoulder width grip. Maintain a slightly less than vertical trunk – leaning back.243

Seated Row – prone wide grip: Take an overhand (prone), out‐side shoulder width grip. Maintain a slightly less than vertical trunk – leaning back.244

Seated Row ‐ supine medium grip: Sit on the seated row and take a shoulder width underhand (supine) grip.… Remember to pause each time you change direction. I like to keep the trunk, hips and head in a straight line, slightly behind a vertical position (i.e. very slightly leaning back), and still throughout the movement. 245

Seated Row – medium grip: Sit on the seated row and take a shoulder width grip. Remember to pause each time you change direction. Keep the trunk, hips and head in a straight line, slightly behind a vertical position (i.e. very slightly leaning back), and still throughout the movement.246

Barbell Bent‐over Row: Standing with a bar in a supinated, palms up grip. Bend at the waist – keeping the chest up and a flat back. Pull the barbell up as far as possible – making contact with the upper abdomen is possible and retract the scapula fully. Slowly return to the start position.247

Barbell Bent‐over Row: Standing with a bar in a supinated, palms up grip. Bend at the waist – keeping the chest up and a flat back. Pull the barbell up as far as possible – making contact with the upper abdomen is possible and retract the scapula fully. Slowly return to the start position.

Supinated grip – Bent‐over‐row : Grab bar with an underhand grip just outside shoulder width. Bend forward to 90 degrees of trunk flexion. Pull the bar to the abdominals, pause and return to the stretched position248

Supinated grip – Bent‐over‐row: Grab bar with an underhand grip just outside shoulder width. Bend forward to 90 degrees of trunk flexion. Pull the bar to the abdominals, pause and return to the stretched position249

241 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 21 242 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 137 243 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 29 244 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 137 245 King, I., Get Buffed (book), 1999, p. 197 246 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 138 247 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, p. 33 – Wks 17‐32 248 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, p. 33 – Wks 1‐16 249 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 144

60 | P a g e

Core Exercises

Push Up Position on knees: This is a core drill for the category I call integration. I don’t get carried away with advanced options in this category until I have raised the abilities in the above categories.250

…Our entry level core workouts usually include prone vacuums which are essentially just holding a push up position of your elbows for time….

Thin Tummy Variations: These are my core exercise for developing hip flexion...the ‘lower abdominals’ (obliques and transverse abdominus) are contracted, pulling the lower tummy thinner ..I focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position..251

…We also use simple abdominal activation exercises such as lower abdominal drills where we merely have the client press their lower back into the floor while activating abdominals.

My next division is as follows…: Flexion.

a. Trunk b. Hip c. Lateral (hip and trunk).

Extension. a. Trunk b. Hip

Rotation. a. Trunk b. Hip252

All core training should include stability work… some hip and trunk flexion…and some rotation. 253

250 King, I., 2002, Get Buffed! II, p. 168 251 King, I., 2000, How to Teach Strength Training Exercises, p. 55 252 King, I., 2000, How to Teach (book), Major Muscle Groups and Actions, p. 33‐35 253 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 145

61 | P a g e

Knee up variations: Description ‐ lay on your back; if using an incline or chin bar, you will need your arms to hold onto the grips available; if you are doing knee ups on the ground, arms at 90 degrees to the trunk, out on the ground; prior to starting each rep ‘set’ the pelvis where you want it to be, then lift, aiming to hold that pelvis position throughout.254

Reverse Crunch: Lay on your back; if using an incline or chin bar, you will need your arms to hold on to the grips available; if you are doing knee ups on the ground, arms out on the ground at 90 degrees to the trunk. Starting in a ‘set’ pelvis position (hold the pelvis position throughout) lift the knees to the chest by rotating through the abdominal region.255

Toes to sky variations : Description ‐ lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion, so that legs are vertical Level 1 ‐ lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5‐10 seconds Level 2 ‐ as above, but bend one knee to 90 degrees at knee; alternate each rep which leg is bent, which is straight Level 3 ‐ as above, but bent both knees so that the knees are bent to 90 degrees256

Toes to sky variations: Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion so that legs are vertical. Level One – lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5‐10 seconds. Level Two – as above, but bend one knee to 90 degrees at knee, alternate each rep which leg is bent, which is straight Level Three – as above, but bend both knees so that the knees are bent to 90 degrees257

Lateral Leg Lower: Ly on your back, arms out flat on floor at 90 degrees. Legs together in the air ‐ lower them together at 90 degrees to the body until they are nearly touching the ground. Then return to the top and lower to the other side etc.258

Lower Body Russian Twist: Lie supine on the floor with the arms extended to 90 degrees and your legs extended straight up. I suggest holding dumbbells in each hand, or holding on to a power rack for stability. Keeping your shoulders and arms flat on the floor, lower your legs to the left, keeping them straight until they are one inch from the floor. From this position raise your legs and return to the start position. Repeat for the other side259

254 King, I., 2000, How to Teach Strength Training Exercises (book), Knee up variations: , Mar 2000, p.62 255 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 155 256 King, I., 2000, How to Teach (book), Mar 2000, p.61 257 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 155‐156 258 King, I., 1999, Get Buffed (book), Ch 29: Questions and Answers, p. 182

62 | P a g e

Russian Twists : …. knees bent to 90 degrees,…partner should hold the feet in a fixed position. Slowly curl the body up to about 45 degrees from the floor. This is the set position. Now slowly turn to the left as far as possible, maintaining the 45‐degree angle from the floor. Return to the set position and repeat to the right260

Upper Body Russian Twists: Legs bent to 90 degrees (partner holding your legs is an option). Keeping your arms extended, rotate from side to side. To increase the intensity if this becomes too easy, perform unanchored, increase the range, the speed or the external loading.

Slow curl ups: … lying on the back, knees bent to about 90 degrees, and feet flat on the floor. Then you sit up or curl up the trunk, …to a full sitting position. 1. Cheat ups / slow down. 2. Cheat ups / slow down + isometric stops

during lower. 3. Reverse curl downs. 4. Slow up / slow down. 5. Slow up / slow downs with isometric

pauses during the up phase.261

Slow curl ups: Lay on your back, knees bent to about 90 degrees and feet flat on the floor. Curl up the trunk to a full sitting position Level One – Cheat ups – slow down Level Two – Cheat ups – slow down plus isometric stops on the lower Level Three – Reverse Curl Downs Level Four – Slow up / Slow down Level Five – Slow up / slow down plus isometric stops on the lower262

Wrist to knee Curl ups : Technique the same as slow curl ups, however begin with arms extended and fingertips touching the knee. Slowly curl up, keeping arms extended until the wrist touches the knee. This is the end of the range for this exercise. Hold in this position and lower under control.263

Wrist to knee curl ups: Technique the same as slow curl ups, however begin with arms extended and fingertips touching the knee. Slowly curl up, keeping arms extended until the wrist touches the knee. This is the end of the range for this exercise. Hold in this position and lower under control.

Slow curl ups : …lying on the back, knees bent to about 90 degrees, and feet flat on the floor. Then you sit up or curl up the trunk, in most part to a full sitting position.264

Med Ball curl ups: Lie on your back, knees bent to about 90 degrees and feet flat on the floor. Curl up the trunk to a full sitting position265

259 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 22 – Wks 1‐16 260 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, p. 22 – Wks 1‐16 261 King, I., 2000, How to Teach (book), Slow curl ups, Mar 2000, p.48 262 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 159 263 King, I., 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 36 264 King, I., 2000, How to Teach (book), Mar 2000, p.48 265 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 160

63 | P a g e

Slow Side Raise on the Ground: Description ‐ Lay on your back, knee bent to about 90 degrees, and knees together. Roll the knees over together so that they are on the ground, with the shoulders and upper back still parallel to the ground. Now flex the trunk, basically up towards the roof or sky. I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift. The placement of the hands will alter the level of difficulty. The further the hands are above the head, the harder the movement.266

Side raises on Ground: Lie on your back, knees bent to about 90 degrees and knees together. Roll the knees over together so that they are on the ground with the shoulders and upper back still parallel. Now flex the trunk, basically up towards the roof or sky. I like to have the fingers lightly touching the front of the head, elbow out at 45 degrees from the body, and arm/elbow angle not changing during the lift. The placement of the hands will alter the level of difficulty. The further the hands are above the head, the harder the movement.267

266 King, I., 2000, How to Teach Strength Training Programs, p. 62 267 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 161‐162

64 | P a g e

Seven Habits of Highly Effective Program Design

I apply the following guideline to any athlete, not just young athlete ‐ why use external loading before developing the ability to manage the load of bodyweight?268

1. Bodyweight before external resistance A client has no business using load if he/she cannot stabilize, control and move efficiently with only their bodyweight…

…if your bodyweight for whatever reason is too much for your leg strength, you can always do a one‐legged leg press or hack squat269

… Unless your bodyweight is way too much, or way too little, then there is very little room in my opinion for external loading….. 270

Balance : all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body. For example for every upper body exercise there would be a lower body exercise. For every upper body pushing movement, there would be an upper body pulling movement. For every vertical pushing movement there would be a vertical pulling movement. For every hip dominant exercise there would be a quad dominant exercise. 271

5 Balance Train with — balance between motor balance qualities and balance between movement patterns (e.g. horizontal push‐pull). A training program in general should be balanced in terms of sets, reps, total time under tension, and volume throughout the entire body, but particularly in opposing movement patterns.

Physical preparation is generally considered to include speed, strength, endurance and flexibility. A concern I have when young athletes (or any athlete!) includes strength training in their program is whether they do so in balance with their needs in the other areas. 272

It's also important, although beyond the scope of this article, to understand that other motor qualities, including flexibility and cardio respiratory endurance, also need to be considered in the total scheme of programming.273

268 King, I., 1999, Get Buffed (book), p. 284 269 King, I., 1999, Get Buffed (book), p. 221 270 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 166 271 King, I., 1998, How to Write Strength Training Programs (book), p. 41 272 King, I., 2003, Ask the Master (book), Age Groups, p. 1 273 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 168

65 | P a g e

Periodization …periodization. That means planning.

6. Use a method of periodization Periodization just means planning

The disadvantages includes that the early stages may cause a detraining in neural adaptation, and the later stages may cause a detraining in metabolic adaptations.

When using linear models we tend to lose the qualities we initially sought to improve.

The advantages includes that it avoids the detraining issues involved in linear progression…. 274

A better system would be to alternate the phases… Therefore we avoid most of the problems of linear periodization. 275

18. Proposed duration of program

7. Use a TIME‐OUTCOME Based Approach

Variable Example Proposed Duration 60 min Average Speed 321 Average TUT per rep 10 Average TUT per set 60 sec (1 min) Average rest period (RP) 2 min Set time = TUT+RP 3 min Total # of Sets Permissible (Total Duration/Set time) 60/3 = 20 No of Muscle Groups (MG’s) /Workout 5 No of sets available per MG 5 No of Exercises/MG 4 No of Sets/Exercise Possible 2 23. Total number of sets permissible for each training session : e.g. 60 minutes / 3 minutes = 20 sets276

Know how long a workout takes….Briefly – if we have one hour total to train: (Warning – the following portion contains maths! So we begin with 60 minutes Minus warm up time (e.g. 10 mins) = 50 mins left over Allow an additional 10 minutes for form roller work, rehabilitation concerns etc. = 40 mins left Average length of a set in this phase is e.g. 60s, rest period I e.g. 120 s That’s three minutes per set total (work set plus rest period). If we want to do two sets of each exercise, we are looking at six minutes per exercise. That allows us to perform only six exercises in this workout.

Your final trouble shoot should include adding up the TUT’s for each exercise ‐ make sure they are not excessive. Check again total duration of workout to make sure they are not too long.277

When you have finished designing your program, take the time to do the math and see if your workouts are even possible.278

274 King, I., 1998, How To Write Strength Training Programs, Periodization, p. 79‐82 275 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 168‐169 276 King, 1997, How to Write Strength Training Programs (book), Part A – 35 Steps, p. 15‐16 277 King, I., 1998, How to Write Strength Training Programs, Part A – 35 Steps 278 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 170

66 | P a g e

Program Design Checklist

… Part A takes you, point by point, through the steps you should consider when writing a strength training program. 279

The following is a summary of everything in this book listed as a step‐by‐step method in which we determine exactly what is needed at each stage.

1. Determine goals

1. Determine Goal(s)

3. Determine length of program280 2. Determine the time frame to achieve goals or the length of the training cycle281

4. Select appropriate method of periodization

The three main generalized types of periodization of reps and sets that I will talk about in this book…282

3. Choose a suitable periodization model There are three primary models of periodization that are available to the trainer….

Linear periodization : involves a linear progression in lowering reps and increasing load (representing the inverse relationship between volume and intensity).

Linear Periodization: involves a linear progression in lowering reps and increasing load (representing the inverse relationship between volume and intensity).

Figure 12 ‐ An example of linear periodization

e.g. Weeks :1‐3: 12 reps Weeks :4‐6: 10 reps Weeks :7‐9: 8 reps Weeks :10‐12: 6 reps Etc

279 King, I., 1998, How to Write Strength Training Programs (book), p. 1 280 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 281 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 171‐172 282 King, I., 1999, Get Buffed!, p. 12

0

2

4

6

8

10

12

14

1 - 3 4 - 6 7 - 9 10 - 12

67 | P a g e

The benefits of this method include that it allows the trainee to develop load selection as a progression of reduced reps.

Advantages: allows the trainee to increase loading regularly and develop load selection as a progression of reduced reps…

The disadvantages includes that the early stages may cause a detraining in neural adaptation, and the later stages may cause a detraining in metabolic adaptations. 283

Disadvantages: may cause a detraining effect in neural adaptation in the early stages, and a detraining effect in metabolic adaptation in the later stages. 284

Alternating periodization : involves alternating between volume (another term used is accumulation) and intensity (again, another term seen is intensification).

Alternating Periodization: involves alternating between volume and intensity (accumulation/intensification)

Figure 13 ‐ An example of alternating periodization.

e.g. Weeks: 1‐3: 12 reps Weeks: 4‐6: 8 reps Weeks: 7‐9: 10 reps Weeks: 10‐12: 6 reps Etc

The advantages includes that it avoids the detraining issues involved in linear progression (ie. reduces the concern of detraining metabolic or neural adaptations because of more frequent exposure to each).

Advantages: avoids the detraining issues involved in linear progression (due to more frequent exposure of neural and metabolic effects)…..

The disadvantages include that it requires to trainee to be experienced in load selection as the reps drop suddenly and significantly.

Disadvantages: requires experience in load selection as the reps change quickly and significantly.

Alternating periodization : involves alternating between volume … and intensity….

Undulating Periodization: involves experience alternating between volume and intensity on a workout‐by‐workout basis within the same training week

The advantages includes that it avoids the detraining issues involved in linear

Advantages: avoids the detraining issues involved in linear progression.

283 King, I., 1998, How to Write Strength Training Programs (book), p. 81 284 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 172‐173

0

2

4

6

8

10

12

14

1 - 3 4 - 6 7 - 9 10 - 12

68 | P a g e

progression

The advantages includes that it avoids the detraining issues involved in linear progression…285

Disadvantages: requires a LOT of experience in load selection as the reps change quickly and significantly286

5. Determine appropriate rate of change of program287

4. Determine Rate of Change of Program

Figure 57 ‐ Rate of change of program…288 Training Age * Rate of Change (weeks) Beginners at least every 4‐12 weeks Intermediate at least ever 2‐4 weeks Advanced at least every 1‐3 weeks

As a general rule look to change the parameters within the program every four weeks or so.

…only a real beginner will benefit from 2x 6 wk blocks.289

We need to change the training program on a minimum every six weeks….

6. Select appropriate training methods 31. Determine sets, repetitions and rest periods for each exercise 32. Select speed of movement / technique for each exercise290

5. Select appropriate set, rep, tempo and rest periods for each program within the training cycle.

1. Training method:…Which specific training effect are you chasing ‐ stability/control, general fitness, general strength, hypertrophy, maximal strength, explosive power, quickness/SSC? 291 The training variables that combine to produce a specific outcome…include the intensity, volume, duration, load, repetitions, sets, rest period, speed of movement etc....292

We aren’t selecting exercises yet. Merely selecting the type of effect we are looking for at each stage. Are we looing for control, stability, hypertrophy, max strength or speed?... …. How many sets, reps? What is the speed of movement going to average? 293

285 King, I., 1998, How to Write Strength Training Programs (book), p. 81 286 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 173‐174 287 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 288 King, I., 1999, Get Buffed!, Chapter 19 – How Long Should I Stay on the Same Program For? p. 98 289 King, I., 1999, Get Buffed, p. 131 290 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 291 King, I., 1998, How to Write Strength Training Programs (book), Exercise Selection, p. 37 292 King, I., 1998, How to Write Strength Training Programs (book), Training Methods, p. 132 293 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 175

69 | P a g e

… For those concerned about power, rate of force development, I do not recommend using anything less than a fast or attempted to be fast concentric contraction for some 80‐90% of total training time.…Therefore the power athlete cannot afford to spend more than 10‐20 % (as a generalization) of their total strength training time using number greater than 1 as the third number. 294

Note here, that the majority of explosive athletes will benefit more from a one second or less concentric portion for the repetition tempo them from a slower concentric portion most of the time (there may be periods in the training year where slower concentric portions are warranted but in general, respect the need for rate of force development.

9. Determine frequency ie. number of training days per week/microcycle

6. Determine the frequency of the workouts per week (how many training sessions295

10. Select which training days296 7. Determine the days of the week for training sessions.

Consider the implications of residual fatigue with the training session and within the week : now review also the implications of residual fatigue. This applies more within the one workout from exercise to exercise. For example if you placed triceps before bench press, you need to understand that the bench press ability will be affected. Make any changes necessary297

While it is possible to do back to back workouts, the fatigue of workout A may influence the training effect of workout B etc. Determining exactly where each workout is scheduled to occur in the week can minimize this….Let’s say you plan on doing squats on day one, and deadlifts on day three of the week – that’s a good plan. But day three this week endus up falling on a Sudnay and day one is the following Monday. Do you think your squat based workout might be negatively affected somewhat by a deadlift workout 24 hours before? 298

13. Determine priorities in muscle groups299 9. Determine movement patterns to be training that will address the biggest weaknesses and prioritize.300

294 King, I., 1998, How to Write Strength Training Programs (book), Speed of movement, p. 124 295 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 175 296 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 297 King, I., 1998, How to Write Strength Training Programs, Allocation of muscle groups to training days, p. 28 298 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 176 299 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 300 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 177

70 | P a g e

…Strength train the weak or injured side first and stretch the tighter side first;301 …The prime movers for example being the internal rotators of the upper arm, whilst the injury prevention approach may initially prioritize the external rotators of the upper arm.302

For example, if the client has internally rotated shoulders, we will want to stretch the tight area and strengthen the antagonist….

Key issues in prioritization of muscle groups include: 1. Prioritization of muscle group

i. By sequence: a. Within the workout. b. Within the training week.

ii. By volume.303

We can prioritize through sequencing in the training week and the actual workout, by exercise selection and volume

1. Injury prevention versus performance enhancement in athletes : if you accept that injury prevention should be placed ahead of performance enhancement…

Also, bear in mind that while ensuring client’s gaols is very important, injury prevention must take priority over performance enhancement or any aesthetic goals304

14. Allocate muscle groups to training days:…305

11. Allocate corrective stretching exercises and movement patterns to each training day….

…if you were doing a total body workout that is the same for each of the 3 or so weekly workouts, you would only use column A. If you were working with a 3 day split routine where each day was different, you would use column A, B and C If you were working with a four day split where each day was different, you would use columns A, B, C and D.

….We have a few options here. A total body workout performed multiple times per week, two total body workouts alternated, or simply a split, where we train a half/a third of the body at each workout

18. Determine proposed duration of program

12. Determine total training time per workout. 306

301 King, I., 1999, Get Buffed!, Chapter 23 – Injury Management and Rehabilitation, p. 124 302 King, I., 1997/2002, Winning and Losing, Chapter 7 – Training Theory, p. 37‐38 303 King, I., 1998, How to Write Strength Training Programs (book), Prioritizing Muscle Groups, p. 85‐86 304 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 177 305 King, I., 1998, How to Write Strength Training Programs, 35 Steps, p. 13 306 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 178

71 | P a g e

23. Determine total number of sets permissible for each training session307 This is calculated by dividing the proposed duration of the workout by the total time per set (which is TUT per set + rest period as calculated in Step 22 above).308

14. Divide available work time by total time‐under‐tension + rest period for all prescribed sets (determined from periodization model). This will give you a number of allowable exercises.

Table 69 ‐ Variances in total workout time due to differences in time under tension for two different training protocols.309 Training Variables Workout A Time per rep (ecc+pause+conc) 201 = 3 secs No of Reps 8 Sub‐total ‐ time per set 24 sec Rest Period 2 minutes Sub‐total ‐ time per set + RP 2 minutes 3 s No of Sets/exercise 3 Sub‐total 6 minutes 9 sec No of Exercises 6 Total Time Under Tension (24s x 3) x 6 = 7 min:12s Total Time 36 min 54 sec

For example, tempos (or speed of the repetition) is 402 for 15 reps, 2 sets with 90 seconds rest period. The entire set time in this example is (6s x 15 reps) + 90s = 180 seconds, multiplied by 2 sets = 360 seconds.” In 40 mins (2400 seconds) we have room for (2400/360) only eight exercises. 310

29. Select suitable exercises for each muscle group. 311 ...Which specific training effect are you chasing ‐ stability/control, general fitness, general strength, hypertrophy, maximal strength, explosive power, quickness/SSC? Select an exercise allows these specific adaptations.312

15. Select the exercises for each movement pattern that that is most appropriate for the client and most likely to assist you in accomplishing your objective.313

307 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 308 King, I., 1998, How to Write Strength Training Programs, 35 Steps, p. 16 309 King, I., 1998, How to Write Strength Training Programs (book), p. 147 310 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p.178‐179 311 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 312 King, I., 1998, How to Write Strength Training Programs (book), Exercise Selection, p. 37 313 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p.180

72 | P a g e

Balance: 16. Check the balance of movement patterns

all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body.314

All things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body…

33. Check time under tension and ensure it is appropriate for training methods and desired adaptations

17. Check reps, time under tension, tempo, rest periods etc. after exercise selection for any modifications.

35. Final analysis of program, including checking total volume and duration315

If movements need to be done slowly or quickly, this eliminates certain exercises. Power cleans are not suitable slow lifts. Use deadlifts instead…..316

For example – is impossible to do a step up at 505 tempo

9. Plan alternating muscle group allocation in subsequent phases to receive varied benefits.317

18. Plan movement pattern allocation in subsequent phases to achieve varied emphasis and benefits

…it’s usually 4‐6 stages laid that I lay out in front of them. It’s all clearly laid out. The program isn’t written in advance, I only write the first stage program usually, because things change too much.318

That means at least planning, if not actually designing each successive stage of a program

Time magnifies errors in training.319 It’s important to recognize that time will magnify any and all errors in training320

314 King, I., 1998, How to Write Strength Training Programs (book), Exercise Selection, p. 41 315 King, I., 1998, How to Write Strength Training Programs, 35 Steps p. 5‐7 316 King, I., 1998, How to Write Strength Training Programs, Suitability of Exercises, p. 127 317 King, I., How to Write Strength Training Programs, Allocation of muscle groups to training days, p. 23 318 King, I., 2000, Injury Prevention & Rehabilitation (DVD), Disc 3, 60 mins in 319 King, I., 1998, How to Write Strength Training Programs (book), p. 75 320 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p.180‐181

73 | P a g e

There really is no ‘perfect combination’. 321 You see, in essence all programs have an imbalance322

The best program in the World has a flaw – because even with a perfectly balanced program…

The priority principle is that the training activity or exercise that gets conducted first will get the best response. This is for two reasons : 1) the body is fresh…323

… – something has to be done first when you are fresh, and something has to be done last when you are the most tired.

There is really one simple rule here. The exercises you do first in the workout and first in the training week are the exercises that get the best effort, and therefore the best result…. 324

Simply put, you tend to get the greatest training effect from whatever is performed earliest in the workout.

But what I will teach you now is never use the same muscle group sequence endlessly. Doing so will do two things : reinforce inevitable muscle imbalances that result from any given sequence; and secondly, contribute to the neglected muscle groups stagnating.325

If you continue to follow the exact same movement pattern split for long periods of time, you will very likely develop muscle imbalances and risk injury….

….To avoid this, I alternate or reverse the priorities.326

…To avoid this, alternate (i.e. do the exact opposite movement pattern) or reverse the priorities …

So here is what I suggest : start every 12 week cycle with an workout order which is the reverse of what you want in the final stages of the program327

…(i.e. the last movement pattern on the last day becomes the first movement pattern on the first day in the next phase328

His first program would be HD ‐ QD on both days. His next program, his next stage, I might allow a reversal for variety, and down

It is typical for beginners to do up to two training programs with the same sequencing without rotation, as it is often unlikely that

321 King, I., 1999, Get Buffed!, p. 96 322 King, I., Ask the Master (book), 2003, Program Design – Strength Training, p. 14 323 King, I., 2000, Foundations of Physical Preparation, 4.2.iii Sequencing in training ‐ the role of priority and residual fatigue, p. 93‐96 324 King, I., 1998, How to Write Strength Training Programs (book), p. 25 325 King, I., Get Buffed (book), 1999, p. 161 326 King, I., 1998, How to Write Strength Training Programs (book), p. 25 327 King, I., 1999, Get Buffed (book), Ch 15 – What order should I do my exercises in?, p. 79 328 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p.181

74 | P a g e

the track he might even come back to QD‐HD, HD‐Qd. that’s 3 distinct alternatives that he's got. But believe me: he'd spend a lot of time in the first one to counter that. If he did this (old) program for 6 month, guess what? He’d have to do the other program for 6 month to counter it. Now you understand how I design programs a little bit better? You reverse the imbalances that they've been exposed to. 329

you will completely correct the imbalance with one four week program.

So whatever program you are doing at any given time, it will give you a muscle imbalance. Some programs more so than others. The challenge we all face is balancing this imbalance overtime. I prefer to be in control of this, rather than reacting or not even being aware of the imbalances I am creating in my program design. In fact, my preference is to predict or anticipate in advance the imbalances that may result from any given protocol and therefore be planning the damage control for subsequent programs.330

Once imbalances are addressed and corrected, movement pattern priority MUST change every program otherwise we are creating further imbalances.

The simple example is the person who does their favorite body part first in the week and first in the workout – every time! The more this goes on for, the more the imbalance becomes!331

We all know that 90% of all training programs in the USA start on a Monday with the bench press. 332

329 King, I., 2000, Injury Prevention & Rehabilitation (DVD) 330 King, I., Ask the Master (book), 2003, Program Design – Strength Training, p. 143 331 King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 13‐14 332 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p.182

75 | P a g e

Steps to Program Design

35 Steps to Writing a Strength Training

Program333

Program Design Checklist Eighteen Steps to

Programming Success334

6 Steps to Write a Program Six Steps to Programming

Success335 336 1. Determine goals 1. Determine Goal(s) 1. What is the client’s goal? 1. Determine dominant

training type ‐ neural or metabolic

2. Determine dominant qualities of strength to be trained

3. Determine length of program

2. Determine the time frame to achieve goals or the length of the training cycle

2 How long is the overall program?

4. Select appropriate method of periodization

3. Choose a suitable periodization model

2.a What periodization model/template is going to be used?

5. Determine appropriate rate of change of program

4. Determine rate of change of program

2.b How many different sub‐phases are there?

6. Determine ratio of work : recovery weeks and what type of recovery weeks

7. Select type of program ‐ total body or split routine

8. Determine frequency ie. number of training days per week/microcycle

6. Determine the frequency of the workouts per week (how many training sessions?)

9. Select which training days

7. Determine the days of the week for training sessions

333 King, I., How To Write (book), 1998, p. 5‐7 334 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 171‐182 335 Cosgrove, A., and Cosgrove, R., 2009, Fitness Professionals Program Design Bible (2nd Ed), p. 124‐135 336 Cosgrove, A., Cosgrove, R., Rasmussen, C., and Wunch, M. , 2009. Aug 2009 Program Design Seminar

76 | P a g e

…/cont


Program337




Success339 340 10. Determine which time of

the day to train

8. Establish through interview/evaluation any weaknesses and / or imbalances (i.e. lifts/movement patterns that are lacking behind the other movements, which areas are elongated and weak, which areas are short and tight).

10. Determine any other movement patterns to be trained.

11. Select muscle groups 12. Determine priorities in

muscle groups 9. Determine movement patterns to be training that will address the biggest weaknesses and prioritize.

4. Determine priorities – go through the evaluation/assessment screen notes

13. Allocate muscle groups to training days

p. 13 under this step in HTW If you were doing a total body workout that is the same for each of the 3 or so weekly workouts, you would only use column A. If you were working with a 3 day split routine where each day was different, you would use column A, B and C….

11. Allocate corrective stretching exercises and movement patterns to each training day (can use a split routine OR a single workout).


77 | P a g e

…/cont


Program341




Success343 344 14. Plan alternation of

muscle group sequencing p. 23 How to Write 9. Plan alternating muscle group allocation in subsequent phases to receive varied benefits.

18. Plan movement pattern allocation in subsequent phases to achieve varied emphasis and benefits.

6. Plan the next phase.

15. Select appropriate training methods

5. Select appropriate set, rep, tempo and rest periods for each program within the cycle

16. Determine dominant training intensities / repetitions

17. Determine proposed duration of program

12. Determine total training time per workout.

13. Calculate available work time (total training time – warm up time‐ stretching etc)

18. Determine dominant speed of movement / technique to suit training method

19. Determine average duration of rep and sets

20. Determine rest periods to be used

21. Calculate total set time 22. Determine total number

of sets permissible for each training session

14. Divide available work time by total time‐under‐tension + rest period for all prescribed sets (determined from periodization model). This will give you a number of allowable exercises.


78 | P a g e

…/cont


Program345




Success347 348 23. Determine how many

muscle groups per workout

24. Determine how many exercises per muscle group desired

25. Determine how many sets per exercise possible

26. Consider issues of specificity versus generality and transfer

27. Determine equipment to be used

28. Select suitable exercises for each muscle group.

15. Select the exercises for each movement pattern that is most appropriate for the client and most likely to assist you in accomplishing your objective.

5. Select the most appropriate exercises for each movement pattern.

16. Check the balance of movement patterns.

29. Determine sequence of exercises

31. Determine sets, repetitions and rest periods for each exercise


32. Select speed of movement / technique for each exercise


33. Check time under tension and ensure it is appropriate for training methods and desired adaptations


79 | P a g e

…/cont


Program349




Success351 352 34. Advise on use of any personal training equipment

35. Final analysis of program, including checking total volume and duration

17. Check reps, time under tension, tempo, rest periods etc. after exercise selection for any modifications.

3 Checks and balances (check that the workout can be done in the propsed duration)


80 | P a g e

About the Author

[1999] Thanks Ian ‐ I have read "so you want..." thoroughly. While I agree with your statements it is easier for you with an established record to attract new clients than it is for an "outsider" like me to break in. The reason I'm asking is to see where my weaknesses are ‐ what is holding me back in other words as I'm failing to identify it somehow….) there must be something else I can do. Your other comments as regards not allowing administrators to evaluate you is a good one ‐ but until I am "in" as it were I don't see what I can do to avoid it. There must be a reason why a guy like Dave Clarke becomes the national strength coach for Scotland over me …that I'm not seeing you know ? …I've pasted my CV below ..it will be messy but hopefully you can see it. Alwyn353 Education: Chester College, Chester, England 1992‐1995 BA Hons (affiliate of Liverpool University.) [2000] Ian, ……I'd like to move out of the personal training field and train athletes exclusively but bills need to be paid. I've been at this gym since late Sep and was this week offered the head personal trainer position ‐‐ unsure as to whether or not to accept it ‐‐ .... I'm just concerned as to whether or not the move to an administrative position would "hurt" my career in the longer term (ie the goal being to train athletes similar to yourself).…. Alwyn354

[2005]…For the past 17 years Alwyn Cosgrove has been committed to achieving excellence in the field of fitness training and athletic preparation…..355

353 Personal Communication, Cosgrove to King, Wednesday, 13 October1999 354 Personal Communication, Cosgrove to King, Tuesday, 29 February 2000 355 Cosgrove, A., 2005, Fitness Professionals Program Design Bible, Results Fitness, p. 184

81 | P a g e

Testimonials

"Rachel Cosgrove is one of my top sources for fitness advice. She is, without a doubt, the best in the world at helping women lose fat and get in the best shape of their lives. In fact, there's no one in the fitness industry I trust more." Adam Campbell, MS, CSCS, Fitness Director, Men's Health “Alwyn Cosgrove not only “gets it” but he can teach it. This is the real key. A guy with brains, a sense of humor and a natural ability to relate to an audience. You’ll love him.” Mike Boyle, Elite Strength coach “Alwyn Cosgrove is one of the premier authorities in sports performance and fitness today. His cutting edge approach to training and conditioning has made him one of the most sought after presenter and trainer in the industry” Chris PoirierGeneral ManagerPerform Better “As a training professional myself, I can give you the guarantee that Alwyn Cosgrove is one of the best in the industry. Alwyn’s approach to building muscle and losing fat is one of the easiest to understand, and most effective that I have EVER seen. Take it from me, Alwyn’s advice is reality based, science backed , proven again and again and it WILL get you the results that you have been looking for” CJ Murphy, Total Performance Sports In terms of getting fitness results, for lack of words, Alwyn Cosgrove is “The Man”. Alwyn’s real‐world training has resulted in hundreds of people reaching fitness levels they never thought were possible. This guy is the real deal….in an age where internet trainers and fly‐by‐night ‘fitness experts’ abound, Cosgrove is a REAL trainer who get REAL results every single day. Robert dos Remedios, MA, CSCS, Director of Speed Strength & Conditioning – College of the Canyons, CA, 2006 NSCA College Strength & Conditioning Coach of the Year “Alwyn Cosgrove is the expert’s expert when it comes to muscle building and fat loss. If I’m ever stumped or have questions, Alwyn is the first person that I go to. Quite simply, if your goals are to get leaner or put on some serious muscle, Alwyn Cosgrove is your man.” Mike Robertson, Robertson‐Training‐Systems “Alwyn Cosgrove wasn’t born evil. He made himself evil in a disciplined, systematic way. His years of education, experience, and observation have helped tens of thousands of readers get the results they want from their training programs. They may curse Alwyn’s methods, but they never complain about the outcome.” Lou Schuler

82 | P a g e

“Alwyn is one of the few people I always go to for my own training needs. No other fitness expert can coalesce science, experience and practical application as well as he can.” Chad WaterburyT‐nation.comAuthor – Muscle Revolution Every time I talk to Alwyn he gives me a fresh, new idea for my training programs. Just when I thought I had heard it all, he improves his muscle building, fat‐burning methods. But that’s what happens when someone has thousands of hours of experience in the gym. Craig Ballantyne, Mens Health Training Adviser There are very few people in the fitness profession that have the real world, in‐the‐trenches experience and results that Alwyn Cosgrove does ‐ Dave Tate Elite Fitness Systems www.EliteFTS.com “There’s a reason fitness professionals all around the world know Alwyn Cosgrove’s name, take his recommendations to heart, and try to replicate Results‐Fitness’ business model in their own practices: he’s gotten results time and time again. Alwyn’s knowledge and versatility have kept him at the top of a very dynamic industry for many years, and I consider myself fortunate to have him as both a great industry resource and friend.” Eric Cressey, Strength and Conditioning Coach – Boston, MA I can count on one hand the number of people that I regularly call for advice when it comes to building muscle and losing fat rapidly. Alwyn Cosgrove is definitely one of them. His countless hours of real world, in‐the‐trenches experience combined with his unsurpassed knowledge of the human body makes him one of the top fitness coaches in the world today. He truly is a leader in our industry and I can’t say enough good things about him.” Jason Ferruggia, Professional Fitness Coach, Head Training Adviser, Men’s Fitness Magazine

83 | P a g e

Final Word

USA company Perform Better continue to sell this ‘book’, knowing that it contains extensive copyright breaches – breaching copyright being a criminal act ‐ and receiving the financial benefits from the commission of the act of copying. Apparently they find this to be acceptable business practice.

http://www.kingsports.net/industryintegritytest.htm

Documents

Bullshitters Bible 1 Sted