PROGRAM DESIGNS

My programs include the three Primary Resistance Training Goals of:  Muscular Endurance, Hypertrophy and Muscular Strength.

In addition to the core program exercises, the students are taught the basic power lifts of Squats, Cleans and Presses.

Exercise selection is influenced by the Specificity Principle of time, equipment and experience in correctly performing the exercise.

• Each student is pre assessed at the beginning of each semester in every exercise to determine their 1RM (one rep max).  The students' programs are then individually designed.  
• Throughout the semester I use the Specificity Principle (a load, repetition and volume demand that improves muscle endurance, hypertrophy and strength).    The program provides progressive stimuli beginning at 65% of their 1RM. 
• At the end of each semester the student is assessed in every exercise to determine their strength improvement (1RM). 
• Program data is recorded, graphed and analyzed at the end of each semester to determine individual exercise strength increase as well as pre max and post max comparisons. 
• Mile time trials are utilized to determine muscular endurance gains and BMI comparisons are used in hypertrophy comparisons.

Each semester student strength increases are calculated to provide program validity. 

Average % strength increases for all classes:

43% upper body

39% lower body