Expert Answer:5 Day Workout Schedule for 6 Feet tall Person Pape

  

Solved by verified expert:If you please can do for me schedule for working out for your entire body for a male 6 foot one . I’m trying to make it comprehensive and diligent please do your research well and also I have put a lecture program as well as the market program guide it will show you the steps you need to accomplish to do the schedule work out The right way please follow it carefully and do not miss any steps and let me know if you need anything Else
lecture_3_program_design___monitoring_training_volume.pptx

mock_program_extra_credit_assignment.docx

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Program Design
Michael Ehmann, BSc, ATC, CSCS
Resistance Training Program Design
Variables

Needs analysis

Exercise selection

Training frequency

Exercise order

Training load and
repetitions

Volume

Rest Periods
Step 1: Needs Analysis

Evaluation of the sport:

Movement analysis


Physiological analysis


Strength, flexibility, power, hypertrophy, and muscular endurance
Injury analysis


Body and limb movement patterns and muscular involvement
Common joint and muscle injury sites
Assessment of the Individual:

Training status


Training history


Current condition or level or preparedness to begin a new or revised program)
Training that occurred before the new program)
Exercise technique experience

Knowledge and skill to perform movement properly

Resistance Training Status



Beginner:

Not training/just started

0-2 months of training

1-2 training sessions per week

Training stress: Low
Intermediate:

Currently Training

2-6 months of training

2-3 training sessions per week

Training stress: Medium
Advanced :

Currently Training

>1 year of training


3-4 training sessions per week
Training Stress: High
Step 2: Exercise Selection


Sport-specific exercises*
 Exercises that are similar to the movement
patterns actually performed in the sport.
 High transfer of strength to skill
 Use with caution
*Don’t choose movements that interfere with
developed motor patterns
Muscle Balance
 Developing a program that reduces the disparity
of strength between the agonist and antagonist
muscle groups (quads and hamstrings)
Movement-Related Exercises

Ball Dribbling/Passing : close-grip bench, Triceps Pushdown, Hammer curl

Ball Kicking: Hip ab/adduction ex., Lunge, Knee ext.

Swimming: Lat Pulldown, Lateral Shoulder Raise, Upright row

Jumping: Power Clean, Back Squat, Calf Raise

Tennis swing: DB Fly, Wrist ext., Wrist flx.

Running/Sprinting: Lunge, Step-up, Knee ext.

Throwing: Barbell Pullover, Triceps overhead ext., Shoulder ER/IR
Step 2: Exercise Selection (cont.)
 Exercise
technique
 Experience
 Availability of equipment
 Available training time per
session
Step 3: Training Frequency

Refers to the number of
training sessions completed in
a given time period.

Training Status must be
addressed

Training load and exercise type


More damage = more
recovery time needed
Sport season

In-season = less time in
weight room
Common Split Routines
Option 1:
Option 2:
Option 3:
S: Rest
S: Rest
S: Chest, Back
M: Lower Body
M: Chest, Shoulders, Triceps
M: Lower Body
T: Upper Body
W: Rest
Th: Lower Body
F: Upper Body
Sa: Rest
T: Lower Body
W: Back and Biceps
Th: Rest
T: Shoulders and Arms
W: Rest
F: Chest, Shoulders, Triceps
Th: Chest, Back
Sa: Lower Body
F: Lower Body
Sa: Shoulders, Arms
Step 4: Exercise Order

Refers to the sequence of
exercises performed during a
training session
1.
Power Exercises
(Olympic, plyometric)

Start with: Priority, high skill,
multi-joint
2.

End with: Low priority, low skill,
single-joint
Structural Exercises
(multi-joint)
3.

Typical rule of thumb: Big
movements to small
movements
Assistance Exercises
(single joint)
Step 4: Exercise Order (cont.)
 Upper
and lowerbody exercises
alternated
 Push
and Pull
exercises
 Supersets
Step 5: Training Load and
Repetitions
 Assigning
load and
repetitions based
on the training
goal.
Step 5: Training Load and
Repetitions (cont.)

We know now that the popular chart for strength,
hypertrophy, and endurance is now a spectrum rather
than a rule.

Higher reps is the best way to increase volume, however
the percentage of 1rm needs to be beyond a certain
threshold

Lower reps make it harder to increase volume, however,
lower reps will train the neuromuscular system to produce
more force.
Step 5: Training Load and
Repetition (cont.)

Rest periods are related to the goal.

Strength
 1-6
reps
 3-5m

rest
Hypertrophy
 6-12
reps
 45-60s

Endurance
 12-20+
 30s
reps
or less
Step 6: Volume

Describes the total amount of weight lifted during a training session or cycle

Calculated: Sets x Reps x Load

Ex: 4 sets x 6 reps x 100lbs = 2,400lbs

The most important driver of both hypertrophy and strength

3 x 10, or 10 x 3, which causes more growth? Which causes more strength?

Minimum Effective Dose vs. Maximum Recoverable Volume

MED: Beginners, more practice. MRV: Advanced, need to do as much as possible that
they can recover from.

Abdominal Training
Periodization and Progression

Periodization is structured training over a specific
time period to produce a specific outcome (ex:
strength)
 Training

vs. Working out
Weights should progress relative to the person and
their abilities
 Gender,
training status
 Progressive
Overload
Linear Periodization
• Changes Reps x Sets after several weeks (or months).
• 12 week training cycle example:
• First 4 weeks perform 4×8 @ 65%1RM three times/week
• Middle 4 weeks perform 5×6 @ 75%1RM three times/week
• Final 4 weeks perform 6×4 @ 85%1RM three times/week
Daily Undulating Periodization (DUP)

Change Reps x Sets each training session

12 week training cycle example:


Monday: 5×6 @ 75%1RM

Wednesday: 6×4 @ 85%1RM

Friday: 4×8 @ 65%1RM
Superior to LP

https://www.ncbi.nlm.nih.gov/pubmed/11991778

https://www.ncbi.nlm.nih.gov/pubmed/21499134

https://www.ncbi.nlm.nih.gov/pubmed/?term=Monteiro+NLP

https://www.ncbi.nlm.nih.gov/pubmed/19910831

https://www.ncbi.nlm.nih.gov/pubmed/18714214

https://www.ncbi.nlm.nih.gov/pubmed/?term=Fleck+NLP
Klemp et al. 2016

16 trained males

3x per week 8 weeks

Squat & Bench only

12/10/8 vs 6/4/2

Volume equated
Strength Increases
Klemp et al. 2016
Hypertrophy
*No significant difference found between groups
Klemp et al. 2016
General Adaptation Syndrome
Beginner recommendations

Beginners react to ANYTHING
 Practice
technique
 Achieve
Repeated Bouts
Effect

Avoid failure when starting
 Too
much damage, can’t
train as much
Intermediate recommendations

Perfect the most specific movements to your goal and
train frequently

Avoid failing often
 Failing
every set can mess with volume by effecting the
next set and following days (too much damage)

Record volume and intensity in your programs for
continual progress.
Autoregulation (AR)

A sub-type of periodization designed to match increases in training
load and volume with individual rates of adaptation

Adjusting assigned exercise intensity according to perception of
physical preparation can be highly effective for improving strength

Rating of perceived exertion (RPE) can be a form of AR for intrasession load adjustment based on athlete feedback
Mann et al., 2010
McNamara et al., 2010
Rating of Perceived Exertion (RPE)
RESISTANCE EXERCISE
SPECIFIC RATING OF
PERCEIVED EXERTION (RPE)
BASED ON REPETITIONS IN
RESERVE (RIR)
*Limited by inaccurate ratings from novices
Rating
Description of Perceived Exertion
10
Maximum Effort
9.5
No further repetitions but could
increase load
9
1 repetition remaining
8.5
1-2 repetitions remaining
8
2 repetitions remaining
7.5
2-3 repetitions remaining
7
3 repetitions remaining
5-6
4-6 repetitions remaining
3-4
Light effort
1-2
Little to no effort
RPE Continued

70% of 1RM for 8 reps will be more difficult for one person than it would be for
another.


If completing 70% 1RM for as many reps as possible, one lifter may complete 8 reps,
another lifter may complete 20 reps.
An RPE of 8 (2 repetitions in reserve) is equally difficult for every lifter.

4 sets of 8 reps at a load that results in 8RPE > 4 sets of 8 reps at 70%


More individualized
4 sets at 70% of as many reps that result in an 8RPE
Perceived Recovery Status (PRS)
10 Very well recovered / Highly
9 energetic
8
Well recovered / Somewhat
energetic
7
6 Moderately recovered
5 Adequately recovered
4 Somewhat recovered
3
2
1
0
Expect Improved
Performance
Potentially Improved Performance
Expect Similar
Performance
Potentially Declined Performance
Not well recovered / Somewhat tired
Very poorly recovered / Extremely
tired
Expect Declined
Performance
Rate PRS before dynamic warm-up, after dynamic warm-up, and after last single repetition spec
• Most indicative of session performance after last single rep warm-up
PRS Application

PRS 8-10 → Increase prescribed training load

PRS 3-7 → Maintain prescribed training load

PRS 0-2 → Decrease prescribed training load
Mock Program Extra Credit Assignment
This Mock program assignment is a way for you to use your knowledge of weight training to
create a standard workout program. The program should be 4 weeks long and include the
following check points:









3-5 days a week
Include exercises for all muscle groups that were covered
Consider what order the exercises should be placed into
There must be evidence of overload each week in order to show progression throughout
the program
Include strength/structural, assistance, and core exercises. Include appropriate sets and
reps
Include unilateral movements(single arm, single leg) exercises for chest, back, shoulders,
arms(biceps and triceps), quads, and hamstrings at least once a week
Include one exercise using free weights, machines, cables/bands, and body weight at
some point during every workout
Include a warm-up(general or specific) and a cool-down
Write a short paragraph at the end explaining your program
Even with these general guidelines, there is still a decent amount of freedom with this
assignment, meaning there isn’t one right way to it. The program should be in a table format. The
assignment will be graded based on how efficient your program is and whether or not it has all of
the required checkpoints listed above. Use the lecture 3 program design PowerPoint as a
reference for different workouts. The last date the program can be handed in is 3/28/19.

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