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program design concepts

20-30 sec rest interval 50% recovery of ATP-CP
40 sec rest interval 75% recovery of ATP-CP
60 sec rest interval 85-90% recovery of ATP-CP
3 min rest interval 100% recovery of ATP-CP
power rest period 3-5 min of rest between sets(ATP-CP)
strength rest period 45s-5min between sets(ATP-CP and glycolysis), hypertrophy is maximized when using 45-90sec rest intervals
stabilization and endurance rest period 0s-90 sec of rest(oxidative and glycolysis)
power adaptations(high velosity) 30-45% of 1RM with conventional weight training, 10% of body weight using MB, 3-6 sets, 1-10 reps
maximum strength adaptations intensity of 85-100% of 1RM, 4-6 sets,1-5 reps
Hypertrophy adaptations intensity of 70-85% of 1RM, 3-4 sets, 8-12 reps
Endurance adaptations intensity of 50-70% of 1RM, 1-3 sets, 12-25 reps
stabilization intensity range 50-70% of 1RM
strength intensity range 70-100% of 1RM
strength rep tempo moderate 2/0/2
stabilization rep tempo 4/2/1
power rep tempo x/x/x explosive
total sets in a workout 24-36(24 for low volume/36 for high volume)or 5-12 total sets for beginners(one set of 5-12 exercises)
begining client 1-2 exercises/body part + 2-3 sets each exersise = 2-6 total sets per body part
intermediate client 2-3 exercises/body part + 3-4 sets per exercise = 6-12 total sets per body part
advanced client 3-4 exercises/body part + 3-5 sets each exercise = 9-12 total sets per body part
factors for appropriate rest intervals training expierience, intensity, goals, tolerance fitness level, muscle mass, nutritional status, recoverability
factors for appropriate training volume training phase, goals, age, work capacity, recoverability, nutritional status, injury history
optimum tempo for hypertrophy 20-70 sec per set(8-10 reps 4/2/1/- 2/0/2)
power volume(sets*reps) 6-30 reps per exercise
strength volume(sets*reps) 8-36 reps per exercise
stabilization volume(sets*reps) 36-75 reps per exercise
Created by: kresels
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