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