Chapter 8: Exercise Programming 182 Provided below is a sample training template for an individual who has average endurance and mobility but below average strength (as determined through fitness testing). Although this individual’s schedule permits them only one hour to workout, their schedule does allow them to work out every day. As a result, they opt for a 7-day per week training schedule. Based on ACSM, AHA, and CDC recommendations, they opt to perform both endurance and mobility training 3 days per week (for maintenance) and strength training 4 days per week (for improvement). Mon Tues Wed Thurs Fri Sat Sun Strength Strength Endurance Strength Strength Endurance Endurance Mobility Mobility Mobility Step 2: After determining the number of training days per week as well as when each type of training will be performed, the next step is to decide the type of training you plan on doing for each fitness component. In terms of endurance training, determine whether you will be performing long slow distance (LSD), pace/tempo (P/T), and/or speed work. In terms of strength training, determine which compound lifts and/or split option you plan on performing. In terms of mobility training, determine which mobility exercises and/or stretches you will be performing. Some different split options for strength training include: • Push / Pull o Push: Bench, Press, Squat o Pull: Row, Deadlift • Upper Body / Lower Body o Upper Body (UB): Bench, Row, Press o Lower Body (LB): Squat, Deadlift • Total Body o Bench, Row, Press, Squat, Deadlift Mon Tues Wed Thurs Fri Sat Sun Strength Strength Endurance Strength Strength Endurance Endurance Mobility Mobility Mobility Upper Body Lower Body LSD Upper Body Lower Body Pace/Tempo Speed Stretching Yoga Stretching
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