A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 8: Exercise Programming 183 Step 3: After determining the number and type of training days per week, the final step is to list the exact training parameters for each training session (e.g., run time/distance; load, reps, and sets). Because our example individual had less than 6 months of lifting experience, they were classified as a beginner and therefore only assigned 3 sets for each of the compound lifts and no assistance exercises. Additionally, since their primary training goal was strength, 6 reps were assigned per set for each of the compound lifts as outlined in Table 6.8. Mon Tues Wed Thurs Fri Sat Sun Endurance Strength Endurance Strength Off Endurance Off Mobility Mobility Mobility Speed Upper Body Long Slow Distance Lower Body Off Pace / Tempo Off Stretching Yoga Stretching 6 x 200-m Sprints Bench 3 x 6 Row 3 x 6 Press 3 x 6 Plank 3 x 30 sec. 3-mi. Run Squat 3 x 6 Deadlift 3 x 6 Back Hypers 3 x 6 Off Treadmill Tempo Run Off Modified Hurdler Stretch 3 x 30 sec. Quad Stretch 3 x 30 sec. Piriformis Stretch 3 x 30 sec. 45-min. Yoga Video for Low-Back Mobility Modified Hurdler Stretch 3 x 30 sec. Quad Stretch 3 x 30 sec. Piriformis Stretch 3 x 30 sec.

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