161 A Christian Guide to Body Stewardship, Diet and Exercise Option 3. Sample 5-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 4. Sample 6-Day per Week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Option 5. Sample 7-Day per week Training Plan Sun Mon Tues Wed Thurs Fri Sat Endurance X X X Strength X X Mobility X X X Intensity, Volume and Frequency As mentioned previously, intensity, volume and frequency are important exercise programming variables to consider. Intensity refers to “how hard”, volume refers to “how much,” and frequency refers to “how often”. In endurance training, intensity is generally based on percentage of maximal heart rate (MHR) (e.g., pace / tempo = 80-90% MHR). In strength training, intensity is generally based on percentage of an individual’s one repetition max (1RM) score (e.g., size = 67-85% 1RM). In mobility / flexibility training, intensity is generally determined by the level of discomfort while holding an exercise and/or stretch (e.g., to a position of mild discomfort). In endurance training, volume is generally based on duration (e.g., LSD = 30-120 minutes). In strength training, volume is generally based on the number of sets and reps to be performed (e.g., strength = 3-6 sets for 6-12 reps). In mobility / flexibility training, volume is generally based
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