168 Chapter 8: Exercise Programming 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 • Push: Bench, Press, Squat • Pull: Row, Deadlift • Upper Body / Lower Body • Upper Body (UB): Bench, Row, Press • Lower Body (LB): Squat, Deadlift • Total Body • Bench, Row, Press, Squat, Deadlift 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 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 (Chapter 6).
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