Generally your program is pre-programmed for a period of 15 sessions (usually 5 weeks).
This allows for adaptation to occur.
As it's periodized , the program is actually scheduled over a number of phases.
It will be updated after 15 sessions (usually 5 weeks)
Should we need to, your program can be changed at any time, however it would be usual to complete the outline as scheduled.
This really depends on what your objectives and capabilities are at the moment.
Each program is individually prepared and tailored for you.
I can tell you it's easy to follow and that you'll understand it quickly.
I can tell you that it will be set at an appropriate level for your current capabilities.
I can tell it will look something like these (click on this link to view examples)
Here are examples of some programs. Click on the images to enlarge them.
For advice on interpreting the programs use how to read your program
The programs contain all the details you need
The following example shows some progressions from the program above
Note that the intensity (lower box numbers) are generally greater in the second program
For advice on interpreting the programs use how to read your program
Each program is unique and reflects the objectives as stated by the client
Some programs require two sheets, like the example that follows:
Open the following link if you'd like to see it more clearly Download dual_program.doc
For advice on interpreting the programs use how to read your program
The following two examples show progressions in subsequent programs:
Note that in the second example the aerobic elements have been grouped together to make them more challenging
Simply put, a periodized program is one divided into periods or phases (cycles) where each period has a different objective and as such different physical requirements. They are highly planned and scheduled processes.
Some periods demand that you work hard, whilst other periods pursue gentler goals.
As each period has different outcomes scheduled, the intensity (how hard you work) and the volume (how long you work) at each element varies. These elements are controlled in order to achieve the desired outcome of the particular period.
This process keeps your body "confused" and therefore in a continuous state of adaptation, maximising the benefit of your training.
Periodized programs even allow for periods of regeneration by "unloading", greatly reducing the demand you put on yourself in order to allow for maximal adaptation to occur, allowing for better performances than usual.This is the process most modern athletes use, and is often referred to as a "taper".
(please click on the image above to enlarge it)
You'll notice the program is set out in columns.
The exercises are listed on the left hand side.
To the right of the exercise list are 15 columns. Each column represents a session.
For the first session, we start with the first column
Each exercise has two boxes that correspond to it.
If the boxes are both blank, you don't do that exercise on that day. This is the case with the first exercise in the example, the Tectrix (Stepper).
The number in the top box represents volume, how much of that exercise to do or how long to do it.
The number/s in the lower box represent intensity, how hard to do the exercise.
In the example illustrated, the first exercise you'd do is the Precor Crossramp.
The top box (volume) is 10, representing 10 minutes.
The lower box is 4-8, representing Program 4, Level 8.
So the first exercise is the Precor Crossramp, where you'd do 10 minutes on Program 4 at level 8!
The next exercise that you'd do would be the Incline Leg Press, top box 18, lower box 25. So you'd do 18 with a weight of 25kg on each side of the machine.
Then you'd so 12 Lunges using a weight of 12.5
Followed by 2 sets (denoted 2x in the illustration) of 22 Bicycles and Crossovers.
You work your way down the column until you finish
For the second session, we use the second column
Don't worry if you don't pick it up straight away, Kym will walk you through it as often as required.
Initially we need to establish and qualify your objectives.
This will determine what general principles will guide the development of your program.
Results are specific to the work that is being done in order to achieve them. As such we need to select an appropriate methodology to use.
Next we need to assess your current capacities. This will also be determined by your specific objectives. It may involve some physical evaluation such as a test of aerobic fitness or body fat
analysis. This also provides a base-line from which can measure your progress.
Now we can start to formulate the outline of a program, that is, what exercises, and in what order, might be appropriate for you.
Next your response to various intensities of these exercises is evaluated in order to maximize the benefit they will be towards your objectives.
Usually this will take the form of learning how to do each exercise, how to use any equipment, experimenting with various weights on machinery and completing heart rate analysis via heart rate traces using a recordable heart rate monitor.
This is also a good opportunity to assess how you like the
components of the program and the need to modify some if you
uncomfortable.
This analysis gives some "Ball Park" figures as to what might be appropriate, and these are further refined by more evaluations, completing these exercise at various intensities until they have been honed to return maximal results. Repetition also confirms the appropriateness of the exercise intensities and gives valuable learning and technique refinement opportunities.
At this stage your periodized program is generated using sophisticated software.
This process can usually be completed within 5 or 6 sessions.
The program is then updated at regular intervals according to a variety of factors including your evolving fitness, your objectives, how you feel generally and the results of tests to assess progress .
