Five Variables to Consider When Developing a Training Program | STACK Coaches and Trainers
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Five Variables to Consider When Developing a Training Program

July 12, 2011

Must See Training Videos

When setting up a training program for any sport, consider the following five factors:

Choice of Exercise: Select exercises that will help you achieve your training goals, whether you want to develop speed, strength, power or a combination. Your training facility and its equipment will of necessity influence your choices. Do you like bands or free weights? Will you use bodyweight movements?

Once you know what you want to do and what is feasible, perform the exercises that best fit your needs and your sport.

Order of Exercises: The right order is as important as the right exercises. It’s best to start with dynamic movements, then move on to explosive exercises and those that require technique. Work your way through speed and agility training, then move on to strength exercises. Finish up with stretching.

Load or Intensity: The amount of weight you lift and the rest periods you employ determine the benefits of your workout. If you want to build strength, lift heavy with low reps. To work power, you need explosive, quick movements. Want to gain speed-strength or strength endurance? The intensity or percent of what you lift will affect your training outcomes.

Volume of Exercise: Volume is different from intensity, but it's a factor in measuring the intensity of a workout. Think of volume as the sum of all the exercises, sets, reps and rest periods that make up a training session. Changes in volume [and intensity] influence the length of your recovery period as well as your next training session. The higher the volume and intensity, the more time you need between workouts. During the season, many elite athletes do intense workouts, but they reduce their volume—lowering the number of exercises, sets and reps.

Inter-Set Rest Intervals: How many seconds or minutes did you rest between sets? Let’s say you perform the Bench Press for three sets of 10 reps at 70 percent of your max with a two-minute break between sets. Now do the same drill resting only 15 seconds between sets. The intensity and volume stay the same, but your muscles work a lot harder. By adjusting your rest intervals, you can change the outcome of a training session—and compress your 90-minute workout down to an hour.

Adjustments in these five factors can have a huge impact on your training—and your workout results.

Photo:  blog.travelwisconsin.com

Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
Must See
Patrick Willis' Homegrown Off-Season Workout
Views: 1,222,351
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,175,981
Michael Jordan: Mind of a Champion
Views: 545,210

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,505
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

WATCH: Brandon Thompson's Plate Mountain Push-Ups

Why These 7 NFL Receivers Do Pilates

Johny Hendricks Gets Back to Basics

Improve Your Lacrosse Power With These Exercises

5 Boss Workouts From Olympic Snowboarder Hannah Teter

WATCH: Usain Bolt's 2-in-1 Decline Sit-Up with Bench Press

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick

Lacrosse Players: Get Stronger on the Field with 4 Exercises

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

Odell Beckham Jr. Shows Out on the Speed Ladder

The Dangers of Heat Stress for Athletes

5 Big Benefits of Yoga for Basketball Players

How to Provide a Spot for the Bench Press

Ndamukong Suh's High School Highlights Not What You'd Expect

WATCH: Sergio Ramos's Trampoline Wall Touch

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

WATCH: Darnell Dockett Manhandles 655-Pound Tire

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

Fixing Common Weaknesses in Lacrosse Players

Kevin Love

WATCH: Vontae Davis's Half-Box Squat with Plate

WATCH: A. J. Green and Justin Houston Pushing a Truck

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

Workouts of the Top Players in the 2015 NBA Playoffs

4 Unnecessary Things That Only Overcomplicate Your Workouts

How to Find the Perfect Strength Coach or Personal Trainer

WATCH: David Wilson's Acrobat Ab Workout

Versatility Raises the Value of These 11 NFL Draft Prospects

WATCH: Jos

WATCH: Giuseppe Rossi's 360-Degree Pilates Side Plank

Introducing the 2015 'All-Gaines NFL Combine Team'

The 3 Best Posture Exercises That Build Strength

WATCH: Michelle Jenneke's Superwoman Push-Ups

How to Train for a Triathlon Without Going Broke

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

WATCH: Takeo Spikes Still Working On Getting a Bigger Neck

WATCH: Shawne Merriman's 'Bus Driver' Shoulder Workout

Victor Cruz's Pool Workout with a ViPR