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
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 5,134,834
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,292
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 4,617,499

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,495
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,794
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
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

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,081,054
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,928
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,945
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,869
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,411

Load More
More Cool Stuff You'll Like
How to Train for a Triathlon Without Going Broke

How to Train for a Triathlon Without Going Broke

I had never thought to train for a triathalon before. I've been an athlete my entire life, but over the years, I've gotten busier and busier. Soon,...

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

Improve Your Lacrosse Power With These Exercises

Improve Your Lacrosse Power With These Exercises

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

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

How to Find the Perfect Strength Coach or Personal Trainer

How to Find the Perfect Strength Coach or Personal Trainer

Workouts of the Top Players in the 2015 NBA Playoffs

Workouts of the Top Players in the 2015 NBA Playoffs

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

WATCH: Darnell Dockett Manhandles 655-Pound Tire

WATCH: Darnell Dockett Manhandles 655-Pound Tire

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

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

WATCH: Takeo Spikes Still Working On Getting a Bigger Neck

WATCH: Takeo Spikes Still Working On Getting a Bigger Neck

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

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

4 Unnecessary Things That Only Overcomplicate Your Workouts

4 Unnecessary Things That Only Overcomplicate Your Workouts

Fixing Common Weaknesses in Lacrosse Players

Fixing Common Weaknesses in Lacrosse Players

Odell Beckham Jr. Shows Out on the Speed Ladder

Odell Beckham Jr. Shows Out on the Speed Ladder

Why All Athletes Should Do Soft Tissue Work

Why All Athletes Should Do Soft Tissue Work

5 Boss Workouts From Olympic Snowboarder Hannah Teter

5 Boss Workouts From Olympic Snowboarder Hannah Teter

WATCH: David Wilson's Acrobat Ab Workout

WATCH: David Wilson's Acrobat Ab Workout

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

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

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

The Dangers of Heat Stress for Athletes

The Dangers of Heat Stress for Athletes

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

5 Big Benefits of Yoga for Basketball Players

5 Big Benefits of Yoga for Basketball Players

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

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

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

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

WATCH: Torrey Smith and the Human Hammer Pull-Down

WATCH: Torrey Smith and the Human Hammer Pull-Down

Kevin Loves 5-Move Yoga Workout

Kevin Love

Why These 7 NFL Receivers Do Pilates

Why These 7 NFL Receivers Do Pilates

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

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

Victor Cruz's Pool Workout with a ViPR

Victor Cruz's Pool Workout with a ViPR

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

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

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

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

Michael Bamiro's Big Breakthrough

Michael Bamiro's Big Breakthrough

The 3 Best Posture Exercises That Build Strength

The 3 Best Posture Exercises That Build Strength

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Great Ways to Reduce Delayed Onset Muscle Soreness

WATCH: D.J. Williams' Endurance-Crushing Towel Plank Walk

WATCH: D.J. Williams' Endurance-Crushing Towel Plank Walk

YardBarker