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SUMMARY optimal strength gains. The center of training, measured in months or years;
this debate is whether a single set or the clients are categorized as novice,
BUILDING SUCCESSFUL TRAINING
multiple sets of an exercise provide the intermediate, or advanced. Training
PROGRAMS FOR NOVICE AND
greatest strength gains. In the early age is more critical to the exercise
INTERMEDIATE CLIENTS DEPENDS 1960s, Berger (2,3) performed a series prescription than chronological age or
ON A TRAINING PROGRAM THAT of experiments with college-aged nov- gender because it partially determines
PRODUCES AN APPROPRIATE ice trainees, concluding that 3 sets of the technical ability of the client and
OVERLOAD WITHOUT INDUCING 3–9 repetitions (reps) was best for how quickly their body adapts and
OVERTRAINING. THE APPLICATION strength gains when performed 3 times recovers from exercise (1,8,13). Gen-
OF A SPECIFIC NUMBER OF SETS per week. Berger further concluded erally speaking, as a client progresses
AND REPETITIONS PER EXERCISE, that it was only necessary to work at in training age, so does their ability
AN APPROPRIATE LOAD, AND the repetition maximum (RM) once to handle a greater overall volume of
CHOICE OF EXERCISES IN A per week. Berger’s work, along with training. Novices are generally clients
TRAINING PROGRAM IS CRITICAL many studies and meta-analyses dem- with less than 6 months of strength
TO ITS SUCCESS. BASIC CON- onstrating the superiority of multiple training experience. Intermediate train-
CEPTS OF PROGRAM DESIGN AND sets over a single set, has been ees have 6–12 months of strength
A SAMPLE BASIC PERIODIZATION criticized (4,5,7). This criticism stems training experience, and advanced
PROGRAM ARE PROVIDED. from the fact that a single set of clients will have at least a year of
exercise has been shown to produce strength training experience.
strength gains in some studies (4,5,7). There are unlimited ways the compo-
INTRODUCTION
ne of the biggest challenges The reason that a single set may pro- nents of an exercise program can be
Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-lift.org 47
Program Variables and Design
Table 1
Sample 6-month periodization program for the novice client
gains are of great importance, 2–3 sets because of excessive soreness, fatigue, 1RM, but for the sake of increasing
per exercise should be used to provide or time-related issues. It is critical that compliance and learning correct tech-
more volume (6,8,9–14). These initial novice clients develop proper exer- nique, the load will begin in this lower
volumes of exercise will be sufficient cise technique before increasing resis- range and progress throughout the
to produce strength gains, mainly tance such that they should never program. In this example, one of the
through the mechanisms of better sacrifice form for additional reps or days will be considered the heavy day
neuromuscular coordination and in- resistance (1,13). 1RM may be tested (at the high end of the prescribed
tramuscular recruitment. As the client after a couple of weeks of introductory %1RM), whereas the other day(s) will
progresses to intermediate and ad- training or a RM can be used instead. use 5–10% less load than the heavy day
vanced status, volume may be adjusted A RM is the greatest amount of weight for the same number of sets and reps.
by adding sets and exercises, whereas that can be lifted for a specified number This allows the trainer to pick the heavy
reps can be lowered to allow for the of reps. For instance, if a client com- day when the client is best prepared. If
use of a greater %1RM. Clients with pletes 10 reps with 45 pounds, his or the client is having a bad day (stressed
more than 1 year of experience may her 10RM for that exercise is out, not feeling well, and the like), the
need even more volume of training to 45 pounds. The trainer can then adjust load can be adjusted to the moderate
continue to progress (1,8,13). the load by using a percentage of the or light day load. An unloading week
RM for each exercise based on the is used every 4–6 weeks with loads
TRAINING INTENSITY number of reps to be performed. 10–30% less than the preceding week.
Training intensity is the amount of
weight lifted relative to a client’s max- PERIODIZATION FOR THE PERIODIZATION FOR
imum capabilities for a prescribed num- NOVICE CLIENT INTERMEDIATE CLIENTS
ber of reps, usually denoted as %1RM. The novice client should begin strength As a client transitions from a novice to
Training intensity along with variation training 2–3 days per week. Classic an intermediate, periodization can take
in the number of sets, reps, length of periodization varies loads on a daily on additional specific goals for each
rest periods between sets, and number basis and moves from high volume mesocycle. In the example shown in
of exercises are the most critical ele- with low loads to low volume with Table 2, a client begins with an endu-
ments to sustain progress in resistance high loads over time (12). The sample rance mesocycle, followed by a strength
training (1,8,13). Most research indi- periodization program shown in Table 1 mesocycle, and ending with a strength
cates that working with loads of is a reverse periodization model where and power mesocycle. The changes to
50–60% of 1RM is sufficient for novice the client moves from low/moderate sets, reps, and load are similar to the
trainees to make strength gains (8,11). volume and load to high volume and novice periodization scheme, but the
However, as training progresses and moderate load. In the authors’ experi- number of sets has increased, as has
strength increases, a greater %1RM ence, the reverse periodization model the %1RM used. Repetitions for most
must be used to continue progress. To serves to prevent extreme soreness that exercises will remain within the 6–15
insure proper training intensity and can result from overtraining a novice range, but there are some exceptions to
variation for the client, a periodized client by using a lower initial volume the rule. Depending on the client’s
program should be developed (1,8,13). than classic periodization. goals and their ability to perform front
Novice trainees often have issues with There is quite a bit of trial and error in squats and dead lifts properly, some
time commitment and compliance the beginning of most novice programs ballistic/explosive lifting may be intro-
with training programs (12). A personal when finding loads that challenge but duced during the intermediate phase;
trainer generally needs to increase the do not overly stress the client. Typi- however, the reps should remain at 5
volume of exercise gradually to avoid cally, a client can complete 6 reps with or less for lifts, including power cleans,
having the client quit the program a load that is greater than 50–60% of power snatches, one-arm snatches,
Table 2
Sample 3-month periodization program for the intermediate client.
Dan Wathen is
an athletic trainer
emeritus at
Youngstown State
University.
Patrick
Hagerman is the
director of Sport
Skill Development
at Quest Personal
Training Inc.
REFERENCES
1. Baechle TA and Earle RW. Resistance
Training Program Design In Essentials of
Personal Training. Champaign, IL: Human
Kinetics, 2004. pp. 370–383.
2. Berger RA. Effect of varied weight training
programs on strength. Res Q 33:
168–181, 1962.