Program Design 101

Reps
Maximum Strength 1-3 Reps
Strength, Speed, or Power 2-6 Reps
Functional Hypertrophy 4-8 Reps
Structural Hypertrophy 8-12 Reps
Endurance 12 + Reps

Sets
1-3 Reps = 6-12 Sets
3-6 Reps = 5-10 Sets
6-9 Reps = 4-8 Sets
9-12 Reps = 3-6 Sets
12 + Reps = 2-4 Sets

Time Under Tension
Goal Tempo Time Under Tension per Rep
Speed, Power, or Max Strength- 1-0-X 1-5 Seconds
Max Strength or Functional Hypertrophy- 2-0-1 3 Seconds
Structural Hypertrophy- 3-1-3 7 Seconds
Stability and Control- 8-0-4 12 Seconds
(Goal is 35-55 Seconds per set)
(X = explode out of bottom of movement with maximum force with no pause)

Rest Periods
Max Strength- Complete Neural Recovery- 5-10 Minutes
Strength, Speed, or Power- Near Complete Neural Recovery- 3-5 Minutes
Functional Hypertrophy- Near Complete Metabolic Recovery- 2-3 Minutes
Structural Hypertrophy- 90% Metabolic Recovery- 30 Sec-2 Minutes
Endurance- 50% Metabolic Recovery- 0- 30 Seconds

Training Session Duration
Testosterone levels peak between twenty and fifty minutes after the initiation of exercise. Following the sixty minute mark testosterone levels drop and cortisol levels rise.

Exercise Selection
Always utilize phase training techniques as well as the rotation for recuperation principal.

Order of Exercises
1. Technique Work
2. Speed/ Ballistic Work
3. Primary/ Core Lifts
4. Supplemental/Accessory Lifts

Volume/ Intensity
Max Strength 1 Rep Max
Functional Hypertrophy 90% 1RM
Structural Hypertrophy
Speed
Power
Endurance
Stability 10% 1RM
Motor Control 20 Rep Max

Periodization
Linear
Weeks Sets/ Workout Reps/ Set
1-3 20-25 12-15
4-6 15-20 10-12
7-9 10-15 6-8
10-12 5-10 4-6

Alternating
Weeks Sets/ Workout Reps/ Set
1-3 20-25 12-15
4-6 10-15 6-8
7-9 15-20 10-12
10-12 5-10 4-6