Today is a bit about how to distribute the really taxing stuff throughout a training session and the training week, ready? Let's do this!
Whenever coaches write programs, they look at a few things such as order for the exercise day and exercise week, as well as things like total volume (reps) for the session. Let’s look at it from what I put into consideration with my peeps.
First the order of things, both for the day and the week. The stuff that’s the most difficult and taxing will come first in the session (apart from the warm-up). If there’s a power or plyos part of the session, that’s first, if not it’s the major compound lift (squat, deadlift, bench press, etc…) and the session progresses from there.
How a week of training is laid out is also something to consider. Early in the week of a workout plan, is probably the time to put in the movements that are most beneficial, but also may not be someone’s favorite, motivation is a bit higher, take advantage of it.
The final piece to workload management is also the number of total reps for the session or week. For me personally, I’m probably not having someone do every movement in a session for sets of 10 reps, with few exceptions. Not only is that person going to want to punch me, they’re going to be 100% smoked. I want folks to come in and work hard, but also feel like they’ve got it in them to kick ass in the rest of their day, whatever of that is left, not be ready for a nap. Instead if I'm we start with 10 reps, we'll probably dial those reps down to 5 or 6 for the rest of the movements. The opposite works with the loads getting much lighter in the latter half of the session because it's likely the early part of the session got HEAVY!
So there's a few bits and bobs about workload management in resistance training. Hope all enjoyed and of course don't forget about the First XV Clubhouse on September 16th!
Jarrod Dyke, CSCS