How do I design a 52 week training program?

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1.88K viewsMay 31, 2011

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Kimberley May 28, 2011 0 Comments

I am looking for reference material which will assist me in designing an effective and enjoyable 52 week training program which focuses on hypertrophy over strength and power, and predominantly on gaining circumference of the upper arms, thighs, and chest muscles. Periodization charts, graphs, tables, week by week ideas for keeping the program interesting are what I am looking for. Thanks.

11 Answers

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score 0 · Answer 1

While not impossible, it can be hard to plan a full year for a client until you’ve had some experience with their commitment level and their adaptation to exercise load variation.

I’d be curious to hear what you decided to do and how your implementation went.

score 0 · Answer 2

Depending on client goals, I would follow the Macrocycle/Mesocycle structure. The Macrocycle is the year, the Mesocycle is a month. Each month would have different goals. For instance typically clients would go through about 1 month of high reps low weight training and then a month of low rep high weight. This is a simple way of keeping progress going.

score 0 · Answer 3

Again it depends on the clients and the goals you have set for them. But a great resource would the “Essentials of Strength Training & Conditioning” which you can order thru NSCA. There is great information in there which can help you design such a program.

score 0 · Answer 4

Its great to set goals but you want to remember to be flexible with the ones you set
What happens if you get injured or sick or progress faster than you had anticipated!?

I like back up plans and the ability to re-assess often.

score 0 · Answer 5

Make it day by day.

You cant assume you’ll be at specific points in your program. You have to feel it out as you go and make adjustments to your lifting capabilities.

How do I design a 52 week training program?

11 Answers

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