Key Takeaways
- Hypertrophy programs: 3-6 sets of 6-12 reps at 67-85% 1RM with 30-90 seconds rest.
- Strength programs: 2-6 sets of 1-6 reps at 85-100% 1RM with 2-5 minutes rest.
- Power programs: 3-6 sets of 1-6 reps at 30-90% 1RM depending on exercise, with 2-5 minutes rest.
- Load progression: Increase load 2-10% when athlete can complete prescribed reps with proper form.
- Program should match athlete's training status—beginners use simpler progressions than advanced athletes.
Resistance Training Program Design
Quick Answer: Strength programs use 1-6 reps at 85%+ 1RM with 2-5 minutes rest. Hypertrophy uses 6-12 reps at 67-85% 1RM with 30-90 seconds rest. Power training uses 1-6 reps at varying intensities (30-90%) with full recovery. Load should increase 2-10% when target reps are completed with good form.
Goal-Specific Training Parameters
NSCA Recommended Training Parameters
| Training Goal | Load (% 1RM) | Reps | Sets | Rest Period |
|---|---|---|---|---|
| Strength | 85-100% | 1-6 | 2-6 | 2-5 min |
| Power (single-effort) | 80-90% | 1-2 | 3-5 | 2-5 min |
| Power (multiple-effort) | 75-85% | 3-5 | 3-5 | 2-5 min |
| Hypertrophy | 67-85% | 6-12 | 3-6 | 30-90 sec |
| Muscular Endurance | ≤67% | 12-25+ | 2-3 | ≤30 sec |
Hypertrophy Program Design
Hypertrophy Parameters
| Variable | Recommendation |
|---|---|
| Reps per set | 6-12 |
| Load | 67-85% 1RM |
| Sets per exercise | 3-6 |
| Sets per muscle/week | 10-20+ |
| Rest periods | 30-90 seconds |
| Tempo | Controlled (2-0-2 or 3-0-3) |
| Frequency | 2-3x per muscle group/week |
Sample Hypertrophy Session (Chest/Back)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 90 sec |
| Bent-Over Row | 4 | 8-10 | 90 sec |
| Incline DB Press | 3 | 10-12 | 60 sec |
| Lat Pulldown | 3 | 10-12 | 60 sec |
| Cable Fly | 3 | 12-15 | 60 sec |
| Seated Cable Row | 3 | 12-15 | 60 sec |
Strength Program Design
Strength Parameters
| Variable | Recommendation |
|---|---|
| Reps per set | 1-6 |
| Load | 85-100% 1RM |
| Sets per exercise | 2-6 |
| Rest periods | 2-5 minutes |
| Exercise selection | Multi-joint, compound movements |
| Frequency | 2-4x per lift pattern/week |
Sample Strength Session (Lower Body)
| Exercise | Sets | Reps | % 1RM | Rest |
|---|---|---|---|---|
| Back Squat | 5 | 3 | 90% | 4 min |
| Romanian Deadlift | 4 | 5 | 85% | 3 min |
| Walking Lunge | 3 | 6/leg | 80% | 3 min |
| Leg Curl | 3 | 8 | 75% | 2 min |
Power Program Design
Power Training Considerations
| Factor | Light Load Power | Heavy Load Power |
|---|---|---|
| Load | 30-60% 1RM | 80-90% 1RM |
| Focus | Velocity | Force-velocity |
| Exercises | Jumps, throws, Olympic lifts | Olympic lifts, weighted jumps |
| Reps | 1-6 | 1-3 |
| Rest | 2-5 minutes | 2-5 minutes |
Olympic Lift Loading Guidelines
| Exercise | Training Load |
|---|---|
| Power Clean | 75-85% 1RM |
| Hang Clean | 70-80% 1RM |
| Clean Pull | 90-100% clean 1RM |
| Power Snatch | 75-85% 1RM |
| Push Jerk | 75-85% 1RM |
Sample Power Session
| Exercise | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hang Clean | 5 | 3 | 80% | 3 min |
| Box Jump | 4 | 5 | BW | 2 min |
| Med Ball Slam | 3 | 6 | Light | 90 sec |
| Broad Jump | 3 | 5 | BW | 2 min |
Load Progression
The 2-for-2 Rule
Increase load when the athlete can complete 2 or more repetitions beyond the target rep range on the final set for 2 consecutive sessions.
Load Increase Guidelines
| Exercise Type | Load Increase |
|---|---|
| Upper body exercises | 2.5-5 lbs (1-2.5 kg) |
| Lower body exercises | 5-10 lbs (2.5-5 kg) |
| Percentage increase | 2-10% |
Progression by Training Status
| Status | Progression Rate |
|---|---|
| Beginner | Every session |
| Intermediate | Every 1-2 weeks |
| Advanced | Every 2-4 weeks |
Exercise Selection Guidelines
Primary vs. Assistance Exercises
| Type | Definition | Examples |
|---|---|---|
| Primary | Multi-joint, large muscle groups | Squat, deadlift, bench press |
| Assistance | Single-joint, smaller muscles | Leg curl, triceps extension |
Exercise Selection Criteria
| Criterion | Consideration |
|---|---|
| Sport specificity | Movement pattern similarity |
| Equipment availability | Facility resources |
| Training status | Technical proficiency |
| Injury history | Contraindicated movements |
| Time constraints | Session duration |
Sample Weekly Split Routines
3-Day Full Body (Beginner)
| Day | Focus |
|---|---|
| Monday | Full Body A |
| Wednesday | Full Body B |
| Friday | Full Body C |
4-Day Upper/Lower Split
| Day | Focus |
|---|---|
| Monday | Upper Body |
| Tuesday | Lower Body |
| Thursday | Upper Body |
| Friday | Lower Body |
5-Day Body Part Split (Advanced)
| Day | Focus |
|---|---|
| Monday | Chest/Triceps |
| Tuesday | Back/Biceps |
| Wednesday | Legs |
| Thursday | Shoulders |
| Friday | Power/Olympic |
According to NSCA guidelines, which set and rep scheme is MOST appropriate for developing maximum strength?
An intermediate athlete completes 3 sets of 8 reps on the bench press at 185 lbs. On the third set, they complete 10 reps. The same occurs the following session. Using the 2-for-2 rule, what should happen?
Which of the following is the appropriate loading range for power cleans when training for explosive power?
An athlete is designing a hypertrophy program. Which combination of variables is MOST appropriate?