Bullshittersbible1sted PDF

The
Bullshitters
ProgamDesign
Bible
CondensedVersion
Aunifiedcopyofsomeoneselsestheoryofprogramdesign
Copyright
HowtoWriteaStrengthTrainingProgram
Ian King 1998 (1st Edition); 2nd Edition

2000.
Thisbookiscopyright.
All rights reserved. No part of this

publication may be reproduced, stored in a
retrievalsystem,ortransmittedinanyform
or by any means, electronic, mechanical,
photocopying, recording or otherwise,
without the prior written consent of the
publisher.
ProgramDesignaunifiedtheory
AlwynCosgrove2005;2ndEdition2009
All rights reserved. No portion of this

manual may be used, reproduced or
transmitted in any form or by any means,
electronic or mechanical, including fax,
photocopy, recording or any storage or
retrieval system, by anyone but the
purchaser for their own personal use. This
manualmaynotbereproducedinanyform
without the written permission of the
author.
IfIcouldhaveyourattentionforjustamomentplease,Iam
going to be handing out some handouts, um, that were just
hot off the press, um, ah, one is a copyright and
confidentiality notice. Obviously we have, you know, spent
fifteen years perfecting what we do here, um, and were
teachingittoyouandwejustwantyouactuallyensurethat
youunderstandthatitisours,andthatitisproprietary.1
RachelCosgrove,Sep2009
RachelCosgrove,2009,ProgramDesignSeminar,ResultsFitness,Friday25Sep
1|P a g e
ReferencesinTimeLine
1997King,I.,WinningandLosing(book)
1998King,I.,StrengthSpecialization(DVD)
1998King,I.,HowtoWrite(book)
1999King,I.,IanKingsKillerLegExercises
(DVD)
1999King,I.,GetBuffed!(book)
1999King,I.,FoundationsofPhysical
Preparation(course)
1999King,I.,FoundationsofPhysical
Preparation(book)
2000King,I.,HowtoTeach(book)
2000King,I.,HowtoTeach(DVD)
2002King,I.,GetBuffed!II(book)
2004King,I.,GetBuffed!III(book)
2005FitnessProfessionalsProgramDesign
BiblepublishedbyAlwynCosgrove
2|P a g e
Contents
1stEd(2005)BibleContentsList
1. MyJourney
2. IntroductiontoProgramDesign
3. AbsorbWhatisUseful
4. WhytheNeedforBetterProgramDesign
5. TheInfluenceofBodybuildingPrograms
6. Whoserules?
7. CommonFallaciesinProgramDesign
8. Assessment
9. DesigningthePerfectProgram
10.LoadingParameterManipulation
11.FactorsDeterminingRepSelection
12.FactorsDeterminingSetSelection
13.TempoSelectingRepetitionSpeed
14.RestPeriodSelection
15.ExerciseSelection
16.PeriodizationandProgressionofIntensity
17.TypicalFlawsinProgramming
18.PuttingitallTogether
19.SampleExercises
20.QuadDominantExercises
21.HipDominantExercises
22.VerticalPushingExercises
23.VerticalPullingExercises
24.HorizontalPushingExercises
25.HorizontalPullingExercises
26.SevenHabitsofHighlyEffectiveProgramDesign
27.ProgramDesignChecklist
28.StepstoProgramDesign
29.AbouttheAuthor
30.Testimonials
31.FinalWord
3|P a g e
MyJourney
I went to Uni It was at that time that I

attracted a lot of other athletes and wound
uptrainingmanyofthemin2
ItwasincollegeIstartedbeingapproached
by other athletes to help them, with their
training.3
we have, you know, spent fifteen years

perfectingwhatwedo.
4
RachelCosgrove,2009
For the past 17 years Alwyn Cosgrove has

been committed to achieving excellence in
the field of fitness training and athletic
preparation..
AlwynCosgrove,2004
King,I.,1999,inMontana,N.TheThunderFromDownUnderAnInterviewWithIanKing,Fri,Jan29,1999
Cosgrove,A.,2005,FitnessProfessionalsProgramDesignBible,ResultsFitness,p.6
4
RachelCosgrove,2009,ProgramDesignSeminar,ResultsFitness,Friday25Sep
5
3
4|P a g e
IntroductiontoProgramDesign
I have seen excellent articles published by

strength and conditioning coaches, only to
bestunnedbytheirlackofunderstandingin
reallife program design and practical
teachingabilities.6
Im amazed at how many of these people

completely blow me away with their
knowledge when Im speaking to them,
watching them present or reading their
material. Yet when I see their programs
.Imusuallydisappointed.7
Beingabletowritenicearticlesisgreatbut Havingknowledgeisonething.Beingableto
if you are providing a practical service, the take that knowledge and use it to design
competencies required are far removed effective training programs is another thing
entirely.9
fromwritingyouneedtobeabletodo!8
theprogramwasasinglegenericprogram Therearesomanylimitationswithprograms
thatis,everyonedidthesameprogram.10 written for magazine etc (i.e. its usually a
generic program with certain restrictions

e.g. dumbbells only, that is aimed at
everyone11
I decided to provide some programs, as In the fitness industry I am probably best

programdesignwasreallymyforte.12
knownformyabilitytodesignprograms.
I am going to be sharing with you thismanualistheresultsofmytakingthe

information that I have learnt from what I research, my experience and observations
havedone,fromwhatIhavewatchedother andtheexperiencesandobservationsofmy
coachesdo,andfromwhatIhaveread.13
colleagues.14
King,I.,1999,SoYouWanttoBecomeaStrengthandConditioningCoach,Ch.15,p.131
8
King,I.,1999,SoYouWanttoBecomeaStrengthandConditioningCoach,Ch.15,p.131
9
10
King,I.,2002,GetBuffed!II(book),Ch1DesigningtheGetBuffed!IIWorkout,p.11
11
12
King,I.,1997/2002,WinningandLosing(book),Ch.29RetiringAgain,p.181
7
13
14
King,I.,2002,EnduranceSpecializationSeries(DVD),Disc1,40secsin
5|P a g e
InthefitnessindustryIamprobablybestknownformyabilitytodesignprograms.15
Cosgrove,2005
OriginalMessage
From:AlwynJC@aol.com[mailto:AlwynJC@aol.com]
Sent:Saturday,25September19994:50AM
To:kingsports@b022.aone.net.au
Subject:Flexibilityandlesson3answers
Sir,Aquickquestion,Areyouabelieverinstaticstretchingpreandpoststrengthandpower
workouts?...Doyoufeelstretchingpreandpostworkoutisdetrimentaltostrengthlevels?
Alwyn,Saturday,25September199916
OriginalMessage
Sent:Monday,11October19993:19PM
Subject:Re:LAseminar
Intmagyoumentioninsquattingtopauseatthebottomandatthetop.I'mconfusedI
havealwaysprescribedeither/or.Atthebottomtofurtherfatiguethefibersoratthetopto
allowthemtorecover(andhandlemoreload)ortorecruithighthresholdmotorunits.It
doesn'tmakesensetomerightnowastowhyyouwouldpauseinthedisadvantageousand
advantageouspositions.Don'ttheycanceleachotherout?
Alwyn,Monday,11October199917
OriginalMessage
Sent:Friday,10December19996:01AM
Subject:diabetes
DearIan,Ihaveaclientwhoalthoughnottestingpositivefordiabeteshasallthephysical
characteristicsveryleanlimbsandafattorso.Hisfatherwasdiabetic.
What fat loss routine should I have him on as everything I try appears to lean out his
limbsevenmore.
Alwyn,Friday,10December199918
15
PersonalCommunication,CosgrovetoKing,Saturday,25September1999
17
PersonalCommunication,CosgrovetoKing,Monday,11October1999
18
PersonalCommunication,CosgrovetoKing,Friday,10December1999
16
6|P a g e
OriginalMessage
Sent:Wednesday,15December19992:31PM
Subject:(nosubject)
Ian,Iamcurrentlydoingyour12weeklegprogramwithgreatresults.HoweverIfeelthat
myhamstringsarebothweakerandsmallerthanmyquads.AsIamaproactiveindividualI
alwaysliketoofferthreeposiblesolutionswhenIamfacedwithaproblemIdonotknow
theanswerto:SoheregoesdoI:
A)Stoptrainingquadsaltogetherforthemeantime
B)Trainhamstringsonworkoutsoneandtwoandquadsonthethirdworkoutfor
theduration(iea2:1ratio)
C)Trainquadswithalowweightasamaintenanceworkout.
Yourhelpasalwaysisappreciated.
Alwyn,Wednesday15December199919
OriginalMessage
Sent:Tuesday,13June20004:30AM
Subject:Preorderforbooks!
Also,Iamplanningtofollowyourarmspecializationroutineforthenexttwelveweeks.As
mykneeisstillinjuredIamnotdoingmuchforlegshowdoyouthinkthefollowinglooks:
MonarmsI
TueHorizontalUB
ThuarmsII
FriVerticalUB
Wouldathreedaysplitbebetter?WithalltheotherUBmovementsbeingtrainedonsaya
Wednesday?I'mabitlostwiththistotellthetruth.
Alwyn,Tuesday,13June200020
19
20
PersonalCommunication,CosgrovetoKing,Wednesday,15December1999
PersonalCommunication,CosgrovetoKing,Tuesday,13June2000
7|P a g e
Sent:Monday,3July200012:38PM
Subject:NYseminarsandassortedtales
PScurrentlytrainingabaseballplayer...Thereisrealpressurefromhiscoachesformeto
commencespeedtrainingwithhim.I'mnotcompletelysureofthata)asI'mnotaspeed
specialistyetandhaven'tthoroughlyreviewedthetapesandmoreimportantlyb)he'sweak
andfatmyinstinctsarethatgeneralstrengthtrainingandperhapssomemusclebuilding
/fatlossmaybeenoughtoimprovehisspeed.Yourthoughtsandcommentsastowhatto
doprogramwiseandhowtodealwithcoachesandparentsaremuchappreciated
21
Alwyn,Monday,3July2000
OriginalMessage
Sent:Tuesday,29August20003:01PM
Subject:Re:HKRFU
HiIan,BymycalculationstheyneedthenextstagebyDec1approx(assuminganAug1start
date). This is where my inexperience starts to show and hopefully you can give me some
insightintothis..
22
Alwyn,Tuesday,29August2000
OriginalMessage
Sent:Monday,16October200011:09AM
Subject:HKRFUandexercisequestion
Push Press v Push Jerk. I was under the impression that the push press had the double
kneebendandthepushjerkwasonlyonekneebend.TheHowTobookhasthemtheother
wayaroundsoamImistaken?I'llcheckthevideonow,butIthoughtI'dgotothemaster
directly!
23
Alwyn,Monday,16October2000
21
PersonalCommunication,CosgrovetoKing,Monday,3July2000
PersonalCommunication,CosgrovetoKing,Tuesday,29August2000
23
PersonalCommunication,CosgrovetoKing,Monday,16October2000
22
8|P a g e
Absorbwhatisuseful
anextensionofoureducationalphilosophy
for life teach people how to fish, rather
thansimplygivingthemthefish.24
It is said that if you give a man a fish, you

feedhimforaday.Butifyouteachhimhow
tofish,youfeedhimforaday.25
24
25
King,I.,2002,GetBuffed!II(book),IntroductionTeachingyouhowtofish,p.3
Cosgrove,A.,2005&2009,FitnessProfessionalsProgramDesignBible,ResultsFitness,p.16&18
9|P a g e
Whytheneedforbetterprogramdesign
inadditiontogivingyougenericprogram,I
aim to teach you how to individualize that
program (and any program for that matter)
to better suit your individual needs. And
thatspowerful!
But I will introduce you to tools that are

more than adequate to increase the
effectiveness of your programs over and
abovethegenericlevel.26
Wemustnowindividualizeprogramdesign.
The fitness program must be designed with
consideration towards the person,
environmentandtaskstobeperformed.
It is clear that individualised training yields

more concentrated individualized and
accelerated results than the very best
genericprograms.27
26
27
10|P a g e
TheInfluenceofBodybuildingPrograms
Historicallythemostcommonlyappliedmethod
of strength training in sport was influenced
more by bodybuilding methods than any other
method.
I use the word primarily when I refer to the

adaptations to strength training. The word
primarily stresses that it is unlikely that the
responsesoccurinisolation.28
Aswegetintoityouwillseesomeoverlapwith
the exercises. Its really hard to isolate, totally
isolateamusclegroup.29
I firmly believe that strength training program
design has been historically influenced by
anabolic steroids. If you accept the influence
thatbodybuilding,weightliftingandpowerlifting
have had on program design, and you
understand the role drugs play in these sports,
yougainafullerappreciationofthisinfluence.
Inbriefifyoutakedrugsyoucanhandlehigher
volumes(highernumberofsets).32
Ifyouarenotusingthesedrugs,ornotusingthe
same dosages, you will burn out unless you
modifytheprogramaccordingly.33
In reality, most overtraining (from a time and

volumeperspective)commencesatthetimethe
programiswritten.34
Itmaybedifficulttogettheextremeresultsthat
certain drug programs may be able to provide,
but smart application of training methods
outlined in this book will give you an
alternative.35
Whenwetalkaboutprogramsofthepastwhat
wearereallytalkingaboutisthefactthattypical
fitness programs have been used on
BODYBUILDING!
Bodybuilding programs are largely based upon
thefalseconceptthatmusclessomehowworkin
isolation.
Functionallythebodyisasingleunit,designedto
work as a linked system you cannot isolate a
muscle.30
Now we have to consider the anabolic steroid

issueItwouldbeshortsightedofmetoignore
the influence of these drugs on the sport of
bodybuilding.Ifyouunderstandtheinfluenceof
bodybuilding on general fitness, and you
understand the influence of drugs on
competitivebodybuilding,hopefullyyoucansee
whatIamgettingat.31
Drugs allow the athlete to work longer and

harder.
Youcannotuseadrugbasedbodybuildingbased
program and hope a drug free nonbodybuilder
canhandleit.
Theproblemistheprogramthemselves,notthe
traineesabilitytorecoverfromit.
Instead of looking for solutions to handle the

volumeoftheseprogramsletslookforsolutions
todesignsuperiorprograms.36
28
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),p.141
King,I.,1998,StrengthSpecializationDVD,Disc4,34:55minin
30
31
32
33
King,I.,1999,GetBuffed(book),,p.211
34
King,I.,1999,GetBuffed(book),,Ch6HowlongshouldItrainfor?,p.32
35
King,I.,King,I.,1999,GetBuffed(book),,p.22
36
29
11|P a g e
Whoserules?
MychallengewastofindoutwhatIneeded
to know to get a result.. Big words may
impressonescolleagues,butunlessyouare
an academic or looking for a job
appointment that is determined by your
peers,thereisnovalueinimpressingthem
theydontpayyou!37
What I teach is what American philosopher

(and many other roles!) called generalized
principles concepts that have the power
toapplyforever.39
my philosophy is Results by Design. Not

bycoincidence.Getthebestresultsinthe
leastamountoftime.ThefasterIgetresults
themoreIgetpaid.38
The principles of program design never

change. The method you choose to deliver
themmight.40
37
Chapter38Toomuchinformation:,WinningandLosing(book),1997,2ndEd2002,p.219220
39
King,I.,1997/2002,WinningandLosing(book),2ndEd2002Ch39Dontgetsuckedinbytrends,p.223
40
38
12|P a g e
CommonFallaciesinProgramDesign
This conflicts perhaps with the scientific

influence in this industry. I see a tendency
towards studies have shown this so this is
whatwillhappen.41
Suretherehavebeenstudies.Butnotwith
the exact variables weface in reallife. No
onecansaywhatisgoingtohappenuntilit
hashappened.42
You could call the eighties the decade of

researching aerobic training, and nineties
the era of popularity in researching
strength.44
Large to small: This is an entrenched

guideline that suggests that the larger
exercises/musclegroupsshouldbetrained
beforethesmaller.Theconcernhereisthe
possibility of prefatiguing a small muscle
group(eg.triceps)whichthengoesontobe
a limiting factor in a bigger exercise (eg.
bench press). Whilst this is a reasonable
concern, prefatiguing is a sequence that I
recommendusingfromtimetotime.
The continuing dominant paradigm is that

abdominals should be done last. What if
they are the weakest body part? That
doesnt seem to matter! What if they are
the number one training focus for
performance? Again it doesnt seem to
matter they are placed last. Why? The
repetitive answer I get to this is because
theycausefatigueofstabilizersanditwould
be dangerous to do things like squats after
Research has the answer: One reason that

there is so much training misinformation is
that research often produces conflicting
results.
Studiesareoftenperfectlyadministeredina
perfectlycontrolledenvironment.Reallifeis
an imperfect environment with constantly
adjustingvariables,totheapplicationofthe
researchisoftenlacking.43
Sports scientists have only studied aerobic

training in any depth. It is only in the last
few years that strength training has been
studiedatall.45
Big Muscles before smaller muscles: I
dont have a problem with this per se
other than the reverse of the above
argument.Ifmybicepsaremyweaklinkif
they truly need more work why not train
themwhentheyarefresh?46
Nevertraincorefirst:Againthisisthesame
relativeargumentasthebigmusclesbefore
small muscles one. If we train the core
hared in the beginning of the workout, we
risk fatiguing it, and have the fatigue
negatively affect the rest of our session. A
fairargument.Butalways?Butasthecoreis
typically the weakest area for most
individuals, and is typically the most
important why not give it the attention it
41
King,I.,1997/2002,WinningandLosing(book),Ch37Idontknow,p.214
King,I.,1997/2002,WinningandLosing(book),Ch12CreatingChange,p.74
43
44
King,I.,1997/2002,WinningandLosing(book),Ch22TheFuture,p.124
45
46
42
13|P a g e
doingabdominals.47
deserves and train it as a priority? If it is

your weakest area of the body then it
shouldbetrainedfirst.48
Three sets of ten: Despite the absolute

limitless combinations of sets and reps that
can be performed three sets of ten
remainsthesinglemostcommonsetandrep
scheme.Inthelate1940sThomasDeLorme
and his Boston team of orthopaedic
surgeons were experiencing difficulties
rehabilitatingWorldWarIIVeterans,sothey
triedaradicallynewmedicalapproach:They
developed and implemented a strength
training program that proved successful in
rehabilitationtheirinjuredpatients.
Known as the DeLormeWatkins protocol,

the program consisted of one stet of ten
repsat50%ofyourtenrepmax,onesetat
75%andonesetat100%.Thatwasit.That
waswheretheindustrystandardcamefrom.
And here we are over fifty years later and
this is still the primary setrep scheme that
mosttrainersareusing.50
There is an incredible trend in strength

training to do three sets of every exercises.
Morespecifically,three(ormore)setsatthe
same weight on the same exercise most
commonly,3setsof10!Whyisthis?Ive
askedmyselfthatquestionmanytimes,and
theonlyanswerIcomeupwithisthepower
of tradition. You see, these magicnumbers
were validated way back in the late 40s
andearly50sbyanAmericanarmysurgeon
by the name of De Lorme when he
presentedresearchevidencesupportingthe
use of three sets of ten reps. All credit to
the contribution De Lorme made to the
science of training, but that was fifty years
ago.Yetwhatdoyouseealmosteverytime
youlookatatrainingprogram?3x10(or15
or 12 or 8, or 6 etc.) ! What do you see
every time you browse (I say browse,
because invariably theres nothing that
warrants reading) through a mainstream
bodybuildingmagazine?3x10!49
Your training program decisions are When designing programs I look at three
influenced by practical observations things:
combinedwithscientificresearch.51
1. Myownexperience
2. Theexperienceofmycolleagues
3. ThenI look at the books, the journals
andtheresearch.
I am not suggesting to ignore what science DontgetmewrongIthinktheresearchers

offers.Justkeepitinperspective.Iseeitas do a great job. Their work is what really
more a support actor than the leading role! helps us to understand what is truly going
52
on.53
47
King,I.,2002,GetBuffed!II(book),SequenceofAbdominalTrainingWithintheWorkout,p.130
49
King,I.,1999,GetBuffed(book),Chapter10HowmanyrepspersetshouldIdo?,p.52
50
51
King,I.,1997/2002,WinningandLosing(book),p.22
52
53
48
14|P a g e

You make daily adjustments based on your
observations and the feedback from the
athlete.54
...that sports scientists are more like sport

historians because they take what others
have been doing for some time and prove
it.55
But in the real world, coaches often know

what is and isnt working just by observing
theirclients.
Sports scientists have become sports
traininghistoriansastheresearcherstendto
studywhatcoachesaredoinganyway.56
54
56
55
15|P a g e
Assessments
One off tests: Are relatively useless and

shouldnotbeencouraged.
Oneofthemainaimsoftestingshouldbeto
indicate changes needed in the training
approach.57
It is also important to recognize that

assessmentsarenotaoneoffevent
theonlyreasonforanassessment(which
mostpeoplefailtorecognize)istoevaluate
andorientatethetrainingprogramitself.58
57
58
16|P a g e
DesigningthePerfectProgram
It simply comes back to the realization that

thereisnosuchthingastheonlyorthebest
trainingmethodtouse59
every single training method will have a

negativeeffect60
Thepowerismagnifiedovertime.61
The strong message in the equal and

opposite effect concept is that every single
trainingmethodwillhaveanegativeeffect62
Irrespective of whether you intend to

prioritize any muscle groups, prioritization
will occur. This is reflected in a greater
effort and a superior adaptation for those
musclegroupsprioritized.63
To avoid this, I alternate or reverse the

priorities64
There is no such thing as the perfect

program.
Everyprogramhasaflaw.
Andovertimethisflawwillbemagnifiedif
notaddressed.
Evenaperfectlybalancedmovementpattern
programhastheflawthatsomemovements
aretrainedbeforeothers.
Therefore there is a fatigue effect the last

movement pattern to be trained tends to
improvetheslowest.
Thats why we need to constantly be

monitoringandchangingthevariables65
59
King,I.,AsktheMaster(book),2003,GetBuffed!TrainingPrograms,p.84
King,I.,2000,FoundationsofPhysicalPreparation(book),2000,p.30
61
62
King,I.,2000,FoundationsofPhysicalPreparation(book),2000,p.30
63
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),PrioritizingMuscleGroups,p.85
64
King,I.,1998,HowtoWriteStrengthTrainingPrograms,AllocationofMuscleGroupstoTrainingDays,p.25
65
60
17|P a g e
LoadingParameterManipulation
the number of reps is the loading

parametertowhichanindividualadaptsthe
fastest.66
involves working two exercises together,

alternatingsetsfromeachone
thetheorythattheantagonistmuscle(the
opposite muscle) inhibits the contraction is
negated by working (neurally arousing) the
antagonist, provided it is in fact an
antagonistthatyouarealternatingwith.68
Thebodyadaptstothereprangethefastest
andtheexerciseselectiontheslowest67
byusingalternatingsetsystem
duetotheprincipalofreciprocalinhibition,
(whichstatesthatinorderforanagonistto
contract,theantagonistmustrelax),wewill
actuallyseeincreasedloading69
66
Poliquin,C.,????,AchievingMaximalStrength,PoliquinsTop10Sets/RepsSchemesforMaximalStrength
Development,TheFivePercentSolution
67
68
King,I.,King,I.,1999,GetBuffed(book),,p.9192
69
18|P a g e
FactorsDeterminingRepSelection
A repetition in strength training is one full

cycleofthecontractionmodesinvolved.
Thenumberofrepetitionscanalsobeused
tomeasuretrainingvolume.70
The only time I would use a 3:1 push:pull

would be if they were here [showing
excessive external rotation of the shoulder]
andthenIwouldgivethemthreepushesto
one pull. But if they were neutral, what
would you do? One to one, two to two,
threetothree.71
The inverse relationship between reps and

sets73
One rep of a power clean cannot be

considered an equal to one rep of a bicep
curl. The power clean has a far greater
neuralandmetaboliccost.74
For this reason, the use of time under

tension for measurement of volume has
value.75
requires first understanding training effects

as they are related to total time under
tension76
A repetition.can be thought of as one full

cycleofthecontractionmodesinvolved
Wealsouserepstotracktotalvolume
If we are performing 40 reps of horizontal

pushing work, we need to ensure that we
are also performing 40 reps of horizontal
pullingworkwithsimilarloads72
there is an inverse relationship between

setsandreps
I think this [number of reps] is a flawed

model as it makes the assumption that all
repsarecreatedequalandperformedatthe
samespeed.
Howeverrepsarejustameasureofthetotal
TIMEunderTENSION.
Time under tension (TUT) is the factor that

determinesthetrainingstimulus
70
King,I.,1998,HowtoWriteStrengthTrainingPrograms,p.99
King,I.,2000,InjuryPrevention&Rehabilitation(DVD),Disc3,7minsin
72
73
74
75
76
71
19|P a g e

120secs
Quickness/SSC
Explosivepower
Neuralendmaximalstrength
2040secs
Metabolicendmaximalstre
Neuralendhypertrophy
4070 secs Generalstrength/metabolic

endhypertrophy
Stability/control&general
fitness
>70
Stability/control&general
fitness
Muscleendurance77
Variation may also give unexpected

adaptationsfromrepetitions.
A trainee pursuing hypertrophy, after

spendingconsiderabletimetraininginclassic
hypertrophy brackets (e.g. 812) may
experience further significant hypertrophy
when changing to a higher or lower rep
bracket.
Whilst this appears to contradict the above

table,itshowsthat
.variety alone can accelerate gains. Note

thisappliesinbothstrength(neural)andsize
(metabolic)training.
The message is clear irrespective of the

specific goal, training in too narrow a rep
bracket may not be as effective as
alternating or mixing with different rep
brackets.
Thekeyisnotwhichrepstouse,ratherhow
much time to spend in each different rep
bracket.78
120sTUT:StrengthDevelopment
2040sTUT:Strength/Hypertrophy(typically
4070sTUT:HypertrophyDevelopment
70120sTUT:Endurance/Control
Development
An interesting observation is as regards

varietyinrepselection.
if your goal is just hypertrophy would

stayinginthehypertrophyreprangebethe
bestchoice?Actuallyno,atraineeseems
to experience the best gains when using
bothhigherandlowerrepsthanthegoal
repbracket.
Theunderlyingmessageisobvious
varietyalonecanaccelerateyourprocess
andregardlessofyourgoal,
themainpremisetounderstandisthatitis
not merely which rep brackets to use, but
also how long to stay within each rep
bracket79
77
79
78
20|P a g e
FactorsDeterminingSetSelection
The inverse relationship between reps and

sets:
Astherepsdecrease,youmaybenefitfrom
doing more sets (to achieve adequate
volume).
HoweverIbelievethisonlyholdstrueifthe
number of exercises in the workout
decrease..IfIamdoing2sIamobviously
chasing intensity dont fully negate it by
maintainingahighvolume.80
Ihaveveryfirmbeliefsonthistopic.Volume
and intensity are inversely related. When
one is up, the other is forced down. You
cannot do a high volume workout (i.e. a
high number of sets) and have as high an
intensity as you would have with a lower
number of sets. Many kid themselves on
this,butyoucannotavoidreality.81
Setsareinfluencedprimarilybythenumber
of reps selected remember the inverse
relationship.
A number of authors have suggested that

there appears to be a minimum amount of
time the muscles must be stimulated for
maximumsizeandstrengthgainslowreps
=highsets.
Howeverforthistoholdcompletelytruewe
must do less exercises in the low reps, high
setphases,asourgoalisnowintensitywe
dontwanttonullifythateffectandlosethe
intensitybykeepingvolumehigh
..but you cannot train hard and long. I

agree with this statement. Volume and
intensity are inversely related. When one is
up, the other is down. Most trainers, quite
honestly, seem unaware of this simple
concept,orareperhapsindenialasregards
this,butitisanirrefutablefact.
What other factors influence the optimal

number of sets? The following factors give
you a greater insight into the issue of
optimalnumberofsets.
Themoreexercisesyouchosetodo,theless
numberofsetsperexerciseyoushoulddo,82
I believe the most important component of

thisequationisthebiggerpicture.Thatis,
decide how many total sets per workout
youdeemtobeoptimal,beforeconsidering
Other factors that influence set selection

are:
...themoreexercisesthatareneededmeans
wehavetoreducetotalsetsbecauseoftime
issues.
While it is important to address this issue I

think its a backwards approach. I prefer to
select the entire loading parameters,
including sets, and then see how many
80
King,I.,1999,GetBuffed(book),,Chapter7HowmanysetsshouldIdoinaworkout?,p.33
82
King,I.,1999,GetBuffed(book),,Chapter7HowmanysetsshouldIdoinaworkout?,p.36
81
21|P a g e
howmanysetsperexercise.
The influence of training age on number of

sets : a beginner is not likely to need any
more than one to two sets per exercise to
gainatrainingeffect.
Itcouldbearguedthatthemoreadvanceda
traineebecomes,themoresetsrequired.
Ibelievethisistrueuptoapoint.
There is a point in time where further

increases in volume (no. of sets) will not
benefit, and the search for further training
effectsislimitedtoincreasesinintensity.83
Womenhavebeenfoundtobeabletodoa
greaterno. ofrepsatagiven%ageoftheir
RMthanmen85
Ifindoubtdoless:ifyouareunsurehow
manysetsisoptimaldoless
Capable versus optimal : most people in

strength training perform a number of sets
that they have the energy to do. This is
endurancetraining,notstrengthtraining.
Strengthtrainingeffectivenessisnotjudged
by what you did (i.e. how many sets you
did), but rather how much change occurred
asaresult(i.e.sizeorstrength).
This training effect is a combination of the

workout plus the rest / recovery until the
nextworkout.
Youwillnotknowwhatisoptimalduringthe
sessionunlessyouhaveindicatorsbasedon
prior experience. Dont work to metabolic
signals such as total fatigue. And only use
exercisesIcando,nottheotherwayaround.
TrainingAge:abeginnertostrengthtraining
isunlikelytoneedexposuretomorethan1
2setsofagivenexercise..84
And clearly the more advanced trainee

needsgreatervolume,
howeverthisisonlytrueuptoapoint.
There is definitely a point of diminishing

returns when it comes to total sets, and at
thispointfurtherprogresscanonlybemade
byincreasesinintensity.
Genderatagiven%ageof1RMawoman
willalwaysperformmorerepsthanaman
Whenindoubttrainharderandperformless
overallsets
Optimal v Capable most trainees judge

how effective a workout has been by how
beat up they feel. Or by how much work
(interpretedusuallyashowmanysets)they
havedone.
The effectiveness of training is not

determined by the amount of fatigue it
products but by the degree to which it
improves the qualities and/or abilities you
aretryingtodevelop.
Youdonotimprovebytraining.Youimprove
byrecoveringfromtraining.
ThebestadviceIcanofferasfarasthisgoes
is,evenifyoucandomoreunlessyouhave
valid proof that in your case, more will be
significantlybetteralwaysdolessuntilyou
83
King,I.,1999,GetBuffed(book),Chapter7HowmanysetsshouldIdoinaworkout?,p.3437
85
84
22|P a g e
past indicators for number of sets if they

have been effective. The day you realize
they dont work change the indicator I
suggest to lower volume until further
indicatorssuggestotherwise.
Numberofsetsinstrengthtraininghasbeen
influenced by hype : there are many
interesting stories told of how bodybuilding
editorshavepaidelitebodybuilderstoallow
theeditortowriteandpublishastoryabout
their training that in reality is far from
accurate, usually exaggerated. Do not
blindly accept what you read in a
bodybuildingmagazine!87
Numberofsetsinstrengthtraininghasbeen
influenced by anabolic steroids : I firmly
believe that strength training program
design has been historically influenced by
anabolicsteroids.
If you accept the influence that

bodybuilding, weightlifting and powerlifting
have had on program design, and you
understand the role drugs play in these
sports,youmaygainafullerappreciationof
thisinfluence.
In brief if you take drugs you can handle

higher volumes (higher number of sets). If
youseesomeoneinthegymdoingsetafter
setaftersetandtheyaregrowingfromweek
to week, it is probably more a reflection of
their drug program than their training
program.88
havethatproof. 86
Understand that traditional training

programs that you read in magazines have
been driven by hype (bomb and blitz your
biceps!).
andbytheuseofanabolicsteroids.
If you accept my statements earlier of the

influence of bodybuilding on general fitness
programs,youshouldalsorealizetheimpact
ofanabolicsteroidsonbodybuilding.
Someone on drugs can handle a lot more

volume than someone drugfree. Yet
traditionally we have looked at ways to
enhance recovery of the drugfree trainee,
whileignoringtheveryobviousfactthatthe
training program needs to first be
addressed.
TounderstandwhyIamcriticalofstandards I am not a huge fan of standard sets (i.e.

sets(i.e.threeormoresetsofthesamereps work, set, rest, work set of the same
andload),letstakeastreetlanguagelookat exercise,rest,etc.Iamevenlessofafanof
theanatomyofthemultiplesetsworkout. the3setsof10mentality.
86
88
87
23|P a g e
Thebody,subjecttothelawsofhomeostasis
and innate protective mechanisms, rarely
functionsoptimallyduringthefirstworkset.
Thesecondworksetbenefitsfromthefirst
work set in what can be described as
neural arousal, or greater neuromuscular
innervation. Provided the rest periods
betweensetshasbeenadequate(relativeto
your training goal), your nervous system is
woken up by the exposure to load in the
first..
Psychologically, you have benefited from

the exposure to the load of the first set
nowyouareready,anticipatingtheload
How you respond to the third and

subsequentworksetsmaybeinfluencedby
manyfactorsincluding
your entry level recovery (as reflected by

your resting stores of metabolic and
neuralsubstrates);
yourlevelofspecificconditioning(abilityto
toleratethisvolume);
nutritional/ergogenic effects on your rate
of
substrate/neural
chemical
replacement;and
how close to maximum effort and fatigue
youwentonthepriortwoworksets.
Inanutshell,ifyouareliftingthesameload
forsaythreesetsoften,itisunlikelyitwas
yourmaximuminsetone.
Inmyopinion,itisdifficulttodomorethan
twosetsatthesamerepsandloadifthe
effortismaximal90
The body rarely functions well during the

firstworksetofanexercise.89
The second set however tends to benefit

from the first set in terms of neural
innvervationthebodyisawakenow.
Attheendofthesecondset,psychologically
younowowntheweight.
Athirdsetatthesameloadassetsoneand
twoisbecominganexerciseinendurance.It
isinfluencedby
.recoverystatus,
nutritional status, substrate availability

and
.to be honest residual fatigue from sets

oneandtwo.
In a nutshell if you are still able to lift the

sameloadforthreesets,itislikelythatyou
have selected loads based on the facts you
are doing three sets i.e. you didnt use
yourmaximumload.
Ingeneral,Irarelyusemorethantwosetsof
thesameexerciseatthesameload91
89
Cosgrove,A.,2005and2009,FitnessProfessionalsProgramDesignBible,ResultsFitness,p.51
91
90
24|P a g e
TempoSelectingRepetitionSpeed
thevaryingtrainingeffectsthatarisefrom
varyingmovementspeed
Tempo is merely a method that a good

coach can use to vary rep speed to provide
differenttrainingeffects.
Therearethreenumberseg.3:1:1.Allthe
numbersrefertoseconds.Thefirstnumber
relates to the eccentric phase. The second
ormiddlenumbertothepauseorisometric
contraction duration between the eccentric
and concentric contraction. The third
numberreferstotheconcentricphase.92
Tempo is generally written as a 34 digit

formula. Eccentric : Isometric Pause at the
bottom:Concentric:Isometricpauseatthe
top
Another less common criticism is that it is Itmayappearovercomplicated

toocomplex93
TocommunicatehowfastorslowIwanted tempo is nothing more than a method of

an athlete to move the load in strength communicatingrepspeed
training,Idevelopedanumberingsystemin
the80s.94
Another less common criticism (one I used

togetmoresointheearly1990s)isthatitis
too complex and the movements should be
justdone.95
A common argument is if I focus on

maintaining a 321 speed then I cant focus
onjustworkinghard96
Yesthesystemdoesneedtobeunderstood So the tempo system DOES need to be

bytheprogramwriter(Isuspectthegreatest understoodbythecoachesandthetrainee
challenge to these critics), and yes it does
needtobeexplainedtothetrainee97
92
94
King,I.,1999,GetBuffed(book),Chapter12WhatspeedofmovementshouldIuse?p.62
95
96
97
93
25|P a g e
No, it doesnt have to be executed with

perfectionitisjustaguideline(sodontget
outyourmetronome!).98
Australian biomechanist Greg Wilson did

some great research in the 1990s in
quantifying the role of the SSC. He found
that if you do a conventional bench press
withaneccentricorloweringphasethatwas
about a second, it took a full four second
pause in between the eccentric and
concentric to completely eliminate the
stretchshorteningcycle99
..thesystemdoesneedtobeunderstoodby
the program writer (I suspect the greatest
challengetothesecritics),100
Another important point to remember is

that being aware of the movement speed
allows you also to control this variable.
Thereislittlevalueinincreasingtheloadina
subsequent workout if you also change the
speedwhoknowswhetheryouaregetting
strongerorworkingharder.Youmaywellbe
justusingmoreelasticenergy!101
Where I believe most get it wrong is this.

For those concerned about power (rate of
force development), I dont recommend
usinganythinglessthanafastorattempted
tobefast concentric contraction for some
8090%oftotaltrainingtime.103
programs as published in most popular

media are for bodybuilders. Slower
concentric times are used and this is okay
forbodybuilders.
Does it need to be executed with a

metronomeforabsoluteaccuracy?Noitis
justausefulguideline.
Australian researcher Greg Wilson showed

that it took a 4 second pause before we
eliminatedthestretchshorteningeffect.So
anything less than a four second pause still
involvestheuseofmomentum
Tempoisonlygettingbashedbypeoplewho
dontunderstandit.
If I change your program from 6 reps to 12

reps I have effectively doubled your time
undertensionassumingyourrepspeedwas
constant. If your rep speed changes then I
wontgethetrainingeffectImlookfor.102
As an important consideration however is

the use of tempo with power athletes. For
anyone concerned with power or speed,
anything less than an explosive (or an
attempt to be explosive) is not
recommended for the bulk of your
training.
Whileitisfineforageneralfitnessclientor
an aesthetic driven client to use slow
concentric..
98
100
101
102
103
99
26|P a g e
A lack of awareness of the need for speed

(attempted acceleration) in the concentric
phaseinthepowerathletemayresultinan
adaptation to a nonspecific rate of force
development.Thisisthesamenoneffective
andperhapsdetrimentaltrainingeffectthat
occurred when athletes first started using
strength training and used the bodybuilding
methods.
Therefore the power athlete cannot afford

to spend more than 1020 % (as a
generalization) of their total strength
trainingtimeusingnumbergreaterthan1as
thethirdnumber.
whenthenumberonedoesappearasthe
third number, the power athlete must have
itreinforcedthismeanstotryandgofast!
Andwhentheasterisk(*)isuseditmust
lookfast!104
You may note that only one out of five (or

20%)ofthecombinationsuseadeliberately
slowconcentricphase.
,thevaryingtrainingeffectsthatarisefrom
varyingmovementspeed
And finally, ignoring the varying training

effects that arise from varying movement
speed is like throwing out 25% of your
potentialstrengthadaptations.105
it is largely detrimental for the explosive

power athlete as it is nonspecific to the
developmentofpower.
So for the explosive athletes a rep tempo

willeitherendina1oranX.
A tempo ending in I the concentric

portionmeansgoasfastaspossible.
The letter X is used in place of the last

number to determine that the concentric
portion of rep is to be performed in an
eXplosive manner. This means that not
only must the athlete attempt to love the
loadquickly,itmustalsolookfast.
Insummary,repspeedvariationforathletes
willcomeprimarilythroughlengtheningthe
eccentric or using pauses, rarely be slowing
downtheconcentricportionoftherep.
My feeling is that rep speed is a potential

sourceoftrainingvarietythatagoodcoach
canuse.
To ignore it is to short change your clients.

When you consider we have sets, reps, and
tempo,loadandrestperiods,todiscardthe
manipulations we can make to any one of
these is the equivalent of ignoring a
potential20%ofourloadingparameter.106
104
106
105
27|P a g e
The second most common error is for the

program writer to compile a sequence of
numbers which, when combined with the
reps written, result in a time under tension
thatisnotspecifictotheirintendedtraining
outcome e.g. 421 x 10 reps (=70 sec) for
maximalstrength!?107
As a basic rule, select your rep range, but

understand that you are selecting only part
of the total time under tension formula.
Then select a tempo or rep speed that
ensures that the total time under tension
falls into the range you are look for the
adaptations.108
As an example, say you're doing 10 reps of

bench press using a 3111 speed of motion.
Each rep takes about 6 seconds, and the
totaltimeundertensionwhenmultipliedby
10 equals 60 seconds, which is perfect for
hypertrophy.109
The primary role of controlling the pause

between lifting and lowering weights is
simply to negate or exploit the effects of
thestretchshorteningcycle(SSC).110
ittookafullfoursecondpauseinbetween
the eccentric and concentric to completely
eliminatethestretchshorteningcycle111
Forexampleifyouselecttenreps,youare
typicallylookingforahypertrophyresponse.
Which means that you are seeking an
adaptation within the 4070 second time
undertension zone. This means selecting a
rep tempo that takes at least 4 seconds to
perform (in order to reach the minimum
thresholdof40secondsTUT)
Depending on whether or not you want to

reduce or exploit the stretchshortening
cycle will determine how long the pause is
likelytobe...
.in general although a 4s pause has been

shown to eliminate the stretch shortening
cycle...
I call it the foursecond rule. Any

combination of numbers that equals four
seconds ormore in the lowering phase and
thepausewillnegateorpartiallynegatethe
stretchshorteningcyclephenomenon.
Unfortunately, doing a slow lift didn't

transfer over to the sports they were
playing. They should have been using
explosiveconcentricmovements.112
To provide guidelines as to the training

methods that these speed of movement
combinations are most suited to, the
I feel that a combined eccentric and

isometricportionoftheliftof4swill
The concentric portion of the repetition

shouldrarelytakemorethan2seconds
So in this example a good tempo for our

adaptationwouldbealongthecontinuumof
40Xto221.114
107
109
Louma,T.,andKing.,I1999,FourSecondstoMoreProductiveWorkouts,1999,Fri,May21,Tmag.com
110
111
112
Louma,T.,andKing.,I1999,FourSecondstoMoreProductiveWorkouts,1999,Fri,May21,Tmag.com
108
28|P a g e
followingfigureisprovided.Thisfigurealso
providesrangesofspeedsthataresuited.113
if movements need to be done slowly or

quickly, this eliminates certain exercises.
Powercleansarenotsuitableslowlifts.Use
deadlifts instead. Deadlifts are not suitable
fastlifts.Usepowercleaninstead.115
Obviously certain exercises can not be

performed at certain tempos, so bear in
mind that you may need to adjust reps and
tempo slightly after structuring the rest of
the program (e.g. you cannot perform step
upsata505tempo).116
114
115
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),SuitabilityofExercises,p.130
116
113
29|P a g e
RestPeriodSelection
I can purposefully use shorter rest periods

tocreatealactatetoleranceeffect.
theshorteningoftherestperiod:thefocus
in this method is to reduce the rest periods
betweensetsasaformofprogression.This
is from the metabolic perspective, focusing
on the discomfort of working under lactic
acid.117
short rest periods, as I have explained

above, creates greater fatigue of the
metabolic system, which is supportive of
hypertrophy, and also has been shown to
cause higher testosterone and growth
hormone release. Higher GH (growth
hormone) release has been related to
loweringbodyfat.118

repsandrestperiodgenerallyspeakingthe
lower the reps, the longer the rest you
should take. The higher the reps, the
shortertherestperiodsrequired.119
Forthepurposeofhypertrophytrainingand
fatloss,shortrestperiodsof3060seconds
coupled with higher volume training have
been found to cause elevated levels of GH
andtestosterone.
The higher the training intensity (i.e .the

load).thelongertherestperiodshould
be.
itdoesappearthatheaviertraineesrequire and the larger the client the longer the

longerrestperiodsthanlightertrainees.
restperiodshouldbe.
Sothereisaninverserelationshipbetween
repsandrestperiods(rememberthereps
influenceeverything).Performingsetsof2
3RM will require a longer rest period than
performingsetsof1520RM.121

repsandrestperiodgenerallyspeakingthe
lower the reps, the longer the rest you
should take. The higher the reps, the
shortertherestperiodsrequired.120
117
King,I.,1999,GetBuffed(book),1999,Chapter5HowhardshouldItrain?,p.22,
King,I.,1999,GetBuffed(book),Chapter17Whattrainingmethodsareavailable?,p.96
119
King,I.,1999,GetBuffed(book),Chapter13HowlongshouldIrestbetweensets?,p.71
120
King,I.,1999,GetBuffed(book),Chapter13HowlongshouldIrestbetweensets?,p.70
121
118
30|P a g e
ExerciseSelection
The purpose of the following is to provide

youwithamodelofprogressionthroughthe
trainingmethodsforeachmusclegroup.This
modelgoesbeyondatheoreticalmodelyou
can apply this same progression in
subsequent stages of a periodized strength
trainingprogrambutyoudonthaveto.You
could vary it, or use other exercise
progressions.122
All exercises can be progressed and

regressed according to client ability. You
can take a simple exercise like a squat and
regress it to, for example a squat with
support, or progress it, to an explosive
squat,oranoverheadsquat.Youcantakea
simple push pattern like a push up and
regressittoaninclinepushuporprogressit
toDBpressingorbenchpressing
The following is a sample list, not in any

order,ofthemajormusclegroupsthebody:
Table1Asamplelistofmusclegroups,not
inanyorder.
abdominals
lowerback
hipdominant
quaddominant
verticalpulling
verticalpushing
horizontalpulling
horizontalpushing
There are several ways to define a

movement pattern. The simplest method
ispresentedhere.:
HorizontalPush
HorizontalPull
VerticalPush
VerticalPull
HipDominant:LowerBody
QuadDominant:LowerBody
Core
Trunk
Core:
i. Flexion
a. Trunk
TrunkFlexion/Extension,
b. Hip
c. Lateral (hip and HipFlexion/Extension

trunk)
ii. Extension
TrunkandHipRotation.124
a. Trunk
b. Hip
iii. Rotation
a. Trunk
b. Hip123
122
King,I.,2000,HowtoTeach(book),Mar2000,ExerciseFamilyTrees,p.49
King,I.,2000,HowtoTeach(book),MajorMuscleGroupsandActions:p.34
124
123
31|P a g e
Mynextandfinalstepistodivideallthe
aboveintounilateralandbilateral,and
singleanddouble/multijointexercises125
Itendtoperiodizefromslowtofast127
Iliketostartwithslowspeedmovements.
Slow speed movements ensure a reduced
load,butmoreimportantlygivetimeforyou
toadjust/controlthemovement128
Generally speaking I like to commence a
training career, year or block, with the
masteringofthecontrol/stabilitysubquality
(see Fig 1 below),and then over time phase
along the subquality continuum to my end
goal.Thisissimplymovingfromlefttoright
along the strength subqualities continuum.
If the subquality I want to peak on is one
fromearlieralongthecontinuum,Ireturnto
it.129
Fig1Thestrengthsubqualitiescontinuum.
Exercisescanbeprogressedasfollows:
*Singlejointtomultiplejoint
*Unilateraltobilateral.126
Slowtofast
Start a skill at a speed that allows success,

slowdowntogaincontrol,thenonceitcan
bemastered,canbeprogressedtoexplosive
speed.
Rehabilitation and exercise specialist Paul

Chekhassuggestedalwaysfollowingabasic
continuumof:
Flexibility Stability Strength Power

Speed.
Itishowevertypicaltospend412weeksat
thelongestIwouldrecommendaprogram
tolastforistwelve(12)weeks.Theshortest eachstage.
programIwouldrecommendisfour(4)
weeks.130
In brief you and I have choices. We can

enhance performance, or we can prevent
injury,orwecandoboth.
Ifwearegoingtodoboth,Iliketodoinjury
preventionfirst.132
Ideally we approach goals and correct

problemsatthesametime131
However it should be noted that

correction of imbalance takes precedence
over
aesthetic,
genderdriven
or
125
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),ExerciseSelection,p.40
127
King,I.,1999,GetBuffed(book),Chapter12WhatspeedofmovementshouldIuse?,p.63
128
King,1999,GetBuffed(book),Chapter17Whattrainingmethodsareavailable?,p.88
129
King,I.,2000,ThinkingMan'sGuidetoAbTraining,Fri,Sep22,2000
130
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),ProgramLength,p.92
131
132
King,I.,1999,GetBuffed(book),Chapter22InjuryPrevention?,p.111
126
32|P a g e
performanceexercise.
Lookalsoforthemusclegroupsthatmay Otherwise we are risking and to be honest

not be specific to performance, but that promotinginjury.
needtobetrainedtoinordertomaintainan
injuryfreestatus133
IfthetimeframeisshorterImpreparedto
sacrifice a little bit more. When I say
sacrifice, I am a little bit less dogmatic
aboutIfIamtakingalongtermview,Iwill
sacrificealotoftheirnormaltrainingtoget
it right for the long term. But if I have only
got a 12 month time frame then I have to
compromise the long term picture for the
shorttermpicture.134
The only exception to this rule is when

training an athlete who is on a strict
timeline for competition. In this case all
correctiveworkwillbephasedintothebase
andmidtolatecompetitivephases135
Balance:
BalancingaProgram
all things being equal, and independent of

any specificity demands, the selection of
exercises should show balance throughout
thebody.136
All things being equal, and independent of

the body (unless of course the goal is to
CAUSE a training imbalance in order to
correctanexistingone).
Designing a prioritization program is a real

art that few have mastered. Or more
accurately,beingabletoidentifythepriority
in any given program and therefore
designing a subsequent program to reverse
orsharearoundtheprioritizationisthetrue
and rare art. You see, in essence all
programs have an imbalance or a
prioritization.Thiscomefromthesequence
of exercises within the workout and week,
theallocationofvolume,therelativeuseof
intensity, the comparative selection of
exercisecategoriesandsoon137
Programs can be prioritized by volume of

movement (number of sets and reps),
sequence of movement (in the workout, in
the week and in the program), and loading
of movement (amount of weight involved).
138
133
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),MuscleGroupSelection,p.75
King,I.,2000,InjuryPrevention&Rehabilitation(DVD),Disc2,approx22minsin
135
136
137
King,I.,AsktheMaster(book),2003,ProgramDesignStrengthTraining,p.143
138
134
33|P a g e

For the most part I support the use of big
muscle group exercises. Some call them
basic movements. They are the foundation
of most strength sports. I believe they are
notonlymoreeffectiveforsizeandstrength,
theyaremoretimeeffecient.139
.the Olympic lifts (cleans, snatches and

variations of these) are excellent and
universally popular exercises for the
developmentofexplosivepower140
i.e. they train more muscle mass in a

shorterperiodoftime.
It goes without saying, (but it doesnt) that

imbalancesandcorrectivestagesaside,that
there are certain exercises that are just
moreeffectiveoverallthantheothers.
FortheexplosiveathleteIamabigbeliever
in the Olympic lifts and their variations for
powerdevelopment.
These big bang exercises are multijoint,

multiplemusclegroupandsometimesmulti
planar exercises and recruit considerably
more muscle mass than single joint or
machinevariations.
IfIhadtopickafewbasicmovementsthatI
believe you should base your training
around they would include the exercises
listedinFigure50141
So whether your goal is strength,

hypertrophy of fat loss, some variations of
theseexercisesshouldbeinprettymuchall
trainingprogramatsomepoint142
139
King,I.,1999,GetBuffed(book),Chapter14HowdoIknowwhichexercisetouse?,p.7576
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),1998,PrioritizingMuscleGroups,p.139
141
King,I.,1999,GetBuffed(book),Chapter14HowdoIknowwhichexercisetouse?,p.7576
142
140
34|P a g e
PeriodizationandProgressionofIntensity
Figure 14 Key concepts and aims of

progressive application of intensity within a
cycle.
Weekor
KeyConceptsandAims
Microcycle
Number
A sample method we have used in our

facilityisasfollows:Eachstagerepresentsa
week
WeekOne:IntroductoryWeek
*Typicallyweareintroducingnewexercises
in this phase, so our goal Is to focus on
correcttechniqueanddevelopgoodform
submaximalload
definitelynomissedreps
* Submaximal loads. If we know that the
clientshouldbeabletohandle100lbsfor10
1
focusonandexaggerate
repsinthisphasewewillunloadandonly
technique
use
90lbs for 10 reps focusing again on
gettechniquefeedbackif
excellent technique. Definitely no missed
available(fromspotter,
reps.
instructororcoach);make
sureyougetitinthisweek
* A reduced number of sets. For example
143
the program may call for 23 sets of each

exercise. In the introductory week we will
typicallyonlyperform12setsofeach.
Considerthisinweek1ofanewcycle,you The exposure to the new exercises will be
face in most cases an unfamiliar exercise. enoughofastimulussothevolumecanbe
This in itself will cause adequate muscle reduced.
microtraumafromwhichtorecover.144
Weekor
Microcycle
Number
KeyConceptsandAims
worktopriormaximum
levelsasestimatedatthe
commencementofthecycle
useaspotterwhere
necessarybutpreferablyno
missedreps
maintaintechniquefrom
previousweek
WeekTwo:BaseWeek
* Work to previous maximal levels (i.e. in

theaboveexample100lbsfor10reps)
* Increase the number of sets to the

prescribednumber.
*Maintaintechnique.
*Nomissedrepsshouldoccur145
143
King,1999,GetBuffed!(book),Chapter5HowHardShouldItrain?,p.25
King.I.,1999,GetBuffed!(book),Chapter4HowhardshouldItrain?,p.2324
145
144
35|P a g e
Weekor
Microcycle
Number
WeekThree:OverloadWeek
worktosupramaximal
* Now we start to push it looking to set
levels
new personal best in the lift (based on last
weeksperformances)
thestartcyclemaximum
maynowbehigher,inwhich
*Fullvolume
caseyouarereallyonly
workingtoyournew
* Minimize technical breakdown. Although
maximumlevels
weareattemptingwhatisessentiallyatthis
somemissedrepsmay
pointsupramaximalwork,wedonotwant
occur(butdontaimfor
toattemptarepthattheclientisnotsure
thattheywillbeabletocomplete.147
them),oryoumayuse
overloadmethodssouse
spotters
minimizetechnique
146
breakdown
KeyConceptsandAims
Weekor
KeyConceptsandAims
Microcycle
WeekFour:ShockWeek
Number
worktosupramaximal
* Working from previous personal bests
levels
leavenothinginthetankthisweek
thestartcyclemaximum
maynowbehigher,inwhich * Full volume, plus advanced overload

techniques if necessary, (drop sets, forces
3
caseyouarereallyonly
repsetc)
workingtoyournew
maximumlevels
* Again, minimize technical breakdown,
somemissedrepsmay
however, missed reps may occur at this
occur(butdontaimfor
stage.Howevertheyshouldonlyeveroccur
them),oryoumayuse
atthisstate,andgoingtofailureasagoalis
notrecommended149
overloadmethodssouse
spotters
minimizetechnique
breakdown148
146
148
149
147
36|P a g e
Irecommendatleastonefullrecoveryweek Every twelve weeks, a full week off from

aftereach12weektrainingblock
trainingneedstobescheduled.150
Ignoringthisconceptisaguaranteeto
overtrainingandinjury.151
Using this model, we build in the recovery

and the progression in volume and loading
withoutriskofovertraining.
150
151
King,1999,GetBuffed!(book),Chapter25RecoveryMethods,p.134
37|P a g e
TypicalFlawsinProgramming
20.Averageduration(timeundertension
TUT)ofrepsandsets:
IftheaverageSOMis321,theTUTis6
secondsperrep,andiftheaveragenumber
ofrepsis10,theaveragedurationofTUTper
setis60secondsor1minute.
eg. 321=6seconds
6secsx10reps=60seconds
21.Restperiodstobeused:Determinethe
averagerestperiodstobeused.eg.2mins.
22.Calculatetotalsettime:Thisisdoneby
addingaverageTUTpersettoaveragerest
time.eg.AverageTUTperset=60sec+2
minutesaveragerestperiod=3minutes152
TIME
Letsdothemath:
3setsx25(reps)x8seconds(tempo)+90
secondsrest=3x290s=870seconds
.Thats29minutesoflunges.153
As stated earlier, a training program should

exhibit a balanced approach to each
movementpattern,anddemonstratesimilar
loading and volume across each joint
(particularly with antagonist movement
patterns).155

thebody.Forexampleforeveryupperbody
exercise there would be a lower body
exercise. For every upper body pushing
movement, there would be an upper body
pullingmovement.Foreveryverticalpushing
movement there would be a vertical pulling
movement.154
Nowcounthowmanyexercisesandsetsyou
do for pulling and pushing in each training
week or microcycle. Are the numbers
equal? If not, which dominates. If you are
doingmorepushingthanpullingmovements,
youareheadingtowardstrouble.Secondly,
Letsanalysetheparametersoftherecently
very popular German Volume Training
Program..
152
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),1998,PrioritizingMuscleGroups,p.1516
154
155
153
38|P a g e
consider the sequence of these exercises

doesthepushingorpullingappearearlierin
thetrainingweekortrainingday?Ifpushing
movements receive greater prioritization
than pulling movements, based on their
sequence within the week and within the
workout, you are again heading from
trouble.156
Weve got an imbalance by volume, we've

got an imbalance by sequence and then we
dropthepullingmovement,whichisthekey
to countering the pushing movement at the
end of the program, absolute end of the
program on both days. Thats diabolical.
Thatisjustridiculous;it'salmostcriminal,in
my opinion. Thats suicidal to the shoulder,
thats shouldersuicide. I don't mean to go
allhypeaboutitbuttheresnootherwayto
describeit....157
Conclusion: The quad and hip dominant

movementpatternsarenotbalanced.
The vertical push and pull components of

this program are not balanced in terms of
totalsets,repsarpoundage.
The program is likely to cause a massive

imbalanceintherotatorcuff158
.perhaps a better name would be the

German
Orthopaedic
Development
program.
156
King,I.,1999,GetBuffed(book),Ch27Troubleshootingyourtraining,p.157158
King,I.,2000,InjuryPrevention&Rehabilitation(DVD)
158
157
39|P a g e
PuttingitallTogether
Figure57Rateofchangeofprogram
appropriateforvaryingtraininglevels
Beginnersatleastevery412weeks160
First of all we need to remember that the

average client adapts to the program in as
littleasfourweeks159
Table 45 Periodization of rest period with Example: (using nonlinear alternating

alternatingperiodizationofstrengthtraining.161 periodization)
WeekNo.
Reps
13
46
79
1012
1012
68
810
46
Rest
Periods
1m
3m
2m
4m
Weeks:14589121316
Reps: 152010121215810
Temps:422 311 402201
Rest: 60
90
75120
Numberofsetsperexercisepossible:
Now you will know how many sets per

exercisearepossible.Yousimplydividethe
number of sets per muscle group by the
number of exercises desired per muscle
group.Youcancompletethetablebelow.
eg.4setspermusclegroup/2exercisesper
musclegroup=2setsperexercise
Eachset(accordingtoaboveplan) willtake
20x8(422)=160
When we add in the rest period (60s) we
endupwith220stotalsettime.Wemultiply
this by 2 (we want to perform two sets of
each exercise) and we have 440s per each
exercise.
Ifwedivideourtotalexercisetime(35mins)
by440sweget4.7.Thismeansweonlyhave
timetoperform4.7exercisesperworkoutin
thisphase....163
Variable
Example 162
ProposedDuration
60min
AverageSpeed
321
AverageTUTperrep
10
AverageTUTperset
60sec(1min)
Averagerestperiod(RP)
2min
Settime=TUT+RP
3min
Total#ofSetsPermissible
(TotalDuration/Settime)
60/3=20
159
King,I.,1999,GetBuffed!,Chapter19HowLongShouldIStayontheSameProgramFor?p.98
161
King,I.,1998,Periodization:HowtoWriteStrengthTrainingPrograms(book),1998,p.82
162
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),35StepstoProgramDesign,p.17
163
160
40|P a g e
NoofMuscleGroups
(MGs)/Workout
Noofsetsavailableper
MG
NoofExercises/MG
NoofSets/Exercise
Possible
5
(thisisjustanexample)
5
4
(thisisjustanexample)
2
Figure9164
Sointhisexamplewehavedecidedthatthe
movementallocationbeasfollows:165
DayOneDayTwoDayThree
Monday(A) Wednesday(B)
Friday(C)
___________________________________
Quaddominant Horizontalpush Hipdominant
HorizPullVerticalPushQuadDominant
Lowerback Horizontalpull Verticalpush
HipDomVerticalPullHorizontalPush
Verticalpull
Triceps
Biceps
Forearms
Calves
Uppertraps
164
165
King,I.,1999,GetBuffed!,Chapter4HowoftenshouldItrain?,GetBuffed!(book),1999,p.18
41|P a g e
SampleExercises
Biceps three categories, its a very simple

approach but its very effective. In your
biceps,Iwantyoutolookatyourbicepsthis
way: Category 1 elbow behind body;
category2elbowbesidebody;category3
elbowinfrontofbody.Nowwithadifferent
colourpen,writethefollowingsupination,
neutral, pronation. The message here to
fullyexploityourbicepsyouwouldneedto
considerthose6options.Andthatgivesyou
howmany?Thatgivesyouendlessoptions.
Endless options.there is 3 ways by 3
waysat least 9 if not more variations...in
otherwordsifwejusttookapairofDBSwe
have got 9 different bicep.... exercise,
without considering all the cables and bars
and different sorts of shape bar and the
machines...166
There are so many variations for exercises,

that we are truly limitlessIf for example, I
selecthorizontalpushing,Icanuseabarbell
with a close, medium or wide grip, or
dumbbells, with the dumbbells being
pronated, semisupinated or held with an
offset grip. This gives me six possible
variationsoftheloadingimplementalone.I
canthenuseaninclinebench,aflatbench,a
decline bench or a stability ball. These
simplevariationshavenowaffordedmethe
abilitytodotwentyfourdifferentvariations
ofasimplehorizontalpressaddtothisthe
fact that push ups, flies, and dips are all in
the same category and you start to
appreciate the fact that an exercise
encyclopediawillneverbecomplete.167
166
167
King,I.,1998,StrengthSpecializationDVD,Part4,2hr50min
42|P a g e
QuadDominantExercises
Lower Body Quad Dominant: The following

exercises will be used within the sample
progression through the dominant training
methods for this muscle group. I have
selectedclassicexercisesineachcategory:
2.i.aCocontractionpartiallunge
2.i.bStaticlunge
2.i.cSquat
2.i.dExplosiveSquat
2.i.eJumpsquat
2.i.fSquat168
LowerBodyQuadDominant
p.75Squat
p.76BulgarianSplitSquat
p.77PartialCocontractionLunge
p.79StaticLunge
p.80DynamicLunge
p.82OverheadSquat
p.83Onelegsquat
p.84FrontSquat
p.85ExplosiveSquat
p.87JumpSquat
p.89Singlelegpartialsquat
p.90SingleArmDBOverheadSquat169
Squat:Placethebarashighonyourneckas
comfortable. Grip the bar with your hands
asclosetotheshouldersascomfortable,and
ensurethatyourelbowsarepointingdirectly
downwardstotheground.
Useafootstancethatisshoulderwidth,and
have your feet either straight or slightly
externallyrotated..
Squat as deeply as you can without

exceeding fortyfive degree trunk flexion
relative to vertical. Keep your knees equal
distanceapartduringthelift..
The concentric phase should mirror the

eccentricphaseexactly.170
Squat:Placethebarashighonyourneckas
as close to the shoulders as comfortable,
and ensure that your elbows are pointing
directlydownwardstotheground.
Useafootstancethatisshoulderwidth,and
have your feet either straight or slightly
externallyrotated.

distanceapartduringthelift.
The concentric phase should mirror the

eccentricphaseexactly.
SingleLegSquatbackfoot onthebench: Bulgarian Split Squat: Start with a bench

Faceawayfromanormalheightbench,and behind you. Facing away from the bench
placeyourrearleguponthebench.Youcan place one foot on the bench and one foot
168
King,I.,HowtoTeach(book),Mar2000,p.99105
170
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,June2000,p.25
169
43|P a g e
check your distance by having a relatively

vertical shin throughout the movement.
Keep your chest and trunk vertical
throughout. Lower the body down by
bending the knee of the lead leg until the
kneeofthebacklegisalmostontheground.
go all the way down until the knee is
brushing but not resting on the ground
pausethencomebackupalltheway
to the top but stop short of full extension.
Pause. This is one rep. Have a short rest
beforedoingtheotherlegandofcourse,do
theweaksidefirst!171
Cocontractionpartiallunge:
stand with one foot forward, the other
back.
feetshouldbeshoulderwidthapart.
flatfootedonfrontfoot,rearfootonball
oftoe.
lower the hips about 6 inches (15 cm) or
less depending upon what range you are
able to perform the following : focus on
recruiting the vastus medialis oblique
(VMO) of the lead leg during both the
eccentricandconcentricphases.
alsofocusonrecruitingtheglutealsofthe
lead leg. To facilitate this, place the
fingers on the hand opposite of the lead
leg on the VMO of the lead leg, with the
intent of facilitating contraction. Place
the fingers of the same side as lead leg
handontheglutealoftheleadlegforthe
samereason.
you may find that initially your ability to
recruit through range is limited so use
only that range through which you can
recruittoasatisfactorylevel.173
out about two to three feet in front of the

bench.Youwillnowbeinamodifiedlunge
position.Withthebulkofyourbodyweight
on the front leg, bend you front knee until
yourthighisbelowparallelandthekneeof
yourtrailinglegisgrazingthefloor.Pausein
this position and then return to a fully
upright stance. Repeat for the desired
numberofrepsandthenswitchsides.172
Partial Cocontraction Lunge: even the

mostbattlescarredgymveteran.Beginning
inalungepositionloweryoubackleguntil
yourkneetouchesthefloor.Placeonehand
onthevastusmedialisofyourleadlegthe
teardrop muscle just on the inside of your
knee.Placeyourotherhandonthegluteof
thesameleg.Nowraiseyourbackkneeone
inch off the floor and youll feel the vastus
medialis and the glute contract. This is the
start position. Slowly raise yourself up by
extending both legs all the time feeling for
thetensioninthetwomuscles.Thesecond
youlosethattension(itlikelywontbelong)
pause and the slowly return to the start
position (one inch off the floor). Again you
onlyworkinarangewherethemusclesare
contracting do not perform this exercise
through any range where the glutes and
vastusmedialisarenotfiring.Repeatforthe
prescribed number of reps or until total
muscular fatigue whichever comes first.
Repeatwiththeotherside.
174
Staticlunge:
StaticLunge:
Place the bar on your back or dumbbells in Place the bar on your back or dumbbells in
your hand, and take a long step out. The your hand, and take a long step out. The
171
King,I.,2002,GetBuffed!IIGetMoreBuffed!,Stage1CDayExerciseDescriptions,p.186
173
174
172
44|P a g e
horizontal length of this step will be

determinedbytheshinoftheleadlegduring
thelowering.Keepitfairlyvertical.
The bottom position should be one where

the knee of the rear leg is almost brushing
theground.Thetoppositionshouldbejust
shortofendofrange.Completeallthereps
on this first side (which of course you will
know to be your weak side) before going
withtheotherleg.Yes,youcantakeashort
restbetweenlegsnomorethan30seconds
though.175
Singlelegsquat:
stand on 1 leg beside the squat rack or
similar. Place the other leg out so that the
heelstaysjustoffthegroundatalltimes.
Bendthesupportkneeandgodownasfaras
youcanwhilstkeepingyourfootflatonthe
ground. 3 seconds down, no pause,
controlled explosive up. Initially I suspect
your range will be limited but as you get
betteratitovertime,aimtoincreaserange
as well (and maybe even more importantly)
asreps.
Using your bodyweight only, I expect

somewhere between 510 reps on day one,
and look to use DBs in one hand if you
exceed 15 reps. . Use the squat rack to
hold on to for balance if needed (and you
probably will need to) but dont get sucked
into the temptation of using it to pull
yourselfup..177
shin of the lead leg will determine the

horizontal length of this step during the
lowering.Keepitfairlyvertical.Also,aimto
keep the trunk vertical throughout the
movement.
The bottom position should be one where

the knee of the rear leg is almost brushing
theground.Thetoppositionshouldbejust
shortofendofrange.Completeallthereps
on this first side (which of course you will
know to be your weak side) before going
withtheotherleg.Yes,youcantakeashort
restbetweenlegsnomorethan30seconds
though176
Onelegsquat:
Stand on 1 leg beside the squat rack or
similar. Place the other leg out so that the
heelstaysjustoffthegroundatalltimes.
Bentthesupportkneeandgodownasfaras
youcanwhilstkeepingyourfootflatonthe
ground. 3 seconds down, no pause,
controlled explosive up. Initially I suspect
your range will be limited but as you get
betteratitovertime,aimtoincreaserange
aswell(andmaybeevenmoreimportantly)
asreps.
Using your bodyweight only, expect

somewhere between 510 reps on day one,
and look to use DBs in one hand if you
exceed15reps.Usethesquatracktohold
on to for balance if needed (and you
probably will need to) but dont get sucked
into the temptation of using it to pull
yourselfup.178
Squat:
Frontsquat:
Placethebarashighasiscomfortableonthe Place the bar as high on your neck as
175
King,I.,GetBuffed(book),1999,p.201202
177
178
176
45|P a g e
neck, take a narrower than shoulder width

stance, and allow only a slight external
rotationofthefeet..

distance apart during the lift. Immediately
prior to the ascent, focus on squeezing the
cheeks tight and hold them tight during the
concentricphase..179

as close to the shoulders as comfortable,
and ensure that your elbows are pointing
directlyforward.Thebarshouldbepressed
againstthethroat.Useafootstancethatis
shoulder width, and have your feet either
straightorslightlyexternallyrotated.

distanceapartduringthelift.Theconcentric
phase should mirror the eccentric phase
exactly.180
Squat:
Place the bar as high on your neck as
asclosetotheshouldersascomfortable,and
ensurethatyourelbowsarepointingdirectly
downwardstotheground.Useafootstance
that is shoulder width, and have your feet
eitherstraightorslightlyexternallyrotated.

distanceapartduringthelift.181
ExplosiveSquat
Perform the technique as above but aim to
perform these reps with maximal
acceleration in the concentric phase, ideally
allowing you to finish on your toes. This
exerciseismoreabouttryingtoliftfastthan
actuallylookingfast.182
Asabove,buttrytomovetheweightasfast
as possible during the lifting phase.
Accelerate as fast as possible such that you
Explosivesquat:
Begin by standing with feet shoulder width
apart,barrestingonyouruppertraps.Grip
the bar with your hands as close to the
shoulders as comfortable, and ensure that
your elbows are pointing directly
downwards to the ground. Keep your feet
eitherstraightorslightlyexternallyrotated.

distanceapartduringthelift.
At the bottom of the squat, pause briefly

andthenexplodeupasfastaspossible,so
that momentum carries you up onto your
toes,almostcomingoffthefloor.Themain
difference between this technique and the
regularsquatIstherapidaccelerationinthe
concentricphasewereallymuststrivefor
speedatthispoint.184
finishonyourtoes.183
179
181
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,June2000,p.25.
182
183
180
46|P a g e
Singlelegpartialsquat:
Standontheedgeofalowblock(eg.1/3to
the height of a normal bench height).
Havetheweaklegontheboxandthestrong
legofftheedgeofthebox.Bendattheknee
of the weak side, lowering down (23
seconds) until the sole of your feet almost
brushes the floor. Keep sole parallel to
ground.
Pause for 1 second and return to full

extension in about 12 seconds. Atthe 10th
rep, pause at the bottom position for 10
seconds. You must not rest the non
supporting leg on the ground at any stage
during the set. Hands on hips. Then
continuerepsuntilyougetto20.Repeatthe
10secondpause.
Canyougoon?Ifyes,remember,whatyou
start you must finish this exercise must be
done in multiples of 10, with a 10 second
pause in bottom position at the completion
of every 10 reps. If you get to 50 reps, look
to raise the height of the block. Preferably
dontholdontoanythingduringthesetthe
challenge of balance will add to the fatigue.
Howeveryoumaywishtodothisnearawall
orsquatstandjustincase...185
Singlelegpartialsquat:
Standontheedgeofalowblock(e.g.1/3to
the height of a normal bench height).
Havetheweaklegontheboxandthestrong
leg off the edge of the box. Bend at the
knee of the weak side, lowering down (23
seconds) until the sole of your feet almost
brushes the floor. Keep sole parallel to
ground.
Pause for 1 second and return to full

extensioninabout12seconds.Atthe10th
rep, pause at the bottom position for 10
seconds. You must not rest the non
supporting leg on the ground at any stage
during the set. Hands on hips. Then
continue reps until you get to 20. Repeat
the10secondpause.
Canyougoon?Ifyes,remember,whatyou
startyoumustfinishthisexercisemustbe
done in multiples of 10, with a 10 second
pauseinbottompositionatthecompletion
ofevery10reps.Ifyougetto50reps,look
to raise the height of the block. Preferably
dont hold on to anything during the set
the challenge of balance will add to the
fatigue. However you may wish to do this
nearawallorsquatstandjustincase.186
184
186
185
47|P a g e
HipDominantExercises
LowerBodyHipDominant:
The following exercises will be used within

the sample progression through the
dominant training methods for this muscle
group. I have selected classic exercises in
eachcategory:
2.i.aLyingsingleleghipthighextension
2.i.bSinglelegbentkneedeadlift
2.i.cDeadlift
2.i.dPowerclean
2.i.eJumpshrug
2.i.fDeadlift187
LyingSupineSingleLegHip/ThighExtension.
Lyonyourbackontheground.
Bend one leg up till the knee is 90
degrees,withthatfootflat.
Keep the other leg straight out on the
ground.
Put your weight through that foot and
raisethestraightleguptillthestraightleg
isinlinewiththethighofthebentknee,
and there is a straight line between the
shouldersandtheknee.
Lowerbackdownbutdonotrestfullyon
theground.
Onceallrepsarecompleted,performset
onotherleg.189
LowerBodyHipDominant
p.92SHELC
p.93HipThighExtension
p.94RomanianDeadlift
p.95StepUp
p.97GoodMorning
p.98SingleLegDeadlift
p.99SingleLegRomanianDeadlift
p.100Deadlift
p.101Deadliftoffbox
p.103SnatchGripDeadliftfrombox188
Hipthighextension:
Lyingsupineonthefloor,bendyourleftleg
to90degrees,andstraightenyourrightleg.
Your arms should be face up at 45 degrees
from your body. Now lift your entire body
up one inch by pushing off your left foot.
This is the start position. Continue to lift
untilyourentirebodyisinastraightlineand
your thighs are parallel to each other. The
only parts of your body that are in contact
with the floor are your arms, upper body
and left foot. Lower to one inch off the
floor, pause and repeat for the desired
repetitions. Be sure to keep the hips in a
straightline.Repeatwiththeotherside.190
MGStiffLeggedDeadlift
takeamediumgrip(aboutshoulderwidth)
andcommenceinastandingposition.
Lowerthebardownbybendingatthehips,
RomanianDeadlift:
Take a medium grip (about shoulder width)
andcommenceinastandingposition.
Lowerthebardownbybendingatthehips,
187
189
King,I.,2002,HeavyMetalQ&A,SampleBodyweightonlyworkout,Tmag.com,20Oct2002
190
188
48|P a g e
notattheknees.191
OnlyflexforwardasfarasyoucanPRIORto
any rounding of the spine or posterior
rotationofthehip.192
Inthestart,thekneesshouldbeslightlybent
and remain exactly at joint angle during the
lift 193
Stepup:
Standfacingabench.
Place one foot on the bench and the other

onthefloor.
Push through the bench foot and lift the

bodyup.
Do not allow the trailing leg to touch the

bench.Lowerundercontrol,pausebrieflyat
thebottomandrepeat.
Complete all reps for one side before

changing legs. Start on a low step look to
increasetheheightofthestep.195
notattheknees.
OnlyflexforwardasfarasyoucanPRIORto
any rounding of the spine or posterior
rotationofthehip.
In the start, the knees should be slightly

bent and remain exactly at that joint angle
duringthelift.194
StepUp:
Standfacingaboxorbench,ideallywiththe
height of the box being slightly above knee
height.
Placeyournondominantfootonthestep.
Pushing through the heel of the raised foot

and NOT through the training leg (a very
common way to cheat the exercise) step
upontothebox,however,
.donotallowyourtraininglegtotouchthe
top of the box. This is a single leg exercise
all the way. Once you can perform the
desired number of repetitions, at the
prescribed tempo, increase the resistance,
either with dumbbells in your hand or a
barbellonyourback.
Repeatwiththeoppositeleg.196
191
King,I.,GetBuffed(book),1999,MGStiffLeggedDeadlift,p.215216
193
194
195
196
192
49|P a g e
RussianDeadlift:
Withthebaronyourback,takeashoulder
width stance and slightly bend the knees.
Thekneeangleisnownottochangeduring
the lift. Flex or lower forward from the
waist, keeping your chest up and hip/spine
flat i.e. aligned. Only flex forward as far as
you can PRIOR to any rounding of the spine
or posterior rotation of the hip. For most,
thiswillnotbeveryfar!
You can also accentuate the hamstring

involvement by pushing the bum back and
allowing your weight to drift to your heels
during the lowering. During the lift,
squeeze the gluts. This increases the
hamstringinvolvement,whichistheaim.197
KingDeadlift:
Thisisasinglelegbentkneedeadliftoneof
my very own creations! Stand on one leg
(starting with the weak side) and bend the
otherlegupuntilthelowerlegisparallelto
the ground. Hands on hips or by side. The
aimistobendthekneeofthesupportingleg
until the knee of the nonsupporting leg is
brushing the ground. In reality, you may
have to settle for a shorter range (youll
understandwhyIsaythisassoonasyoudo
this workout). If this is the case and I
expectitwillbelooktoincreasetherange
fromworkouttoworkout.
Youareallowedtoflex(bend)forwardatthe
waistasmuchasyouwant,anddoingsowill
increase the gluteal involvement. Keep the
working knee aligned neutrally throughout
themovement..Nowarmupsetneeded.
Whenyoucandomorethan1520repsFULL
RANGElooktoholdDBsinthehands..199
GoodMorning:
With the bar on your back, take a shoulder
width stance and slightly bend the knees.
Thekneeangleisnownottochangeduring
the lift. Flex or lower forward from the
waist, keeping your chest up and hip/spine
flat i.e. aligned. Only flex forward as far as
youcanPRIORtoanyroundingofthespine
or posterior rotation of the hip. For most,
thiswillnotbeveryfar!
You can also accentuate the hamstring

involvement by pushing the bum back and
allowing your weight to drift to your heels
duringthelowering.Duringthelift,squeeze
the glutes. This increases the hamstring
involvement,whichistheaim.198
SingleLegDeadlift:
Thisisasinglelegbentkneedeadlift.Stand
ononeleg(startingwiththeweakside)and
bend the other leg up until the lower leg is
paralleltotheground.Ifdoingthisexercise
withnoexternalloadingputyourhandson
yourhipsorbyyourside.Theaimistobend
thekneeofthesupportingleguntiltheknee
of the nonsupporting leg is brushing the
ground. In reality, you may have to settle
forashorterrange(youllunderstandwhyI
saythisassoonasyoudothisworkout).If
thisisthecaseandIexpectitwillbelook
to increase the range from workout to
workout.
You are allowed to flex (bend) forward at

thewaistasmuchasyouwant,anddoingso
will increase the gluteal involvement. Keep
the working knee aligned neutrally
throughoutthemovement.Nowarmupset
needed.Whenyoucandomorethan1520
reps FULL RANGE look to hold DBs in the
hands.200
197
King,I.,1999,GetBuffed(book),1999,p.206207
199
King,I.,GetBuffed(book),1999,KingDeadlift:p.192
200
198
50|P a g e
SingleLegstandingStiffLeggedDeadlift:
Stand on one leg have the other foot off
the ground, but kept roughly parallel with
thelegdoingthesupporting.Bendtheknee
slightly, but that knee angle should not
changeduringtheexercise(getapartnerto
watch for this, as it will be tempting to do
so!). Now bend at the waist, allowing the
backtoroundandreachslowlytowardsthe
floor. If your range allows, touch the floor
withthefingertipsandreturntothestarting
position.201
SingleLegRomanianDeadlift:
Stand on one leg have the other foot off
the ground, but kept roughly parallel with
thelegdoingthesupporting.Bendtheknee
slightly, but that knee angle should not
changeduringtheexercise(getapartnerto
watch for this, as it will be tempting to do
so!). Now bend at the waist, allowing the
backtoroundandreachslowlytowardsthe
floor. If your range allows, touch the floor
withthefingertipsandreturntothestarting
position.202
201
202
51|P a g e
VerticalPushingExercises
UpperBodyVerticalPushing:
eachcategory:
3.ii.aSinglearmcontrolledlateralarmraises
3.ii.bDBshoulderpress
3.ii.cBarshoulderpress
3.ii.dPushpress
3.ii.ePushjerk
3.ii.fShoulderpress203
Military
Press
Behind
the
neck/Bar/seated:
Grip the bar at six inches outside shoulder
width.Takethebaroffasquatrackontothe
back of the shoulders as you would for
squats. Sit down on a bench and move feet
outto45degrees.Pressthebaroverheadto
full extension. Lower under control to the
baseoftheneck.Ensurefullrange.204
ShoulderpressMG/Bar/seated:
Gripthebaratshoulderwidth.Takethebar
off a squat rack on to the front of the
shoulders as you would for front squats. Sit
down on a bench and move feet out to 45
degrees. Press the bar overhead to full
extension. Lower under control to the
collarbone.Ensurefullrange.206
UpperBodyVerticalPushing
p.105Militarypress
p.106Shoulderpress
p.107Shoulderpress
p.108DBPushPress
p.109SeatedDBMilitaryPress
p.110DBLateralRaise
p.111DBSplitJerk
p.113Jerk
Military
press
Behind
the
neck/Bar/seated:
Grip the bar at six inches outside shoulder
width. Take the bar off a squat rack on to
the back of the shoulders as you would for
squats.Sitdownonabenchandmovefeet
outto45degrees.Pressthebaroverheadto
full extension. Lower under control to the
baseoftheneck.Ensurefullrange.205
ShoulderpressMG/Bar/seated:
Gripthebaratshoulderwidth.Takethebar
off a squat rack on to the front of the
shouldersasyouwouldforfrontsquats.Sit
down on a bench and move feet out to 45
degrees. Press the bar overhead to full
extension. Lower under control to the base
oftheneck.Ensurefullrange.207
203
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,June2000,p.18.
205
206
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,p.35wks116.
207
204
52|P a g e
ShoulderpressWG/Bar/seated:
Gripthebaraswideaspossible.Takethebar
off a squat rack on to the back of the
shouldersasyouwouldforsquats.Sitdown
onabenchandmovefeetoutto45degrees.
Press the bar overhead to full extension.
Lowerundercontroltothebaseoftheneck.
Ensurefullrange.208
SeatedDBShoulderpress:
Seated with a DB in each hand, at shoulder
height, palm facing forward. Extend arms
straight overhead. Pause and lower under
controltothestartingposition.210
ShoulderpressWG/Bar/seated:
Grip the bar as wide as possible. Take the
bar off a squat rack on to the back of the
shouldersasyouwouldforsquats.Sitdown
onabenchandmovefeetoutto45degrees.
Press the bar overhead to full extension.
Lowerundercontroltothebaseoftheneck.
Ensurefullrange.209
SeatedDBMilitarypress:
Seated with a DB in each hand, at shoulder
height, palm facing forward. Extend arms
straight overhead. Pause and lower under
controltothestartingposition211
DBLateralRaise:
StandwithaDBineachhand.RaisetheDBs
tothesideuntiltheyarejustaboveparallel
totheground,orjustaboveshoulderheight,
pause, lower the DBs back down, pause,
and return to the top position. This is the
range.213
LateralDBlimitedraise:
StandwithaDBineachhand.RaisetheDBs
totheside untiltheyarejustaboveparallel
totheground,orjustaboveshoulderheight,
pause, lower the DBs back down .,
pause,andreturntothetopposition.Thisis
therange..212
208
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,p.35wk116
210
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'ssSquad,June2000,p.41
211
212
King,I.,GetBuffed(book),1999,LateralDBlimitedraise,p.186
213
209
53|P a g e
VerticalPullingExercises
UpperBodyVerticalPulling
p.115CloseGripChins
p.116DBPullover
p.117LatPulldownWG
p.117MixedGripChins
UpperBodyVerticalPulling:
eachcategory:
3.i.aScarecrow
3.i.bLatpulldown
3.i.cChinup
3.i.dChinup
3.i.eOverheadmedicineballthrow
3.i.fLatpulldownorchinup214
CloseGripChins:
.usingaclosesupinated(palmsfacingyou)
grip215
DBPullover(1DBineachhand):
Lay on a bench with your head at one end.
Havethearmsgoovertheendofthebench
.
In this case, lower the DBs down as far as
youcanstretch,pause,.,andthenliftthem
back up to the starting position, which
shouldbeshortofvertical.Thisisonerep.
Aim to keep the DBs even during the

exercise,butnottouching.Ifthismovement
hasahabitofaggravatingthejoint,startoff
withlessrangeandeaseintotherangewith
eachset.217
DBPullover(1DBineachhand):
Lyingonabenchwithyourheadatoneend.
Havethearmsgoovertheendofthebench.
In this case, lower the DBs down as far as

you can stretch, pause, and then lift them
back up to the starting position, which
shouldbeshortofvertical.
Aim to keep the DBs even during the

exercise,butnottouching.Ifthismovement
hasahabitofaggravatingthejoint,startoff
withlessrangeandeaseintotherangewith
eachset.218
Lat pulldown WG: this is a lat pulldown to

thecollarbonetrytokeeptheelbowsunder
the wrists. Be sure to fully retract and
depressthescapuladuringtheexercise219
LatpulldownWG:Thisisalatpulldownto
the collarbone try to keep the elbows
underthewrists.Besuretofullyretractand
depressthescapuladuringtheexercise220
CloseGripChins:
Hang from the chin up bar with a close
supinatedgripbothpalmsfacingyou.216
214
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad
216
217
218
219
220
215
54|P a g e
HorizontalPushingExercises
UpperBodyHorizontalPushing:
eachcategory:
3.iv.aExternalDBrotation
3.iv.bDBbenchpress
3.iv.cBenchpress
3.iv.dAcceleratedbenchpress
3.iv.eMedicineballchestcatchandpass
3.iv.fBenchPress221
InclineBenchpress:
Lie on the incline bench press (30 45
degrees). Feet should remain flat on the
floor. Take a medium grip on the bar, and
lower the bar to the sternum. Always go
down to the same point on the base of the
sternumeachtime,andpausethere222
UpperBodyHorizontalPushing
p.119PushUps
p.120TpushUps
p.122MedicineballPushUps
p.123InclineBenchPress
p.123BenchPressWG
p.124ExplosivePushUps
p.125PushUpsonSwissBall
p.127InclineDBPress
p.128BenchPress
p.128DBBenchPress
p.129SupineDBFly
p.129Dips
InclineBenchpress
Lie on the incline bench press (30 45
degrees). Feet should remain flat on the
lower the bar to the sternum. Always go
downtothesamepointonthebaseofthe
sternumeachtime,andpausethere.223
BenchpressWG
Lieonthebenchpress.Raiseyourfeetup,
bendthekneesandcrosstheankles.Takea
wide grip on the bar, and lower the bar to
thebottomoftheneck/topofthesternum.
Always go down to the same point on the
base of the neck each time, and pause
there.225
BenchpressWG/Bar/HB/FA:
Layonthebenchpress.Raiseyourfeetup,
bendthekneesandcrosstheankles.Takea
wide grip on the bar, and lower the bar to
the bottom of the neck/top of the sternum.
The same speed as above 6 seconds to
lower,2secondstolift.Alwaysgodownto
thesamepointonthebaseoftheneckeach
time,andpausethere.224
221
223
224
225
222
55|P a g e
DBBenchPress
layonyourback(supine)onabench
dumbbellsineachhand
have the dumbbells facing palm down
towardsthefeet
nowpushthedumbbellsstraightupuntil
thearmsarefullyextended
havethedumbbellsnearlytouchinginthis
topposition
lower down fully to the starting
position226
InclineDBPress
LieonyourbackonanInclinebench,witha
DB in each hand, palms facing forward
towards the feet. Push the dumbbells
straightupuntilthearmsarefullyextended
have the DBs nearly touching in this top
position. Lower down fully to the start
position.227
Benchpress:
Lieonthebenchpress.Feetshouldremain
flatonthefloor.Takeamediumgriponthe
bar, and lower the bar to the sternum.
base of the sternum each time, and pause
there.228
BenchPress:
Lie on the bench press. Feet flat on the
lower the bar to the midline of the chest.
chesteachtime,andpausethere.229
DBBenchPress
layonyourback(supine)onabench
dumbbellsineachhand
have the dumbbells facing palm down
towardsthefeet
nowpushthedumbbellsstraightupuntil
thearmsarefullyextended
havethedumbbellsnearlytouchinginthis
topposition
lower down fully to the starting
position230
DBBenchPress:
Lie on your back on a bench, with a DB in
each hand, palms facing forward towards
the feet. Push the dumbbells straight up
untilthearmsarefullyextendedhavethe
DBs nearly touching in this top position.
Lowerdownfullytothestartposition.231
226
228
229
230
231
227
56|P a g e
SupineDBFlye:
lyingonyourback(supine).Startwithyour
hands above you and then lower them at
right angles to the body. Keep the elbows
slightlybentanddontallowthiselbowangle
to change during the movement. Pause at
thebottom,thenliftallthewayup.Thisis
onerep.232
Dips:
Start with arms fully extended. Bend arms
and lean torso forward as necessary. Pause
in the bottom position and then return to
the top by straightening the arms. Add
weightasnecessarywithaweightedbelt.234
SupineDBFly:
Lyingonyourback(supine).Startwithyour
hands above you and then lower them at
right angles to the body. Keep the elbows
slightly bent and dont allow this elbow
angle to change during the movement.
Pauseatthebottom,andliftallthewayup.
Thisisonerep233
Dips:
Start with arms fully extended. Bend arms
and lean torso forward as necessary. Pause
in the bottom position and then return to
the top by straightening the arms. Add
weightasnecessarywithaweightedbelt.235
232
234
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,p.36,Wks116
235
233
57|P a g e
HorizontalPullingExercises
UpperBodyHorizontalPulling:
eachcategory:
3.ii.aFlutters
3.ii.bProneDBrow
3.ii.cSeatedrow
3.ii.dSeatedrow
3.ii.eHorizontallateralthrow
3.ii.fSeatedRow236
ProneDBFlye:
LayfacedownonabenchwithaDBineach
hand. Keeping the elbow slightly bent
extend the arms out at right angles to the
body.Dontallowtheelbowangletochange
during the movement.Minimize the
movementoftheheadortheinvolvementof
theuppertraps.237
Seatedrowtotheneck:
Take a pronated close grip. Maintain a
slightly less than vertical trunk leaning
back. Pull the bar to the neck, fully
retracting the scapula. Pause there and
returntothestartposition.239
UpperBodyHorizontalPulling
p.130Flutters
p.133YTWL
p.135ProneDBFly
p.136SeatedRow
p.137ProneDBRow
p.137SeatedRow
p.138SeatedRow
p.139InvertedRow
p.141TwopointDBRow
p.143AlternatingBentoverDBRow
p.144BarbellBentOverRows
ProneDBFly:
LayfacedownonabenchwithaDBineach
hand. Keeping the elbow slightly bent
extend the arms out at right angles to the
body. Dont allow the elbow angle to
changeduringthemovement.Minimisethe
movement of the head or the involvement
oftheuppertraps238
Seatedrowtotheneck:
Take a pronated close grip. Maintain a
slightly less than vertical trunk leaning
back. Pull the bar to the neck, fully
retracting the scapula. Pause there and
ProneDBRow:
Lay face down on a normal height bench,
with a DB in each hand, palms facing
inwards. Pull the dumbbells up as far as
possibleandretractthescapulafully.Slowly
ProneDBRow:
Lay face down on a normal height bench,
with a DB in each hand, palms facing
inwards. Pull the dumbbells up as far as
possibleandretractthescapulafully.Slowly
236
238
239
240
237
58|P a g e
Seatedrowpronewidegrip:
Takeanoverhand(prone),outsideshoulder
width grip. Maintain a slightly less than
verticaltrunkleaningback.243
SeatedRowsupinemediumgrip:
Sit on the seated row and take a shoulder
widthunderhand(supine)grip.Remember
to pause each time you change direction. I
like to keep the trunk, hips and head in a
straight line, slightly behind a vertical
position (i.e. very slightly leaning back), and
stillthroughoutthemovement.245
BarbellBentoverRow:
Standingwithabarinasupinated,palmsup
grip. Bend at the waist keeping the chest
upandaflatback.Pullthebarbellupasfar
aspossiblemakingcontactwiththeupper
abdomenispossibleandretractthescapula
fully.Slowlyreturntothestartposition.247
SupinatedgripBentoverrow:
Grabbarwithanunderhandgripjustoutside
shoulderwidth.Bendforwardto90degrees
of trunk flexion. Pull the bar to the
abdominals, pause and return to the
stretchedposition248
SeatedRowpronewidegrip:
Takeanoverhand(prone),outsideshoulder
widthgrip.Maintainaslightlylessthan
verticaltrunkleaningback.244
SeatedRowmediumgrip:
Sit on the seated row and take a shoulder
width grip. Remember to pause each time
you change direction. Keep the trunk, hips
andheadinastraightline,slightlybehinda
vertical position (i.e. very slightly leaning
back),andstillthroughoutthemovement.246
BarbellBentoverRow:
Standingwithabarinasupinated,palmsup
grip. Bend at the waist keeping the chest
upandaflatback.Pullthebarbellupasfar
aspossiblemakingcontactwiththeupper
abdomenispossibleandretractthescapula
fully.Slowlyreturntothestartposition.
SupinatedgripBentoverrow:
Grab bar with an underhand grip just
outsideshoulderwidth.Bendforwardto90
degreesoftrunkflexion.Pullthebartothe
abdominals, pause and return to the
stretchedposition249
241
243
244
245
246
247
King,I.,2000/01StrengthTrainingProgramfortheHongKongRugbyUnion7'sSquad,p.33Wks1732
248
249
242
59|P a g e
CoreExercises
Push Up Position on knees: This is a core

drill for the category I call integration. I
dont get carried away with advanced
options in this category until I have raised
theabilitiesintheabovecategories.250
Thin Tummy Variations: These are my core

exercise for developing hip flexion...the
lower abdominals (obliques and transverse
abdominus)arecontracted,pullingthelower
tummy thinner ..I focus more on how the
muscles are set than on the pressure of
lumbar to ground or position of pelvis,
although both are symptomatic of a good
setposition..251
Our entry level core workouts usually

includepronevacuumswhichareessentially
just holding a push up position of your
elbowsfortime.
We also use simple abdominal activation

exercises such as lower abdominal drills
wherewemerelyhavetheclientpresstheir
lower back into the floor while activating
abdominals.
Mynextdivisionisasfollows:
Flexion.
a. Trunk
b. Hip
c. Lateral(hipandtrunk).
Extension.
a. Trunk
b. Hip
Rotation.
a. Trunk
b. Hip252
All core training should include stability

work some hip and trunk flexionand
somerotation.253
250
King,I.,2002,GetBuffed!II,p.168
King,I.,2000,HowtoTeachStrengthTrainingExercises,p.55
252
King,I.,2000,HowtoTeach(book),MajorMuscleGroupsandActions,p.3335
253
251
60|P a g e
Kneeupvariations:
Description lay on your back; if using an
incline or chin bar, you will need your arms
to hold onto the grips available; if you are
doing knee ups on the ground, arms at 90
degrees to the trunk, out on the ground;
prior to starting each rep set the pelvis
whereyouwantittobe,thenlift,aimingto
holdthatpelvispositionthroughout.254
Toestoskyvariations:
Description lay on your back, arms out on
thegroundat90degreestothetrunk,have
yourlegstogether,90degreeshipflexion,so
thatlegsarevertical
Level 1 lift the pelvis as far off the ground

whilst maintaining totally vertical leg
position(initiallythismaynotbeveryfarat
all, at even at best the movement is limited
initsrange)andholdfor510seconds
Level2asabove,butbendonekneeto90
degrees at knee; alternate each rep which
legisbent,whichisstraight
Level 3 as above, but bent both knees so

thatthekneesarebentto90degrees256
LateralLegLower:
Lyonyourback,armsoutflatonfloorat90
degrees.
Legstogetherintheairlowerthem
togetherat90degreestothebodyuntilthey
arenearlytouchingtheground.
Thenreturntothetopandlowertothe
othersideetc.258
ReverseCrunch:
Layonyourback;ifusinganinclineorchin
bar, you will need your arms to hold on to
thegripsavailable;ifyouaredoingkneeups
ontheground,armsoutonthegroundat90
degreestothetrunk.Startinginasetpelvis
position (hold the pelvis position
throughout) lift the knees to the chest by
rotatingthroughtheabdominalregion.255
Toestoskyvariations:
Layonyourback,armsoutonthegroundat
90 degrees to the trunk, have your legs
together,90degreeshipflexionsothatlegs
arevertical.
Level One lift the pelvis as far off the

groundwhilstmaintainingtotallyverticalleg
position(initiallythismaynotbeveryfarat
all,atevenatbestthemovementislimited
initsrange)andholdfor510seconds.
LevelTwoasabove,butbendonekneeto
90 degrees at knee, alternate each rep
whichlegisbent,whichisstraight
LevelThreeasabove,butbendbothknees
sothatthekneesarebentto90degrees257
LowerBodyRussianTwist:Liesupineonthe
floorwiththearmsextendedto90degrees
and your legs extended straight up. I
suggest holding dumbbells in each hand, or
holdingontoapowerrackforstability.
Keepingyourshouldersandarmsflatonthe
floor, lower your legs to the left, keeping
them straight until they are one inch from
thefloor.Fromthispositionraiseyourlegs
and return to the start position. Repeat for
theotherside259
254
King,I.,2000,HowtoTeachStrengthTrainingExercises(book),Kneeupvariations:,Mar2000,p.62
256
King,I.,2000,HowtoTeach(book),Mar2000,p.61
257
258
King,I.,1999,GetBuffed(book),Ch29:QuestionsandAnswers,p.182
255
61|P a g e
RussianTwists:
.kneesbentto90degrees,partnershould
hold the feet in a fixed position. Slowly curl
the body up to about 45 degrees from the
floor. This is the set position. Now slowly
turntotheleftasfaraspossible,maintaining
the 45degree angle from the floor. Return
tothesetpositionandrepeattotheright260
UpperBodyRussianTwists:
Legs bent to 90 degrees (partner holding
your legs is an option). Keeping your arms
extended,rotatefromsidetoside.
Toincreasetheintensityifthisbecomestoo
easy, perform unanchored, increase the
range,thespeedortheexternalloading.
Slowcurlups:
lyingontheback,kneesbenttoabout90
degrees,andfeetflatonthefloor.Thenyou
sit up or curl up the trunk, to a full sitting
position.
1. Cheatups/slowdown.
2. Cheatups/slowdown+isometricstops
duringlower.
3. Reversecurldowns.
4. Slowup/slowdown.
5. Slow up / slow downs with isometric
pausesduringtheupphase.261
Slowcurlups:
Layonyourback,kneesbenttoabout90
degreesandfeetflatonthefloor.Curlup
thetrunktoafullsittingposition
LevelOneCheatupsslowdown
Level Two Cheat ups slow down plus
isometricstopsonthelower
LevelThreeReverseCurlDowns
LevelFourSlowup/Slowdown
Level Five Slow up / slow down plus
isometricstopsonthelower262
WristtokneeCurlups:
Techniquethesameasslowcurlups,
howeverbeginwitharmsextendedand
fingertipstouchingtheknee.Slowlycurlup,
keepingarmsextendeduntilthewrist
touchestheknee.Thisistheendofthe
rangeforthisexercise.Holdinthisposition
andlowerundercontrol.263
Wristtokneecurlups:
Techniquethesameasslowcurlups,
howeverbeginwitharmsextendedand
fingertipstouchingtheknee.Slowlycurlup,
keepingarmsextendeduntilthewrist
touchestheknee.Thisistheendofthe
rangeforthisexercise.Holdinthisposition
andlowerundercontrol.
Slowcurlups:
lying on the back, knees bent to about 90
degrees,andfeetflatonthefloor.Thenyou
situporcurlupthetrunk,inmostparttoa
fullsittingposition.264
MedBallcurlups:
Lie on your back, knees bent to about 90
degrees and feet flat on the floor. Curl up
thetrunktoafullsittingposition265
259
Wks116
260
261
King,I.,2000,HowtoTeach(book),Slowcurlups,Mar2000,p.48
262
263
264
King,I.,2000,HowtoTeach(book),Mar2000,p.48
265
62|P a g e
SlowSideRaiseontheGround:
DescriptionLayonyourback,kneebentto
about 90 degrees, and knees together. Roll
thekneesovertogethersothattheyareon
the ground, with the shoulders and upper
back still parallel to the ground. Now flex
the trunk, basically up towards the roof or
sky.Iliketohavethefingerslightlytouching
the front of the head, elbow out at 45
degreesfromthebody,andarm/elbowangle
notchangingduringthelift.Theplacement
ofthehandswillalterthelevelofdifficulty.
The further the hands are above the head,
theharderthemovement.266
SideraisesonGround:
Lie on your back, knees bent to about 90
degreesandkneestogether.Rolltheknees
overtogethersothattheyareontheground
with the shoulders and upper back still
parallel. Now flex the trunk, basically up
towards the roof or sky. I like to have the
fingerslightlytouchingthefrontofthehead,
elbowoutat45degreesfromthebody,and
arm/elbow angle not changing during the
lift. The placement of the hands will alter
thelevelofdifficulty.Thefurtherthehands
are above the head, the harder the
movement.267
266
267
King,I.,2000,HowtoTeachStrengthTrainingPrograms,p.62
63|P a g e
SevenHabitsofHighlyEffectiveProgramDesign
Iapplythefollowingguidelinetoanyathlete,
not just young athlete why use external
loading before developing the ability to
managetheloadofbodyweight?268
if your bodyweight for whatever reason is

too much for your leg strength, you can
always do a onelegged leg press or hack
squat269
Balance:

thebody.Forexampleforeveryupperbody
exercise there would be a lower body
exercise. For every upper body pushing
movement, there would be an upper body
pullingmovement.Foreveryverticalpushing
movement there would be a vertical pulling
movement.Foreveryhipdominantexercise
therewouldbeaquaddominantexercise.271
Physical preparation is generally considered

to include speed, strength, endurance and
flexibility. A concern I have when young
athletes (or any athlete!) includes strength
trainingintheirprogramiswhethertheydo
so in balance with their needs in the other
areas.272
1.Bodyweightbeforeexternalresistance
Aclienthasnobusinessusingloadifhe/she
cannotstabilize,controlandmoveefficiently
withonlytheirbodyweight
Unlessyourbodyweightiswaytoomuch,
or way too little, then there is very little
room in my opinion for external loading..
270
5Balance
Train with balance between motor

balance qualities and balance between
movement patterns (e.g. horizontal push
pull). A training program in general should
bebalancedintermsofsets,reps,totaltime
under tension, and volume throughout the
entire body, but particularly in opposing
movementpatterns.
It's also important, although beyond the

scope of this article, to understand that
other motor qualities, including flexibility
andcardiorespiratoryendurance,alsoneed
to be considered in the total scheme of
programming.273
268
King,I.,1999,GetBuffed(book),p.284
King,I.,1999,GetBuffed(book),p.221
270
271
272
King,I.,2003,AsktheMaster(book),AgeGroups,p.1
273
269
64|P a g e
Periodization
periodization.Thatmeansplanning.
The disadvantages includes that the early

stages may cause a detraining in neural
adaptation,andthelaterstagesmaycausea
detraininginmetabolicadaptations.
The advantages includes that it avoids the

detraining issues involved in linear
progression.274
18.Proposeddurationofprogram
Variable
Example
ProposedDuration 60min
AverageSpeed
321
AverageTUTperrep 10
AverageTUTperset 60sec(1min)
Averagerestperiod(RP)2min
Settime=TUT+RP 3min
Total#ofSetsPermissible
(TotalDuration/Settime)60/3=20
NoofMuscleGroups(MGs)/Workout5
NoofsetsavailableperMG 5
NoofExercises/MG 4
NoofSets/ExercisePossible 2
23.Totalnumberofsetspermissiblefor
eachtrainingsession:
e.g.60minutes/3minutes=20sets276
Your final trouble shoot should include

addinguptheTUTsforeachexercisemake
sure they are not excessive. Check again
totaldurationofworkouttomakesurethey
arenottoolong.277
6.Useamethodofperiodization
Periodizationjustmeansplanning
When using linear models we tend to lose
thequalitiesweinitiallysoughttoimprove.
A better system would be to alternate the

phases Therefore we avoid most of the
problemsoflinearperiodization.275
7.UseaTIMEOUTCOMEBasedApproach
Knowhowlongaworkouttakes.Brieflyif
wehaveonehourtotaltotrain:(Warning
thefollowingportioncontainsmaths!
Sowebeginwith60minutes
Minus warm up time (e.g. 10 mins) = 50
minsleftover
Allow an additional 10 minutes for form
rollerwork,rehabilitationconcernsetc.=40
minsleft
Averagelengthofasetinthisphaseise.g.
60s,restperiodIe.g.120s
Thatsthreeminutespersettotal(workset
plusrestperiod).Ifwewanttodotwosets
of each exercise, we are looking at six
minutes per exercise. That allows us to
performonlysixexercisesinthisworkout.
When you have finished designing your

program,takethetimetodothemathand
seeifyourworkoutsareevenpossible.278
274
King,I.,1998,HowToWriteStrengthTrainingPrograms,Periodization,p.7982
275
King,1997,HowtoWriteStrengthTrainingPrograms(book),PartA35Steps,p.1516
277
King,I.,1998,HowtoWriteStrengthTrainingPrograms,PartA35Steps
278
276
65|P a g e
ProgramDesignChecklist
PartAtakesyou,pointbypoint,through
thestepsyoushouldconsiderwhenwritinga
strengthtrainingprogram.279
Thefollowingisasummaryofeverythingin
thisbooklistedasastepbystepmethodin
whichwedetermineexactlywhatisneeded
ateachstage.
1.Determinegoals
3.Determinelengthofprogram280
1.DetermineGoal(s)
2.Determinethetimeframetoachieve
goalsorthelengthofthetrainingcycle281
4. Select
appropriate
method
of
periodization
The three main generalized types of

periodizationofrepsandsetsthatIwilltalk
aboutinthisbook282
3.Chooseasuitableperiodizationmodel
There are three primary models of

periodization that are available to the
trainer.
Linear periodization : involves a linear

progression in lowering reps and increasing
load (representing the inverse relationship
betweenvolumeandintensity).
LinearPeriodization:involvesalinear
progressioninloweringrepsandincreasing
load(representingtheinverserelationship
betweenvolumeandintensity).
Figure 12 An example of linear

periodization
14
e.g.
12
Weeks:13:12reps
10
Weeks:46:10reps
8
Weeks:79:8reps
6
Weeks:1012:6reps
4
Etc
2
0
1-3
4-6
7-9
10 - 12
279
280
King,I.,1998,HowtoWriteStrengthTrainingPrograms,35Stepsp.57
282
King,I.,1999,GetBuffed!,p.12
281
66|P a g e
The benefits of this method include that it

allows the trainee to develop load selection
asaprogressionofreducedreps.
Advantages:allowsthetraineetoincrease
loadingregularlyanddeveloploadselection
asaprogressionofreducedreps
The disadvantages includes that the early

stages may cause a detraining in neural
adaptation,andthelaterstagesmaycausea
detraininginmetabolicadaptations.283
Alternating periodization : involves

alternating between volume (another term
used is accumulation) and intensity (again,
anothertermseenisintensification).
Disadvantages:maycauseadetraining
effectinneuraladaptationintheearly
stages,andadetrainingeffectinmetabolic
adaptationinthelaterstages.284
Alternating
Periodization:
involves
alternating between volume and intensity
(accumulation/intensification)
Figure 13 An example of alternating

periodization.
e.g.
14
Weeks:13:12reps
12
Weeks:46:8reps
10
Weeks:79:10reps
8
Weeks:1012:6reps
6
Etc
4
2
0
1-3
4-6
7-9
10 - 12

progression (ie. reduces the concern of
detraining metabolic or neural adaptations
becauseofmorefrequentexposuretoeach).
Advantages: avoids the detraining issues

involved in linear progression (due to more
frequent exposure of neural and metabolic
effects)..
Thedisadvantagesincludethatitrequiresto
traineetobeexperiencedinloadselectionas
therepsdropsuddenlyandsignificantly.
Alternating periodization : involves

alternating between volume and
intensity.
Disadvantages: requires experience in load

selection as the reps change quickly and
significantly.
Undulating
Periodization:
involves
experiencealternatingbetweenvolumeand
intensity on a workoutbyworkout basis
withinthesametrainingweek
The advantages includes that it avoids the Advantages:avoidsthedetrainingissues

detraining issues involved in linear involvedinlinearprogression.
283
284
67|P a g e
progression

progression285
Disadvantages:requiresaLOTofexperience
in load selection as the reps change quickly
andsignificantly286
5.Determineappropriaterateofchangeof
program287
Figure57Rateofchangeofprogram288
TrainingAge*RateofChange(weeks)
Beginners
atleastevery412weeks
Intermediate atleastever24weeks
Advanced
atleastevery13weeks
only a real beginner will benefit from 2x 6

wkblocks.289
4.DetermineRateofChangeofProgram
6.Selectappropriatetrainingmethods
31.Determinesets,repetitionsandrest
periodsforeachexercise
32.Selectspeedofmovement/technique
foreachexercise290
1.Trainingmethod:Whichspecifictraining
effect are you chasing stability/control,
general
fitness,
general
strength,
hypertrophy, maximal strength, explosive
power,quickness/SSC?291
The training variables that combine to

produce a specific outcomeinclude the
intensity,
volume,
duration,
load,
repetitions, sets, rest period, speed of
movementetc....292
As a general rule look to change the

parameters within the program every four
weeksorso.
Weneedtochangethetrainingprogramon
aminimumeverysixweeks.
5.Selectappropriateset,rep,tempoand
restperiodsforeachprogramwithinthe
trainingcycle.
We arent selecting exercises yet. Merely

selecting the type of effect we are looking
forateachstage.Arewelooingforcontrol,
stability, hypertrophy, max strength or
speed?...
.Howmanysets,reps?Whatisthespeed
ofmovementgoingtoaverage?293
285
287
288
King,I.,1999,GetBuffed!,Chapter19HowLongShouldIStayontheSameProgramFor?p.98
289
King,I.,1999,GetBuffed,p.131
290
291
286
292
293
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),TrainingMethods,p.132
68|P a g e
Forthoseconcernedaboutpower,rateof
force development, I do not recommend
usinganythinglessthanafastorattempted
to be fast concentric contraction for some
8090%oftotaltrainingtime.Thereforethe
powerathletecannotaffordtospendmore
than 1020 % (as a generalization) of their
total strength training time using number
greaterthan1asthethirdnumber.294
9.Determinefrequencyie.numberof
trainingdaysperweek/microcycle
10.Selectwhichtrainingdays296
Considertheimplicationsofresidualfatigue
with the training session and within the
week : now review also the implications of
residual fatigue. This applies more within
the one workout from exercise to exercise.
For example if you placed triceps before
bench press, you need to understand that
the bench press ability will be affected.
Makeanychangesnecessary297
Note here, that the majority of explosive

athletes will benefit more from a one
second or less concentric portion for the
repetition tempo them from a slower
concentric portion most of the time (there
may be periods in the training year where
slower concentric portions are warranted
but in general, respectthe need for rate of
forcedevelopment.
6.Determinethefrequencyofthe
workoutsperweek(howmanytraining
sessions295
7.Determinethedaysoftheweekfor
trainingsessions.
While it is possible to do back to back

workouts, the fatigue of workout A may
influence the training effect of workout B
etc. Determining exactly where each
workout is scheduled to occur in the week
can minimize this.Lets say you plan on
doing squats on day one, and deadlifts on
daythreeoftheweekthatsagoodplan.
Butdaythreethisweekendusupfallingon
a Sudnay and day one is the following
Monday. Do you think your squat based
workout might be negatively affected
somewhat by a deadlift workout 24 hours
before?298
13.Determineprioritiesinmusclegroups299 9.Determinemovementpatternstobe
trainingthatwilladdressthebiggest
weaknessesandprioritize.300
294
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),Speedofmovement,p.124
295
296
297
King,I.,1998,HowtoWriteStrengthTrainingPrograms,Allocationofmusclegroupstotrainingdays,p.28
298
300
299
69|P a g e
Strengthtraintheweakorinjuredsidefirst
andstretchthetightersidefirst;301
The prime movers for example being the

internal rotators of the upper arm, whilst
the injury prevention approach may initially
prioritize the external rotators of the upper
arm.302
Key issues in prioritization of muscle groups

include:
1. Prioritizationofmusclegroup
i. Bysequence:
a. Withintheworkout.
b. Withinthetrainingweek.
ii. Byvolume.303
1. Injury prevention versus performance

enhancementinathletes:ifyouacceptthat
injurypreventionshouldbeplacedaheadof
performanceenhancement
For example, if the client has internally

rotated shoulders, we will want to stretch
the tight area and strengthen the
antagonist.
Wecanprioritizethroughsequencinginthe
trainingweekandtheactualworkout,by
exerciseselectionandvolume
Also, bear in mind that while ensuring

clients gaols is very important, injury
prevention must take priority over
performanceenhancementoranyaesthetic
goals304
14. Allocate muscle groups to training 11. Allocate corrective stretching exercises
days:305
and movement patterns to each training
day.
if you were doing a total body workout

that is the same for each of the 3 or so
weekly workouts, you would only use
columnA.Ifyouwereworkingwitha3day
split routine where each day was different,
youwouldusecolumnA,BandCIfyouwere
workingwithafourdaysplitwhereeachday
wasdifferent,youwouldusecolumnsA,B,C
andD.
.Wehaveafewoptionshere.Atotalbody
workout performed multiple times per
week, two total body workouts alternated,
or simply a split, where we train a half/a
thirdofthebodyateachworkout
18. Determine proposed duration of 12. Determine total training time per
program
workout.306
301
King,I.,1999,GetBuffed!,Chapter23InjuryManagementandRehabilitation,p.124
302
King,I.,1997/2002,WinningandLosing,Chapter7TrainingTheory,p.3738
303
King,I.,1998,HowtoWriteStrengthTrainingPrograms(book),PrioritizingMuscleGroups,p.8586
304
King,I.,1998,HowtoWriteStrengthTrainingPrograms,35Steps,p.13
306
305
70|P a g e
23. Determine total number of sets

permissibleforeachtrainingsession307
Thisiscalculatedbydividingtheproposed
durationoftheworkoutbythetotaltime
perset(whichisTUTperset+restperiodas
calculatedinStep22above).308
Table 69 Variances in total workout time

due to differences in time under tension for
twodifferenttrainingprotocols.309
TrainingVariables WorkoutA
Timeperrep(ecc+pause+conc)201=3secs
NoofReps
8
Subtotaltimeperset24sec
RestPeriod2minutes
Subtotaltimeperset+RP2minutes3s
NoofSets/exercise3
Subtotal6minutes9sec
NoofExercises6
TotalTimeUnderTension(24sx3)x6
=7min:12s
TotalTime 36min54sec
29. Select suitable exercises for each

musclegroup.311
...Which specific training effect are you

chasing stability/control, general fitness,
general strength, hypertrophy, maximal
strength, explosive power, quickness/SSC?
Select an exercise allows these specific
adaptations.312
14. Divide available work time by total

timeundertension + rest period for all
prescribed sets (determined from
periodization model). This will give you a
numberofallowableexercises.
For example, tempos (or speed of the

repetition)is402for15reps,2setswith90
secondsrestperiod.
Theentiresettimeinthisexampleis(6sx15
reps) + 90s = 180 seconds, multiplied by 2
sets=360seconds.
In40mins(2400seconds)wehaveroomfor
(2400/360)onlyeightexercises.310
15.Selecttheexercisesforeachmovement
patternthatthatismostappropriateforthe
client and most likely to assist you in
accomplishingyourobjective.313
307
308
King,I.,1998,HowtoWriteStrengthTrainingPrograms,35Steps,p.16
309
310
311
312
313
71|P a g e
Balance:
16. Check the balance of movement

patterns

thebody.314
All things being equal, and independent of

thebody
33.Checktimeundertensionandensureit
isappropriatefortrainingmethodsand
desiredadaptations
17.Checkreps,timeundertension,tempo,
rest periods etc. after exercise selection for
anymodifications.
35.Finalanalysisofprogram,including
checkingtotalvolumeandduration315
If movements need to be done slowly or Forexampleisimpossibletodoastepup

quickly, this eliminates certain exercises. at505tempo
Powercleansarenotsuitableslowlifts.Use
deadliftsinstead..316
9.Planalternatingmusclegroupallocation
insubsequentphasestoreceivevaried
benefits.317
18. Plan movement pattern allocation in

subsequent phases to achieve varied
emphasisandbenefits
its usually 46 stages laid that I lay out in

front of them. Its all clearly laid out. The
programisntwritteninadvance,Ionlywrite
the first stage program usually, because
thingschangetoomuch.318
Timemagnifieserrorsintraining.319
Thatmeansatleastplanning,ifnotactually
designing each successive stage of a
program
Its important to recognize that time will

magnifyanyandallerrorsintraining320
314
316
King,I.,1998,HowtoWriteStrengthTrainingPrograms,SuitabilityofExercises,p.127
317
King,I.,HowtoWriteStrengthTrainingPrograms,Allocationofmusclegroupstotrainingdays,p.23
315
318
King,I.,2000,InjuryPrevention&Rehabilitation(DVD),Disc3,60minsin
319
320
72|P a g e
Therereallyisnoperfectcombination.321 ThebestprogramintheWorldhasaflaw
You see, in essence all programs have an because even with a perfectly balanced
imbalance322
program
The priority principle is that the training

activityorexercisethatgetsconductedfirst
will get the best response. This is for two
reasons:1)thebodyisfresh323
somethinghastobedonefirstwhen
youarefresh,andsomethinghastobedone
lastwhenyouarethemosttired.
There is really one simple rule here. The

exercisesyoudofirstintheworkoutandfirst
in the training week are the exercises that
get the best effort, and therefore the best
result.324
Simplyput,youtendtogetthegreatest
trainingeffectfromwhateverisperformed
earliestintheworkout.
But what I will teach you now is never use

the same muscle group sequence endlessly.
Doing so will do two things : reinforce
inevitable muscle imbalances that result
from any given sequence; and secondly,
contribute to the neglected muscle groups
stagnating.325
If you continue to follow the exact same

movement pattern split for long periods of
time, you will very likely develop muscle
imbalancesandriskinjury.
.To avoid this, I alternate or reverse the Toavoidthis,alternate(i.e.dotheexact

priorities.326
oppositemovementpattern)orreversethe
priorities
So here is what I suggest : start every 12

week cycle with an workout order which is
the reverse of what you want in the final
stagesoftheprogram327
(i.e.thelastmovementpatternonthelast
daybecomesthefirstmovementpatternon
thefirstdayinthenextphase328
HisfirstprogramwouldbeHDQDonboth It is typical for beginners to do up to two

days. His next program, his next stage, I trainingprogramswiththesamesequencing
mightallowareversalforvariety,anddown withoutrotation,asitisoftenunlikelythat
321
King,I.,1999,GetBuffed!,p.96
322
King,I.,2000,FoundationsofPhysicalPreparation,4.2.iiiSequencingintrainingtheroleofpriorityand
residualfatigue,p.9396
323
324
326
327
King,I.,1999,GetBuffed(book),Ch15WhatordershouldIdomyexercisesin?,p.79
325
328
73|P a g e
the track he might even come back to QD you will completely correct the imbalance
HD,HDQd.thats3distinctalternativesthat withonefourweekprogram.
he'sgot.Butbelieveme:he'dspendalotof
timeinthefirstonetocounterthat.Ifhedid
this(old)programfor6month,guesswhat?
Hed have to do the other program for 6
month to counter it. Now you understand
howIdesignprogramsalittlebitbetter?You
reverse the imbalances that they've been
exposedto.329
So whatever program you are doing at any

given time, it will give you a muscle
imbalance. Some programs more so than
others.Thechallengeweallfaceisbalancing
this imbalance overtime. I prefer to be in
control of this, rather than reacting or not
even being aware of the imbalances I am
creating in my program design. In fact, my
preference is to predict or anticipate in
advance the imbalances that may result
from any given protocol and therefore be
planningthedamagecontrolforsubsequent
programs.330
Once imbalances are addressed and

corrected,movementpatternpriorityMUST
change every program otherwise we are
creatingfurtherimbalances.
The simpleexample is the personwho does We all know that 90% of all training
theirfavoritebodypartfirstintheweekand programsintheUSAstartonaMondaywith
firstintheworkouteverytime!Themore thebenchpress.332
this goes on for, the more the imbalance
becomes!331
329
King,I.,2000,InjuryPrevention&Rehabilitation(DVD)
330
331
332
74|P a g e
StepstoProgramDesign
35StepstoWritinga
StrengthTraining
EighteenStepsto
Program333
ProgrammingSuccess334
1.Determinegoals
1.DetermineGoal(s)
1. Determine
dominant
training type neural or
metabolic
2. Determine
dominant
qualities of strength to
betrained
3. Determine length of 2.Determinethetimeframe
program
to achieve goals or the
lengthofthetrainingcycle
4. Select
appropriate 3. Choose a suitable
methodofperiodization periodizationmodel
5.
6.
7.
8.
9.
6StepstoWriteaProgram
SixStepstoProgramming
Success335336
1.Whatistheclientsgoal?
2 How long is the overall

program?
2.a What periodization

model/template is going to
beused?
Determine appropriate 4.Determinerateofchange 2.b How many differentsub
rate of change of ofprogram
phasesarethere?
program
Determineratioofwork:
recoveryweeksandwhat
typeofrecoveryweeks
Select type of program
totalbodyorsplitroutine
Determine frequency ie. 6.Determinethefrequency
number of training days of the workouts per week
perweek/microcycle
(how
many
training
sessions?)
Select which training 7.Determinethedaysofthe
days
weekfortrainingsessions
333
King,I.,HowToWrite(book),1998,p.57
335
Cosgrove,A.,andCosgrove,R.,2009,FitnessProfessionalsProgramDesignBible(2ndEd),p.124135
336
Cosgrove,A.,Cosgrove,R.,Rasmussen,C.,andWunch,M.,2009.Aug2009ProgramDesignSeminar
334
75|P a g e
/cont
35StepstoWritinga
StrengthTraining
EighteenStepsto
Program337
10.Determinewhichtimeof
thedaytotrain
8. Establish through
interview/evaluation
any
weaknesses and / or
imbalances
(i.e.
lifts/movementpatternsthat
are lacking behind the other
movements,whichareasare
elongated and weak, which
areasareshortandtight).
10. Determine any other

movement patterns to be
trained.
11.Selectmusclegroups
12.Determine priorities in 9. Determine movement
musclegroups
patterns to be training that
will address the biggest
weaknessesandprioritize.
13.Allocate muscle groups 11.Allocatecorrective
totrainingdays
stretchingexercisesand
p.13underthisstepinHTW movementpatternstoeach
If you were doing a total trainingday(canuseasplit
body workout that is the routineORasingle
sameforeachofthe3orso workout).
weekly workouts, you would
only use column A. If you
were working with a 3 day
splitroutinewhereeachday
wasdifferent,youwoulduse
columnA,BandC.
Success339340
4. Determine priorities go
through
the
evaluation/assessment
screennotes
337
339
340
338
76|P a g e
/cont
35StepstoWritinga
StrengthTraining
Program341
14.Plan alternation of
musclegroupsequencing
p.23HowtoWrite
9. Plan alternating muscle
group
allocation
in
subsequent phases to
receivevariedbenefits.
15.Select
appropriate
trainingmethods
16.Determinedominant
trainingintensities/
repetitions
17.Determineproposed
durationofprogram
18.Determinedominant
speedofmovement/
techniquetosuittraining
method
19.Determineaverage
durationofrepandsets
20.Determinerestperiods
tobeused
21.Calculatetotalsettime
22.Determinetotalnumber
ofsetspermissiblefor
eachtrainingsession
EighteenStepsto
Success343344
18. Plan movement pattern 6.Planthenextphase.
allocation in subsequent
phases to achieve varied
emphasisandbenefits.
5.Selectappropriateset,
rep,tempoandrestperiods
foreachprogramwithinthe
cycle
12.Determinetotaltraining
timeperworkout.
13.Calculateavailablework
time(totaltrainingtime
warmuptimestretching
etc)
14.Divideavailablework
timebytotaltimeunder
tension+restperiodforall
prescribedsets(determined
fromperiodizationmodel).
Thiswillgiveyouanumber
ofallowableexercises.
341
343
344
342
77|P a g e
/cont
35StepstoWritinga
StrengthTraining
EighteenStepsto
Program345
23.Determinehowmany
musclegroupsper
workout
24.Determinehowmany
exercisespermuscle
groupdesired
25.Determinehowmany
setsperexercisepossible
26.Considerissuesof
specificityversus
generalityandtransfer
27.Determineequipmentto
beused
28.Selectsuitableexercises 15.Selecttheexercisesfor
foreachmusclegroup.
eachmovementpatternthat
ismostappropriateforthe
clientandmostlikelyto
assistyouinaccomplishing
yourobjective.
16. Check the balance of

movementpatterns.
29.Determine sequence of
exercises
31.Determinesets,
repetitionsandrestperiods rep,tempoandrestperiods
foreachexercise
cycle
32.Selectspeedof
movement/techniquefor
rep,tempoandrestperiods
eachexercise
cycle
33.Checktimeunder
tensionandensureitis
appropriatefortraining
methodsanddesired
adaptations
Success347348
5.
Select
the
most
appropriate exercises for
eachmovementpattern.
345
347
348
346
78|P a g e
/cont
35StepstoWritinga
StrengthTraining
Program349
34.Adviseonuseofany
personaltrainingequipment
35.Finalanalysisof
program,includingchecking
totalvolumeandduration
EighteenStepsto
Success351352
17.Checkreps,timeunder
tension,tempo,restperiods
etc.afterexerciseselection
foranymodifications.
3 Checks and balances

(check that the workout can
be done in the propsed
duration)
349
351
352
350
79|P a g e
AbouttheAuthor
[1999] Thanks Ian I have read "so you

want..." thoroughly. While I agreewith your
statements it is easier for you with an
establishedrecordtoattractnewclientsthan
itisforan"outsider"likemetobreakin.The
reason I'm asking is to see where my
weaknessesarewhatisholdingmebackin
other words as I'm failing to identify it
somehow.) there must be something else I
cando.Yourothercommentsasregardsnot
allowingadministratorstoevaluateyouis
a good one but until I am "in" as it were I
don'tseewhatIcandotoavoidit.
TheremustbeareasonwhyaguylikeDave
Clarke becomes the national strength coach
for Scotland over me that I'm not seeing
youknow?
I've pasted my CV below ..it will be messy

buthopefullyyoucanseeit.Alwyn353
Education:ChesterCollege,Chester,
England19921995BAHons
(affiliateofLiverpoolUniversity.)
[2000] Ian, I'd like to move out of the

personal training field and train athletes
exclusivelybutbillsneedtobepaid.I'vebeen
atthisgymsincelateSepandwasthisweek
offered the head personal trainer position
unsureastowhetherornottoacceptit....
I'm just concerned as to whether or not the

move to an administrative position would
"hurt" my career in the longer term (ie the
goal being to train athletes similar to
yourself)..Alwyn354
[2005]For the past 17 years Alwyn

Cosgrove has been committed to achieving
excellenceinthefieldoffitnesstrainingand
athleticpreparation..355
353
PersonalCommunication,CosgrovetoKing,Wednesday,13October1999
PersonalCommunication,CosgrovetoKing,Tuesday,29February2000
355
354
80|P a g e
Testimonials
"RachelCosgroveisoneofmytopsourcesforfitnessadvice.Sheis,withoutadoubt,thebest
intheworldathelpingwomenlosefatandgetinthebestshapeoftheirlives.Infact,there's
nooneinthefitnessindustryItrustmore."
AdamCampbell,MS,CSCS,FitnessDirector,Men'sHealth
AlwynCosgrovenotonlygetsitbuthecanteachit.Thisistherealkey.Aguywithbrains,
asenseofhumorandanaturalabilitytorelatetoanaudience.Youlllovehim.
MikeBoyle,EliteStrengthcoach
AlwynCosgroveisoneofthepremierauthoritiesinsportsperformanceandfitnesstoday.
Hiscuttingedgeapproachtotrainingandconditioninghasmadehimoneofthemost
soughtafterpresenterandtrainerintheindustry
ChrisPoirierGeneralManagerPerformBetter
Asatrainingprofessionalmyself,IcangiveyoutheguaranteethatAlwynCosgroveisone
ofthebestintheindustry.Alwynsapproachtobuildingmuscleandlosingfatisoneofthe
easiesttounderstand,andmosteffectivethatIhaveEVERseen.Takeitfromme,Alwyns
adviceisrealitybased,sciencebacked,provenagainandagainanditWILLgetyouthe
resultsthatyouhavebeenlookingfor
CJMurphy,TotalPerformanceSports
Intermsofgettingfitnessresults,forlackofwords,AlwynCosgroveisTheMan.Alwyns
realworldtraininghasresultedinhundredsofpeoplereachingfitnesslevelstheynever
thoughtwerepossible.Thisguyistherealdeal.inanagewhereinternettrainersandfly
bynightfitnessexpertsabound,CosgroveisaREALtrainerwhogetREALresultsevery
singleday.
RobertdosRemedios,MA,CSCS,DirectorofSpeedStrength&ConditioningCollegeofthe
Canyons,CA,2006NSCACollegeStrength&ConditioningCoachoftheYear
AlwynCosgroveistheexpertsexpertwhenitcomestomusclebuildingandfatloss.IfIm
everstumpedorhavequestions,AlwynisthefirstpersonthatIgoto.Quitesimply,ifyour
goalsaretogetleanerorputonsomeseriousmuscle,AlwynCosgroveisyourman.
MikeRobertson,RobertsonTrainingSystems
AlwynCosgrovewasntbornevil.Hemadehimselfevilinadisciplined,systematicway.His
yearsofeducation,experience,andobservationhavehelpedtensofthousandsofreaders
gettheresultstheywantfromtheirtrainingprograms.TheymaycurseAlwynsmethods,
buttheynevercomplainabouttheoutcome.
LouSchuler
81|P a g e

AlwynisoneofthefewpeopleIalwaysgotoformyowntrainingneeds.Nootherfitness
expertcancoalescescience,experienceandpracticalapplicationaswellashecan.
ChadWaterburyTnation.comAuthorMuscleRevolution
EverytimeItalktoAlwynhegivesmeafresh,newideaformytrainingprograms.Justwhen
IthoughtIhadhearditall,heimproveshismusclebuilding,fatburningmethods.Butthats
whathappenswhensomeonehasthousandsofhoursofexperienceinthegym.
CraigBallantyne,MensHealthTrainingAdviser
Thereareveryfewpeopleinthefitnessprofessionthathavetherealworld,inthetrenches
experienceandresultsthatAlwynCosgrovedoes
DaveTateEliteFitnessSystemswww.EliteFTS.com
TheresareasonfitnessprofessionalsallaroundtheworldknowAlwynCosgrovesname,
takehisrecommendationstoheart,andtrytoreplicateResultsFitnessbusinessmodelin
theirownpractices:hesgottenresultstimeandtimeagain.Alwynsknowledgeand
versatilityhavekepthimatthetopofaverydynamicindustryformanyyears,andIconsider
myselffortunatetohavehimasbothagreatindustryresourceandfriend.
EricCressey,StrengthandConditioningCoachBoston,MA
IcancountononehandthenumberofpeoplethatIregularlycallforadvicewhenitcomes
tobuildingmuscleandlosingfatrapidly.AlwynCosgroveisdefinitelyoneofthem.His
countlesshoursofrealworld,inthetrenchesexperiencecombinedwithhisunsurpassed
knowledgeofthehumanbodymakeshimoneofthetopfitnesscoachesintheworldtoday.
HetrulyisaleaderinourindustryandIcantsayenoughgoodthingsabouthim.
JasonFerruggia,ProfessionalFitnessCoach,HeadTrainingAdviser,MensFitnessMagazine
82|P a g e
FinalWord
USA company Perform Better continue to sell this book,

knowing that it contains extensive copyright breaches
breaching copyright being a criminal act and receiving the
financialbenefitsfromthecommissionoftheactofcopying.
Apparentlytheyfindthistobeacceptablebusinesspractice.
http://www.kingsports.net/industryintegritytest.htm
83|P a g e

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The

Ian King 1998 (1st Edition); 2nd Edition

All rights reserved. No part of this

All rights reserved. No portion of this

I went to Uni It was at that time that I

we have, you know, spent fifteen years

For the past 17 years Alwyn Cosgrove has

I have seen excellent articles published by

Im amazed at how many of these people

generic program with certain restrictions

I decided to provide some programs, as In the fitness industry I am probably best

I am going to be sharing with you thismanualistheresultsofmytakingthe

It is said that if you give a man a fish, you

But I will introduce you to tools that are

It is clear that individualised training yields

I use the word primarily when I refer to the

In reality, most overtraining (from a time and

Now we have to consider the anabolic steroid

Drugs allow the athlete to work longer and

Instead of looking for solutions to handle the

What I teach is what American philosopher

my philosophy is Results by Design. Not

The principles of program design never

This conflicts perhaps with the scientific

You could call the eighties the decade of

Large to small: This is an entrenched

The continuing dominant paradigm is that

Research has the answer: One reason that

Sports scientists have only studied aerobic

deserves and train it as a priority? If it is

Three sets of ten: Despite the absolute

Known as the DeLormeWatkins protocol,

There is an incredible trend in strength

I am not suggesting to ignore what science DontgetmewrongIthinktheresearchers

...that sports scientists are more like sport

But in the real world, coaches often know

One off tests: Are relatively useless and

It is also important to recognize that

It simply comes back to the realization that

every single training method will have a

The strong message in the equal and

Irrespective of whether you intend to

To avoid this, I alternate or reverse the

There is no such thing as the perfect

Therefore there is a fatigue effect the last

Thats why we need to constantly be

the number of reps is the loading

involves working two exercises together,

A repetition in strength training is one full

The only time I would use a 3:1 push:pull

The inverse relationship between reps and

One rep of a power clean cannot be

For this reason, the use of time under

requires first understanding training effects

A repetition.can be thought of as one full

If we are performing 40 reps of horizontal

there is an inverse relationship between

I think this [number of reps] is a flawed

Time under tension (TUT) is the factor that

4070 secs Generalstrength/metabolic

Variation may also give unexpected

A trainee pursuing hypertrophy, after

Whilst this appears to contradict the above