Four

 Focal  Areas
1. Daily  Variables  
2. Weekly  and  Monthly  Variables  
Program  Design  101 What  is
 3. Movement  Classifications  
THE  goal? 4. Progressions  and  Regressions

Mike  Robertson,  MS,  CSCS,  USAW  

President,  Robertson  Training  Systems  
Co-­‐Owner,  Indianapolis  Fitness  and  Sports  Training  
Performance  Coach,  Indy  Eleven

The  Big  Five Master  the  Neural-­‐Metabolic  Continuum

1. Sets  
Neural End Metabolic End
2. Reps  
3. Rest  Period  
4. Time  Under  Tension   More Sets
Sets Less Sets

5. Exercise  Selection Fewer Reps/Set

Reps More Reps/Set

DAILY  VARIABLES Explosive/Fast Tempo

Time Under Tension Slow/Controlled Tempo

Long/Complete Rest
Rest Period Short/Incomplete Rest
 Number  of  Sets Number  of  Reps Maximal  Strength  or  Power
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 13+
D Range:  1-­‐5  Sets  of  1-­‐3  Reps  
Maximal Strength
Maximal Power
– 2x3  or  3x3  @  90%  Squats  
Max Strength
General Strength
General Power
– 3x3  –  5x3  Depth  Jumps
General Speed, Strength or Power
“Speed Work”

Functional Hypertrophy Functional Hypertrophy

Structural Hypertrophy
Structural Hypertrophy/Fat Loss

Fat Loss
Endurance

General  Strength  or  Power “Speed  Work” Functional  vs.  Structural  Hypertrophy
D Range:  3-­‐5  Sets  of  1-­‐6  Reps   D Range:  5-­‐10  Sets  of  1-­‐5  Reps  
– Strength  –  4x6,  5x5,  6x4  (Magic  25)   – 5x2  to  10x3  
– 3-­‐5x3-­‐5  Jumps,  Throws,  Etc.   – Autoregulate!
– EXCEPTIONS:  
D Upper  Body  Med  Ball  Throws  
D Fast  Feet  Drills
 Functional  Hypertrophy Structural  Hypertrophy Fat  Loss
D Range:  3-­‐6  Sets  of  4-­‐8  Reps   D Range:  3-­‐5  Sets  of  8-­‐12  Reps   D Range:  2-­‐4  Sets  of  8-­‐12  
– 5x5   – 5x8   Reps  
– 4x6-­‐8   – 3x12   – Mix  it  up!
– 6x4-­‐6 – 4x10

Time  Under  Tension
 Time  Under  Tension


3  or  4  Number  System Examples Time  Under  Tension
Tempo TUT/Rep Training Goal

TUT Squat Chin-­‐up 1-0-X ~1-5 Seconds Speed/Power/Max Strength

3 0 1 3 3  second  lowering/eccentric 3  second  lowering/eccentric

2-0-1 3 Seconds Max Strength/Functional Hypertrophy
0 No  pause  in  bottom No  pause  at  top

FIRST  NUMBER   SECOND  NUMBER   THIRD  NUMBER   1 1  second  lifting/concentric 1  second  lifting/concentric
    3-1-3 7 Seconds Structural End Hypertrophy

3 0 1 0 Be  cognizant  of  lifts  that  start  with  the  concentric/lifting  portion! 8-0-4 12 seconds Stability/Control

FIRST  NUMBER   SECOND  NUMBER   THIRD  NUMBER   FOURTH  NUMBER  

        Adapted  from  King,  2000
 My  Favorite  TUT  Prescriptions Rest  Period
What are we really training? Tempo TUT/Rep Training Goal
Rest Period % of Recovery
2-0-2 or 3-0-3 4-6 Seconds Tempo Work/Oxidative Lifting
0-30 Seconds ~50% Metabolic
3-0-1 4 Seconds Accumulation Phases/Less SSC Contribution
30 seconds – 2 minutes ~90% Metabolic
2-0-1 3 Seconds General Lifting

Reactive/Explosive Slow/Controlled 2-1-1 4 Seconds Rowing and Chinning Variations 2-3 Minutes Near Complete Metabolic
Tendons Muscles
Stability/Control at Midpoint
?-3-? 5-10 Seconds
Break up SSC Contribution 3-5 minutes Near Complete Neural
ISO
Isometric
5-10 minutes Complete Neural
DYN Dynamic Minimal Focus on Eccentric/Isometric

EXP Explosive Speed/Power/Reactive Work Adapted  from  King,  2000

Rest  Period Putting  the  Pieces  Together… Maximal  Strength  or  Power
Rest Period Goal
Exercise Sets  and  Reps TUT Rest  Period
30 - 90 seconds Fat Loss
Back  Squats 2x3 Dyn 5-­‐7  Minutes

1– 2 minutes Hypertrophy (Structural)

2 – 3 minutes Hypertrophy (Functional) Exercise Sets  and  Reps TUT Rest  Period
Depth  Jumps 5x3 EXP 4-­‐5  Minutes
3 - 5 minutes General Speed/Strength/Power

5 - 10 minutes
 Maximal Speed/Strength/Power

(Or Longer!)
 General  Strength  or  Power “Speed  Work” Functional  Hypertrophy

Exercise Sets  and  Reps TUT Rest  Period Exercise Sets  and  Reps TUT Rest  Period Exercise Sets  and  Reps TUT Rest  Period
Back  Squats 5x5 Dyn 3-­‐5  Minutes Speed  Bench 8x3 Dyn 60  Seconds Back  Squats 3x8 201 2-­‐3  Minutes

Exercise Sets  and  Reps TUT Rest  Period Exercise Sets  and  Reps TUT Rest  Period
Exercise Sets  and  Reps TUT Rest  Period
Box  Jumps 3x5 EXP 2-­‐3  Minutes Bench  Press 6x4 201 2-­‐3  Minutes
Speed  Bench ?x3 Dyn 2  Minutes

Structural  Hypertrophy Fat  Loss

Exercise Sets  and  Reps TUT Rest  Period Exercise Sets  and  Reps TUT Rest  Period
Back  Squats 3x12 301 60  Seconds 1A)  Goblet  Squats 3x10 301 60  Seconds
1B)  Push-­‐ups 3x10 301 60  Seconds

Exercise Sets  and  Reps TUT Rest  Period

Bench  Press 4x8-­‐10 501 90  Seconds

WEEKLY  AND  MONTHLY  VARIABLES

 How  Many  Days  Per  Week  SHOULD  They  
Train? 2x/Week  Training 3x/Week  Training
D Pros   D Cons   D Pros   D Cons  
D Needs  
– Great  intro  to  training   – Beginners/low-­‐level   – Increased  frequency   – Still  typically  total-­‐body
D Goals   – Maintenance  of  goals   intermediates   – More  variability  between  
D Current  Fitness  Level   – Busy/hectic  lifestyle   – Hard  to  improve  fitness sessions  
– Poor  recovery   – More  “first  exercises”
D $$$  
– Cost  effective
D Other  Time/Life  Commitments  
– Recovery

4x/Week  Training Sessions  Per  Week Total  vs.  Split-­‐Body  Routines

D Pros   D Cons   D Total  Body   D Split-­‐Routines  
– Move  to  split-­‐body   – The  time  issue   – Better  for  athletes   – Better  for  lifters  
routine   – Back  to  back  training  days   – Consolidates  “gym”  time   – Maximizes  “gym”  time  
2x/Week 3x/Week 4x/Week
– Improved  frequency   – Negatively  impact   Beginning  Lifters/Trainees Advanced  Lifters/Trainees – Fewer  exercises – More  exercises
– Shorter  sessions,  more   recovery?   Maintenance Improvement
quality – Cost? Busy/Hectic  Lifestyle Built  Around  Training
Poor  Recovery Good  Recovery
Most  Cost  Effective Least  Cost  Effective
Manipulating  Weekly  Volume Manipulating  Weekly  Volume Manipulating  Weekly  Volume

Week  4
 Week  1  

Week  3   Week  2
Week  2  
Week  1
Week  2   Week  3  
Week  4
Week  1 Week  4  
Week  3

Movement  Classifications Bilateral  Quad  Dominant

D Vertical/upright  torso  
Lower  Body Upper  Body Core/Trunk
Bilateral  Quad  Dominant Vertical  Reach Anti-­‐Extension D Dorsiflexion  
Bilateral  Hip  Dominant Vertical  Row Anti-­‐Flexion
Split-­‐Stance Horizontal  Reach Anti-­‐Lateral  Flexion
D Anterior  loaded  
Single-­‐Leg Horizontal  Row Anti-­‐Rotation D Knee  issues?
Integrated  Knee  Flexion

MOVEMENT  CLASSIFICATIONS
 Bilateral  Hip  Dominant Key  Word  is  DOMINANT! Split-­‐Stance
D Horizontal  torso   D Split-­‐stance  
D Vertical  tibia   D What  are  you  training?  
D Posterior  loaded   – Torso  position/angle  
– Tibia  position/angle  
D Back  pain? – Loading  through  foot  
Front  Squat Back  Squat Box  Squat   Conventional   Trap  Bar  DL  
Sumo  Deadlift Deadlift RDL – Individual  differences  
D Other  Thoughts  
– Stability  
– Inhibition

Single-­‐Leg Base  of  Support Base  of  Support

D One  foot  on  ground  
D What  are  you  training?  
More  Stable Less  Stable
– Torso  position/angle  
– Tibia  position/angle  
Bilateral Split-­‐Stance Single-­‐Leg
– Loading  through  foot  
More  Stable Less  Stable
– Individual  differences  
D Other  thoughts   Prime  Mover  Stabilizer
– VERY  stability  focused Stabilizer Prime  Mover
 Integrated  Knee  Flexion Reaching  vs.  Rowing Reaching  vs.  Rowing
D Focus  on  knee  flexion   D Reaching   D Rowing  
– Serratus   – Rhomboids/Trapezius  
D Core/glutes  engaged  
– Scapular  protraction   – Scapular  Retraction   Reaching Rowing
D Neutral  pelvis – Flexion – Extension
Push-­‐ups   DB  Rows  
Landmine  Work   Chest  Supported  Rows  
Overhead  Pressing Chin-­‐ups/Pull-­‐ups

WAIT!  Where’s  the  Bench  Press? WAIT!  Where’s  the  Bench  Press? Vertical  Reach
D Reaching?  Rowing?   D >45  degree  angle  
Neither?  Both?   D Scaps  are  free  to  move  
– Pecs   Reaching Rowing
D Start  at  top?  
– Scapular  retraction/
Push-­‐ups   Bench  Press DB  Rows   D Lat/ab  balance
depression  (static)   Landmine  Work   Chest  Supported  Rows  
– Extension Overhead  Pressing Chin-­‐ups/Pull-­‐ups
 Vertical  Row Horizontal  Reach Horizontal  Row
D >45  degree  angle   D <45  degree  angle   D <45  degree  angle  
D Scaps  are  free  to  move   D Scaps  are  free  to  move   D Scaps  are  free  to  move  
D Start  at  top?   D Must  REACH  at  top! D Reach  at  start/finish
D Lat/ab  balance

Core  Anti-­‐Extension Anti-­‐Flexion

D Any  exercise  that   D Rarely  (if  ever)  programmed  in  
prevents  extension   isolation
– Prone/Supine  
– Quadruped  
You  MUST  control  the  sagittal  plane  first!
– Tall/Half-­‐Kneeling  
– Vertical
 Anti-­‐Lateral  Flexion Anti-­‐Rotation
D Ability  to  resist  side   D Critical  for  rotation  
bending   sports  
D Offset  loading   D Pallof  Press  variations  
– Vertical  torso   D Offset  variations  
D Exhale  first! – Horizontal  torso  
D Exhale  first PROGRESSIONS  AND  REGRESSIONS

Ways  to  Progress/Regress  an  Exercise More  vs.  Less  Joints

My  Philosophy:
 Regression
Fewer Joints Involved
Progression
More Joints Involved

Always  start  too  easy! Decrease Range of Motion

Decrease Speed of Movement
Increase Range of Motion
Increase Speed Of Movement
Decrease Complexity Increase Complexity
More External Stability Less External Stability
Decrease Load Increase Load
 More  vs.  Less  ROM Speed  of  Movement More  vs.  Less  Complex

More  vs.  Less  External  Stability More  vs.  Less  Load

Supine/ Half/Tall-­‐
Quadruped Vertical
Prone Kneeling
BUT  Is  Load  the  ONLY  Important  Factor?

D Fat  loss  
D Hypertrophy  
D Stability/control  
D Power/speed  production Thank  You!