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Strength and Conditioning Final Research Project
There are three parts to this final project
1. You will use the web to research a variety of different strength training programs. We
will spend two class sessions Monday April 29th and Wednesday May 1st in W422.
2. You will develop a strength training program for a three week period. You will lift four
days a week like we have done all semester. Please put your workouts on some type of
workout form. I have several blank workout forms similar to what we use in class on my
website found at the Centennial Schools site. Please type your workout on these
sheets! Please make sure that the workouts include the different muscle groups. The
Project is due Friday May 3rd- please make two copies of the workout sheets- one for
Mr. Aus and one for you. Remember you will perform these workouts starting Monday
May 6. Each session should last 45-50 minutes.
3. You will write a one page position paper explaining why you developed this program.
Pleases explain each day. You will also have to site the different resources that you
used. This means that you will include a bibliography. Please include at least two
resources. Here are a couple of my favorites to help get you started:
Grading Rubric
60 possible points
1. Position Paper 20 possible points
a. Bibliography- 8 points
b. Breakdown of each individual day(why you selected the exercises)- 12 points
2. Workout 40 possible points
a. 10 points for each day of our five day cycle. Work two- recovery one- work two.
i. Do the exercises strengthen the intended muscle groups?
ii. Are you using proper sets and reps?
Factors In Determining A Weight Lifting Program
Four factors play a primary role in determining a program:
Equipment - Once you know where you will be working out, you will have an idea of what
equipment is available for your use. This allows you to choose your exercises.
Available Time - This also has an effect on your workout program, since the amount of time you
have for your workout will dictate or limit the number of exercises that you can accomplish.
Purpose - This will form the basis of your program. In Season, Out of Season, Injury Rehab,
Goals, Increase Max Lifts, etc.
Restrictions - If you have a medical problem (i.e., injury), this may limit what you can do in a
Guidelines For Setting Up The Program
Weight training should be done 4 times per week making sure that you allow for 48 hours of
recovery between exercise sessions that effect a certain muscle group.
A four-day per week split routine, working on upper body exercises on Monday/Thursday, and
lower body exercises on Tuesday/Friday, is an excellent program for the more experienced
lifter. It allows for greater recovery between workout sessions and works each major muscle
group two (2) times per week. Also, for athletes, a split routine lifting program will allow for
more time for running, agility, power, and conditioning work.
Between workout sessions of same muscle groups - should be 48 hours
Between sets of an exercise- should be 2-3 minutes
An entire lifting workout should take between 40-50 minutes to complete here at school.
Remember that quality is far more important than quantity in the development of strength.
Each exercise should be performed in a controlled fashion, so that the involved muscle group is
properly isolated. Bouncing the bar off the chest, jerking the weight, cheating on an exercise
(using other muscles to assist), and failing to control the bar as you return to the starting
position of the lift are common technique faults.
Safety Of All athletes should observe the following safety precautions:
Warm up properly prior to lifting to ensure that the body is ready for the stress that will be
placed on ft. This means general (light physical activity to raise core body temperature)
Use collars and spotters when using free weights, so that if you get into trouble, the weights
won't slide off the end of the bar and someone will be there to assist you if you have a problem.
This is very important!
Number Of Sets:
For compound exercises (i.e., those that effect more than one muscle group at a time, like the
bench press, squat, pulldowns, seated press, etc. movements) the athlete should do between
three (3) and five (5) sets of an exercise in a given workout.
For isolation exercises (i.e., those that effect a single muscle group at a time, like arm curls, leg
extensions, triceps pushdown, etc. movements) the athlete should perform one (1) to three (3)
sets of each exercise.
In a workout program, both of these types of exercises will be included to varying degrees.
Number Of Rep:
The number of reps that one does for a particular set of an exercise depends on what you are
trying to accomplish. Changing the routine is what is most important to “Shock: the body and
keep it guessing as to what you are doing next.
Choosing The Exercises
In developing an exercise program, it is necessary to group the body into the following three
Upper, Middle, Lower
A good weight program develops the entire body and not just certain parts of it. A symmetrical
and balanced development is essential for improving performance potential, improving
coordination, improving flexibility, and reducing injuries.
The minimum number of exercises that you should include in a well-balanced weight training
program is eight.
Each exercise you perform should have between 2-5 sets
Each muscle group worked should have a minimum of 2 exercises and up to 4 exercises to fully
work the muscle group.