THE WEIGHT TRAINING PROGRAM

Novice Level: This type of program is for the inexperienced, the athlete that is coming back after a long lay-off, and the individual who can only train 2-3 times per week with weights. Regardless of goal, this is a general conditioning program that should last four to six weeks. The individual should be focusing on proper posture, technique and range of motion. The weight increments should increase weekly, without sacrificing form. The program consists of: One exercise for each major muscle group. Total body workout. 2-3 sets per exercise 10-15 repetitions per set 2-3 sessions per week Rest intervals are flexible Intermediate Level: This program format is for the athlete or individual who has done the general conditioning phase, someone who can train 3-4 times per week consistently, and has the desire to put on visual muscle, assuming that body fat is at moderate levels. All sets, after the Warm Up Sets, should be to "fatigue", maintaining proper posture & technique, always. The program consists of: A 2-Day Split Routine (upper/lower, push/pull or front/back...) 2-3 exercises for each major muscle group 3-4 sets per exercise 8-12 repetitions per set 3-4 sessions per week Rest Intervals: 45-60 seconds between sets Advanced Level: The weight training enthusiast should be training consistently, a minimum of 4 times per week. The aesthetic goal should be to increase fat-free mass. The assumption is that this level of athlete should have completed the Intermediate Level of training. This level would be a good choice for a Fitness Competitor. This program begins with a 3-Day Split routine and advances to a 4-Day Split. All sets, after the Warm Up Sets, are to complete "failure". The program consists of: 3-4 exercises per body part 4 sets per exercise 8-12 repetitions per set, possibly as high as 15 reps on legs. 4 times per week, minimum. Rest Intervals will range from 45 sec for small body parts to 75 sec for large body parts Competitive Level: This level is for the experienced lifter and the Competitive Body Builder / Fitness Competitor. The athlete is training, with weights, 5 times per week in the off-season, to gain overall mass and bring up lagging body parts. This is a 5-Day Split Routine. All sets, after warming up, are to failure and some methods to take the athlete beyond failure, will be incorporated. The program consists of: 4-5 exercises per body part 3-6 sets per body part repetitions may range from 6-15 5 times per week Rest Intervals will vary depending on method chosen (i.e. forced reps, descending sets, etc..) Pre-Contest Programs: From the Competitive Level (off-season), the body builder will go from a 5-Day Split Routine, to a 4-Day Split, to a 3-Day Split, as the Body Building Competition approaches. Rest Intervals will shorten and methods to increase vascularization, will be incorporated. These programs, and how to use them, should be discussed directly with your on-line trainer. As the event approaches, the competitor will need more. Contact us at Freedom of Fitness. Contact us at sandra@freedomoffitness.com Sports Specific Programs: Contact us at sandra@freedomoffitness.com