Creating Your Own Workout

These are some good ideas to start with when looking at program design

Creating your own workout program
1. What is the goal of your program
Crossfit-total body exercise program where time is usually factored in. For our class we use a mixture of body weight lifts and weight training

Athlete- Designed to improve athlete performance on the court or field through weight training. Most activities are aimed at improving explosive movements and functional strength

Athlete Game Day- Aimed at providing students with a solid workout without affecting that days game or their ability to participate to their maximum level

Fitness- Aimed at those students who are trying to lose weight or tone. Elevated heart rate is very important with this program

2. What types of exercises do you want to incorporate
Why will this exercise help your overall goal
What muscle groups are targeted with this exercise
Is there a better exercise I should be doing

3. Create a logical order to your exercises
Biggest lifts to smallest- the order of your routine should be lined up so that lifts that incorporate the most muscle groups go first followed by lifts that use lower number of muscles

Olympic lifts should be first- cleans
Next should be lifts that use the most and largest muscle groups
Isolation lifts should be preformed last- bicep and tricep exercises

Rep Chart
1 to 5 reps = strength
5 to 8 reps = hypertrophy or increase in muscle size
12 or more reps = endurance


More Tips
When working on strength look at lowering the number of reps and increasing the number of sets

When working on endurance look at raising the number of reps and lowering the number of sets


Add change to your workout- don't get stuck doing the same number of sets reps or exercises