Designing a Strength Training

Program
Its Constituents, Considerations, and Popular Programs

By: Nick Wojcik B.Kin PTS NWS

 In This Seminar...
● What is strength training?
● Why bother strength training?
● What goes into a program?
● The variables
● Tailoring a program to your needs
● Popular strength training programs; pros and
cons of them; modifying (if necessary)
● Question and answer period
 What is Strength Training?
● According to Wikipedia: strength training is a
type of physical exercise specializing in the use
of resistance to induce muscular contraction
which builds the strength, anaerobic
endurance, and size of skeletal muscles.
● Not a bad definition, but I would place strength
training as a subset of resistance training,
where the primary focus is building maximal
strength and/or muscular hypertrophy
● Most importantly, there is progression
 Why Strength Train?
● Strength training provides the following health
benefits: increased muscle mass, increased
strength, increased functional ROM, increased
capillary density, improved insulin
sensitivity/blood glucose regulation, increased
BMD, reduction in stress, improvements in
cardiovascular function (depending), improved
body composition, improved self-esteem,
increase life span, prevent disease, decrease
all-cause mortality
The 3 Basic Components of Any Good
Strength Training Program
● Flexibility/Mobility/Prehab/Rehab
- Focus is primarily on targeting imbalances (of sorts),
improving recovery, improve functional ROM in joints,
preventing injuries, and treating injuries
● Strength Training
- Broken down into core lifts and accessory/assistance lifts, the
focus is shifted to increasing strength and skeletal muscle mass
● Conditioning
- Some sort of anaerobic or aerobic work designed to stress the
cardiorespiratory system to lead to improvements in base
fitness, body composition, and recovery
 Examples of Common Strength
Training Disciplines
● Powerlifting (focuses on maximal strength on the squat, bench,
and deadlift)
● Weightlifting (focuses on maximal explosiveness leading to
maximal attempts on the snatch and clean + jerk)
● Bodybuilding (focuses on building muscle mass and physique
symmetry, with end goal being to compete against other
physique athletes)
● Athletic (focus on the use of strength training to improve
performance of a sport)
● Each has its pros and cons, which you choose is entirely
dependent on your goals!
- That said, this presentation is primarily geared towards those
interested in powerlifting
 The Variables
● Frequency – how often you train
● Volume – total amount of training done (i.e. 5 x 5 of 100 kg on bench
is 2500 kg of bench volume)
● Intensity – a % of a rep maximum, used to prescribe weights, dictates
load
● Load – the weight on the bar/equipment
● Tempo – the speed of a lift
● Rest Intervals – how long you rest affects performance of subsequent
sets and can lead to different adaptions than the mechanical stress
alone
● Sets – a group of reps
● Reps – a single performance of an exercise
● Exercises – a movement pattern designed to stimulate muscles or
mimic a movement
 So How do we Manipulate the
Variables to Suit Our Goals?
● Frequency – must allow for adequate recovery
● Volume – the higher the volume, the greater the hypertrophy
effect
● Intensity – the higher the intensity, the greater the maximal
strength affect
● Tempo – another way to modify hypertrophy by placing a
greater amount of mechanical stress
● Rest Intervals – shorter rest intervals lead to a great metabolic
and cardiorespiratory demand
● Sets and Reps – modify volume
● Exercises – compound movements engage more muscle mass
than do isolation, and usually have better translation to
performance (especially day to day tasks and sports)
 Great...Now What?
● Well, now knowing the three components of a
successful strength program, and variables to
manipulate to target our goals, how do we
assemble it?
● Now we'll take a look at the three components
again, but now we can add in how to use them
to your advantage, i.e. towards your individual
goal
 Flexibility/Mobility/Prehab/Rehab
● Purpose: targeting imbalances (of sorts), improving recovery, improve
functional ROM in joints, preventing injuries, and treating injuries
● Mobility/flexibility usually accomplished through SMR and stretching
- SMR: between 20-50 passes/muscle group, pause on any knots until they
release
- Most trainees are well suited to go after all muscle groups, especially if no
deficiencies have arisen
- Stretching: hold each stretch for at least 20 seconds, and repeat at least
once
● Prehab/rehab usually uses things like therabands, jump stretch bands, and
light weights to aid healing, activate, or strengthen specific muscles –
usually small, primarily stabilizer muscles. i.e. Rotator cuff muscles
- This will entirely depend on YOU, very hard to establish firm
recommendations
- Also, bare in mind that strength training itself can be corrective
 Strength Training
● Decide on core lifts and accessory lifts
● Increasing maximal strength: between 2-6 work sets,
of somewhere between 1-5 reps, at intensities above
80% of 1RM, rest typically between 2-5 minutes
● Increasing muscle size: between 2-10 worksets, of
anywhere between 5-15 reps, from 60-85% of 1RM,
rest times between 30 seconds to 2 minutes
● Body Recomposition: similar to increasing muscle
size, but using rest of 30-60 seconds, and commonly
making use of supersets or circuits
● 1RM vs 5RM vs 10RM
 Conditioning
● The type of conditioning you do is entirely dependent upon – guess what –
your goals!
- Also heavily relies upon the type of strength training you do
- “You can't serve opposing masters”
- We also don't want to affect recovery
● If health is the goal: find stuff you enjoy and do them
● If performing better in a sport is the goal: find things that mimic the demands
of the sport
● If being a boss is your goal: run with sleds, push prowler, sprint hills, row
hard, do weighted vest work, just RUN.... pick something, work hard.
Scientific study has yet to establish a method more effective at bettering
yourself physically than working hard.
● For powerlifting/weightlifting: generally, keep intensity high, work intervals
never higher than maybe 2-3 minutes (think demands of the sport)
 Putting it All Together - Powerlifting
● F/M/P/R: focus on key muscles for S/B/D as well as any
imbalance or injuries, rotator cuff work is ALWAYS a good idea
● Strength: lift near maximal weights (either 1RM or xRM) on the
core lifts or variations of them, treat the accessory exercises
more like bodybuilding
- Their primary functions are: to improve the main lifts, increase
muscle mass, or improve balance/symmetry – usually some
combination thereof
● Conditioning: keep it intense and short. Things like: sprints,
rowing, hill sprints, sled/prowler, bike intervals, or strongman
implements will work best. If more than 8 weeks out of a
competition, feel free to push this, once you're within 8 weeks,
keep it to a minimum or cut it all together.
Putting it All Together – Quick PL Program
(For an Advanced Beginner or
Intermediate Lifter)
● SMR (affected muscle groups and sore/tight muscles)
● Stretch hip flexors, calves
● Rotator cuff work, 2 x 12
● Core Exercise (S/B/D): 5 x 40%, 5 x 50%, 5 x 60%, 3 x
70%, 3 x 80%, 3 x 1 x 90%
● Accessory: synergistic muscles – 4 x 10, antagonistic
movement – 4 x 10, antagonist isolation movement – 3
x 10-15
● Conditioning: row 500m-400-300-200-100 with 60-90
seconds of rest between sets
 Putting it All Together – One of my
Sessions
1. Warm-up: 5 minutes of spin bike
2. SMR (foam roll): 20 passes/muscle over: quads,
hamstrings, TFL/IT band, adductors, glutes/piriformis, T-
spine, lats
3. Stretch (areas being trained): hip flexors, calves, deep
squat
4. Core lift: Squat – 5 reps x 40%, 5 x 50%, 3 x 60%,
3 x 70%, 3 x 80%, 3+ x 90%
5. Accessory lifts: GHR – 5 x 10, weighted plank – 3 sets
to failure
6. Conditioning: Weighted vest stair runs – at least 5
trips, rest 2-3 minutes between
 Weightlifting
● It's hard to name a common program since
weightlifting programs are so individualized. However,
here are some common styles of weightlifting:
- Bulgarian (heavy singles, doubles, triples; little
variation)
- Russian (not as balls to the wall as Bulgarian, with a
bit more variation in the lifts)
- American (uses more submaximal percentages; uses
many variations of the lifts)
- Chinese (similar to Russian weightlifting but involving
more 'bodybuilding' style accessory work)
 Basic Starter WL Program
Borrowed from Catalyst Athletics:
Monday

● Clean & Jerk – 5 x 2+1

● Clean Pull – 3 x 3

● Back Squat – 3 x 5

Wednesday

● Snatch – 5 x 2

● Snatch Pull – 3 x 3

● Front Squat – 3 x 3

Thursday

● Power Snatch – 5 x 2

● Power Clean & Power Jerk – 5 x 2(1+1)

● Overhead Squat – 3 x 3

Saturday

● Snatch – heavy single

● Clean & Jerk – heavy single

● Front Squat – heavy single

 Let's Look at Some Common
Programs
● Stronglifts 5x5
● Starting Strength
● Madcow
● 5/3/1
● Bodypart Splits
 Stronglifts 5 x 5
A B
Squat – 5 x 5 Squat – 5 x 5
Bench Press – 5 x 5 Overhead Press – 5 x 5
Row – 5 x 5 Deadlift 1 x 5

● Involves a workout to workout progression (+5

lbs on upper body lifts, +10 lbs on lower body
lifts)
● Pros: take advantage of 'noob' gains, proven,
allows for refinement of technique
● Cons: lacks core/abdominal work, could use
some planned conditioning
 Starting Strength
A B
Squat – 3 x 5 Squat – 3 x 5
Bench Press – 3 x 5 Overhead Press – 3 x 5
Deadlift – 1 x 5 Power Clean – 5 x 3

● Involves a workout to workout progression (+5 lbs on

upper body lifts, +10 lbs on lower body lifts)
● Pros: take advantage of 'noob' gains, proven, allows for
refinement of technique, power cleans are fun, somewhat
simulates a powerlifting competition
● Cons: lacks core/abdominal work, dedicated back work
should be desired, could use some planned conditioning
● Note: this is the original, there is at least 2 or 3 variations
that Rippetoe has put forth
 Madcow's 5 x 5
Monday Wednesday Friday
Squat – 1 x 5 Squat – 2 x 5 Squat – 1 x 3
Bench – 1 x 5 Overhead Press – 1 x 5 Bench – 1 x 3
Row – 1 x 5 Deadlift – 1 x 5 Row – 1 x 3

● Week to week progression of lifts, with variation of

intensity throughout the week. This is intended primarily for
intermediate lifters.
● Pros: leaves room for accessory movements
(hypers/GHR, core, pull-ups, gun show), lots of practice of
basic movements, proven, good balance of pull/push
● Cons: workouts can be long, conditioning may not be
easily added for some, may lack the variety some desire
 5/3/1
Week 1 Week 2 Week 3 Week 4 (Deload)
65% x 5 70% x 3 75% x 5 40% x 4 x 5
75% x 5 80% x 3 85% x 3 50% x 5
85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

● The core lifts are: squat, bench, deadlift, and overhead press. Each is
given its own workout.
● Utilizes a training max (90% of actual max) to calculate the
percentages from
● Focus is on month to month gains
● Pros: accessory work is 100% customizable, conditioning is
advocated, ridiculously flexible
● Cons: can be too customizable, deload week not always necessary,
lack of 'heavy' work (Wendler's new book addresses this, as does
5/3/1 for PL)
 Bodypart Splits
Chest/Triceps Legs Shoulder/Abs Back/Biceps
Bench – 3x8 Barbell Squat – 3x8 Military Press – 3x8 Barbell Row – 3x8
Incline DB - 3x8 Leg Press – 3x8 Lateral Raise – 3x8 Lat Pulldown – 3x8
DB Flies – 3x8 Leg Curl – 3x8 Rear Delt Fly – 3x8 DB Row – 3x8
Skullcrushers – 3x8 Leg Extension – 3x8 Crunch – 50 reps EZ-Bar Curl – 3x8
Pushdowns – 3x8 Calf Raise – 3x8 Side Bends - 3x12 Reverse Curl – 3x8
Kickbacks – 3x8 Planks – twice to fail DB Curl – 3x8

● Commonly seen from new weight trainers and

bodybuilders
● Pros: promotes some strength gains, targets all major
muscle groups, promotes hypertrophy with the high
volume
● Cons: neglects other components of training, no
progression, lots of unnecessary attention to 'vanity'
muscles
 What NOT to do
● Program jump
● Skip workouts
- No skipped workouts, only rescheduled ones
● Choose programs not designed for your goals
● Avoid things you're not good at
● Be afraid of hard work
- "The will to conquer is the first condition of
victory." - Ferdinand Foch
Questions? Comments? Concerns?