Exercise Programming

This page is designed to support students that are working on their ability to produce effective exercise programmes for either sports performance or health reasons.

There are a number of templates and examples that can be used depending on the needs of the client and the phase of the planning process that's being addressed.

[credit to Ben Anniss (@marjonlab), for his dropdown box wizardry & insightful conversations on this resource]


Template No.1: 4 wk, x3/wk, Resistance Training Template (with graphics)

Template No.2: 4 wk, x3/wk, Resistance Training Template (with dropdowns)

Template No.3: 52 wk Annual Training Programme Overview

Template No.4: 4 wk Basic Training Programme Overview

Recommended Online Resources

ExRx.net - A directory of exercises with videos and coaching points

6 Simple Steps to Building Beginner Workout Programs

Key Reading (Journals)

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., ... & Swain, D. P. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359. [full text]

Haff, G. G. (2010). Quantifying workloads in resistance training: a brief review. Strength and Cond, 10, 31-40.[researchgate]

Mujika, I., & Padilla, S. (2003). Scientific bases for precompetition tapering strategies. Medicine and Science in Sports and Exercise, 35(7), 1182-1187.[full text]

Scott, B. R., Duthie, G. M., Thornton, H. R., & Dascombe, B. J. (2016). Training monitoring for resistance exercise: theory and applications. Sports Medicine, 46(5), 687-698. [researchgate]

Key Reading (Textbooks)

Hoffman, J. (Ed) (2012) NSCAs Guide to program design. Champaign, IL: Human Kinetics

Jeffreys, I., & Moody, J. (Eds.). (2016). Strength and Conditioning for Sports Performance. Routledge.

Joyce, D., & Lewindon, D. (Eds.). (2014). High-Performance Training for SportsChampaign, IL: Human Kinetics

Relevant Learning Resources & Literature

Physical Activity Guidelines - This page contains evidence and links that underpin health related physical activity guidelines.

Needs Analysis in Sports Performance - Information on how to evaluate a sport or assess an athlete prior to writing an exercise programme for them

Resistance Training Programme Design & Periodisation - Information on manipulation of the key training variables in a single session and then how this can be effectively progressed over time

Mechanisms of Hypertrophy - An understanding of the way in which muscles adapt with exercise will help underpin any resistance based programme.

Chronic exercise-induced cardiovascular adaptations - An explanation of how the body makes changes in the central and peripheral cardiovascular system as a result of increased levels of activity.

Training the core - For health, performance or rehab an understanding of how to train the core musculature is often needed

Strength & Conditioning - Many more pages of different aspects of S&C 

Ben Jane,
Jun 13, 2017, 12:54 AM
Ben Jane,
Jun 13, 2017, 1:39 AM
Ben Jane,
Jun 13, 2017, 6:26 AM
Ben Jane,
Jun 12, 2017, 7:40 AM
Ben Jane,
Jun 14, 2017, 7:56 AM
Ben Jane,
Jun 14, 2017, 6:01 AM