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.
Template No.1: 4 wk Basic Training Programme Overview
Template No.2: 52 wk Annual Training Programme Overview
Template No.4: 4 wk, x3/wk, Resistance Training Template (with graphics)
Template No.5: Four Week Session Template (basic)
Recommended Online Resources
Suggested Reading (Journal Articles)
Brearley, S., & Bishop, C. (2019). Transfer of Training: How Specific Should We Be?. Strength & Conditioning Journal, 41(3), 97-109. doi: 10.1519/SSC.0000000000000450
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 Sports. Champaign, IL: Human Kinetics
Relevant Learning Resources & Literature on this website
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.
Neuromuscular Adaptions - A partner page to the Hypertrophy one above.
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