The most common question I get asked is “How do I sequence my strength and conditioning program?”
There are many different ways to sequence your training. You could choose one method or another, but there is no right way. You have to experiment with various methods until you find what works best for you. If you want to learn how to sequence your strength and conditioning program, then read on!
Strength Training Programs Template: What Is A Strength Training Program?
A strength training program is a set of exercises that are performed over time to build muscle mass and improve strength. These programs are designed to target specific muscles and develop strength in them. They may also include other aspects such as endurance, flexibility, speed, power etc. Some examples of strength training programs include:
Powerlifting Programs Template: What Is A Powerlifter?
Powerlifters are athletes who compete in weight lifting competitions. They train their bodies to lift weights and increase their strength through regular training. Powerlifting programs are often used by bodybuilders as well, however they differ from each other greatly. Many power lifters use free weights while others perform squats, bench presses, deadlifts and rows using barbells. Other types of powerlifting programs include:
Weight Lifting Programs Template: What Is Weight Lifting?
Weight lifting is a form of strength training which involves the use of weights. The most common types of weight lifting are bench presses, squats and deadlifts. These exercises all focus on building muscle and improving strength. Other kinds of weight lifting include:
How To Sequence Your Strength And Conditioning Program
Now that you know what is a strength training program, let’s take a look at how to sequence your strength and conditioning program! You should always start with low weights and high repetitions when first creating a strength and conditioning program. As time goes on you can increase the weight lifted and decrease the repetitions. This way your muscles strengthen properly without being damaged or strained.
You should also alternate between cardio and weights days during your strength and conditioning program. If you only did one or the other, then your body would not be forced to adapt. By changing your routine, you force your body to constantly adapt and become stronger. Don’t spend too much time in the gym either, otherwise you will burn yourself out and your progress will cease.
30-45 minutes is usually a good time to spend at the gym.
You should also remember to warm up before every session of strength training. This should include 5-10 minutes of low intensity cardio such as jogging on the spot or jumping rope. This will get your blood flowing and your muscles loose and prepared for the session ahead.
Once you have finished your strength and conditioning program, you should move onto another aspect of your training such as martial arts or another form of training such as running. As I said before, it is important to alternate between different types of training to keep your body constantly adapting and to avoid burning out.
So there you have it! That is how you sequence your strength and conditioning program.
Sources & references used in this article:
Does aerobic and strength exercise sequence in the same session affect the oxygen uptake during and postexercise? by JV Alves, F Saavedra, R Simão, J Novaes… – … & Conditioning …, 2012 – journals.lww.com
An exercise sequence for progression in balance training by T Muehlbauer, R Roth, M Bopp… – … & Conditioning …, 2012 – cdn.journals.lww.com
Exercise order interacts with rest interval during upper-body resistance exercise by H Miranda, R Simão… – … & Conditioning …, 2010 – cdn.journals.lww.com
Youth resistance training: updated position statement paper from the national strength and conditioning association by AD Faigenbaum, WJ Kraemer… – … & Conditioning …, 2009 – journals.lww.com
FOOTBALL: Five steps to increasing the effectiveness of your strength training program by C Poliquin – Strength & Conditioning Journal, 1988 – bodybuilding.dk