Training Template
In part I, part II and part III of the Man with a Plan series, Mike walks you through the training program design process. Here he provides a simple but effective template that you can use to structure your own programs.
Option 1: Antagonist Muscle Pairing (Same Day)
Primary Exercise |
|
|
120-150 |
|
Antagonist Primary |
|
|
120-150 |
|
Primary Accessory #1 |
|
|
90-120 |
|
Antagonist Accessory #2 |
|
|
90-120 |
|
Prehab |
|
|
60 |
|
Ancillary #1 |
|
|
60 |
|
Ancillary #2 |
|
|
60 |
|
Option 2: Antagonist Muscle Pairing (Different Day)
Primary Exercise |
|
|
120-150 |
|
Primary Accessory #1 |
|
|
120-150 |
|
Antagonist Primary |
|
|
90-120 |
|
Antagonist Accessory #2 |
|
|
90-120 |
|
Prehab |
|
|
60 |
|
Ancillary #1 |
|
|
60 |
|
Ancillary #2 |
|
|
60 |
|
About the Author:
, is the Director of the Athletic Performance Center (APC) in Fort Wayne, Indiana. The APC offers sport performance training, injury rehabilitation, and personal training services to its clients. Mike received his Masters in Sports Biomechanics from the Human Performance Lab at Ball State University, has been a competitive powerlifter, and is the USA Powerlifting State Chair in Indiana. To contact Mike, please send an e-mail to [email protected]