Designing the Program
Once a training program has been selected, one must design the actual program. To determine the intensity of each exer- cise you need to determine your one repetition maximum (1RM). From the 1RM, your weight load for a particular exercise is calculated based on a percentage of the 1RM. Your workouts will be designed based on the calculat- ed weight loads. After training for a while (when the exercise becomes easier to perform, or when repetitions are complet- ed with additional repetitions), it will become necessary for the intensity to change. A conservative method of increasing the weight load is the “2-for-2 rule.” This suggests that when an athlete can perform two or more repetitions over their assigned repetition goal in the last set of the exercise for two consecutive workouts, weight should be added to that exer- cise for the next workout.2 Using this rule will help to keep the training workouts progressing and maintaining intensity as strength, power and size are improved.
Summary
There is a specific use for training strength, size and power in sport. Knowing your sport and your goals will help to determine what you should focus on in your year-round training program. Hypertrophy for muscle growth, strength for generating force, and power for generating force with speed.