The principles of the training program. 5 options for the sequence of exercises
A well-designed training program in the gym is not just a set of various exercises for certain muscle groups. It is very important to know not only what exercises and with which weights to do, but also in what sequence to perform them.
The sequence of exercises is the order in which physical exercises are performed in the process of exercising a power orientation. The sequence of the training process, of course, is determined by the specific principles of sports training, as well as the type and characteristics of the exercises.
Factors that influence the sequence of exercises
It is necessary to start the main part of the training session with the most important exercises, gradually moving on to the secondary ones. That is, in decreasing order of importance regarding the purpose of training, the sport involved.
To maximize the physical abilities of athletes, the trainer needs to draw up a training program in such a sequence that muscle fatigue from previously performed exercises will have minimal impact on the quality of subsequent exercises.
All existing methods for determining the sequence of exercises can be arbitrarily combined into several options:
This approach assumes the trainer to group all the explosive exercises at the beginning of the training, then include the rest of the main exercises in the training program, then the auxiliary ones. For the correct execution of explosive exercises requires much more effort, concentration, therefore it is important to perform these exercises when the athlete is not in a state of fatigue.
In a huge number of literary sources there is often information that at the beginning of a lesson it is necessary to perform multi-joint exercises, and then single-joint ones. There is also an opinion that exercises are first performed for large muscle groups, and then for small ones. This information really corresponds to the scientific logic of sports training, but in essence they practically coincide with the sequence of explosive-other basic-auxiliary, since explosive and basic exercises are multi-joint and are aimed at the development of large muscle groups, and auxiliary, respectively, mainly single-joint. When they are performed, as a rule, small and small muscle groups are trained.
2. The alternation of “bench press” and “traction” exercises
This sequence ensures that the same muscle group will not be used for the next two exercises. Accordingly, this will provide an opportunity to relax the trained muscle groups. This sequence is ideal for beginners or untrained athletes who have not trained for a long time.
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3. alternating exercises for the upper and lower parts of the body
This training option is advisable if the novice athlete is not able to consistently perform several exercises for the upper or lower body. Also, this approach is recommended for people who have limited time for training. By alternating exercises, you can significantly reduce the duration of rest between sets and series. At the same time, an athlete with a high level of preparedness, realizing this option for performing exercises, can practice almost without rest.
4. a combination of different options for the sequence of exercises
This option, in fact, combines the two previous options. Moreover, it is the most common. First, basic exercises are performed, then auxiliary ones. At the same time, “bench press” and “push” exercises alternate. Often, exercises are initially performed for the lower body, then for the upper. Such a sequence is most optimal, since the effect of fatigue on the ability to perform exercises is minimized.
5. mixed approaches and super approaches
Two auxiliary methods for determining the sequence of exercises involve the implementation of an approach of two different exercises in a row without a break for rest. If these exercises are aimed at training one muscle group, this approach is called mixed. If antagonist muscles alternate, the approach will be called the superapproach (superset). These approaches are aimed at increasing the load, so they cannot be used to program classes with novice athletes.