Training Plan

Exercise Selections for one microcycle, which must include:

a. Six core exercises

b. Six assistance exercises

c. Six prehabilitation exercises

d. Six flexibility exercises

e. Six core stability exercises


Exercise Order, which must include at least one of:

a. Power, other core and then assistance exercises

b. Upper and lower body exercises alternated

c. Push and pull exercises alternated

d. Supersets and compound sets


Training Load and Repetitions, which must include:
a. Choice of RM testing option (1RM or multiple-RM)
b. Five RM testing exercises
c. Load (percentage of 1RM or multiple-RM) (Training plan*)
d. Goal repetitions (Training plan*)


Volume, which must include:           

a. Number of sets to be performed (Training plan*)

b. What days of the week they will be performed (Training schedule*)


Rest Periods, which must include:
a. Rest period between sets (Training plan*)
b. Rest period between exercises (Training plan*)
c. Rest days (Training schedule*)

Table 2. Title