Page 16 - WF Program Outline

Intensity

Intensity of exercise is the most controllable factor in any resistance training program. Despite
what the majority of the population believes, magical set rep schemes, barbells and one

repetition maxes have little or nothing to do with obtaining results. Training with a high level of
intensity is what stimulates results. A trainee cannot control how he/she will respond to a
resistance training program; that response is controlled by genetics. There is no evidence to

suggest that low reps with high weight will produce muscular size and strength and high reps
with low weight will produce toned muscles. This is a common assumption with no scientific

backing.

BRIEF AND INFREQUENT
Because high intensity exercise is so demanding on the physiological systems of the body, only

small amounts can be tolerated. Only a limited amount of exercises can be performed in a
workout and only a limited amount of workouts should be performed per week. An excess of

volume will cause over training and will lead to little or no results. Because of these facts, our
training sessions last only 15-60 minutes and are performed only two or three times per week.

REPETITION PERFORMANCE
The prescribed protocol will often dictate how the repetitions for a set are to be performed.

However, there are some performance techniques that are common to all repetitions regardless
of the protocol.
• Always change directions from concentric to eccentric in a smooth fashion allowing the

muscles to do the work, not momentum. Never jerk or throw a weight. When a weight is
jerked or thrown, momentum is incorporated to move the resistance. When momentum is

used the load is taken off of the muscles and less muscle fibers are recruited thus limiting the
degree of overload.

• Never twist or torque body when performing a rep. The athlete should be instructed to
maintain proper positioning, posture, and form.

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