The purpose of this assignment is to improve your knowledge on the development of weight training programs to obtain a specific physical quality. The weight training programs will be a 2-week example (microcycle) of exercises, volume, intensity, exercise order and rest (there other variables) specific to a training goal. This will be a person in good health The program will have 3 to 4 training days per week that will be 45 to 90-minutes in length that will include a warm-up, main body, and cool-down. Write a minimum 2 to 4-page paper on how the exercises will achieve the goal of the program. The paper will explain the program, what will be achieved, and how this will be progressed and include 5 peer-reviewed sources required.
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Weight training is a form of physical activity that involves the use of resistance or weight to develop or improve one’s physical qualities. It is a highly effective way to achieve specific fitness goals and has a wide range of benefits, including increased muscle strength and size, improved cardiovascular health, increased bone density, and improved overall fitness. This paper will outline a 2-week weight training program designed to improve muscular endurance. The program will include exercises, volume, intensity, exercise order, and rest, as well as a warm-up, main body, and cool-down. The purpose of this paper is to explain how this program will achieve the goal of improving muscular endurance and how it will be progressed over time.
Program Description
The goal of this 2-week weight training program is to improve muscular endurance, which is defined as the ability of a muscle or muscle group to perform repeated contractions against a resistance for an extended period of time. To achieve this goal, the program will consist of exercises that target multiple muscle groups and use high repetition ranges with moderate weights. The program will be performed 3 to 4 days per week, with each session lasting 45 to 90 minutes.
Warm-up:
The warm-up will consist of 5-10 minutes of light cardio exercise, such as jogging or cycling, followed by dynamic stretching exercises to prepare the muscles for the workout.
Main Body:
The main body of the workout will consist of 3-4 sets of 8-12 repetitions of each exercise, with 60-90 seconds of rest between sets. The exercises will include:
Squats
Deadlifts
Leg Press
Lunges
Calf Raises
Bicep Curls
Tricep Dips
Lat Pulldowns
Seated Row
Dumbbell Flys
Cool-down:
The cool-down will consist of 5-10 minutes of light cardio exercise followed by static stretching exercises to help prevent injury and promote recovery.
Exercise Progression
To progress the program and continue to challenge the muscles, it is important to gradually increase the weight used and/or the number of repetitions performed. This can be done by increasing the weight used by 2.5-5 pounds every 2-3 weeks, or by increasing the number of repetitions performed by 2-3 per set every 2-3 weeks. Additionally, it may be beneficial to add new exercises to the program or switch out exercises to continue challenging the muscles in different ways.
Weight training is a highly effective way to improve specific physical qualities, including muscular endurance. The 2-week weight training program outlined in this paper is designed to challenge multiple muscle groups and improve muscular endurance through the use of high repetition ranges with moderate weights. The program includes a warm-up, main body, and cool-down, as well as progression strategies to continue challenging the muscles over time. With proper progression and consistent adherence to the program, individuals can expect to see significant improvements in their muscular endurance.
