Every program designed by Advanced Training Philosophies (ATP) has a designated grouping order which the client must follow for the program to be implemented correctly. The exercise grouping order is designated by a letter (A, B, C…) and number (1, 2, 3…). All of the letters are preformed with one another. An exercise may be paired with the same muscle group, antagonistic (opposing) muscle group or a completely separate muscle group. When you see a single letter, this means the exercise is done on its own.

A1 Flat Bench Press

A2 Supinated Grip Pull Ups

B1 Incline DB Bench

B2 Seated Rows

The number of repetitions performed for each exercise is one of the factors that dictate the client’s desired training adaptation. The factors that dictate the number of repetition performed include the client’s: training level, the training phase, conditioning level, body composition, muscle groups being used, and exercise being performed.

At ATP, we don’t always use a set number of reps to determine the length of the exercise being performed. We use strategies such as distance or a given time to also dictate how long the exercise will be performed. The factors mentioned above (phase, training level, etc.) will also play a role on how long and how far the exercise will be performed.

We believe that a rep range should be given to allow maximal effort to take place. Instead of giving 8 reps we would give (6-8) reps, this range will allow some failure to take place. So, if you were supposed to get eight and you only completed six on your last set, it is acceptable because you still fall in the rep range given. If you can go above the range you are probably going to light and if you fall below then you are probably going to heavy. ATP gives the clients the freedom to push themselves to maximal effort by giving them a range of reps to fall in-between when completing an exercise.

A1 Flat Bench Press 4 (8-10)

A2 Supinated Grip Pull Ups 4 (8-10)

B1 Incline DB Bench 3 (6-8)

B2 Seated Rows 3 (6-8)

In the same example, we still have our two Groupings ‘A’ and ‘B’. The amount of sets was described in the previous section. In Group ‘A’ (A1 Flat Bench and A2 Pull Ups) there is a designated amount of reps to be performed (8-10). You will complete four sets at eight to ten reps before moving to the ‘B’ exercises. Group ‘B’ exercises (B1 Incline DB Bench and B2 Seated Rows) you will perform three sets for six to eight reps.

Repetition Tempo is a variable that is often over looked by many strength and conditioning coaches. Tempo is our control over the Time of Tension that a muscle is under. Different Time under Tension elicit different training adaptations in the body. At Advanced Training Philosophies, we use a four digit system to represent the time it takes to complete a repetition. Each exercise is given a tempo or time to complete each repetition (5-0-1-0). The first number (5-0-1-0) is the eccentric muscle action. This is lengthening phase of the selected muscle group. This is the time that the exercise should feel the easiest (squat on the way down, bench on the way down, etc.) The second number (5-0-1-0) is the time of the eccentric isometric pause in the stretched or lengthened phase. The pause is after the eccentric phase and before the concentric phase. So a (4-2-1-0) tempo on bench press means a two second pause is required when you reach the bottom of the bench press. The third number (5-0-1-0) is the time of the concentric phase. The concentric muscle action is the shortening of the muscle. This is the positive work portion of the exercise (bench press on the way up, pull down on the way down, etc.). The fourth number (5-0-1-0) is the time of concentric isometric pause. Like at the top of a curl or pull up. All programs will have a note if the eccentric or concentric isometric hold is in a different portion of the range of movement (performing a concentric isometric pause mid way through a bench press). If an X is in the slot it means the exercise is performed in an explosive controlled manner with full acceleration. If an exercise such as an Olympic lift needs to be done explosively the Tempo would be (X-X-X-X).

Counting tempo can be a difficult thing to do if never done before. It’s easy to forget what number rep you are on while counting out the tempo. We suggest that the first number in the tempo to be the rep you are completing. So if you are completing an exercise that has ten reps with a 4-0-1-0 tempo then you would count 1, 2, 3, 4 for the first rep, 2, 2, 3, 4 for the second rep…….6, 2, 3, 4 for the sixth rep and so on. This will allow you to count the tempo and reps correctly. It is essential that you count the tempo correctly; otherwise you will not achieve the full potential results of the program design.

A1 Flat Bench Press 4 (8-10) 4-0-1-0

A2 Supinated Grip Pull Ups 4 (8-10) 4-0-1-0

B1 Incline DB Bench 3 (6-8) 5-0-1-0

B2 Seated Rows 3 (6-8) 3-0-1-2

In the same example as used in the previous section this example addresses tempo. The first exercise A1 Flat Bench Press has a 4-0-1-0 tempo. This means that it should take four seconds to get to your chest on each rep. As soon as you get to your chest the bar should be explosively lifted in one second. In the exercise A2 Supinated Grip Pull Up the tempo is 4-0-1-0 so you will go up in one second and down for four seconds. The tempo for exercise B1 Incline DB Bench is 5-0-1-0 so you will lower the weight for five seconds and push the weight up in one second. Exercise B2 Seated Rows has a tempo of 3-0-1-2 this means that you will pull the weight back in one second, hold for two seconds at the top, and then lower for three seconds

Rest plays an important role in each phase and must be followed very strictly. There are several factors that lead to how much rest should be given for each exercise. They are fatigue substrates (latic acid), depletion of energy systems, coordination of movement, fatigue of the Central Nervous System (CNS), and changes in physio-chemical state (blood pressure, etc). Besides these factors a client’s age, training level, phase, conditioning level and training goals will also play an integral role in determining the amount of rest time.

At ATP the amount of rest is not left to chance. Our exercise programs have a rest interval that must be followed to achieve the desired training adaptation. We recommend using a stop watch or count down timer so you can follow the rest exactly.

Movements such as cleans, snatch and complexes or exercises that recruit large muscle groups require longer rest periods. In general, the lower the reps the longer the rest needed. To ensure complete energy system replenishment longer rest periods are needed during strength phases. Inversely, hypertrophy or body composition phases will have shorter rest periods.

A1 Flat Bench Press 4 (8-10) 4-0-1-0 30

A2 Supinated Grip Pull Ups 4 (8-10) 4-0-1-0 60

B1 Incline DB Bench 3 (6-8) 5-0-1-0 10

B2 Seated Rows 3 (6-8) 3-0-1-2 60

In the same example as used in the previous section, you now see the rest interval. In Group ‘A’ you will perform A1 Flat Bench Press for ten reps then rest 30 seconds and then perform A2 Supinated Grip Pull Ups for ten reps then rest 60 seconds. This will be completed four times before moving on to Group ‘B’. In Group ‘B’ you will perform B1 Incline DB Bench for eight reps then rest 10 seconds and then perform B2 Seated Rows for eight reps then rest 60 seconds. This will be performed for three sets.

Volume is the total amount of work done. To find your total exercise volume, multiply your total number of sets by repetitions performed by the weight used.

Volume= Sets x Reps x Weight

The volume for your exercises is already predetermined, but it is interesting to see the increase of total work performed to elicit strength gains.

Choosing the right weight to use for exercises is critical to your success with this program. Every set is a working set, meaning you will reach muscular fatigue, not muscle failure, by the end of every set. Muscle failure is reached when you cannot or could not complete another repetition. Muscle failure should only be reached on the last set of every exercise. This is called "top set", your top set will dictate your weight selections for the following week. Below is an example of proper weight selection versus improper weight selection.

Lifter A:

A1 Flat Barbell Bench Press 4x (3-5)

Set 1 225x5, Set 2 275x5, Set 3 315x5, Set 4 335x5

Lifter B:

A1 Flat Barbell Bench Press 4x (3-5)

Set 1 295x5, Set 2 315x5, Set 3 330x5, Set 4 345x4

Which lifter made proper weight selections? The answer is lifter "B". Even though lifter "B" did not complete all the prescribed repetitions, lifter "B" found their top set. Still not convinced look at the volume comparison below.

Lifter A: Volume= 5750

Lifter B: Volume= 6425

Lifter "B" may not have completed all of the prescribed repetitions in the last set, but lifter "B" performed more work than lifter "A". Increasing your total workout volume is essential to getting stronger. Getting stronger is not genetics, it is simple mathematics.

Using the same examples from above, here is an example of proper weight selections for both lifters for the following week.

Lifter A:

A1 Flat Barbell Bench Press 4x (3-5)

Set 1 300x5, Set 2 315x5, Set 330x5, Set 4 345x4

Lifter B:

A1 Flat Barbell Bench Press 4x (3-5)

Set 1 305x5, Set 2 320x5, Set 3 335x5, Set 4 350x4

Both lifters have proper weight selections and both reached their top set for the week. Making proper weight selections in the first week can be difficult, but follow the provided weight selection chart as a guideline. Also keep records of your workouts, note everything that has an effect on your performance. For example whether you felt strong or weak that day, did the spotter help you with any reps, did you take a new supplement, anything that you think matters write it down on your programs.

Note: Weight increases from set to set should not be greater than 5 %, if your increases from set to set are greater than 5 % you started to light.

Note: If on your last set you could have performed 2 more repetitions, add another set to find your top set.

Note: If you reach failure before your last set, you started too heavy. Move on to your next exercise grouping. Do not decrease the weight and finish your prescribed set(s). Doing so will apply a negative stress effect to your central nervous system. Make the proper adjustments to your weight selections in the following week.

*For detailed instruction on how to read and perform Advanced Training Philosophies workout programs visit http://www.trainatp.com/How_To_Read_Program.html.

The following 12 week program is an example of how you could set up an off-season program for your throwers. This program is assuming that the throwers have no rehab or weaknesses they need to correct. This program’s "A" grouping are to strengthen their main lifts, i.e. bench, squat, pull up etc. The goals of these exercises are to improve their strength in the main lifts or at least maintaining what gains they made throughout the previous year. After the "A" grouping the remainder of the program focuses on increasing musculature hypertrophy and improving muscular work capacity. This offseason program will lay the foundation for the rest of the year.

Monday- Torso

Tuesday- Squat/ Core

Wednesday- Off

Thursday- Arms

Friday- Olympic/ Shoulder Stability

Saturday-Off

Sunday-Off

Monday-Arms

Tuesday-Legs

Wednesday a.m.-Core

Wednesday p.m.-Conditioning

Thursday-Torso

Friday-Power

Saturday-Core

Sunday-Rest

It is up to the coach to decide what split is right for their program and what needs they need to address for each thrower. There is no one program that is right for every thrower. Each thrower has individual needs. Some may need to work on correcting weaknesses, decrease body fat, while others may need to improve strength and gain size. Each program should be tailored to address the needs of the athlete you are working with.

While looking at this program you will realize a few characteristics. The "A" groupings are strengthening exercises. Following this grouping the program addresses work capacity and muscular hypertrophy. Every forth week there is a planned recovery week. This does not mean a reduction in weight or intensity but rather a reduction of volume. After every forth week the exercises change so the body doesn’t adapt to the stimulus being put upon it. The 1st phase has the largest exercise groupings and longest tempos while the 3rd phase transitions them to their next phase. There are no weight percentages because at ATP we feel that using percentages often overlook strength gains or how the athlete is feeling that day.

At the end of every offseason program you should re-administer the testing protocols. This will allow you to evaluate the effectiveness of your offseason program. This will allow you to see what changes you need to make for the following year.