Any suggestions on resources to understand programme building?

J

Jon K-J

0
Not much more to this post than the title. I've been training for about two years with a personal trainer, on a two day split (cardio and core, upper, lower, cardio and core, upper, lower, off) but I'm interested in moving to a three day split (maybe something like chest and back, cardio and core, legs, cardio and core, arms and shoulders, off, off? At least, if that isn't a mad/stupid way to do things) , and I'd like to become independent of my trainer (he's a good trainer, but requires paying with money.) My main long term goal is functional strength and endurance rather than big muscles.

Any suggestions for resources to help me understand programme building? I've already seen some things on exrx.net and the rather good links suggested in all the basics stickies on this forum.
 
Hey Jon, welcome to the forum.

There are a lot of great resources out there which, I'm sure, many on this forum will be able to tell you about.

A good book for understanding common exercises, proper form, and what muscles are targeted is called Strength Training Anatomy (3rd edition) by Frederic Delavier.

The same author has also recently published a book (that I haven't checked out yet, but might be worth looking into) called Strength Training Anatomy Workout.

I'm not sure what one would be best, but check out books on periodization, specifically for strength training. Possibly something like one of these:

Practical Programming for Strength Training by Mark Rippetoe, Lon Kilgore

Optimizing Strength Training: Designing Nonlinear Periodization Workouts by William J. Kraemer, Steven J. Fleck

Periodization Training for Sports - 2nd Edition by Tudor Bompa, Michael Carrera

Start by checking some out of your local library or visit a college or university library, then if you find what you're looking for you can purchase it!
 
Thanks, PBL, I'll start working my way through these. I've read a little about periodisation, but at the moment it hits me in exactly the same spot as DVD player instructions and Tax Returns. It seems fairly integral though, so I'll just suck it up and make myself learn.

There are so many issues that are so hotly debated in fitness that a lot of reading seems like the only way to go: how many sets, how many times should you train a muscle group and so on.

Cheers

Jon
 
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