Mock Program Extra Credit Assignment
This Mock program assignment is a way for you to use your knowledge of weight training to create a standard workout program. The program should be 4 weeks long and include the following check points:
- 3-5 days a week
- Include exercises for all muscle groups that were covered
- Consider what order the exercises should be placed into
- There must be evidence of overload each week in order to show progression throughout the program
- Include strength/structural, assistance, and core exercises. Include appropriate sets and reps
- Include unilateral movements(single arm, single leg) exercises for chest, back, shoulders, arms(biceps and triceps), quads, and hamstrings at least once a week
- Include one exercise using free weights, machines, cables/bands, and body weight at some point during every workout
- Include a warm-up(general or specific) and a cool-down
- Write a short paragraph at the end explaining your program
Even with these general guidelines, there is still a decent amount of freedom with this assignment, meaning there isn’t one right way to it. The program should be in a table format. The assignment will be graded based on how efficient your program is and whether or not it has all of the required checkpoints listed above. Use the lecture 3 program design PowerPoint as a reference for different workouts. The last date the program can be handed in is 3/28/19.