John Berardi - Man with a Plan Template (Text Version)

Man with a Plan Template
By Mike Robertson
First published at www.johnberardi.com, Nov 3 2003.

In part I, part II and part III of the Man with a Plan series, Mike walks you through the training program design process. Here he provides a simple but effective template that you can use to structure your own programs.

Option 1: Antagonist Muscle Pairing (Same Day)

	Exercise	Sets/Reps	Rest (sec)	Weight
Primary Exercise			120-150
Antagonist Primary			120-150
Primary Accessory #1			90-120
Antagonist Accessory #2			90-120
Prehab			60
Ancillary #1			60
Ancillary #2			60

Option 2: Antagonist Muscle Pairing (Different Day)

	Exercise	Sets/Reps	Rest (sec)	Weight
Primary Exercise			120-150
Primary Accessory #1			120-150
Antagonist Primary			90-120
Antagonist Accessory #2			90-120
Prehab			60
Ancillary #1			60
Ancillary #2			60

Mike Robertson, M.S., C.S.C.S., is the Director of the Athletic Performance Center (APC) in Fort Wayne, Indiana. The APC offers sport performance training, injury rehabilitation, and personal training to its clients. Mike received his Masters in Sports Biomechanics from the Human Performance Lab at Ball State University, Muncie, Indiana. Mike has been a competitive powerlifter for the last 2.5 years, and is the USAPL Indiana State Chair. To contact Mike, please send an e-mail to mikerob022@yahoo.com.