Principle-Based Program Design—A Practical, Step-By-Step Guide
by Nick Tumminello, NSCA-CPT
Personal Training Quarterly
April 2015
Vol 3, Issue 2
Although most resources on program design review the foundational scientific principles of training, they often fail to provide practical strategies that strength and conditioning professionals need in order to apply these principles successfully. To help bridge the gap between science and application, this article provides a simple and practical, step-by-step system for applying the scientific principles of training into the program design process.
Paywall block issue
This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.
Read the full article
View the video
Login to view more
{{discountDesc}} Valid thru {{discountEnds}}
This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions
Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions
This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
References
1. Clayton, N, Drake, J, Larkin, S, Linkul, R, Martino, M, Nutting, M, and Tumminello, N. Foundations of Fitness Programming. National Strength and Conditioning Association, 2015.
2. DeFreitas, JM, Beck, TW, Stock, MS, Dillion, MA, and Kasishke, PR. An examination of the time course of training-induced skeletal muscle hypertrophy. European Journal of Applied Physiology 111(11): 2785-2790, 2011.
3. Folland, JP, and Williams, AG. The adaptations to strength training: Morphological and neurological contributions to increased strength. Sports Medicine 37(2): 145-168, 2007.
4. Haff, GH. Resistance training program design. In: Coburn, JW, and Malek, MH (Eds.), NSCA’s Essentials of Personal Training. (2nd ed.) Champaign, IL: Human Kinetics; 347-388, 2012.
5. Seynnes, OR, de Boer, M, and Narici, MV. Early skeletal muscle hypertrophy and architectural changes in response to highintensity resistance training. Journal of Applied Physiology 102(1): 368-373, 2007.
6. Sheppard, JM, and Triplett, NT. Program design for resistance training. In: Haff, GG, and Triplett, NT (Eds.), NSCA’s Essentials of Strength Training and Conditioning. (4th ed.) Champaign, IL: Human Kinetics; 439-469, 2016.
7. Tumminello, N. Resistance exercise programming: A mixed-training approach. Personal Training Quarterly 2(3): 8-11, 2015
About the author
Nick Tumminello, NSCA-CPT
Contact Nick Tumminello
Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.
Your email was successfully sent to Nick Tumminello
Nick Tumminello has become known as the “Trainer of Trainers” for his ability to provide simple, honest, and immediately applicable solutions to com ...
View full biography
Sponsors
The National Strength and Conditioning Association is proud to work with our outstanding partners and thank them for their continued support.
Become a Sponsor