> [!abstract] [[PROGRAMS]] > MORE INFO: #PROGRAM > [!warning] [[TRAINHEROIC]] > If you want to run the program via the [[TRAINHEROIC]] abb you will need to signup for [[PROGRAMS.&.TEAMS]], members of [[EPIC-METAL-CAVE]] or [SKULLCAVE](https://www.nyellebjergfysioterapi.dk/) send me a [message](https://www.facebook.com/emillykkegaard.hansen) so I can add the program to your TH account. # Introduction to [[PROGRAMS]] A program refers to a generic, one-size-fits-all workout routine spanning 2-8 weeks. Such a program is designed to cater to a broad or specific range of individuals with varying fitness levels, goals, and backgrounds. A program include a set of clear goals and set of exercises and rep schemes, as they take each individual on a prescribed journey, A program can also be customised on the go in the app due to individual preferences, needs or equipment, this include swapping and adding exercises as well as changing reps and logging load. # Why use a program? 1. Beginner-friendly: For individuals who are new to strength training, a program can provide a structured and easy-to-follow routine. It helps them learn the fundamentals of resistance training, proper form, and basic exercises without being overwhelmed by complex programming or advanced techniques. 2. Time-efficient: Many programs are designed with simplicity in mind, making them time-efficient for people with busy schedules. They typically involve a limited number of exercises and sessions per week, allowing users to get a decent workout without spending excessive time in the gym. 3. Low cost or free: programs are often readily available online or in fitness magazines at no cost, making them an affordable option for individuals who cannot afford a personal trainer or a customized program. 4. Establishing a baseline: Starting with a program can help individuals establish a baseline level of fitness, understand their strengths and weaknesses, and gain experience with different exercises. This can be useful before transitioning to a more personalized program tailored to their specific needs and goals. 5. Motivation and accountability: For some people, following a pre-made program can provide a sense of motivation and accountability. Having a structured plan can help them stay on track and remain consistent in their workouts. ### Program Level **Program level** refers to the categorization of a training program based on the experience and fitness level of the individual. 1. **Beginner**: Designed for those new to strength training, focusing on foundational exercises, basic techniques, and building a base level of strength and endurance. 2. **Intermediate**: For individuals with some training experience, these programs introduce more complex movements, higher intensity, and varied training modalities to stimulate further adaptation and growth. 3. **Advanced**: Tailored for experienced athletes, incorporating advanced techniques, higher volumes, and specialized training methods to optimize performance and push the limits of strength and conditioning. ### Program Frequency **Program frequency** refers to how often training sessions are scheduled within a week, balancing training stimulus with recovery. 1. **Low Frequency**: 2-3 sessions per week, suitable for beginners or those with time constraints. 2. **Moderate Frequency**: 4-5 sessions per week, ideal for intermediate athletes seeking balanced progress. 3. **High Frequency**: 6-7 sessions per week, used by advanced athletes aiming for peak performance and requiring specific adaptations. ### Program Length **Program length** refers to the duration of the training cycle, which varies based on goals and periodization. 1. **Short-term (2-6 weeks)**: Focuses on specific goals such as hypertrophy, strength gains, or fat loss, often serving as phases within a larger annual plan. 2. **Medium-term (8-12 weeks)**: Allows for more significant adaptations and progression, suitable for preparing for competitions or achieving substantial fitness milestones. 3. **Long-term (12+ weeks)**: Comprehensive programs emphasizing sustainable progress, long-term development, and integration of various training phases. For more information see also [[EMC.WEB/TRAINING/PROGRAMS/PERIODIZATION]] # [[PROGRESSIVE-OVERLOAD]] Progressive overload is the journey of the program, it involves that the program gradually increasing the stress placed on the body during workouts. The goal is to continually challenge the body to adapt and improve, leading to greater strength, endurance, muscle mass, etc. There are several ways to progressive-overload in a program, each is designed to cater to different goals, training philosophies, personal preferences and exercises. Most programs run on a combination of the structure bellow. 1. [[LINEAR-WEIGHT-PROGRESSION]]: A given amount of load is added after each completed session. 2. [[PERCENTAGE-BASED]]: Sets/Reps/Load is based on a % of a max lift, in a given exercises. 3. [[AUTOREGULATION]] and [[REPS-IN-RESERVE]]: These methods provide a more flexible approach to progressive overload, allowing adjustments based on daily performance and readiness. # Resources 1. [LIFT-VAULT](https://liftvault.com/) # Final Thoughts Programs very good for people who train on there own, they can be used as a loos reference point or run as a fixed system. [FOR MORE INFORMATION PLEASE CONTACT ME ON FACEBOOK](https://www.facebook.com/emillykkegaard.hansen) > [!example] SYSTEM.VERSION > 1. [[240613]] > 2. [[240714]] *** >[!question] [[PROGRAMS]] #SYSTEM/LOG >````dataview list from [[PROGRAMS]] and #SYSTEM/LOG SORT file.name ASC ***