Introduction
Are you tired of going to the gym and twiddling your thumbs for 15-20 minutes because you do not know what you want to do? Not sure what you can get done in the time you have for the best benefits? In this webquest you will learn how to make a 1 week program so that you are ready to get to work as soon as you step in the gym.
Task
1) Set Goals
2) Evaluate how many days and how long each workout can be
3) Research different training methods
4) 1 week Program
Process
Goals:
These need to be set so that you can have something to work towards each day in the gym. They also allow you to reward yourself when you reach these goals. These can be anything from losing weight or gaining muscle mass to simply sweating for 30 minutes straight.
Set Day and Times:
This is important to know and be realistic so that you can plan ahead to always get your workout in on the selected days. This will also help you decide which training method will be best for you. If the workout would take an hour and a half and you only have 30 minutes, it is not realistic to choose that program.
Research:
Below are some websites to read up on different training methods and the benefits and disadvatages of each.
http://www.elitefts.com/education/
http://journals.lww.com/nsca-jscr/pages/default.aspx
https://www.t-nation.com/most-popular
Programming:
You can either make your own or print on some that you found from different websites. If you are worried about exercise selection it will be better to start with printing out workouts straight from the websites. You are not cheating if you do this, its a great way to learn and experiment to find out what you like. Later down the road you can write your own with your favorite exercises.
Evaluation
What goals did you set for yourself?
Ex: I want to decrease body fat and increase my vertical jumps
How much time and how many days?
Ex: I can workout 4 days a week for 1.5 hours
What did you find in your research?
Ex: I found that that circuit training with resistance exercise will assist me most for the smallest amount of time to burn fat and that eccentric actions will give me the most muscle hypertrophy.
1 Week Program?
Ex:
Conclusion
As you can see from your research, there is no one way to skin a cat when it comes to workouts. You just have to be willing to try new exercises and methods to find what best suits your needs and wants. As you move along through your workouts you will become more confident in your ability to plan out your workouts for a week or more!