1. Relative Intensity and Program Design Brijesh Patel, MA, CSCS

10. More Examples RI constant/Reps Vary 93% 88% 84% RI 71-75-78-82-86 68-71-75-78-82 66-68-71-75-78 Load 10-8-6-4-2 10-8-6-4-2 10-8-6-4-2 Sets/Reps Week 3 Week 2 Week 1

16. Basic Exercise Menu: Upper Body Lat Pull-down 1 Arm DB Row Military Press Dips Chin-Up Inverted Row Pike Press Pushups Pull-Up Bent Over Row Shoulder Press Bench Press Pull – Vertical Pull – Horizontal Push – Vertical Push – Horizontal

18. Basic Exercise Menu: Lower Body Exercises Bucks Hip Lift Split Squat Front Squat Glute Ham Hypers Step Up Leg Press Dead-lift SLDL Lunge Back Squat Bend – Bent Leg Bend – Straight Leg Squat – 1 Leg Squat – 2 Leg

20. Basic Exercise Menu: Total Body Exercises Curl to Press Step Up to Press Box Jumps Push Jerk Bent Over Row to Curl Lunge to Up Row Power Step Ups Hang Clean Up Row to Press Squat to Press Jump Squats Hang Snatch Combo – Up/Upper Combo –Up/Lower Explosive- Jumps Explosive-Olympic

23. Example Dynamic/Core/Plyos Dynamic/Core/Plyos Dynamic/Core/Plyos BL Bend Glute Ham Raise V Pull Pull-ups Squat Front Squat RC Lying External Rotation Glute Lateral Walks Scap T’s/Y’s/W’s/L’s V Pull Chin-Ups SL Bend SLDL V Push Alt. DB Sh. Press 1 Leg Squat Lateral Lunges H Pull Inverted Row BL Bend 1 Leg Bucks H Pull Seated Row 1 Leg Squat Slideboard Lunge H Pull 1 Arm DB Row H Push Bench Press H Push Pushups V Push Steep DB Incline Explosive Jump Squats Explosive Clean Explosive Snatch Day 3 Day 2 Day 1

25. Integrating RI into Program Design