This post is part 2 of my summary of the lecture Dan Lorenz gave at the Midwest Student Conclave. Part 1 can be found here.
Dan talked at length about the importance of choosing not only the exercise being performed but also the sets, reps and load in a systematic and logical way. Here are the recommendations he gave for the following goals. Of course, these change from patient to patient.
Tip: Always start with large muscle groups first. This is not determined by muscle mass but individual needs for movement…things that need work most. (Simåo et al. Sports Medicine 2012)
Strength:
Sets: 3-4 per exercise (8-10 exercises per muscle group Peterson, JSCR 2004)
Reps: 1-8
Load: up to 100% 1 RM
Rest: 1-3 minutes
Endurance:
Reps: 25-150
Rest: 10-30 seconds
Load: 30% 1 RM
Strength-Endurance:
Reps: 60-120 per minute (high tempo)
Load: 25-50% 1 RM
Rest: short
Speed-Strength:
Reps: 3-6
Rest: 1-3 minutes
Load: 20% of 1 RM coupled with resistance up to 40% 1 RM
Power:
Sets: 4-8
Reps: 3-6
Load: 30% of 1 RM
Rest: Full recovery
Pictures courtesy of:
http://articles.elitefts.com/training-articles/sports-training/the-force-velocity-curve/
http://thedailybanter.com/tag/arnold-schwarzenegger/
http://kbhr933.com/current-news/olympian-ryan-hall-runs-podium-finish-yesterdays-nyc-halfmarathon/
http://www.bodybuilding.com/fun/rich-froning-crossfit-workout-train-like-a-crossfit-champ.html
http://images.publicradio.org/content/2012/12/24/20121224_peterson1_53.jpg
F3 Physical Therapy 
