Wolfe Workout Planner Programming Protocol

Wolfe Workout Planner Programming Protocol

To reach your highest potential you must have a plan of action! One thing that is evident throughout the years is that success leaves clues. You see it in top companies such as Google, Wal-Mart, and AT&T. Even though these companies are extremely different they all have one similarity, an organized plan to help produce revenue (or in our case results). This is why the Wolfe Workout Planner has a programming protocol, because we want to help you produce the best results.

The Program is based off of the National Academy of Sports Medicine’s (NASM) Optimal Performance Training (OPT) Model. As discussed before, this model will stress the hypertrophy of your muscles, helping you burn body fat and gain lean muscle mass.1 This will also help your performance during your everyday life while also developing the physique you have always wanted. To get these results this yearly program has been developed to keep you on track progressing phases from month to month. These phases once again are muscular stability, muscular endurance, hypertrophy, and maximum strength.1 The program will start with stabilization in January, muscular endurance in February, hypertrophy in March, back to muscular endurance in April, hypertrophy in May, maximum strength in June, advanced stability in July, muscular endurance in August, hypertrophy in September, maximum strength in October, hypertrophy in November, and conclude with muscular endurance in December.1 To help with explanation of the program a sample chart is provided below. The annual program is set up this way to help functional performance and body physique while preventing injuries.

NASM OPT	January	February	March	April	May	June
Stabilization	X
Muscular Endurance		X		X
Hypertrophy			X		X
Maximum Strength						X
	July	August	Sept	October	Nov	Dec
Stabilization	X
Muscular Endurance		X				X
Hypertrophy			X		X
Maximum Strength				X

The daily workouts are also programmed to help stress each metabolic demand for each phase of exercise.1 We will use July’s stabilization phase to explain this workout further (please refer to sample workout below while reading). As you will see, Day 1 of each workout is listed starting with A1-… all the way to D1. The program is set up this way to explain how to complete each set and each superset. Each set will be completed from part A before moving onto part B.2 In other words, during part A1 you will first complete one set of ten stability ball push ups, then move immediately to A2 side plank with a twist for one set of five, then immediately complete one set of six of goblet squat to stand. After doing this, you will completely redo A1, A2, and A3 because each exercise calls for two sets.2 You will then move onto B1 and B2, completing that phase and doing the same thing throughout the workout.

July - Phase Stabilization
Day 1
A1 - Stability Ball Push Up	2x10;2x10;2x10;2x10;
A2 - Side plank w/Twist	2x5ea;2x5ea;2x5ea;2x5ea;
A3 - Goblet Squat to Stand	2x6;2x6;2x6;2x6;
B1- Stability Ball Fall Outs	2x10;3x10;3x12;1x10
B2 - Lateral Box Jump	2x6;3x6;3x8;1x6
C1 - 2-Arm 1-Leg RDLs	2x10;3x10;3x12;2x12
C2 - 1/2 Kneeling 2-Arm Curl to Press	2x10;3x10;3x12;2x12
C3 - Eccentric Slide Board, 2-Leg Curls	2x6;3x6;3x8;2x8
C4 - Alternating Arms Stability Ball Bench	2x6ea;3x6ea;3x8ea;2x8
D1 - 5 Min. Cool Down

Our A’s are our prehab/warmup exercises that help prevent injuries and get you ready for the workout you are about to complete.2 The B’s are our power and core exercises waking your neuromuscular system and activating your core strength.2 The C’s are our primary exercises for the day arranged in a superset fashion. The supersets are paired exercises that stress opposite but similar body parts. We have programmed it in a way that stresses pushing and pulling of our body as described in our previous blog. You will see that C1 is a 1-Leg RDL, which is a pulling exercise for the lower body, and C2 is a 2-Arm Curl to Press, which is a push for the upper body. The superset lets us stress muscle groups in a safe way not pushing past fatigue.2 D1 is our cool down phase where you will complete minor stretching as needed.  Similar to Google, Wal-Mart and AT&T, committing to this program’s organization will accelerate your results faster than you thought possible.

 

References:

1Clark, M., Lucett, S., & Sutton, B. (2014). NASM Essentials of Personal Fitness Training.

Burlington, MA: Jones and Bartlett Learning.

2Verstegen, M., & William, P. (2006). Core Performance Essentials. New York,  NY:

Rodale.