You're working with a novice client who has hired you to develop a strength training program for her. Which of these best represents an appropriate application of the principles of overload, specificity and total volume for a novice athlete who wishes to work both upper and lower body?
A. Frequency: 5 days a week, Intensity: 45% 1 RM progressing to 75% over 12 week period.
B. Frequency: 6 days a week, Intensity: 45% 1RM progressing to 85% over 6 week period.
C. Frequency: 4 days a week, Intensity: 45% 1RM progressing to 75% over 8 week period.
D. Frequency: 4 days a week, Intensity: 25% 1RM progressing to 45% over 6 week period.
Answer: C
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