ACE follows four phases designing resistance training programs which include:
Phase 1: Stability and Mobility
Phase 2: Movement Training
Phase 3: Load Training
Phase 4: Performance Training
Within these phases, ACE breakdowns how the body functions all the way through to performing at the highest level but before progressing to phase 4 we need to make sure the body is functioning correctly first.
The principal goal of phase 1 is to develop postural stability without compromising mobility.
Assessments that should be conducted early in this
phase include basic assessments of:
-Posture
-Balance
-Movement
-Range of motion of the ankle, hip, shoulder complex,
and thoracic and lumbar spine
Phase 2: Movement Training
The primary focus during phase 2 is training movement patterns.
Movement training focuses on the five primary movements of exercise:
-Bend-and-lift movements (e.g., squatting)
-Single-leg movements (e.g., lunging)
-Pushing movements
-Pulling movements
-Rotational (spiral) movements
Phase 3: Load Training
In phase 3, the exercise program is advanced with the addition of an external force.
Assessments of muscular strength and endurance are introduced.
Types of Resistance Training Include:
Endurance- 2-3 sets, 12 plus repetitions between 60-70% 1RM and <30-2 minutes of rest
Strength- 2-6 sets, 6 or less repetitions between 80-90% 1RM and 2-5 minutes of rest
Hypertrophy- 3-6 sets, 6-12 repetitions between 70-80% 1RM and 30-90 second of rest
Phase 4: Performance Training
Phase 4 emphasizes specific training to improve speed, agility, quickness, reactivity, and power.
Assessments for measuring power, speed, agility, and quickness can be performed.
3-5 sets of 1-5 repetitions and 2-5 minutes of rest
Source: ACE Personal Training Manual 4th ed.
