Weightlifting Software by
1 Step Ahead Performance

Providing World Class Weightlifting
For Over 15 Years

Now Introducing

An Awesome Concept for Health Clubs
with Amazing Benefits for
Members Owners and Franchises

A Very Effective Weightlifting Methodology

Dr. Prof. A. N. Vorobyev former Soviet National Team Weightlifting Coach, Director of Sports Research, World and Olympic Gold Medalist, World Record Holder said:

"The most important factor in the increase of the growth of attainment is the correctly constructed and regularly adapted training plan."


Elements of a Correctly Constructed Weightlifting Regimen Include...
  • Routine, An optimized set of specific exercises, to meet the desired objectives.
  • The Number of Days in the Workout Plan
  • Then Number of Sets per Day
  • Then Number of Reps per Set
  • And the Amount of Weight per Set
  • The Amount of Rest Between Sets
  • The Sequence of the Exercises in Your Routine

1 Step Ahead Performance

The Application of 21st Century Technology to
Proven Scientific Exercise Research from
Accredited Sources Over Four Decades.

We do not create our own theories on strength and conditioning.

We apply technology to the principles agreed upon by respected research sources.

Simple input creates workout plans with precision and incredible results.

"As a former USSR Olympic Athlete in Modern Pentathlon, I have extensive educational record and work experience in the field of athletics and rehabilitation, and can tell, that finally there is a system which will help to plan programs from fitness workout to athletic training as well as rehabilitation purposes. I personally recommend [1 Step Ahead Performance]* to everyone who cares about the health and fitness of themselves or others."
ILMAR VAIKLA former U.S.S.R. National Pentathlon Champion
Can you answer these basic questions correctly?

  • How many days should you workout per week?
  • How many sets should you do for each exercise in your routine?
  • How many reps should you do per set?
  • How much time do you rest between sets?
  • How do you optimize your set/rep scheme for strength or increasing muscle mass?
  • How much weight do you lift each set?
  • What order do you do your sequence exercises in your routine?

    Simplified answers are near bottom of this page.

    The 1 Step Ahead Performance provides a correctly constructed workout plan whether you know the answers or not.

1 Step Ahead Performance Strength Plans

A Weightlifting plan sophisticated enough for coaches and personal trainers yet simple enough for the general public.

The 1 Step Ahead Performance Weightlifting system produces a scientifically calculated workout plan based on your current strength, age, and how long you've been working out.

The 1 Step Ahead Performance plan includes an accurate optimized scientific workout schedule explicitly with the number of workout days, number of sets, number of reps per set and the precise weight resistance per set.

Creating Weightlifting Plans Since 1994
Now Packaged for the Heath Club

The 1 Step Ahead Performance workout plan generator was originally developed in the mid '90s. It has been used by Strength Coaches and Personal Trainers the World over. Over the Past 15 Years the concept has been refined to the ultimate strength training tool available. Guaranteed!

Now The 1 Step Ahead Performance Weightlifting methodologies have been
Idealized for the Health Club.

    Health Club Win-Win
  • Enhance your brand making it more attractive to Members and Owners
  • Become Known as The Club that Provides Results
  • Improve the Workout Experience of Members
  • Increase Revenue
  • Increase Efficiency of your Health Clubs
  • Train More Members with Less Staff
  • Save Time and Money While Increasing Revenue
  • Provide Consistent, Safe, Reliable Results for All Members
  • Quickly Transform a new Personal Trainer to World Class

  • Your Members will receive a superior workout plan.
  • Your Members will achieve noticeable and quantifiable results sooner
    Within 2 Months Members will Look Better and Receive Compliments
    Member's Friends Will Notice and Ask How They Did It

  • You will retain Members longer. Results are a huge motivator to continue.
  • Highly Satisfied Members will Generate Referrals

"I looked at a lot of fitness software before deciding which was best. [The 1 Step Ahead Performance Plan Generator]* made my plan for me. I took it to the gym and used it. It was right on. You can quote me on that."
CHRISTIAN COMITO Certified A.C.S.M.

The 1 Step Ahead Performance Weightlifting

Health Club Terminal

The Health Club Member swipes their Membership Card and their Workout Plan for the day is printed

Sample Health Club Workout


Scientifically Optimized 4 Week Workout Plan
An explicit Workout Plan is generated for each day of the 4 Week Schedule.

Notice the Progress Projections (doubles their capacity in one year!) for someone with 6 months experience.

Skeptical? If you have any doubt about this phenomenal progress read these:

"I was amazed--and continue to be amazed--at how accurately the 1 Step Ahead Performance Plan Generator algorithms predict my body's workload and development. For the heavy workouts, the last repetition of the last set for each exercise always feels like the last repetition that I could safely and comfortably perform. I have seen definite and consistent results."
Dave Milligan Biotechnology Patent Attorney

EDITORIAL NOTE: We have heard the above said many many times.

"I have been using the 1 Step Ahead Performance Plan Generator workout planning software for ten months. The new max calculations that were predicted by the Plan Generator program proved to be so accurate and safe that during the last four months of the ten-month period I began to use the predicted max to plan the next four-week workout sessions, without re-testing the athlete"
Mike Shines Strength & Conditioning Coach Alberston College of Idaho Two-time Division II National Champion Baseball / Basketball

"I want to thank you for introducing the 1 Step Ahead Performance Plan Generator program to me. At first I was skeptical... being in the fitness equipment industry I have seen many workout plans in magazines. I really like how the Plan Generator allowed me to customize my workout plan. I was able to achieve close to 85% (14 out of 17 exercises) of the predicted new max. weights. Now I can finally take the guess work out of my workout plans."
MICHAEL CRUM

EDITORIAL NOTE: 85% is not that great. But 17 exercises??? 4-6 are recommended, with 17 exercises he had to be over training muscle groups. Even with 6 exercises it is very difficult to create a routine that does not overtrain some muscles. Completing a routine with 14 exercises is nothing short of miraculous.

Where most fitness software tracks progress (or lack there of)
1 Step Ahead Performance Projects your Progress in advance, and very accurately.

"There have been times when I went to the gym wondering if I would be able to do my complete workout, and there have been times when it was hard to get through it, but I have noticed that the 1 Step Ahead Performance Plan Generator program seems to "know" exactly where my physical limits are, and is very good at getting me to them without going over them. I have also not had any muscle pulls or other injuries since I have been using the Plan Generator."
Sincerely, Al Glover

EDITORIAL NOTE: Al Glover wrote to me this past January, he said:

I have been using [the] software for over 10 years. Today, Windows decided it was malicious software and deleted it.
... Help!!

Results Motivate, they remain clients longer, and refer others.

"I felt compelled to write to you and say thank you for developing the 1 Step Ahead Performance Plan Generator. The feedback that the Plan Generator gives my clients and patients is a great motivator, the fact that I can give them predicted values of gains they will make over time really excites them as well."
Henry G. Purslow P.T. CFT Farmingdale Physical Therapy Associates P.C.

Muscle and Exercise Reference

Included is a Weightlifting Muscle and Exercise Reference containing 115 exercises and over 400 detailed full color anatomical illustrations. And a detailed description of the correct method to perform the exercise.


Page 17 of Exercise Reference, Wrist Curls

A List of Every Exercise and Every Muscle in The Muscle and Exercise Reference

Routine Analyzer

Analyzes Your Routine Showing Every Muscle Not Used and When Used, How Many Times Used by Color

The Following Routine is Recommended for an Off-Season Football Lineman by NSCA in the Book:
Essentials of Weightlifting and Conditioning, Third Edition, pg 388


The goal is to not chose exercises in your routine that will over or under work muscles.
This Analyzer uses color coding for a quick and easy way to optimize your routine.

  • Green: Muscle Worked 1 Time
  • Yellow: Muscle Worked 2 Times
  • Red: Muscle Worked 3 Times
  • Bright Red: (not shown) Muscle Worked 4+ Times
  • Aqua Blue: Selected Exercise
  • White: Unworked Muscle (right side)
  • Gray: Unworked Muscle in the Chosen Muscle Group (left side)

Above: Click on a Muscle, and see where it is used, the alternaate exercises that work that muscle, and the Page Number the exercise is found in the Reference Book.



On the Left: In the Back Muscle Group a Lat Pulldown is chosen. This shows instantly that there may be better choices.

Below: A 10 exercise Routine covering every major muscle with very few muscles duplicated.




Contact

Patrick (954) 344-7665
Patrick.Young@weight-lifting-software.com

Daryll (936) 672-5528
Daryll.Joseph@weight-lifting-software.com

Weightlifting Plan Essentials

A Weightlifting plan is essential for successful Weightlifting results.

Weightlifting Plan Essential Elements

  • Physiologically Correct Routine
  • High-Quality Set/Rep Schedule
  • Precision Set Weight Selection
  • Adequate Rest Between Sets
  • Adequate Rest Between Workout Days
  • Appropriate Equipment
  • Correct Sequence of Exercises

Much scientifically correct Weightlifting research has been done over the past 4 decades. In spite of this, more worthless ineffective theories are continually introduced by commercialized media. The biggest offenders have been the infomercials, nonetheless there have been too many scientifically flawed articles written in popular commercial fitness periodicals.

The information contained on this site is based on methodical proven scientific strength training and conditioning research sanctioned by the International Weightlifting Federation, National Strength and Conditioning Association, American College of Sports Medicine, American Council of Exercise, The Cooper Institute, International Fitness Professional Association, National Academy of Sports Medicine, National Federation of Professional Trainers, National Council on Strength and Fitness, and the most cited research papers in the history of fitness research.

Weight Lifting Plan Training Errors include:

  • Multiple Exercises that Work the Same Muscle(s), over training
  • Inadequate Rest Between Workouts (e.g. beginners need 1 day between workouts)
  • Incorrect Rest Time Between Sets to Meet Objective
  • Incorrect Number of Sets in an Exercise Routine
  • Incorrect Number of Reps in a Set
  • Incorrect Weight Selected for Set

Simplified Answers to Questions Near Top of this Page

NOTE: If you disagree with any of these answers and you are qualified through an accredited program, we would like to hear your opinion.

Q How many days should you workout per week?

 A The number of Days per Week is based on the number of months you have been working out.

  • More than 18 months, 6 days
  • 13 - 18 months, 5 days
  • 7 - 12 months, 4 days
  • 0 - 6 months, 3 days
Q What order do you do your sequence exercises in your routine?

Exercises are sequenced from the largest muscles (legs) to the smallest (wrist). The larger muscles require the most energy. If you do the larger muscles last you may not have adequate energy left for them.

Then multi-muscle group (e.g. bench press, chest and arm) exercises before single muscle group e.g. curl, arm).

High intensity before low intensity. High intensity is heavier weight and less reps.

  • More than 5 months, 6 sets
  • 5 months, 5 sets
  • 4 months, 4 sets
  • 2-3 months 3 sets
  • Less than 2 months, 2 sets
Q How many sets should you do for each exercise in your routine?

A The number Sets is based on the number of months you have been working out. Q How many reps should you do per set?

A The number of reps depends on whether you want to increase muscle strength or muscle mass.

Q How do you optimize your set/rep scheme for strength or increasing muscle mass?

For strength you lift more weight and do 1-3 reps per set. This will minimize muscle mass while maximizing strength.

For toning you want to maximize muscle mass. This is done by lowering the amount of weight you lift per set and increase the number of reps. The maximum safe number of reps per set is 16 - 18 reps. For toning the reps per set should vary from 9 to 16.

The number reps should vary from set to set. This makes a set/rep scheme. Your set/rep scheme should vary each day in your workout schedule. This variation is necessary so your muscles do not adapt to your set/rep scheme.

Q How much time do you wait between sets?

A 2-3 minutes for strength optimization and 1 minute or less for increasing muscle mass. Adenosine TriPhosphate (ATP), which is directly linked to training for strength, or, more specifically, to neural recovery (the main factor involved in increasing strength levels). Brief rest periods (30-60 seconds) are aerobic in nature, and antagonistic to strength development.

ATP transports chemical energy within cells for metabolism. It is produced as an energy source during cellular respiration and consumed by cellular processes including cell division.


Chart from an article written by Maki Riddington


General Guidelines
From an article written by Maki Riddington

Q How much weight do you lift each set?

A You end your set with the maximum you can lift that day. You increase your workload by 10% for each set from first to last.

The maximum for each day is calculated by projecting your total maximum gain for the number of weeks in your schedule (typically 4 weeks). You then divide the max gain by the number of days in the schedule. This gives you the gain per day. You then increase you current capacity by the daily gain for each workout day in your schedule.

Your current capacity is the maximum weight you can lift one time (one rep max). The International Weightlifting Federation research dating back to the 1970's came up with a chart for the number of reps you can lift a certain weight based on your current one rep max. This chart applies to all people regardless of age, sex, experience, etc. Roughly if you can lift a certain weight one rep then you can lift 5% less two reps. The amount of weight decreases about 5% for each rep increase up to 5 reps. For more than 5 reps the incremental decrease in weight per rep decreases to about 2.5%. Other studies conclude that the weight may decrease to 2.5% after as little as 2 or 3 reps.

Your maximum gain per plan period is determined by age and number of months you've been working out. Someone under 30 and just beginning to workout can expect an 8% gain with a 4-6 week workout schedule. For every year over 30 gain is decreased by 0.01% to 0.2% in the last 2 weeks of a 4 week plan depending on months of workout experience.






*Some quotations on this site for 1 Step Ahead Performance Plan Generator may have referred to a version marketed under another name.