KNES407: Chapter 15

1RM and Multiple-RM Testing Options

1) Testing the 1RM - 1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. - Choose core exercises for 1RM testing. - Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing.

When may there be a limited time for resistance training?

Sport Season or Seasonal demand of the Sport

Variations of The Training Load

- "Heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. - The loads for the other training days are reduced (intentionally) to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.

Preexhaustion

- "Reverse" exercise arrangement where the athlete purposely fatigues a large muscle group as a result of performance of a single-joint exercise prior to a multijoint exercise involving the same muscle.

Resistance Training Program Design Variables: *Time Frequency* (Step 3)

- *Training frequency* is the number of training sessions completed in a given time period. - For a resistance training program, a common time period is one week.

2-for-2 Rule

- A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Supersets and Compound Sets

- A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). - A compound set involves sequentially performing two different exercises for the same muscle group.

Multiple-RM Testing Based on Goal Repetitions

- A third option for determining training loads requires the strength and conditioning professional to first decide the number of repetitions (i.e., the goal repetitions) the athlete will perform in the actual program for the exercise being tested.

Resistance Training Program Design Variables: *Needs Analysis* (Step 1)

- A two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete.

Movement Analysis of the Sport: Muscle Balance

- Agonist: The muscle or muscle group actively causing the movement. - Antagonist: The sometimes passive muscle or muscle group located on the opposite side of the limb.

Push and Pull Exercises (Alternated)

- Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (e.g., bench press, shoulder press, and triceps extension) with pulling exercises (e.g., lat pulldown, bent-over row, biceps curl).

Training Load and Exercise Type

- Athletes who train with maximal or near-maximal loads require more recovery time prior to their next training session.

Exercise Type: Core and Assistance Exercises

- Core exercises recruit one or more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport. - Assistance exercises usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance.

Exercise Technique

- Do not assume that an athlete will perform an exercise correctly. - If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed.

1 Repetition Maximum (1RM)

- Greatest amount of weight that can be lifted with proper technique for only one repetition.

Resistance Training Program Design Variables: *Exercise Selection* (Step 2)

- Involves choosing exercises for a resistance training program.

Rest Period: Strength and Power

- Maximal or near-maximal loads require longer rest periods. - Guidelines range from 2 to 5 minutes.

Terminology used to Quantify and Qualify Mechanical Work

- Mechanical work = force × displacement - Load-volume is a practical measure for the quantity of work performed in resistance training. - Load-volume = weight units × repetitions - Arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed.

Load

- Most simplistically referred to as the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program.

Repetition Maximum (RM)

- Most weight lifted for a specified number of repetitions.

Needs Analysis: Evaluation of The Sport

- Movement analysis: Body and limb movement patterns and muscular involvement. - Physiological analysis: Strength, power, hypertrophy, and muscular endurance priorities. - Injury analysis: Common sites for joint and muscle injury and causative factors.

Lower and Upper Body Exercises (Alternated)

- One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. - If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.

Power, Other Core, Then Assistance Exercises

- Power exercises such as the snatch, hang clean, power clean, and push jerk should be performedfirst in a training session, followed by other non- power core exercises and then assistance exercises.

Rest Period: Hypertrophy

- Short to moderate rest periods are required. - Typical strategies range from 30 seconds to 1.5 minutes.

Multiple versus Single Sets

- Single-set training may be appropriate for untrained individuals or during the first several months of training, but many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.

Exercise Type: Structural and Power Exercises

- Structural exercises emphasize loading the spine directlyor indirectly. - Power exercises are structural exercises that are performed very quickly or explosively.

Movement Analysis of the Sport: Sport-Specific Exercises

- The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. - This concept is called training specificity or the specific adaptation to imposed demands (SAID).

Percentage of the 1RM

- The relationship between the percentage of the 1RM and the estimated number of repetitions that can be performed at that load allows the strength and conditioning profes-sional to assign a specific resistance to be used for an exercise in a training session. - The training goal is attained when the athlete lifts a load of a certain percentage of the 1RM for the goal number of repetitions.

Resistance Training Program Design Variables: *Exercise Order* (Step 4)

- The sequence of resistance exercises performed during one training session.

Resistance Training Program Design Variables: *Rest Periods* (Step 7)

- The time dedicated to recovery between sets and exercises is called the rest period or inter-set rest. - The length of the rest period between sets and exercises is highly dependent on the *goal of training*, *the relative load lifted*, and *the athlete's training status*.

The general guideline...

- To schedule training sessions so that there is at least ONE rest or recovery day—but not more than three—between sessions that stress the same muscle groups. - More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a split routine in which different muscle groups are trained on different days.

Training Status

- Training status affects the number of rest days needed between sessions. - Three workouts per week are recommended for many athletes to allow sufficient recovery between sessions.

Primary Resistance Training Goal (Table 15.11)

- Training volume is directly based on the resistance training goal. - *Strength and Power*: Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise. - *Hypertrophy*: Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group. - *Muscular Endurance*: Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.

Repetition Maximum Continuum

- Use relatively heavy loads if the goal is strength or power. - Use moderate loads for hypertrophy. - Use light loads for muscular endurance. - A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are blended at any given RM.

Rest Period: Muscular Endurance

- Very short rest periods of 30 seconds or less are required.

Resistance Training Program Design Variables: *Volume* (Sep 6)

- volume: The total amount of weight lifted in a training session. - set: A group of repetitions sequentially per-formed before the athlete stops to rest. - repetition-volume: The total number of repetitions performed during a workout session. - load-volume: The total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep.

Resistance Training Program Design Variables: *Training Load and Repititions* (Step 5)

1) Relationship Between Load and Repetitions - The heavier the load, the lower the number of repetitions that can be performed. - Load is commonly described as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM).

Progression of the Training Load

1) Timing Load Increases - As the athlete adapts to the training stimulus, loads mustbe increased so that improvements will continue over time. - Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased.

Needs Analysis: Assessment of The Athlete

1) Training Status - Type of training program - Length of recent regular participation in previous training program(s) - Level of intensity involved in previous training program(s) - Degree of exercise technique experience 2) Physical Testing and Evaluation - Tests should relate to the athlete's sport. - Use the results of the movement analysis to select tests. - After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses. 3) Primary Resistance Training Goal - Typically to improve strength, power, hypertrophy, or muscular endurance. - Concentrate on one training outcome per season.

Other Training

1) Training frequency is influenced by the overall amount of physical stress. 2) Consider the effects of - other aerobic or anaerobic training, - sport skill practice, and - physically demanding occupations.

Assigning Load and Repetitions Based on the Training Goal

Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.