Ch.17 Essentials of strength training and conditioning

Core Exercises

recruit one or more large muscle areas (chest, shoulder, back, hip or thigh), involve two or more primary joints (multi-joint exercises), and receive priority because when one is selecting exercises because of their direction application to sport

load

refers to the amount of weight assigned to an exercise set and is often characterized as the most critical aspect of a resistance training program

Volume

relates to the total amount of weight lifted in a training session

volume-load

this quantity is highly related to mechanical work and the associated metabolic energy demands and physiological stress -if a barbell has 100 weight units is lifted 2 vertical distance units for 15 reps the total concentric mechanical work is 3,000 work units (100x2x15) volume load=1,500 (does not include distance value but still directly related to the amount of mechanical work performed and the extent of the metabolic demand the athlete experiences to lift the weight for the required repetitions -should be considered as system mass volume-load in the calculation of resistance training in which the athlete or as a mass is moved (80kg athlete with a 40kg jump squat load for four sets of three is doing 120kg X 12 or 1,440kg) -volume load useful in quantifying the nature of the total resistance training load by separating the volume load from core and assistance exercises or delineating between hypertrophy, max strength, and power training (determine total volume load for the session and what stimulus is achieved primarily from the session) -volume load not affected by the rep and set scheme

Progression of the training load

timing load increases quantity of load increases as the athlete adapts to the training stimulus, need to have a strategy for advancing exercise loads so that improvements will continue over time

Estimating a 1RM

when max strength testing is not warranted, testing with a 10RM load and then estimating or predicting the 1RM is a suitable second option (appropriately for nearly all athletes as long as they demonstrate proper technique in exercise tested) -core and assistance exercises can be selected for 10RM testing, but excessive warm up and testing sets may fatigue the athlete and compromise the accuracy of the test -power exercises do not do well with multiple-RM testing above 5 reps for repeated testing sets because technique can deteriorate rapidly -lower and more accurate multiple RM determination using heavier loads can be made once the athlete has sufficient training and technique experience -protocol like 1RM but each set requires 10 reps, not one -after warmups, athletes sequential load changes are smaller but continue the process of testing until a load allowing only 10 reps is determined

Progression of the training load

• Timing Load Increases • As the athlete adapts to the training stimulus, loads must be 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.

Quantity load increases

• Variations in training status, load-volumes, and exercises greatly influence appropriate load increases. • Relative load increases of 2.5% to 10% can be used in place of the absolute values • Athlete • *Smaller, Weaker, Less Trained* • *Upper Body: 2-5 lb load increase* • *Lower Body: 5-10 lb load increase* • *Larger, Stronger, More Trained* • *Upper Body: 5-10+ lb load increase* • *Lower Body: 10-15+ lb load increase* table 17.10: recommendations based on athlete's condition (stronger or weaker) and body area (upper or lower)

Consideration of the following attributes of the sport:

•Movement analysis: Body and limb movement patterns and muscular involvement (what muscle groups are used during the movement) •Physiological analysis: strength, power, hypertrophy, and muscular endurance priorities •Injury analysis: common sites for joint and muscle injury and causative factors *strength, power, hypertrophy, and muscular endurance (can also include cardiovascular endurance, speed, agility, and flexibility requirements)

Variation 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 to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.

Repetition volume

(rep volume) total number of repetitions

the power output increases as the weight lifted decreases from 100% of the 1RM to 90% of the 1RM (power output for a load at 90% of the 1RM may be twice as high as with the 1RM load due to a large decrease in time required to complete the exercise with the lighter load) -even for already "fast" power exercises there is still a 5% to 10% increase in power output as the load decreases from the 1RM to 90% of the 1RM -the most effective and practical application is to assign loads that are about 75% to 90% of the 1RM or resistance training exercises that can be heavily loaded (snatch and clean and other weightlifting derived movements)

to promote program specificity, particular load, and repetition assignments are indicated for athletes training for single-effort power events (shot put, high jump, weightlifting) and for multiple-effort power events (basketball, volleyball) -for example, single effort event athletes may be assigned sets of one or two repetitions using loads that equal 80% to 90% of the 1RM, especially on heavy training days -for sports with multiple maximum power efforts (frequent max vertical jumping motions in volleyball) three to five repetitions per set with loads at 75% to 85% of the 1RM may be most appropriate -power exercises cannot be maximally loaded at any repetition scheme because the quality of the movement technique will decline before momentary muscle fatigue defines a true multiple-RM set -lighter loads allow the athlete to complete repetitions with maximum speed to promote max power development. -power exercises are usually limited to five repetitions per set, but with loads up to and equal to a 10RM (75% of the 1RM) (load adjustment to promote peak power output also applies to the RM continuum, power training emphasized across the range of 5 reps or fewer but these loads are not true repetition maximums)

Repetition-volume

total number of repetitions performed during a workout session

volume load

total number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per repetition (two sets of 10 reps with 50 pounds; 2x10x50 or 1,000 pounds)

Using a 1RM table

-to estimate the athlete's 1RM table 17.8

step 1: Needs Analysis

1. Evaluation of the requirements and characteristics of the sport 2. assessment of the athlete

Resistance Training Program Design Variables:

1. Needs Analysis 2. Exercise Selection 3. Training Frequency 4. Exercise Order 5. Training load and repetitions 6. Volume 7. Rest periods

Structural Exercise

a core exercise that emphasizes loading the spine directly (back squat) or indirectly (power clean); -involves muscular stabilization of posture during performance of the lifting movement (maintaining a rigid torso and a neutral spine during the back squat)

Set

a group of repetitions sequentially performed before the athlete stops to rest

Multiple set vs. single set

one set of 8 to 12 reps (after warmup) performed to volitional muscular failure is sufficient to maximize gains in muscular strength and hypertrophy -others report increases in maximum strength after the performance of only one set per exercise per session -single set training appropriate for untrained individuals or during the first several months of training -higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance athletes -musculoskeletal system will eventually adapt to the stimulus of one set to failure and require the added stimulus of multiple sets for continued strength gains -an athlete who performs multiple sets from the initiation of their resistance training program will increase muscular strength faster than with single set training (athletes will not be able to successfully complete multiple sets with full RM loads at fixed repetition schemes for every exercise in each training session) -fatigue will affect the number of repetitions that can be performed in later sets

1 rep max

Load is commonly described as either a certain percentage of a 1-repetition maximum (1 rep max): the greatest amount of weight that can be lifted with proper technique for only one repetition

Asssigning Percentages for Power training

the force-velocity curve illustrates that the greater the amount of concentric muscular force generated, the slower the muscle shortening and corresponding movement velocity -maximal power is produced at intermediate velocities with the lifting of light to moderate, not maximal, loads (slow velocity strength gains have direct application to power production) -performing a 1RM involves slower movement velocities, maximum force is generated but with reduced power output -most sport movements are faster and involve higher power outputs than those produced a 1RM test (an athlete is rarely required to demonstrate a singular, maximal, slow-speed muscular strength effort in a sport) -non-weightlifting multi-joint power exercise (jump squat, bench press throw, overhead press throw) and single joint muscle action data reveal that peak power is generally reached with the lifting of very light loads- body weight 0% to 30% of the 1RM (with such light weight these exercises are difficult to execute properly with typical resistance training equipment because athlete can not sufficiently over load the muscles without needing to decelerate at the end of the exercise range of motion

degree of exercise technique experience

the knowledge and skill to perform resistance training exercises properly *table 17.1: resistance training status (beginner, intermediate, advanced)-exist on a continuum, training age (how many months), frequency per week, training stress (low, medium, high), and technique experience or skill

Sport specific exercises

the more similar the training activity is to the actual sport movement, the greater likelihood there will be a positive transfer to that sport (SAID principle) (ex. Jumping is performed in an erect body position so back squat is more relevant to jumping and preferred over the leg press)

Repetition Maximum (RM)

the most weight lifted for a specified number of repetitions (athlete can perform 10 reps with 60kg in back squat, the 10RM is 60kg) it is assumed the athlete provided a maximal effort 100% of the 1RM allowed the athlete to perform one repetition (table 17.7-%1RM used only as a guideline for estimating a particular RM load because assumes linear, athletes may be able to exceed the number of reps listed at any given percentage of their 1RM, based on single set not multiple sets, machine exercises are different, smaller muscle areas not produce as many reps) -As the percentage of the 1RM (load lifted) decreases, the athlete will be able to successfully complete more repetitions

Repetitions

the number of times an exercise can be performed in inversely related to the load lifted; the heavier the load, the lower the number of repetitions that can be performed -focusing on one training goal automatically implies the use of a certain load and repetition regimen (ex. Training for muscular strength involves lifting heavy loads for few repetitions)

Specificity

method where an athlete is trained in a specific manner to produce specific adaptation or training outcome -the aspects such as the muscles involved, the movement pattern, and the nature of the muscle action (speed of movement, force application) -does not always reflect the combination of all these aspects. Does not mean that all aspects of training must mimic that of sporting skill

Split Routine

more highly resistance trained (intermediate or advanced); different muscle groups are trained on different days. Training nearly every day but grouping exercises that train a portion of the body (upper body or lower body) or certain muscle areas (chest, shoulder, and triceps) gives the trained athlete an opportunity to adequately recover between similar training sessions (lower body on mon and thurs and upper body on tues and fri allows two or three days of rest between each upper or lower body training session even though they train on consecutive days)

Strength and power

most involved relatively untrained subjects, nearly any type of program will cause improvements in strength -volume begins with an examination of the optimal number of repetitions for maximal strength gains-->sets of six or fewer repetitions for core exercises -range of 2-5 sets or 3-6 sets promotes the greatest increases in strength, specific set guidelines based on exercise type suggest that only 1-3 sets may be appropriate or necessary for assistance exercises -volume assignments for power training are typically lower than those from strength training in order to maximize the quality of exercise (reduction in volume results from fewer goal repetitions and lighter loads rather than the recommended number of sets) -3-5 sets (after warmup) for power exercises

concentric work performed

multiplying each repetition by the additional factor of vertical displacement of the weight during that repetition volume load divided by repetition-volume results in the average weight lifted per repetition, which is related to intensity or the quality of work -in running the common (rep) volume measure is distance and if an intensity value is known or measured (running pace, which relates to percent VO2 max) then total metabolic energy (proportional to mechanical work done) can be calculated (comparable to volume-load in resistance exercise, number of foot or hand contacts (volume) in plyometric exercise, the number of strokes in swimming or rowing, number of throw or jumps for various sports)

Strength and power rest periods

-training may enhance an athlete's ability to exercise with less rest but athletes who perform maximal or near maximal repetitions with a heavy load usually need longer rest periods, especially for lower body or all body structural exercises (3 minute of interest rest in a back squat resulted in greater strength gains than 30second rest period) -common guidelines for rest period length are at least 2 minutes or a range of 2-5 minutes or 3-5 minutes

mechanical work

defined as the product of force and displacement (distance) -an athlete can perform (external) mechanical work via demands made on the body to generate (internal) metabolic energy -important to quantify the amount of mechanical work or degree of metabolic demand in order to plan variation in the training program and to avoid the exhaustion phase associated with overtraining -a quantity measure fore resistance training "work" is needed also called the "load" and one can calculate it by multiplying each weight lifted by the number of times it is lifted and summing all such values of overtraining

Assigning load and repetitions based on the training goal

during needs analysis a primary goal of resistance training program chosen based on athlete's testing results, movement and physiological analysis of sport, and priorities of the athlete's sport season -once decided, training goal can be applied to determine specific load and rep assignments via the RM continuum, percentage of the 1RM or the results of multiple-RM testing -the testing methods determine how the loads and reps are assigned for each exercise (loads are calculated as a percentage of a tested or estimated 1RM or training loads are specifically determined from multiple RM testing)

RM and Multiple-RM testing options:

gather info needed to assign a training load has the option to determine the athlete's: -actual 1RM (directly tested) -estimated 1RM from a multiple-RM test (10RM) -multiple RM based on the number of repetitions planned for that exercise ("goal" repetitions) once actual 1RM is measured or estimated, the athlete's training load is calculated as a percentage of the 1RM -use a variety of testing options depending on exercises selected and the athlete's training background. Common strategy for testing conditioned athletes is to conduct a 1RM test in several core exercises and use multiple-RM testing for assistance exercises

Hypertrophy

higher training volumes are associated with increases in muscular size, result of both a moderate to higher number of repetitions per set commonly recommended 3-6 sets per exercise Performing three or more exercises per muscle group is the most effective strategy for increasing muscle size

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. -The training goal is attained when the athlete lifts a load of a certain percentage of the 1RM for the goal number of repetitions. specificity principle still dictates the dominant outcome that is attained and enhanced with a particular training load -the training goal is attained when the athlete lifts a load of a certain percentage of the 1RM for a specific number of reps

Training status

-Type of training program -Length of recent regular participation in previous training programs -Level of intensity involved in previous training programs -Degree of exercise technique experience training status of athlete affects the volume they will be able to safely tolerate (athlete perform only one or two sets as a beginner and to add sets as they become better trained and as they adapt more sets can gradually be added to match guidelines associated with the given training goal)

primary resistance training goal

-Typically to improve strength, power, hypertrophy, or muscular endurance. -Concentrate on one training outcome per season. training volume is directly based on the athlete's resistance training goal (table 17.11)

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. -heavy loads should be used if the goal is strength and power -moderate loads for hypertrophy -lights loads for muscular endurance -low multiple RMs appear to have the greatest effect on strength and maximum power training and high multiple RMs seem to result in better muscle endurance improvements -continuum concept illustrates that a certain RM emphasizes a specific outcome, but the training benefits are blended at any given RM

Primary Resistance Training Goal

-athlete's test results, movement and physiological analysis of the sport, and priorities of the athlete's sport season determine the primary goal or outcome for resistance training program -effort made to concentrate on only one training outcome per season (strength, power, hypertrophy, or muscular endurance

Hypertrophy rest periods

-athletes interested in gaining muscular size often use a short to moderate interest rest period (a limited rest period because the athlete begins that nest set before full recovery has been achieved) The high metabolic demand of exercises involving large muscle groups merits consideration (extra recovery time) when rest period lengths are being assigned -length of rest periods are less than 1.5 minutes of a span of 30 seconds to 1 minute or 30 seconds to 1.5 minutes

Physical Testing and Evaluation

-conducting assessments of the athlete's strength, flexibility, power, speed, muscular endurance, body comp, cardiovascular endurance, MAXIMAL MUSCULAR STRENGTH -tests selected should be related to the athlete's sport, consistent with the athlete's level of skill, and realistically based on the equipment available -movement analysis from earlier provides direction in selecting tests -after testing, results should be compared with normative or descriptive data to determine the athlete's strengths and weaknesses to design a training program to improve deficiencies, maintain strengths, or further develop physiological qualities to enable athlete to better meet demands of the sport

1. Evaluation of the sports

-general physiological and biomechanical profile -common injury sites -position specific attributes

training for muscular strength and power places a high physiological stress on an athlete's body -High training demand even in advanced athletes can not be tolerated very long, to counterbalance overtraining associated with the heavy loads is to alter the loads (%1RMS) for the power and other core exercises so that only one training day each week is a heavy day

-heavy day and light days: don't have heavy training every day, these "heavy day" loads are designed to be full repetitions maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions and the loads for the other training fays are intentionally reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume (for light day calculate 80% of the loads lifted in the power and core exercises on the heavy day and complete the same number of goal repetitions even if the athlete is able to perform more repetitions and 90% of the loads lifted on medium days)

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.

Timing load increases

2-for-2 rule: a conservative method that can be used to increase an athlete's training load; if an athlete can perform two or more repetitions over they assigned repetition goal for a given exercise in the last set in two consecutive workouts, weight should be added to that exercise for the next training session

Step 2: Exercise Selection

Exercise Selection: involves choosing exercises for a resistance training program needs to understand the nature of various types of resistance training exercises, the movement and muscular requirements of sport, athlete's technique experience, equipment available, and amount of training time available Exercise Type: most involve primary muscle groups or body areas and all into categories based on their relative importance to the athlete's sport

Step 6: volume

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.

step 6: volume

Primary resistance training goal 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.

2. Assessment of Athlete

Profile the athlete's needs and goals by evaluating training and injury status -conducting a variety tests (max strength testing), evaluating results, determining primary goal of training (one) -the more individualized the assessment process the more specific the resistance training program for each athlete can be

Multiple-RM testing based on goal repetitions

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.

Step 7: rest periods

Rest period or interest rest: The time dedicated to recovery between sets and exercises -the length of the rest period between sets and exercise is highly dependent on the goal of training, the relative load lifted, and the athlete's training status (if athlete not in good physical shape, rest periods initially may need to be longer than typically assigned) -the amount of rest between sets is strongly related to the load; the heavier the loads lifted the longer the rest periods the athlete will need between sets in order to safely and successfully complete the prescribed subsequent sets (training for muscular strength with 4RM loads requires significantly longer rest periods between sets than training for muscular endurance in which lighter 15RM loads are lifted) -relationship between training goals and length of rest periods, not all exercises in a resistance training program should be assigned the same rest periods -allocate rest periods based on the relative load lifted and the amount of muscle mass involved in each exercise (table 17.2, core exercises require more rest time than assistance exercises)

Step 3: Training Frequency

Training Frequency: the number of training sessions completed in a given time period (one week) -need to consider athlete's training status, sport season, projected exercise loads, types of exercises and other concurrent training or activities

Muscular endurance rest period

Very short rest periods, often less than 30 seconds. Restriction of recovery time is purposeful only a minimal amount of rest is allowed when light loads are being lifted for many repetitions -specificity principle guidelines for muscular endurance; short rest periods are characteristic of circuit training programs in which it is common to alternate exercises and limit rest period length to 30 seconds or less

strength and power

Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise.

Availability of resistance training equipment

a lack of certain equipment may necessitate selecting exercises that are not as sport specific

Power Exercise

a structural exercise that is performed very quickly or explosively -assigned to athletes when they are appropriate for the athlete's sport specific training priorities

Training Status

an athlete's current conditions or level of preparedness to begin a new or revised program (current or previous injuries that could impact training) -athlete's training background or exercise history: training that occurred before they began a new or prevised program to help better understand the athlete's training capabilities -type of training program (sprint, plyometric, resistance, etc.) -length of regular participation in previous training programs -level of intensity involved in previous training programs

"push" and "pull" exercises (alternated)

another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent over row, seated row, hammer curl, biceps curl) -this arrangement ensures that the same muscle group with not be used in two exercises or sets in succession, thus reducing fatigue in the involved muscles -arranging several pulling exercises one after the other, even with a rest period between each will compromise the number of reps performed because the muscle involved will become less responsive due to fatigue -alternation of push and pull exercises is also used in circuit training programs and is an ideal arrangement for athletes beginning or returning to a resistance training program

specificity also relates to the athlete's sport season:

as athlete progresses through preseason, inseason, and postseason all forms of training should gradually progress in an organized manner from generalized to sport specific -participation in sport itself provides the greatest opportunity to improve performance in sport but proper application of the specificity principle still increases the likelihood that other training with positively contribute to performance

Exercise Technique Experience

ask athlete to demonstrate the exercise to see if athlete is using a correct technique -unskilled individuals introduced to machine and free weight assistance exercises because they are easier to perform than free weight core exercises due to lower balance and coordination requirements -should not assume athlete will perform exercises correctly, even easy ones

Overload

assigning a workout or training regimen of greater intensity than an athlete is accustomed to. Stresses the body at a higher level that it is used to. -increasing the loads assigned in the exercises -increasing number of sessions per day or week -adding exercises or sets -emphasizing complex over simple exercises, decreasing length of rest periods between sets and exercises -combo of these *when overload principle is properly applied, overtraining is avoided and the desired training adaptation will occur

Training status

athlete's level of preparedness for training (determined during needs analysis of step 1) is influential factor for determining training frequency because it affects the number of rest days needed between training sessions -traditionally, 3 workouts per week are recommended because allows for sufficient recovery time between sessions -as athlete adapts to training and becomes better conditioned can consider increasing the number of training days (beginner: 2-3, intermediate: 3-4, advanced: 4-7) -general guideline to schedule training sessions to include one rest or recovery day-but no more than three-between sessions that stress the same muscle groups (mon and thurs or tues and fri-train only on mon and wed the absence of training between wed and following mon may result in decrease in athlete's training session)

Training load and exercise type

athletes who train with maximal or near maximal loads require more recovery time before their next training session -ability to train more frequently may be enhanced by alternating lighter and heavier training days -upper body muscles recover more quickly than lower body muscles and recover faster from single joint exercises compared to multi-joint

Other training

exercise frequency also influenced by the overall amount of physical strength so need to consider the effects of all forms of exercise -if the athlete's program already includes aerobic or anaerobic (sprinting, agility, speed endurance, plyometric) training, sport skill practice, or any combo of these components, the frequency of resistance training may need to be reduced -effects of a physically demanding occupation/manual labor jobs, instruct physical activities, on feet all day may not be able to withstand the same training frequency as athletes who are less active outside their sport

Supersets and compound sets

exercises having the athlete perform one set of a pair of exercises with little to no rest between them

Muscle Balance

exercises selected for specific demands of the sport should maintain a balance of muscular strength across joints and between opposing muscles groups Agonist: muscle or muscle group activity causing the movement (quads in leg extensions) Antagonist: the sometimes passive (not concentrically involved) muscle or muscle group located on the opposite side of the limb (hamstring in the leg extension exercise) -avoid designing a resistance training program that increases the risk of injury due to a disparity between the strength of the agonist an d the antagonist -muscle balance: does not always mean equal strength, just a proper ratio of strength, power, or muscular endurance of one muscle or muscle group relative to another muscle or muscle group

Progression

if a training program is to continue producing higher levels of performance, the intensity of the training must become progressively greater -when applied properly, promotes long term training benefits -usually focus on the resistance used but can also progressively increase training by raising number of weekly training sessions, adding more drills or exercises to each session, changing the type or technical requirements of the drill or exercise, increasing training stimulus (technical progression: front squat-->hang power clean-->power clean) -progression needs to be based on the athlete's training status and is introduced systematically and gradually

Circuit Training

if the exercises are performed with minimal rest periods (20-30seconds); a method sometimes also used to improve cardiovascular endurance but to a lesser extent than conventional aerobic exercise training

Movement Analysis of the sport

in needs analysis (Step 1): identified unique requirements and characteristics of the sport. The exercises selected for resistance training program that focus on conditioning for a particular sport need to be relevant to the activities of that particular sport in their body and limb movement patterns, joint ranges of motion, and muscular involvement, and create muscular balance to reduce risk of injury from disproportionate training

Sport Season

increased emphasis on practicing the sport skills during in season necessitates a decrease in the time spent in the weight room and reduces the frequency of resistance training (not enough time to fit all desired modes of training into one day)

Muscular endurance

involve performing many repetitions, 12 or more per set but the loads lifted are lighter and fewer sets are performed, 2 or 3 per exercise

Superset

involves two sequentially performed exercises that stress two opposing muscle or muscle areas (an agonist and its antagonist) (athlete does bicep curls and then goes to triceps pushdown)

Power, other core, then assistance exercises

power exercises such as the snatch, hang clean, power clean, and push jerk should be performed first in a training session followed by other nonpower core exercises and then assistance exercises -also known as multi-joint exercises and then single joint or large muscle areas and then small muscle areas -power exercises require the highest level of skill and concentration of all exercises and are most affected by fatigue, explosive movements and extensive muscular involvement of power exercises result in significant energy expenditure -athletes who become fatigued are prone to using poor technique and higher risk of injury -perform power first when still metabolically fresh (if no power exercises then order is core and then assistance)

Upper and Lower Body Exercises (alternated)

provides opportunity for athletes to recover more fully between exercises by alternating upper and lower body exercises -helpful for untrained individuals who find that completing several upper or lower body exercises in succession is too strenuous -if training time is limited this method minimizes the length of the rest periods required between exercises and maximizes the rest between body areas which results in a decrease in overall training time because the athlete can perform an upper body exercise and them immediately go to lower body exercise without having to wait for the upper body to rest -circuit training

Exercise to promote recovery

recovery exercise: exercises that do not involve high muscular stress and high stress on the nervous system but promote movement and restoration -included at the conclusion of the main resistance training session or as a separate session with the microcycle aimed at promoting recovery and restoration -take form of lightly loaded resistance exercises or low intensity aerobic exercise to assist the body in returning to it pre-exercise state -exercises assist with removal of metabolic wastes, and by products and maintain some amount of blood flow to the exercised muscles so repair process can be optimized

Step 4: Exercise order

refers to a sequence of resistance exercises performed during one training session -many ways to arrange exercises, but decisions are based on how one exercise affects the quality of effort or technique of another exercise -exercises usually arranged so that an athlete's maximal force capabilities are available (from a sufficient recovery period) to complete a set with proper exercise technique

Multiple-RM testing based on goal repetitions

requires strength and conditioning professional to first decide on the number of repetitions (goal repetitions) the athlete will perform in the actual program for the exercise being tested (if athlete performs 6 reps for exercise in training program the multiple-RM testing protocol should have the athlete perform the exercise with a load that will result in 6RM) -core and assistance exercises can be selected for multiple-RM testing but high rep testing set can create significant fatigue and may compromise the accuracy of the tested multiple-RM (more problematic for exercises that involve multiple joints and large muscle areas due to their high metabolic demand) -multiple-RM testing and subsequent loading assignments for assistance exercises should be at or above an 8RM to minimize the isolative stress on the involved joint and connective tissue (if athlete is following a muscular strength training program that involves 2RM loads for the core exercises, the heaviest load the assistance exercises should be assigned is an 8RM

Compound set

sequentially performing two different exercises for the same muscle group (athlete completes set of barbell exercise curls and then switches to dumbbells and immediately performs a set of the hammer curl) -the stress on the same muscle is compounded because both exercises recruit the same muscle area both sets are time efficient and purposely more demanding but may not be appropriate for untrained athletes (two terms are sometimes interchanged)

SAID

specific adaptation to imposed demands; the type of demand placed on the body dictates the type of adaptation that will occur (athletes training for power in high speed movements such as pitching or serving should attempt to activate or recruit the same motor units required by their sport)

Repetition Maximum Continuum

strength: less reps (1-6) hypertrophy: mid reps (6-12) endurance: high reps (13-20)

Testing the 1RM

used for intermediate or advanced trained athletes who have exercise technique experience in the exercises being tested -one rep max testing requires an adequate training status and lifting experience because the assessment of max strength places significant stress on the involved muscles, connective tissues and joints (3 RM test) -need to consider athlete's training status and exercise technique experience so as not to diminish the safety and accuracy of 1RM test results -Use CORE EXERCISES for 1RM testing because the large muscle groups and multiple joints are better able to handle the heavy loads (exercise needs to provide valid and reliable data for accurate and consistent max muscular strength) -gradual load increase is different for each athlete and they experience

Using prediction equations

used to predict the 1RM from the multiple-RM loads -as the loads used in multiple-RM testing become heavier (bringing the loads closer to the actual 1RM) the accuracy of the 1RM estimation increases -predictions are more accurate when the equations are based on loads equal to or less than a 10RM -results obtained from lower multiple-RM testing and subsequent 1 RM predictions are more accurate when an athlete has been consistently training with low multiple-RM resistance (heavy loads) for a few months before testing

Assistance Exercises

usually recruit smaller muscle areas (upper arm, abdominal muscles, calf, neck, forearm, lower back, or anterior lower leg), involve only one primary joint (single-joint exercises), and are considered less important to improving sport performance (all joints at the shoulder are considered on primary joint and spine is a single primary joint when doing ab crunches and back extension exercises) -assistance exercises application is for injury prevention and rehab because they isolate a specific muscle or muscle group

Intensity

various repetition and set schemes affect the true intensity value for resistance exercise and indicate the QUALITY of work performed -use rep-volume (proportional to time): the more repetitions performed, the longer the training session -dividing volume load by rep volume results in the average weight lifted per repetition per workout session -good approximation for mechanical and metabolic power output, which are true intensity or quality of work parameters

Available training time per session

weigh the value of certain exercises against the time it takes to perform them (some take longer than others) -if training session is limited, exercises that are more time efficient may need to be given more priority than others (machine over free weight is less sport specific but saves time to perform other exercises or more sets) -some may be worth the additional time needed, but depends on goals of training season and time available