Exercise Programming for Strength and Conditioning
exercise programming considerations
11 different components of physical fitness, 5 relate to health and therefore are considered to be most important
New ASCM/AHA Guildelines
150 minutes of moderately intense cardio per week or 75 minutes of vigorous cardio per week and resistance training at least 2-3 days a week and flexibility exercises at 2-3 days a week
ACSM/AHA minimum frequency recommendations (days per week) ST
2 days per week
ACSM/AHA minimum frequency recommendations (days per week) MOB
2-3 days per week
moderate endurance training recovery time
24 hours
ACSM/AHA minimum frequency recommendations (days per week) ET (step one)
3 days per week
moderate strength/intense endurance training recovery time
48 hours
long slow distance (LSD)
70-80% MHR intensity, 30-120 duration, frequency 1+
fartlek
70-90% MHR, 20-60 minutes, 1 frequency
intense strength training recovery time
72-96 hours
power training goal
75-90% 1PM, 1-5 reps, 3-5 sets, 2-5 minutes rest
hypertrophy training goal
76-85% 1RM, 6-12 reps, 3-6 sets, 30-90 seconds rest
Pace/tempo
80-90% MHR intensity, 20-30 minutes duration, 1-2 frequency
repetition
<100% MHR intensity, 30-90 seconds duration, frequency 1, 1:5 recovery
muscular endurance training goal
<67% 1RM, >12 reps, 2-3 sets, <30 seconds rest
strength training goal
>85% 1RM, <6 reps, 2-6 sets, 2-5 minute rests
Interval
>90% MHR, 3-5 minutes, 1-2 frequency, 1:1 recovery
Moderate vs vigorous intensity activities
brisk walking vs uphill walking or race walking bicycling (<10 miles/h vs >10 miles/h) water aerobics vs running/jogging tennis doubles vs tennis singles ballroom dancing vs aerobic dancing general gardening vs heaving gardening (digging/hoeing)
3 most essential pieces of exercise programming considerations
cardiovascular endurance, muscular strength, mobility
5 most important components of physical fitness
cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
designing an effective exercise plan
conduct a needs analysis, employ specific program design variables, implement specific ET, ST, and MOD parameters, develop a personalized exercise plan
Athlete assessment
current level of conditioning, injury status, training background/experience
Step one in developing a personalized exercise plan
determine the desired number of training days per week for ET, ST, and MOB
developing a personalized exercise plan step 3
determine the exact workout you plan on doing for each component of fitness
Step 2 in developing a personalized exercise plan
determine the type of training you plan on doing each day for each component of fitness (ex: UB on mon, LB on tues, LSD on wed, UB thurs, LB fri, pace/tempo sat, speed Sun)
introduce variation
different exercises/intensities (rep ranges, rep tempos, rest periods)
common mistakes with exercise programming
doing too much too soon, loading bad movement, trusting fad recommendations over scientific research, spending more time on what you're good at than what you need to work on, being too vague or unrealistic with your training goals or expectations, being too competitive-either with someone else or a previous version of yourself
introduced overload
endurance training (more time/effort, more sets/sessions), strength training (more weight/sets, more exercises/sessions), mobility training (more time/reps, more exercises/sessions)
fitness goals dictate
exercise programming
3 basic program design variables
frequency, volume, intensity
general stretching
frequency: > or equal to 3 times per week, intensity: mild discomfort, duration: 10-30 seconds per stretch, reps: 3-5 per stretch, type: static
Needs analysis
is a two-stage process that evaluates the requirements of both the sport and the athlete
sport/activity assessment
movement analysis, physiological analysis, injury analysis
introduce recovery
observe SRA considerations, employ deload weeks
stimulus-recovery-adaptation
physiological adaptations take place during recovery, thus specific frequency recommendations should be followed in order to allow enough time to recover
other program design variables to consider
progressive overload, fatigue management, exercise variation, periodization (phase potentiate)
types of stretching
static, ballistic, dynamic (mobility drills), proprioceptive neuromuscular facilitation (PNF)
Which components should receive training priority?
weakest
foundation of fitness
well-balanced foundation of fitness including equal strength, endurance, and mobility (like a balance stool)
common needs analysis questions
what are your fitness goals? what do you currently do for exercise? Do you currently have any medical conditions, ailments or injuries? What are your exercise preferences? What are your exercise dislikes? what is you lifting experience? What is your equipment availability? How many days per week are you willing/able to exercise?
