CH. 15: Resistance Training
1. needs analysis
a 2-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete
3. Training Frequency
the number of training session completed in a given time period - for resitance program, a common period is one week
4. Exercise Order
the sequence of resistance exercises performed during one training session - usually exercises are arranged so that an athletes max force capabilities are available
2. Exercise Selection ( Availability of Resistance Training Equipement):
may have to make changes to exercise selection bases on available equipment
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 reps
7. Rest periods (Strength/Power):
-max or near-max loads require longer rest periods -guideines range from 2-5 min
7. Rest Periods (Hypertrophy):
-short-mod rest periods required -typical strategies range from 30 sec -1.5 min
5. Training Load and Reps (Relationship b/t Load and Reps):
-the heavier the load, the lower the number of reps that can performed - load is described as a percentage of a 1-rep max (1RM) or as a repetition max (RM)
3. training frequency (other training):
-training frequency is influenced by the overall amount of physical stress - consider effects of: other aerobic or anaerobic training, sport skill practice, and physically demanding occupations
3. The soccer team is transitioning from off-season to preseason training. How should the teams resistance training frequency be altered? a) increase frequency to improve muscular endurance? b) Do not change frequency and add plyometrics c) Decrease frequency to allow increased sport skill practice d) Design a split routine with three days on and one day off
c) Decrease frequency to allow increased sport skill practice
1RM (1-rep max)
greatest amount of weight that can be lifted with proper technique for only one rep
preexhaustion
"reverse" exercse 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 - ex: athlete performs a leg curl before the back squat to pre-exhaust the hamstrings
Heavy Day Training Load vs Light:
- Heavy= designed to be fill repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions - the loads for the other trainign days are reduced intentionally to provide recovery after the heavy day while still maintaining sufficient training frequency and volume
2. Exercise Selection
- involves choosing exercises for a resistance training program: 1. Exercise Type: - Core/Assistance Exercises - Structural/Power Exercises 2. Movement Analysis of Sport: - Sport-Specific Exercises - Muscle Balance 3. Exercise Technique Experience 4. Availability of Resistance Training Equipment 5. Available Training Time per Session
1. 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
4. Exercise Order (Upper and Lower Body exercises (alternated):
- one method of providing the opportunity for athletes to recover more fulle b/t exercises is to alternate upper and lower body exercises - if the exercises are performed with minimal rest periods (20-30 sec), this method is also referred to as "circuit training", which can improve cardiorespiratory endurance
4. Exercise Order (Power, Other core, Then Assistance Exercises):
- power exercises such as snatch, hang clean, power clean, and push jerk should be performed first in session, followed by other non-power core exercises and then assistance exercises -also, multi-joint exercises should be performed first followed by single-joint - large msucle exercises first, then small - if power exercises are not chosen, do core followed by assistance exercises
multiple sets vs single sets, what is appropriate for beginners?
- single set training may be appropriate for untrained individuals or during 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 - doing 3 sets of 10 reps w/out going to failure enhances strength better than 1 set to failure in 8-12 reps, partially due to the higher training volume
5. Training load and Repetitions:
-Terminology used to Quantify and Qualify Mechanical Work: - mechanical work= force X displacement - Load-volume is a practical measure for the quantity of work performed in resistance training - Load-Volume= weight units X Reps - arrangement of reps and sets affects the intensity value, a measure of the quality of work performed
3. Training Frequency (training status):
-training status affects the number of rest days needed b/t sessions - 3 workouts/week are recommended for many athletes to allow sufficient recovery b/t sessions
4. Exercise Order (Push and Pull exercises (alternated):
-another method of improving recovery and recruitment b/t exercises is to alternate pushing exercises and pulling. - this ensure the same muscle group will not be used in 2 exercises in succession, this reducing fatigue.
2. Exercise Selection ( Technique Experience):
-do not assume that an athlete will perform an exercise correctly - unskilled athletes are usually introduced to machines first
1. Needs Analysis: Assessment of the Athlete
-training status: current condition of preparedness: also obtain a training history/background: - Physical Testing and Evaluation: should relate to athletes sport - Primary Restistance Training Goal: to improve strength, power, ypertrophy, or muscular endurance
2. Exercises Selection (Exercise Type):
1. Core: recruit 1+ large muscle areas, involve 2+ primary joints, and receive priority when one is selecting exercises bc of their direct aplication to the sport 2. Assistance: recruit smaller muscle areas, incolve one primary joint, and considered less important to improving sport performance 3. Structural: emphasize loading the spine directly or indirectly. require muscle stabilization 4. Power: structural that are performes quickly or explosively and assigned when it is appropriate for athletes sport specific training
7 Variables when designing resistance training program:
1. needs analysis 2. exercise selection 3. training frequency 4. exercise order 5. training load and reps 6. volume 7. rest periods
2. Exercise Selection (Movement Analysis of Sport):
1. sport-specific: the more similar the trainign to the actual sport, the greater the likelihood of positive transfer ("training specificity or SAID") 2. Muscle Balance: avoid resistance trainign program that causes a disparit b/t the strength of agonist/antagonist..leads to injury
5. Training Load and Reps (Estimating a 1RM):
Estimating a 1RM: 1. using a 1RM table 2. using Prediction Equations: (most accurate when based on low (<or= to 10) multiple RM testing 3. Multiple-RM testing based on Goal Reps: a 3rd option for determining training loads required the strength and conditioning professional first to decide the # reps for athlete to perform in actual program for the exercise tested
6. Volume (Training Goal of Strength/Power):
Strength/Power: -colume assignments for power training are typically lower than those for strength training in order to mac the quality of exercises -guidelines are 3-6 sets for power exercises
5. Training Load and Reps (Testing the 1RM):
Testing the 1RM: - 1RM testing requires adequate training status 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
2-for-2 rule
a conservative method that can be used to increase and athletes training loads; if the athlete can perform 2+ reps over his or her assigned rep goal in the last set in 2 consecutive workouts for a given exercise, weight should be added to that exercise for the next training session
set
a group of reps sequentially performed before the athlete stops to rest
2. The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program. Which of the following resistance training exercises are MOST specific to this goal? I. power clean II. leg (knee) curl III. front squat IV. seated calf (heel) raise a) I and III only b) II and IV only c) I, II, and III only d) II, III, and IV only
a) I and III only
1. When determining a baseball players resistance training program needs, all of the following factors should be considered EXCEPT: a) programs of other players b) past medical history c) training status d) position of the field
a) programs of other players
3. Training frequency (training load and exercise type):
athletes who tain with mac or near max loads require more recovery time prior to their next training session -upper body heavy loading sessions can recovery quicker than heavy lower body muscles
4. An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a) back squat, hip sled, leg (knee) curl, power clean b) power clean, back squat, hip sled, leg (knee) curl c) leg (knee) curl, back squat, poer clean, hip sled d) hip sled, power clean, leg (knee) curl, back squat
b) power clean, back squat, hip sled, leg (knee) curl
6. Volume (Training Status):
important for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained
compound sets
incolves sequentially performaing 2 different exercises for the same muscle group -ex: barbell bicep curls, then switches to dumbbells and immediately performs a set of hammer curls
6. Volume (Training Goal of Hypertrophy):
increases in muscular size are associated with higher training volumes and performing 3+ exercises per muscle group
supersets
involves 2 sequentially performed exercises that stress two opposing muscles or muscle areas. - ex: perform 10 reps of barebell bicep curl, then 10 reps of tricep pushdowns
2. Exercise Selection (Available Training Time per session):
prioritize time-efficient exercises when time is limited
6. Volume (Training Goal of Muscular Endurance):
programs for muscular endurance involve many reps (12+) per set, lighter loads, and fewer sets
3. Training Frequency (sport season):
seasonal demands of the sport may limit the time available for resistance training
7. Rest Periods
the time dedicated to recovery b/t sets and exercises is called "rest period" or "interest period" - the length of the rest period b/t sets and exercises is highly dependent on the goal of training, the relative load lifted, and the athletes training status
volume
the total amount of weight lifted in a training session
repetition-volume
the total number of reps performed during a workout session
load-volume
the total number of sets multiplied by the number of reps per set then multiplied by the weight lifted per rep
Guideline for rest/recovery days
to schedule training sessions so that there is at least one rest or recovery day- but not more than three- b/t sessions that stress the same muscle groups
7. Rest Periods (Muscular Endurance):
very short rest periods of 30 sec or less required
split routine
when more highly resiatnce-trained athletes augment training in which different muscle groups are trained on different days
