Chapter 17: Program Design for Resistance Training

Variation of 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.

Testing the 1 RM

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.

Muscle Balance

Agonist and Antagonist

Step 1: Needs Analysis

An evaluation of the requirements and characteristics of the sport, An assessment of the athlete

"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, biceps curl).

Step 5: Training Load and Repetitions

Arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed.

Progression of 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.

Training Load and Exercise Type

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

Exercise Technique Experience

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.

Exercises to promote recovery

Do not involve high muscular stress or high stress on the nervous system, Promote movement and restoration

Structural Exercise

Emphasize loading the spine directly or indirectly

1 RM and multiple RM testing options

Estimate a 1RM using a table, Estimate a 1RM using prediction equations, Equations are available to predict the 1RM from multiple-RM loads. -They are most accurate when based on low (≤10) multiple---RM testing (heavy loads).

1 Repetition Maximum

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

Hypertrophy

Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.

Step 6: Volume training status

It is appropriate for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained.

Strength and Power

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

Load

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

Repetition Maximum

Most weight lifted for a specified number of repetitions.

Evaluation of the Sport

Movement, Physiological, Injury

Resistance Training Program Design variables

Needs analysis, Exercise selection, Training frequency, Exercise order, Training load and repetitions, Volume, Rest periods

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.

Upper and Lower 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 performed first in a training session, Followed by other nonpower core exercises, Then assistance exercises

Available Training Time Per session

Prioritize time-efficient exercises when time is limited.

Muscular Endurance

Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets.

Exercise Type: Core exercise

Recruit one or more large muscle areas, Involve two or more primary joints, Receive priority because of their direct application to the sport

Assistant Exercise

Recruit smaller muscle areas, Involve only one primary joint Considered less important to improving sport performance

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.

Sport Season

Seasonal demands of the sport may limit the time available for resistance training.

Multiple vs. 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.

Power Exercise

Structural exercises that are performed very quickly or explosively, clean

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.

Relationship between load and repetitions

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

Movement analysis: Sport-Specific Exercise

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 specific adaptation to imposed demands (SAID).

Step 2: Exercise Selection

The movement and muscular requirements of the sport, An athlete's exercise technique experience, Equipment available, The amount of training time available

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

Step 7: Rest Periods

The time dedicated to recovery between sets and exercises is called the rest period or interset 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.

Volume

The total amount of weight lifted in a training session.

Repetition-Volume

The total number of repeti-tions performed during a workout session.

Volume-Load

The total number of sets multi-plied by the number of repetitions per set, multiplied by the weight lifted per rep.

Other Training

Training frequency is influenced by the overall amount of physical stress, Consider the effects of -Other aerobic or anaerobic training -Sport skill practice -Physically demanding occupations

Training Status

Training status affects the number of rest days needed between sessions, A frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions, 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.

Primary Resistance Training Goal

Training volume is directly based on the resistance training goal.

Assessment of athlete: 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

Primary Resistance Training Goal

Typically to improve strength, power, hypertrophy, or muscular endurance, Concentrate on one training outcome per season.

Repetition Max continum

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.

Strength and Power

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

Volume-load

a practical measure for the quantity of work performed in resistance training, weight units x repetitions, set times reps times load

Movement Analysis

body and limb movement patterns and muscular involvement

Injury analysis

common sites for joint and muscle injury and causative factors

Mechanical Work

force x displacement

Set

how many amount of times you do something, A group of repetitions sequentially performed before the athlete stops to rest.

Compound Set

involves sequentially performing two different exercises for the same muscle group.

Superset

involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).

Physiological Analysis

strength, power, hypertrophy, and muscular endurance priorities

Step 3: Training Frequency

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

Exercise Order

the sequence of resistance exercises performed during one training session.