Ch 17 Program Design for Resistance Training
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.
structural exercise
A core exercise that loads the spine either directly or indirectly.
superset
A form of arranging resistance exercises that involves two sequentially performed exercises that stress two opposing muscles or muscle areas.
multijoint exercise
A form of core exercise that involves two or more primary joints
set
A group of repetitions sequentially performed before the athlete stops to rest.
compound set
A method of arranging exercises that involves sequentially performing two different exercises that work the same muscle group.
circuit training
A method of training that uses minimal rest periods between sets and can sometimes be used to improve cardiorespiratory endurance.
profile
A picture of the athlete's needs and goals, along with injury status and strength capabilities.
needs analysis
A process of evaluating both the requirements and characteristics of a sport and an assessment of an athlete.
power exercise
A structural exercise that is performed quickly or explosively.
split routine
A training schemethat involves training different muscle groups on different days.
single-joint exercise
A type of assistanceexercise that involves only one primary joint.
overload
A workout or training regimen that is at greater intensity than an athlete is accustomed to.
SAID
An acronymthat stands for specific adaptations to imposed demands.
muscle balance
An appropriate ratio of strength, power, or muscular endurance between two muscles or muscle groups.
training status
An athlete'scurrent condition or level of preparedness to begin a training program.
physiological analysis
An evaluation of the strength, power, hypertrophy, and muscular endurance priorities of a sport.
training background
Another term for exercise history. The amount of training that occurred before an athlete begins a new or revised program.
exercise selection
Choosing the exercises to be used in a resistance training program.
recovery exercise
Exercises that do not involve high muscular stress or high stress on the nervous system, but promote movement and restoration.
core exercises
Exercises that recruit one or more large muscle areas and receive priority in the selection of exercises due to their application to sport.
assistance exercises
Exercises that usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improve sport performance.
movement analysis
Identifying body and limb movement patterns and muscular involvement.
injury analysis
Identifying common sites for joint and muscle injury and causative factors.
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.
intensity
The amount of energy expended when one is exercising.
1-repetition maximum (1RM)
The greatest amount of weight that can be lifted with proper technique for only one repetition.
exercise technique experience
The knowledge and skill required to perform resistance training exercises properly.
specificity
The method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome.
repetition maximum (RM)
The most weight lifted for a specified number of repetitions.
agonist
The muscle or muscle group actively causing the movement.
goal repetitions
The number of repetitions that will be performed for an exercise.
repetition
The number of times an exercise should be performed in each set.
training frequency
The number of training sessions completed in a given time period.
progression
The process of developing gradually toward a more advanced state
mechanical work
The product of force and displacement.
exercise order
The sequence of resistance exercises performed during one training session.
antagonist
The sometimes passive muscle or muscle group located on the opposite side of the limb.
A new strength and conditioning professional has just been brought on to work with the javelin throwers on a university track and field team. One athlete has been struggling to make improvements in the past year even though she does the same training as her teammates. What are some of the primary questions and evaluations that the strength and conditioning professional could address to try to improve this athlete's performance?
The strength and conditioning professional should perform an evaluation of the sport, including a movement analysis, physiological analysis, and injury analysis. This will help to make sure the coach is familiar with what the sport requires and may give insight into a particular area the athlete may be struggling with. The strength and conditioning professional should also thoroughly evaluate the athlete for things such as training status, flexibility, pertinent 1RMs, and movement patterns in more complex lifts if these are being performed. It is possible that this athlete needs more one-on-one attention in the weight room in order to see improvements.
interset rest
The time dedicated to recovery between sets and exercises.
rest period
The time dedicated to recovery between sets and exercises.
volume
The total amount of weight lifted in a training session.
repetition-volume (rep-volume)
The total number of repetitions performed during a workout session.
exercise history
The training that an athlete has done before beginning a new or revised program.
program design
Variables that go into creating an appropriate resistance training plan for an athlete.
volume-load
Volume-load = Mass (kg) • Repetitions • Distance units. Otherwise expressed as the total number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per repetition.
Step 4: Exercise Order(continued)
•"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
•1RM and multiple-RM testing options 1.Testing the 1RM - for core exercises: •1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. •Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing. 2.Estimate a 1RM using prediction equations with the table: •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). 3.Multiple-RM testing based on goal repetitions: •Requires the strength and conditioning professional to first decide the number of repetitions (e.g., the goal repetitions) the athlete will perform in the actual program for the exercise being tested
Step 1: Needs Analysis
•Assessment of the athlete -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. -Primary resistance training goal •Typically to improve strength, power, hypertrophy, or muscular endurance. •Concentrate on one training outcome per season.
Step 1: Needs Analysis(continued)
•Assessment of the 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
Step 5: Training Load and Repetitions (continued)
•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.
Step 5: Training Load and Repetitions
•Assigning load and repetitions based on the training goal -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. •Particularload and repetition assignments are indicated for athletes training for single-effort power events(e.g., shot put, high jump, weightlifting) and for multiple-effort power events(e.g., basketball, volleyball).
Step 5: Training Load and Repetitions
•Assigning load and repetitions based on the training goal -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.
Step 2: Exercise Selection
•Choosing exercises for a resistance training program requires knowing -The movement and muscular requirements of the sport -An athlete's exercise technique experience -Equipment available -The amount of training time available
Step 2: Exercise Selection: Exercise Type
•Core exercises -Recruit one or more large muscle areas -Involve two or more primary joints -Receive priority because of their direct application to the sport •Assistance exercises -Recruit smaller muscle areas -Involve only one primary joint -Considered less important to improving sport performance •Structural exercises -Emphasize loading the spine directly or indirectly •Power exercises -Structural exercises that are performed very quickly or explosively
Step 1: Needs Analysis(continued)
•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
Step 4: Exercise Order
•Exercise order is the sequence of resistance exercises performed during one training session. •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 -Then assistance exercises
Step 2: Exercise Selection (continued)
•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 (unloaded), and provide instruction as needed. •Availability of resistance training equipment •Available training time per session -Prioritize time-efficient exercises when time is limited.
Step 6: Volume
•Multiple versus singlesets -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. •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.
Step 1: Needs Analysis
•Needs analysis is a two-stage process that includes -An evaluation of the requirements and characteristics of the sport -An assessment of the athlete
Step 6: Volume
•Primary resistance traininggoal -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.
Step 5: Training Load and Repetitions
•Progression of the training load -Quantity of load increases •Table 17.10 provides general recommendations. •Variations in training status, volume-loads, and exercises greatly influence appropriate load increases. •Relative load increases of 2.5% to 10% can be used in place of the absolute values in table 17.10.
Step 5: Training Load and Repetitions (continued)
•Progression of the training load -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.
Step 5: Training Load and Repetitions (continued)
•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).
Principles of Anaerobic Exercise Prescription
•Resistance training program design variables -Step 1: Needs analysis -Step 2: Exercise selection -Step 3: Training frequency -Step 4: Exercise order -Step 5: Training load and repetitions -Step 6: Volume Step 7: Rest periods
Step 3: Training Frequency
•Sport season -Seasonal demands of the sport may limit the time available for resistance training.
Step 2: Exercise Selection: Movement Analysis of the Sport
•Sport-specificexercises -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). •Muscle balance -Agonist vs Antagonist muscle activation •Exercises to promote recovery -Do not involve high muscular stress or high stress on the nervous system -Promote movement and restoration
Step 7: Rest Periods
•Strength and power -Maximal or near-maximal loads require longer rest periods. -Guidelines range from 2 to 5 minutes. •Hypertrophy -Short to moderate rest periods are required. -Typical strategies range from 30 seconds to 1.5 minutes. •Muscular endurance -Very short rest periods of 30 seconds or less are required.
Step 4: Exercise Order(continued)
•Supersets and compound sets -Asupersetinvolves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). -Acompound setinvolves sequentially performing two different exercises for the same muscle group.
Step 5: Training Load and Repetitions
•Terminology used to quantify and qualify mechanical work -Mechanical work = force ×displacement. -Volume-load is a practical measure for the quantity of work performed in resistance training. -Volume-load = weight units ×repetitions. -Arrangement of repetitions and sets affects the intensity value, a measure of the quality of work performed.
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.
Step 3: Training Frequency
•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.
Step 3: Training Frequency
•Training load and exercise type -Athletes who train with maximal or near-maximal loads require more recovery time before their next training session. •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
Step 3: Training Frequency(continued)
•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.
Step 4: Exercise Order(continued)
•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.
Step 5: Training Load and Repetitions (continued)
•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. -
