Resistance Training Program Design

Initial Consultation and Fitness Evaluation

Exercise history

Experience with resistance training

Goals

Assessment of current status

Resistance Training Goals

Muscular Endurance

Muscular Hypertrophy

Muscular Power

Muscular Strength

Muscular Endurance

performance of many reps at submaximal loads

Muscular Hypertrophy

muscle size

Muscular Strength

ability to lift heavy loads

Muscular Power

ability to move moderate to heavy loads at high speeds

Core Exercise

multijoint exercise that recruits one or more large muscle groups or areas and involves synergistic help of one or more smaller muscle groups (bench press, squat)

Assistance Exercise

a single primary joint exercise that recruits a small muscle group or only one large muscle group or area (biceps curl, dumbbell fly)

Core

anatomical region (lumbopelvic region: hips, abdomen and low back/between ball and socket joints)

Open Kinetic Chain Exercises

distal aspect of extremity is free in space

Closed Kinetic Chain Exercise

distal aspect of extremity is fixed to an object either stationary or moving

Abdominal Training Exercises

flexion of the trunk: plank (resisting extension)

Paraspinals Exercises

extension of the trunk: hang from TRX (resisting flexion)

Right Side Torso

trunk right lateral flexion: side plank (resist right side extension)

Ideal Way to Train Core

exercises that force you to resist both extension and rotation

Basic Workout

arrange order so fatigue caused by one exercise has least possible impact on capacity to perform subsequent exercises

PCA

power exercises first, core exercises second, assistance exercises third

Power Exercises

require greatest motor skill and focus, multijoint amd use large muscles

Core Exercises

multijoint, large muscles

Assistance Exercises Third

small muscles and/or single joint movements

Repetition Volume

total number of reps in a training session

Load Volume

total amount of weight lifted in a training session

Volume

determined by number of sets

Compound Set

two exercise sets in a sequence work the same muscle group

Super Sets

two exercises in a sequence stress antagonistic muscle groups with no rest between

Circuit Training

resistance exercises for whole body and sets are performed with minimal rest periods

Drop Sets

3-4 exercise sets of the same exercise performed in a sequence without rest, using a lighter weight on each set

Straight Set

standard set a rest pattern

Pyramid Training

increase load and decrease reps across sets

2 for 2 Rule

if you can do two or more reps over your assigned rep goal in last set in two consecutive workouts for a given exercise, progression of stimulus should be made to that exercise for the next training session

Periodization

variation in training over time periods to change the stimulus and keep progress happening

Hypertrophy Training

emphasize specificity, load and intensity of effort and use internal focus for more results