Anaerobic resistance training week 7

Program design is a

process that incorporates resistance training, Plyometric and speed, agility and speed endurance training

• training in a manner as close to the sport as possible to produce a specific outcome related to the sport.

• Specificity:

• SAID:

• specific adaptations to imposed demands

• training so that there is a greater intensity than what the athlete is accustomed to performing

• Overload:

What are 3 ways to Overload

• Increase the loads or weight used

• Increase sessions per week

• Adding exercises or increase the number of sets

• the intensity must progressively increase as the athlete adapts to the current workout

• Progression:

• Resistance Training Program Design
  Variables (7 steps)

• Needs analysis

• Exercise selection

• Training frequency

• Exercise order

• Training load and repetitions

• Volume

• Rest periods

What two parts need to be analysed?

• evaluate the sport and its requirements, and assess the athlete

Part of analysis is to find unique parts of the sport like

• Movement analysis

• Physiological analysis (strength, power, hypertrophy)

• Injury analysis

• Cardio needs, speed agility and flexibility requirements

What stuff you need to watch for when analysing an athlete?

• evaluation of injuries

• training background (exercise history)

• Type of training program

• Length of recent regular participation

• Level of intensity involved in previous training

• Degree of exercise technique experience

Beginner (untrained)

Been training for < 2 months

Frequency 1-2 days a week

Intermediate (moderately reslstance trained)

Training for 2-6 months

2/3 days a week

Advanced (well resistance trained)

Ben training for more than a year

3/4 days a week

Exercise Selection?

• Core: not core

• Bigger muscles groups and using two or more joints should receive the most attention

• Smaller muscle that uses one joint is less important.

• Structural: muscular stabilization of posture while performing the lift

Why muscle balance is important ?

Because it reduces injuries

What is Muscle balance:

• Exercises selected for the specific demands of the sport should maintain a balance of muscular strength across joints and between opposing muscle groups

What do need to watch while Exercise Selection?

• Exercise technique needs to be demonstrated

• Need to adjust based on available equipment

• Exercise programs need to be time efficient,And meat the need of sport and athle

• Number of sessions in a given time period

Training Frequency

What is The general guideline about (rest) to schedule training sessions?

is at least one rest or recovery day-but not more than three-between sessions that stress the same muscle groups.

• The beginner athlete needs how many rest days?

• one rest or recovery day between sessions that stress the same muscle groups

Does Experienced resistance trained athletes need to take same amounts of rest time like beginners?

No, use split routine in which different muscle groups are trained on different days.

• Sport season or in season means more time is spent on?

• actual sport skills and less on resistance training

Does Training with maximum or near-maximum loads require more recovery time or less?

More

• Programs that include aerobic, anaerobic training, sport skill practice or any mix of these components need to have?

• reduced training loads

Resistance Training Frequency For

Beginner

2-3 days per week

Resistance Training Frequency

Intermediate

3-4 days a week

Resistance Training Frequency For Advanced

4-7 a week

Exercise Order

• 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 and then assistance

How should you do Upper and Lower Body Exercises

• (Alternated)

• If the exercises are performed with minimal rest periods they are called?

• circuit training.

• "Push" and "Pull" Exercises

Alternat between them

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

• A superset

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

• compound

• Number of reps is

• inversely related to the load lifted

• Load is described as

• percentage of the 1RM or the most weight lifted for a set number of reps

• Use of 1RM and Multiple RM testing options:

• Actual 1RM test

• Estimated 1RM from a multiple RM

• Multiple RM based in the number of reps planned for that exercise

How can you test the 1RM ?4

• Make sure of adequate training status and experience

• When selecting exercises use core and multiple joint exercises

• And do not use exercises that are not reliable and valid (bent over row)

• Nor should you use unilateral exercises or assistance exercises

What factor you need to whatch for when testing 1RM ?

Fatigue factor

If you’re training goal is

Strength*

Load should be 85% of max 1 RM

Goal of repetition is 6 or less

2-6 sets

If you're training goal is

Power.**

Single effort event

Load should be 80-90% of max 1 RM

Goal of repetition is 1-2

3-5 sets

Multiple effort

75-85

6-12 reption

3-5 sets

If you're training goal is

Hypertrophy

67-85% of 1RM

6-12 reption

3-6 sets

If you're training goal is

Muscular endurance

Less than or equal to 67% of 1RM

More than or equal to 12 reption

2-3 sets

• The training goal is met by assigning a lifting load to an athlete at a certain

• percent of their 1RM

• The higher the number of reps the

• lower the load ends up being

______ training allow for recovery from heavy or high intensity workouts

• Variations

What is a one way to modify training, reduce fatigue and burnout and allow for recovery?

• By scheduling only 1 day per week of high intensity and 2 days of moderate or light intensity

What is the 2 for 2 rule:

If the athlete can perform 2 or more reps over assigned rep goal in the last set in 2 consecutive workouts for a certain exercise Add weight.

• relative load increases of _____ % can be used?

• 2.5-10%

is the total amount of weight lifted during a session

Volume

is the total amount of weight lifted during a session

Volume

• Volume =

• sets X reps

• Volume also =

• total number of reps in a
  session

Who uses single sets?

Beginners, older adults, recovery people

Multiple Sets

Any one who is fet

• 1-3 sets for

• assistance exercises

• Volume for power is

• lower (3-5 sets)

Six or fewer sets for gains in

strength gains in core exercises

• Hypertrophy: higher training volumes

• Moderate to high reps per set at 3-6 sets

• 3 or more exercises per muscle group

• Muscle endurance: doing many reps

• Volume is still low since the weight is low per rep

• The heavier the load the

• longer the rest

• Strength and power goals for rest

• (2-5 minute range)

• Hypertrophy: short to moderate rest period

• 30 sec to 1 minute 30 sec

• Muscle endurance time for rest?

• less than 30 sec or circuit training