EXSI 420 Ch 18 Program Design

Specifiity

trained spefically for specific adapations

SAID principle

Overload

work or training regiem of greater intenisty than the athlete is accustomed to

Progression

must become progressively greater to produce higher level of performance

Variation

removing linearity by manipulating overload and specifity

combination of heavy and light training intensities

Priniciple of Reversibility

removal or reduction of traing stmulus or poor fatigue management may cause deterotiation or loss of fitness

important to know diff btw retaining loads and minimal effective dose to maintain or dev fitness

Indiviulaization

each athlete is unique

10-20% indiviualized

Resistence program variables

• needs analysis

• exercise selection'

• training frequency

• exercise order

• training load and repition

• volume

• rest periods

Step 1: Needs Analysis

evaulation of requirements and characteristics of the sport

assessment of the athlete

Evaluation of the sport (Needs anaylsis)

Movement anaylsis- body and limb movement patterns and muscular involvment

Physiological analysis- strength, power, hypeertrophy, and muscular endurance priorities

Injury analysis- common sites for joint and muscle injury

Assessment of the athlete (needs anaylsis)

training status; type of program, lenegth of resistent participation, level of intensity, degree of exercise technique

physical testing and evauluation; relate to athlete’s sport, result of movement anyslis to select test, compare test with normative results

primary resitence training- improve strength, power, hypertorphy, one training outcome per season

Step 2: Exercise selection

must know the movement and muscular requirmnets of the sport

athlete’s exercise teqnique experience

equipment avaiible

amount of training avabiiable

Exercise types

Core- one or more large muscle groups and one or two multi-joint

Assistance- smaller muscle areas, one primary joint

Structural- loading the spine directly (back squat) or indirectly (power clean)

Power exercise- very quickly or explosively

Movement Analysis of sport (exercise selection)

sport-specific exercise (SAID)

muscle balance- agonist anf antagonist

exercises to promote recovery- blood flow recovery and promote movement and restoration

Step 3: Training Frequency

number of training session in a given period

Beginner: 2-3

Intermediate: 3-4

Advanced: 4-7'

Split routine- different muscle group on diff days

Step 4: Exercise Order

1. Power, other core, assistence

2. Upper and lower body- recover fully minimal rest (20-30 sec) circuit training

3. Push and pull alternated

Superset

two exercises that stress opposing muscles or muscle areas (agonist and antagonist)

Compound set

two different exercises for same muscle group

Step 5: Training Load and Repitions

relationship btw load and repitions

load: amount of weight assigned to an exercise set; critical aspect

1RM: greastest weight with proper form

RM: most weight for specific number of reps

Ways to test 1RM and mutliple RM

test the 1RM with proper training and core exercises

estimate using a tabble

estimate using prediction equations - most accurate on low ≤ 10 multiple RM heavy loads

based on goal reps

Assign load and reps based on training goals

Strength- ≥85 ≤6 reps

Power (single effort)- 80-90 1-2 reps

Power (multi-effort) 75-85 3-5 reps

Hypertrophy- 67-85 6-12 reps

Muscular endurance ≤67 ≥12 reps

2 for 2 rule

if athlete complete 2 or more reps over his or her assigned reps in last set in 2 consecutive workouts, weight should be added

Volume load

total number of sets multi by number of reps per set, multi by weight per rep

Step 6: Volume

mutiple vs single sets

higher vols nessescary for gains in strength

single approiate for beginners

based on resistence training goal

Volume based on training goal

strength- ≤6 reps 2-6 sets

Power (single effort)- 1-2 reps 3-5 sets

Power( multi effort)- 3-5 reps 3-5 sets

Hypertorphy- 6-12 reps 3-6 sets

Muscular endurance- ≥12 reps 2-3 sets