CSCS chapter 18: Program design for resistance training

what progressions tend to emphasize hypertrophy adaptations

increasing volume

what progressions tend to emphasize strength adaptations

increasing intensity

what is variation

removing linearity by manipulating overload and specificity to promote desired adaptations

what are the 7 program design variables

needs analysis

exercise selection

training frequency

exercise order

training load and reps

volume

rest periods

what are core exercises

those that recruit one or more primary joints and receive priority when one is selecting exercises due to the direct application to the sport

what are assistance exercises

usually recruit smaller muscle areas, involve one joint, and are considered less important for improving sport performance

what is a structural exercise

a core exercise that emphasizes loading the spine directly or indirectly involving muscular stabilization of posture during performance of the lifting movement

what is the general frequency for resistance training for msot athletes

3x/wk

what is the general guideline for rest days between the same muscle group

at least one day but no more than 3

what is the frequency guideline for beginner level resistance training

2-3

what is the frequency guideline for intermediate level resistance training

3-4

what is the frequency guideline for advanced level resistance training

4-7

what is microdosing

the subdivision of weekly training volume across multiple short duration bouts

when is microdosing beneficial

in season training

what is the recommended training frequency for a trained athlete in off season

4-6 x/wk

what is the recommended training frequency for a trained athlete in pre-season

3-4

what is the recommended training frequency for a trained athlete in season

1-3

what is the recommended training frequency for a trained athlete in post season

0-3

what is the most important training variable for adaptations

Intensity

what is the optimal intensity for strength gains

>80% 1RM

what is the most optimal intensity for ballistic tasks improvement

<30% 1RM

what is the most optimal intensity for power development

moderate 40-70% 1RM

what is the optimal exercise order in a session

power

core exercise

assitance exercise

why should power exercises be performed first in an exercise session

due to the large neuromuscular demand placed on the body due to requiring greater levels of skill and are prone to fatgue

when performing a full body exercise session what order should the exercises be completed

the athlete should alternate between lower and upper body exercises to reduce rest time between exercises and improve recovery. the athlete should start with a lower body exercises since they involve more muscle mass and may place more stress on the body

what is a compound set

performing two different exercises consecutively for the same muscle group

what is a superset

performing two exercises consecutively for opposing muscle groups

how is load calculated

multiplying each weight lifted by the number of times it is lifted and summing all values over a session

what is a system mass volume load

calculating the athletes load for specific exercises into the volume load calculation

how can load displacement be accounted for in volume load calculations

by calculating volume load displacement multiplying volume load by the displacement of the exercise

how is the average weight lifted per rep per workout session calculated

dividing volume-load by rep-volume

what is the appropriate protocol for 1RM testing

warmup with light resistance for an eat 5-10 reps

1 min rest

estimate a warmup the athlete can complete 3-5 reps by adding 1-20 lbs for upper or 20-30 lbs for lower

2 min rest

estimate a near max load the athlete can do 2-3 reps of adding 10-20 lbs for upper, 20-30 lbs for lower

rest 2-4 min

increase load 10-20 lbs upper, 20-30 lbs lower

attempt 1RM

if successful rest 2-4 min add 5-10 lbs upper, 15-20 lbs lower

if failed rest 2-4 min decrease 5-10 lbs upper, 15-20 lbs lower

what is set-repition best

a load prescription method that uses relative intensities where the maximum load is estimate based on performances of a gven set and rep scheme

what is the optimal load and rep range for strength gains

>85% 1RM and 6 or less reps

what is the optimal load and rep range for hypertrophy gains

67-80% 1RM and 8-12 reps

what is the optimal load and rep range for endurance gains

<67% 1RM and 12 or more reps

what intensity is appropriate for exercises such as the snatch or clean

75-90% 1RM

what is the 2 for 2 rulw

if an athlete can perform 2 or more reps over his or her assigned goal for an exercise in the last set in two consecutive workouts weight should be added

what load increases should be used for a less trained athlete

2.5-5 lbs for upper

5-10 lbs for lower

what load increases should be used for a more trained athlete

5-10+ lbs for upper

10-15+ lbs for lower

how many sets per muscle group elicit the best responses for strength gains

8 sets per muscle group with loads of 85% 1RM

what intensity should be used for hypertrophy adaptations in strength and pwoer athletes

larger loads up to 80% 1RM have been shown to improve hypertrophy and strength gains

what is the recommended rest period for strength training

2-5 min

what is the recommended rest period for power training

2-5 min

what is the recommended rest period for hypertrophy training

2-3 min for multi joint, 60-90 sec for single joint

what is the recommended rest period for endurance training

30 sec or less