Resistance Training Program Designs (Chapter 15)

KINE 4300

Weight training is very

unique

• Sports have specific rules that you follow, else you lose​

• there are a few “hard rules” in weight training - only guidelines

Program designs is an

Art

• if you don’t know where your going, you’ll probably end up somewhere else

There are many ways to do things, however,

some methods may be superior for eliciting gains

“Everything works, but nothing works forever”

When you become a “master”, you can

manipulate them

• make sure you learn the basic guidelines

What is Adaptations?

Adjustment of an organism to its environment

• exercise is a powerful stimulus for adaptation

• Bench press of 100 lbs is all I can do, however, if I go take a little less weight (75 Ibs) Now I can do that weight 10 Ibs (750 lbs I am lifting)

Adaptation has what 4 features that are important to training ?

Overload, Variation, Specificity, and Progression

Overload is when the

magnitude of training load is above normal level

Variation is the

manipulation of training variables

• same bench press, muscle recruitment stays the same (muscle fibers will always be the same) If I live heavier = more muscle fibers but the same bundle

• If I do variation, I can recruit different muscle fibers

Specifity is a different

training type that leads to different results

• Ray Lewis (Baltimore ravens)

• What are you training for?

Progression is when you

gradually and consistently increase the intensity of an exercise programs

Training loads can be classified as

Stimulating, Retaining, or Detraining

Stimulating a training load is when

positive adaptation can take place

• bigger faster stronger

Retaining is when fitness is

maintained

Detraining is when there is a

decrease in performance

• Michael Strahan : went through a detraining program and if he wanted to he could get back to his prime time fairly quickly

Super compensation

The relationship between work and regeneration that leads to superior adaptation​

You can benefit from supercompensation if you do 2x a week resistance training (this happens almost all the time)

ACSM says weight training

Should be 2x a week, all muscle groups should be Resistance Training

Even with supercompensation, it can take time to achieve

higher weight

What are the different Training Goals

Muscular Endurance

Hypertrophy

Muscular Strength

Muscular Power

Muscular Endurance is the

ability of a muscle or muscle group to contract repeatedly over an extended period of time

Hypertrophy is an

increase in muscle size/girth

Muscular Power is the

ability to generate as much force as fast as possible.​

I wanna lose weight, what does that mean

it depends on the client

• do they want to lose calories but stay the same size

• do they want to be smaller?

• combination of hypertrophy and muscular endurance

What are some Acute Program Variables?

Exercise choice, order, number of sets, number of reps per set, training intensity, and rest periods

Exercise choice includes

variations on exercise tempo, negatives, etc.

Number of reps per set formula

Weight x Sets x Reps = Volume

Training intensity is the

% of 1 RM

We manipulate acute program variables in order to achieve overload

Do not give body weight goofiness for

Project :)

• you don’t need a body weight PLANK (NO PLANKS)

• We need : weight plates, exercise order (bench press first, then tricep curls, rest period , intensity)

If planned/executed well, this leads to w

If the acute program variables are not planned/executed well, it can lead to

overtraining, decreased performance, etc