Ch 20: Resistance Training

General adaptation syndrome (GAS)

describes the way in which the body responds and adapts to stress

Benefits of resistance training

• cardio efficiency

• endocrine and cholesterol adaptations

• increased bone density

• increased metabolism

• decreased body fat

• increased neuromuscular control (coordination)

• increased connective tissue strength

Alarm reaction stage

the initial reaction to a stressor.

• Can include fatigue, joint stiffness or DOMS

• Typically occurs 6-48 hours after initial injury

• stimulates several physiological processes within the body like an increase in oxygen and blood supply, neural recruitment to working muscles, bone formation, increased joint load and tolerance connective tissue strengthening

Resistance Development Stage

the body increases its functional capacity to adapt to a stressor.

After repeated training sessions, the body will increase its capability to efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas in the body.

Exhaustion stage

prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system

Mechanical specificity

refers to the weight and movements placed on the body ex weights and reps

Neuromuscular specificity

refers to the speed of contraction and exercise selection.

Ex stable vs unstable exercises, slower or faster speed

Metabolic specificity

refers to the energy demand placed on the body.

Ex to develop aerobic endurance, use short rest periods

To develop max strength or power, use longer rest periods to replenish ATP and give each rep 100%

Periodization

macro management, planned manipulation of training variables in an organized fashion to improve performance over time. Divided into smaller, progressive stages (training cycles)

Stabilization

the body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.

Repeatedly train unstable exercises.

The foundation for hypertrophy, strength and power.

Muscular endurance

the ability to produce and maintain force production for prolonged periods of time.

Helps increase core and joint stability.

Focuses on muscles used for postural stability - type I muscle fibers.

Use high reps and /or minimize rest between sets.

Muscular hypertrophy

the enlargement of skeletal muscle fibers. An increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins.

May take 4-8 weeks to appear in untrained clients.

Use a variety of rep. protocols with progressively higher loads and sets.

Strength

the ability of the neuromuscular system to produce internal tension to overcome an external load.

The result of activating the neuromuscular system. Increased strength increases the number of motor units recruited especially earlier on.

Focuses on Type II muscle fibers.

Majority of strength increases occurs in the first 12 weeks.

Use a variety of exercises, planes of motion, muscle action and rep tempos to mirror real life.

Power

the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time.

Force x velocity OR work % time

Increase the weight (force) or speed (velocity) of the exercise.

Creates increased rate of force production by increasing the number of motor units activated, the synchronization between them, and their speed of activation.

Repetition

one complete movement of an exercise.

Low: 1-5

Moderate: 6-12

High: 12+

Set

a group of consecutive reps.

Fewer sets with higher reps at low weight.

More sets with lower reps at high weight.

Training intensity

an individuals level of effort compared with their max effort, usually expressed as a %

1 Rep Max Formula

1 RM = (weight lifted x reps performed/ 30.48) + weight lifted

Ex Back squats

95 lbs x 10 reps = 950/30.48 = 31.17+ 95 = 126lb 1RM

Rep tempo

the speed at which each rep is performed.

Lower tempo = stabilization, endurance and hypertrophy

Faster tempo = strength and power

Rest interval

time between sets or exercises

• endurance: 30-60 sec

• hyper: 0-180 sec

• strength 3-5 min

• power: 3-5 min

Training volume

reps x sets x weight

ex 10 reps x 3 sets x 95lbs = 2,850lb

Training frequency

number of sessions in a week

• beginner 2-3

• intermediate 3 if total body, 4 if split

• advanced 4-6; maybe multiple sessions/day

Training duration

amount of time in a session, 30-90 min

Exercise selection

perform large muscle mass exercises and compound movements before small muscle exercises.

Exercise order

do priority exercises first so you have more energy

Warm up set

1-2 sets at a low intensity to prep for resistance training.

Purpose: preps the mind and body, fires the nervous system

Best for: everyone

Single set system

One set per exercise. Performed 2x/week.

• good for beginners to build connective tissue and nervous system response before more rigorous training systems

Multiple set system

multiple sets for each exercise. Good for everyone but more useful for advanced clients.

Pyramid system

increasing or decreasing weight with each set.

Ex 1 rep with max weight—→ 10-12 reps light weight

or starting with 10-12 reps light weight ——>1 rep max weight

Superset system

two exercises in rapid succession with minimal rest. Typically 8-12 reps.

Style A

• target the same muscle group ex bench pres —> push ups to improve endurance and hypertrophy

Style B

• target opposing muscle groups to allow rest of muscles

Complex training

alternates heavy resistance with an explosive power exercise that is biomechanically similar in movement. Ex backsquat when vertical jump

• the first exercise excites their nervous system so they will be more explosive (post-activation potentiation)

• need 3-5 sets or more

• 72 hours for complete recovery

• 2-4 sessions/week

Post-activation potentiation (PAP)

the phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

Drop sets

performing a set to failure, them removing a small % of the load and continuing with the set

ex do a set to failure

remove 5-20% weight

do 2-4 reps

Repeat 2-3 drops per set

Giant set

4 or more exercises in rotation with as little rest as possible between sets.

• 8-12 reps

• 5-15 sec rest between exercises and 2-5 min between giant sets

Rest-pause set

moderate to heavy loading with a short rest interval

• increases time under tension and metabolic stress

• heavy loads with longer rest is for clients seeking max strength

• moderate loads with short rest is for muscular endurance or body composition changes

Circuit-training system

a series of exercises performed one after another with minimum rest between each exercise

• low to moderate # of sets (1-3)

• mod to high reps (8-20)

• minimal rest between exercises

Peripheral heart action system

a variation of circuit training that alternates upper and lower body exercises throughout the set

• potentially improves circulation

• 8-20 reps per exercise

Split-routine system

a resistance training routine that trains different body parts on separate days

• typical with body builders and strength athletes

• more time per workout can increase hypertrophy

• ex 4 days

  • Mon - chest, triceps

  • Tues - back, biceps

  • Thurs - legs

  • Fri - shoulders

Vertical loading

alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity. Then repeat.

Horizontal loading

performing all sets of an exercise or body part before moving on to the next exercise or body part.

• good for hypertrophy, max strength and power training

• drawback is the amount of rest time needed

  • with shorter rest, can increase hypertrophy and metabolic adaptations

Kneeling kettlebell bottoms up

stability, core and shoulder

Earthquake bar

upper stability and strength

Ball squat, curl to press

total body

Multiplanar step up balance, curl to overhead press

total body

Single leg squat curl to overhead press

total body

Single leg squat to row

total body posterior chain: gluteus maximus and shoulder retractors posterior deltoids and rhomboids.

Multiplanar lunge to two arm dumbbell press

total body

Two arm push press

total body power focused

Barbell clean

advanced power exercise

Chest/pressing exercises

Stability

• push up

• push up hands on ball

• standing cable chest press

• dumbbell chest press from bench

Development/Hypertrophy

• barbell bench press

Power

• medicine ball chest pass

• medicine ball rotation chest pass

Back/pulling exercises

Stability

• ball cobra: dumbbells in front palms down then arms go back, thumbs pointing toward the sky

• ball dumbbell row

• standing cable row (pictured)

• seated cable row: diagonal, not fully overhead but not horizontal

Development/hypertrophy

• seated lat pulldown

Power

• medicine ball pullover throw: laying on your back on a stability ball

• soccer throw (with med ball)

Shoulder/vertical pressing exercises

Stability

• tubing external rotation: targets rotator cuff, such as the infraspinatus and teres minor

• tubing internal rotation: targets subscapularis

• single-leg dumbbell scaption: standing on one leg, bring dumbbells up at a 45 degree angle into a Y shape

• Ball combo 1 (pictured): Y scaption, T shoulder abduction, A cobra

• Ball combo 2: dumbbell row, shoulder external rotation, and prone shoulder press

• seated dumbbell shoulder press

• seated shoulder machine press: pulley is connected behind you

Development/Hypertrophy

• standing dumbbell shoulder press

• standing dumbbell lateral raise: targets middle, lateral deltoid

Power

• front medicine ball oblique throw: start from low side angle and throw to the front

• overhead medicine ball throw: throw straight up

Biceps exercises

• single leg dumbbell curl

• standing dumbbell curl

• standing barbell curl

• standing hammer curl: palms face inward

• seated two arm bicep curl

• biceps curl machine (pictured)

Triceps exercises

• supine ball dumbbell triceps extensions (dumbbell skull crushers)

• prone ball dumbbell triceps extensions

• cable pushdown (pictured)

• supine bench barbell triceps extensions (barbell skull crushers)

• close grip bench press

Leg exercises

Stability

• ball squat : ball on your back against a wall, dumbbells held down by your side, squat down to learn proper technique

• single leg squat with dumbbell

• single leg romanian deadlift

• calf raise

• multiplanar step ups

Development/Hypertrophy

• multiplanar lunge

• dumbbell squat

• leg press

• barbell squat

• deadlift

Power

• squat jump

• tuck jump