Program Design for Resistance Training

what is the agonist?

the muscle or muscle group actively causing the movement

what is the antagonist?

the sometimes passive muscle or muscle group located on the opposite side of the limb

what is load?

the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program

what is volume?

the total amount of weight lifted in a training session

what is mechanical work?

force x displacement

what is volume-load?

total amount of weight lifted per exercise, number of sets multiplied by the number of repetitions per set, multiplied by the weight lifted per rep

what is repetition-volume?

total number of repetitions performed during a workout session

what is repetition maximum?

maximum weight lifted with proper technique for a specified number of repetitions

what is included in needs analysis?

a two stage process

an evaluation of the requirements and characteristics of the sport (bioenergetics, endocrine responses, adaptations to anaerobic training, principles of test selection and adminstration)

an assessment of the athlete (age and sex differences, warm up and flexibility, exercise technique)

what is a movement analysis?

body and limb movement, patterns, and muscular involvement

what is physiological analysis?

strength, power, hypertrophy, and muscular endurance priorities

what is injury analysis?

common sites for joint and muscle injury and causative factors

what goes into an athlete’s training status?

type of training program

length of recent regular participation in previous training programs

level of intensity involved in previous training programs

what is involved in physical testing and evaluation for needs analysis?

tests should relate to the athlete’s sport

use the results of the movement analysis to select tests

after testing, compare results with normative or descriptive data to determine the athlete’s strengths and weaknesses

what are the components of the primary resistance training goal?

typically to improve strength, power, hypertrophy, or muscular endurance

concentrate on one training outcome per season

what does choosing exercise for a resistance training program require knowing?

movements and muscular requirements of the sport

an athlete’s exercise technique experience

classifications of exercise and their purpose

equipment available

the amount of training time available

what is the importance of sport-specific exercises in exercise selection?

the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport

this concept is called training specificity or specific adaptation to imposed demands (SAID)

what is the importance of athlete experience in exercise selection?

do not assume that an athlete will perform an exercise correctly

if there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed

what are core exercises?

recruit one or more large muscle areas

involve two or more primary joints

receive priority because of their direct application to the sport

what are assistance exercises?

recruit smaller muscle areas

involve only one primary joint

considered less important to improving sport performance

what are structural exercises?

emphasize loading the spine directly or indirectly

what are power exercises?

structural exercises that are performed very quickly or explosively

what are auxiliary exercises?

multi-joint exercises that directly assist with core exercises

what are the other important considerations with exercise selection?

muscular balance (push: pull, squat: hinge, planes of movement, joint considerations)

exercises to promote recovery

• do not involve high muscular stress or high stress on the nervous system

• promote movement and restoration

availability of resistance training equipment

available training time per session

• prioritize time-efficient exercises when time is limited

what are the considerations for training frequency?

training status, sport season, training load and exercise selection, other training

what is the effect of training status on training frequency?

frequency of 3 workouts per week is recommended for most athletes to allow sufficient recovery between sessions

training status affects the number of rest days needed between sessions

intermediate or advanced RT athletes can augment their training by using a split routine; different muscle groups are trained on different days

what is the importance of sport season on training frequency?

seasonal demands of the sport may limit the time available for resistance training

what is the importance of training load, exercise selection, and other training on training frequency?

athletes who train with maximal or near-maximal loads require more recovery time before their next training session

power/sprint/SAQ drills require more recovery time before their next training session

consider the effects of other aerobic or anaerobic training, sport skill practice, physically demanding occupations

what is the typical exercise order for RT?

power exercises → nonpower core exercises → assistance exercises → auxiliary exercises

what are some other methods of exercise order?

upper and lower body exercises (alternated)

push and pull exercises (alternated)

supersets, compound sets, circuit training

what is the relationship between load and repetitions?

the heavier the load, the lower the number of repetitions that can be performed

load is commonly characterized as a percentage of a 1RM or as a repetition maximum (RM)

what are the factors for 1RM testing?

it requires adequate training status (intermediate or advanced) and experience with the exercises being tested

choose core exercises for 1RM testing

choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing

estimate based on a table, prediction equations, or goal repetitions

what is training load and repetitions based on?

the training goal

determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM or the results of multiple RM testing

what is the repetition maximum continuum?

use relatively heavy loads if the goal is strength or power

use moderate loads for hypertrophy

use light loads for muscular endurance

a certain RM emphasizes a certain outcome, but training benefits are blended at any given RM

how can the training load vary?

heavy day loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions

the loads for the other training days are reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume

what are the time considerations for progression?

as athlete adapts to training stimulus, loads must increase so improvements will continue

monitoring each athlete’s training and response helps the s&c professional know when, what and how much loads should be increased

what are the quantity considerations for progression?

variations in training status, volume-loads, and exercises greatly influence appropriate load increases

what is the 2 for 2 rule for progression?

if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session

what is training volume based on?

primary RT goal

training status → appropriate for an athlete to perform only one or two sets as a beginner; add sets as he or she becomes better trained

higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced RT athletes

what is training volume with strength and power as the primary goal?

volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise

what is training volume with hypertrophy as the primary goal?

increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group

what is training volume with muscular endurance as the primary goal?

programs for muscular endurance involve many repetitions (12+) per set, lighter loads, and fewer sets

what is the rest period for strength and power as a goal?

2-5 minutes

what is the rest period for hypertrophy as a goal?

30 seconds to 1.5 minutes

what is the rest period for muscular endurance as a goal?

30 seconds or less

what is the rest period for circuit training?

very short rest periods of 30 seconds or less, combined with alternating muscle groups