KNES 360: Ch 17 Program Design

7 Resistance Training Program Design Variables

1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest periods

two stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete

needs analysis

3 parts of a sport evaluation

1. movement analysis
2. physiological analysis
3. injury analysis

body and limb movement patterns and muscular involvement

movement analysis

strength, power, hypertrophy, and muscular endurance priorities

physiological analysis

cross sectional area of muscle is related to

force output

common sites for joint and muscle injury and causative factors

injury analysis

assessment of the athlete includes 3 factos

training status
physical testing and evaluation
primary resistance training goal

factors involved in evaluating training status (4)

~type of training program
~length of recent regular participation previous program(s)
~level of intensity involved in previous program(s)
~degree of exercise technique experience

would beginners start on machines or freeweights

mainly machine but can incorporate some freeweights

training age of a beginner

less than 2 months

training age of an intermediate

2-6 months of training

training age of an advanced

1 year or greater

frequency per week for beginners

one or less to two times

frequency per week for intermediate

two or less to three times

frequency per week for advanced

greater than three to four times

training stress for a beginner

none or low

training stress for an intermediate

medium

training stress for an advanced

high

technique experience and skill for beginners

none or minimal

technique experience and skill for intermeidate

basic

technique experience and skill for advanced

high

1 x per week per body part

maintain strength

2 x per week per body part

improvements in strength

resistance training status if you are currently training

intermediate and advanced

resistance training status if you are not training or just begun training

beginner

physical testing and evaluation involves testing these factors to get a baseline of the athlete's abilities

~strength
~power
~speed
~muscular endurance
~body composition
~cardiovascular endurance

what should physical testing and evaluation related to

the athlete's sport demands and movements

to determine the athlete's strengths and weaknesses, their data from physical testing and evaluation should be compared with

normative data

primary resistance training goal is

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

describe the general training priorities for sports during the off-season

~low sports practice
~high resistance training
~hypertrophy and muscular endurance (initially), strength and power (later)

describe the general training priorities for sports during the preseason

~medium sports practice
~medium resistance training
~sport & movement specific (strength, power, muscular endurance depending on sport)

describe the general training priorities for sports during the in-season

~high sport practice
~low resistance training
~maintenance of preseason training goal

describe the general training priorities for sports during the postseason

~sport practice and resistance training is variable
~resistance training goals are not specific

Choosing exercises for a resistance training program

exercise selection

possible exercise types

~core exercises
~assistance exercises
~structural and power exercises
~sport specific exercises

exercises that recruit one of more large muscle areas, involve two or more primary joints, and receive priority when one is selecting exercises because of their direct application to the sport

core exercises

exercises that recruit smaller muscle areas, involve only one primary joint, and are considered less important to improving sport performance

assistance exercises (isolation exercises)

in a program for larger muscle groups, how are core and assistance exercises arranged

one core and one assistance
ie. bench press, peck deck, and tricep pushdown; lat pull and bicep curl

core exercises that emphasize the direct loading of the spine (back squat) or indirect loading of the spine (power clean)

structural exercises

structural exercises that are performed very quickly or explosively

power exercises

power is key for

performance

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

training specificity/ SAID principle

exercise selection requires consideration of

exercise type and movement analysis of the sport

exercise type includes

core exercises, assistance exercises, structural exercises, and power exercises

movement analysis of the sport includes

~sport-specific exercises
~muscle balance
~exercises that promote recovery

other factors that influence exercise selection

~exercise technique experience
~availability of equipment and time per session

The muscle or muscle group actively causing the movement

agonist

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

antagonist

muscle balance is between the

agonist and antagonist

exercises that promote recovery

~don't involve high muscular stress or high stress on nervous system
~light loads or low intensity aerobic exercise at the end of a workout or as a separate session to promote recovery
~remove waste

when time is limited, how does that affect exercise selection

time-efficient exercises should be prioritized

the number of training sessions completed in a given time period which is normally one week

training frequency

resistance training time and frequency is limited by seasonal demands of sport but is typically

1 hr

the number of rest days between sessions is affected by

training status

typical goal for frequency including recommended recovery days

each body part 2 x a week and at least one rest/recovery day but not more than three between sessions that stress the same muscle groups

frequency guidelines for beginners

2-3 times a week

frequency guidelines for intermediate

3-4 times a week

frequency guidelines for advanced

4-7 times a week

what kind of athlete may require more recovery time prior to their next training session

athletes who train with max/near maximal loads
~alternate heavy/light resistance days

training frequency is influenced by the overall

amount of physical stress

other considerations for training frequency

~other aerobic/anaerobic training
~sport skill practice
~physically demanding occupations

how can more highly resistance trained athletes augment their training?

use a split routine where different muscle groups are trained on different days

two day splits typically involve

upper/lower body or agonist/antagonist gorups

the sequence of resistance exercises performed during one training session

exercise order

typical exercise order

power, other core, then assistance exercises

examples of power exercises

snatch, hang clean, power clean, push jerk

Why should power exercises be performed first?

less fatigue to maintain form

exercise order should be ____ joint to ____ joint

multi joint to single joint

another opportunity for athletes to recover more fully between exercises is to alternate

upper body and lower body exercises

upper body and lower body exercises that alternate with minimal rest periods is known as

circuit training

circuit training is good for what but detrimental to what

good for cardio fitness but bad for strength

another method of improving recovery and recruitment between exercises is to alternate these movements

push and pull exercises

--- involves two sequentially performed exercises that stress two opposing muscles or muscle areas.

superset

set that involves sequentially performing two different exercises for the same muscle group

compound set

mechanical work =

force x displacement

a practical measure for the quantity of work performed in resistance training

volume-load

load volume =

sets x reps x weight lifted

measure of the quality of work performed

intensity value

rep-volume =

total # of reps

Load-volume, rep-volume

= Avg. weight lifted per rep, per workout session

intensity

the heavier the load the lower the

reps

load is commonly described as a percentage of a

1RM

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

load

greatest amount of weight that can be lifted with proper technique for only one rep

1RM

most weight lifted for a specific number of repetitions

repetition maximum

testing the 1RM requires

adequate training status and experience with the exercises being tested

what kind of exercises are used for 1RM testing

core exercises
~multi-joint and low reps

ideally the athletes 1RM will be measured within

3 to 5 testing sets. any longer and fatigue will impact activity

how to estimate 1RM

~1RM table
~prediction equations that are most accurate based on low (less than 10) multiple-RM testing

A third option for determining training loads requires the strength and conditioning professional to first decide the number of repetitions (i.e., the ___) the athlete will perform in the actual program for the exercise being tested

goal reps

training goal can be applied to determine specific load and rep assignments via

RM continuum, percentage of 1RM or results of multiple-RM testing

repetition max continuum

~heavy loads for strength/power
~moderate loads for hypertrophy
~light loads for muscular endurance

why does power not follow the proper reps for its designated %RM load

you do not want to sacrifice form or speed

the greatest resistance that can be successfully lifted for the goal number of reps

heavy day

loads for other training days are reduced intentionally to provide ____ after heavy day while still maintaining training frequency and volume

recovery

as athlete adapts to training stimulus, loads must be increased so

improvements will continue over time (negatives or variable resistance)

if the athlete ca perform two or more reps over his/her assigned rep goal in the last set in two consecutive workouts then the weight should be added to that exercise for the next training session

2 for 2 rule

general recommendations for progression of training load

relative load increases of 2.5-10% can be used in place of absolute values
in general, 5 lbs. for weaker exercises

total amount of weight lifted in a training session

volume