KNES ch 17 - program design for resistance training

1. needs analysis

2. exercise selection

3. training frequency

4. exercise order

5. training load and reps

6. volume

7. rest periods

resistance training program design variables [7]

1. requirements and characteristics of sport

2. assessment of athlete

   1. what level are they at

needs analysis - what 2 things are evaluated

1x per week per body part

how many times per week is working out needed to maintain strength

2x per week per body park

how many times per week is working out needed to improve strength

at least one or two but no more than three

how many days of rest between training sessions

hypertrophy and muscular endurance initially, strength and power later

Sport season - off season

sport practice - low

resistance training - high

resistance training goal -

sport and movement specific

Sport season - preseason

sport practice - medium

resistance training - medium

resistance training goal -

maintenance of preseason training goal

Sport season - in-season

sport practice - high

resistance training - low

resistance training goal -

not specific

Sport season - post season

sport practice - variable

resistance training - variable

resistance training goal -

2-3

frequency of sessions per week

• beginner

3-4

frequency of sessions per week

• intermediate

4-7

frequency of sessions per week

• advanced

more

• alternate heavy/light resistance days

athletes who train with max or near max loads require [more or less] recovery time prior to next training sessions

• what’s an alternative for this

hardest/most energy first

• power exercise [snatch, hang clean, power clean, push jerk] first than non power exercises

multi joint to single joint

what is the general idea of how to decide exercise order

superset

a …….... is two sequentially performed excises that stress two opposing muscles or muscle areas [agonist and antagonist]

compound set

a …….... is two sequentially performing two different exercises for the same muscle group 2

sets x reps x weight lifted

how can load volume be calculated

intensity = average weight lifted per rep

how can intensity be determined

67

12 reps is what percent max RM

90

4 reps is what percent max RM

85

6 reps is what percent max RM

80

8 reps is what percent max RM

75

10 reps is what percent max RM

core exercises

what type of exercises are used for 1RM testing

using multiple RM testing - less than 10 reps

when estimating a 1RM what is the most accurate method of determining true max

• 85

• less or equal to 6

training goal; strength

• load [percent 1RM]

• goal repetitions

• 80-90

• 1-2

training goal; power - single effort

• load [percent 1RM]

• goal repetitions

• 75-85

• 3-5

training goal; power - multiple effort

• load [percent 1RM]

• goal repetitions

• 67-85

• 6-12

training goal; hypertrophy

• load [percent 1RM]

• goal repetitions

• 67

• 12

training goal; muscular endurance

• load [percent 1RM]

• goal repetitions

if 2 or more reps over assigned reputation goal in the last set in 2 consecutive workouts for a given exercise

progression of training load

2-for-2 rule

2.5-10

progression of training load - for relative load increases what percent’s can be used to

volume

when manipulating a exercise program what variable should be changed

power is lighter to maintain quality of form

strength weight is higher

what is the difference in weight lifted between strength and power movements

3 or more exercises per muscle group for 3-6 sets each

what training volume is used for hypertrophy

• how many exercises per muscle group

• how many sets

many reps [more than 12], light loads, and fewer sets

what training volume is used for muscular endurance

• how many reps

• what type of loads

• how many sets

1. 2-5

2. 2-5

3. 30s-1.5

4. less than 30s

rest periods

1. strength

2. power

3. hypertrophy

4. muscular endurance

the goal of training

what is rest period dependent on