EXSC Exam 3 - Resistance Training

Foundational principle of training

• individuality

• progressive overload 

• specificity

• variety

Applying Specificity

• adaptations to training must be specific to demands the training puts on the body

Accomplished by targeting 

• muscle groups 

• energy systems 

• movement of speed

• movement patterns 

• muscle action types 

Applying individuality

• analyze which exercises and methods best fit individuals ability and training environment 

• not one size fits all philosophy  

Applying progressive overload 

• systematic increases in a training program overtime 

Applying Variety

• due to adaptive properties of human body progressive overload only takes an athlete so far

• Eventually reach a plateau and unable to keep progressively overloading same exercise movements

Applying variety requires planned changes in

• exercise

• exercise order

• training methods

• general guideline- change program every 3-5 weeks

Step 1: Needs Analysis 

A two stage process 

1. evaluate the sport 

2. evaluate the athlete 

Evaluation of the sport

movement analysis

• body and limb (joint) movement patterns and plans

• muscular involvement

Physiological analysis

• strength, power, hypertrophy, endurance

Injury analysis

• common joint and muscle injury sites

Assessment of athlete 

• athletes needs and goals 

• training history/background/experience

• training status 

• conduct field testing 

• evaluate results

• determine primary goals of training 

Step 3 : Training frequency 

Must consider 

1. training status/fitness level 

2. sport season

3. structure of program (intensity/volume)

4. Type of exercises 

5. other concurrent training modules 

Training status- Novice

• 2-3 days a week

• at least 1 no more than 3 days between session stressing the same muscle groups

Training status - intermediate

• 3-4 days a week

• will train 2-3 days in a row

• SPLIT routine

Training status - advanced 

• 4-6 days a week

• 3 days on 1 day off 

• push and pull exercises in routine 

Concurrent training

• Doing strength training and endurance training in the same program or time period

Step 4: exercise order

• sequence of resistance exercises performed during one training session

Methods of ordering exercises 

1. power core → other core → assistance exercises 

2. upper and lower body exercises (alternated)

3. “push” and “pull” exercises (alternated)

4. supersets and compound sets 

Power core assistance exercises

• multi- joint

• performed 1st

• require highest level of skill and concentration

• most affected by fatigue

• ex- snatch, hang clean, power clean, push-jerk

Non- power core exercises

• multi- joint

• ex - bench, squat, deadlift, row

Assistant exercises  

• single joint 

• performed last 

• Exercises that support or help improve a main lift or movement by strengthening smaller muscles or specific weak areas

• ex- shoulder shrug, skull crushers, abdominal crunch, toe raise 

Super set 

• Doing two exercises back-to-back with no rest in between

• 2 exercises stressing 2 opposing muscles

Compound set

• Doing two exercises for the same muscle group back-to-back with no rest

RM continuum 

• certain RMs emphasize a specific outcome 

Low RMs (heavy loads)

• strength and power

Moderate RMs (moderate loads)

• hypertrophy 

High RMs (light loads)

• muscular endurance 

2 for 2 rule

• If an athlete can do 2 extra reps beyond the goal in the last set, for 2 workouts in a row, it means they’re ready to increase the weight

• ex - Goal = 8 reps
  They do 10 reps on the last set for 2 sessions in a row → increase the load next time

Step 6: volume

• Volume = total amount of weight lifted in a training session

• # of sets x # of reps x # weight lifted

Step 7: rest periods 

Dependent on 

1. training goal 

2. load lifted

3. athletes training status