Ch.17 Program Design for Resistance Training

What are variables to keep in mind when designing a resistance training program?

- needs analysis
- exercise selection
- training frequency
- exercise order
- training load and repetitions
- volume
- rest periods

What are the components of evaluation of the sport?

- movement analysis
- physiological analysis
- injury analysis

What is 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

How to assess the athlete?

- training status
- physical testing/evaluation
- primary resistance training goal

What should be considered for the training status?

- type of training program
- length of regular participation in previous training programs
- level of intensity in previous training programs
- degree of exercise technique experience

What should be considered for the testing and evaluation?

- test relate to athlete’s sport
- use results of movement analysis to select test
- compare results with data to determine athlete’s strengths and weaknesses

What should be considered for primary training goal?

- should be to improve strength, power, hypertrophy, or muscular endurance
- concentrate on one training outcome per season

What is the resistance training background for a beginner?

- training age: <2 months
- frequency: <1-2 per week
- stress: none or low
- experience: none or minimal

What is the resistance training background for an intermediate?

- training age: 2-6 months
- frequency: <2-3 per week
- stress: medium
- experience: basic

What is the resistance training background for an advanced? (training age, frequency, stress, experience)

- training age: >1 year
- frequency: >3-4 per week
- stress: high
- experience: high

What are components of core exercises?

- recruitment: one or more large muscle areas
- involved primary joints: two or more
- receive priority

What are components of assistance exercises?

- recruitment: smaller muscle areas
- involved primary joints: one

What are components of structural exercises?

- emphasize loading the spine directly/indirectly

What are components of power exercises?

- structural exercises that are performed very quickly/explosively

What are components of movement analysis of the sport?

- sport-specific exercises
- muscle balance
- exercises to promote recovery

What is sport-specific exercises?

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

What are examples of exercises that relate to the movement pattern of ball dribbling and passing?

- close-grip bench press
- dumbbell bench press
- triceps pushdown
- reverse curl
- hammer curl

What are examples (5) of exercises that relate to the movement pattern of ball kicking?

- unilateral hip adduction/abduction
- single-leg squat
- forward step lunge
- knee extension
- leg raise

What are examples of exercises that relate to the movement pattern of freestyle swimming?

- pull-up
- lateral shoulder raise
- forward step lunge
- upright row
- barbell pullover
- single-leg squat

What are examples (6) of exercises that relate to the movement pattern of vertical jumping?

- snatch
- power clean
- push jerk
- back squat
- front squat
- standing calf (heel) raise

What are examples of exercises that relate to the movement pattern of racket stroke?

- flat dumbbell fly
- lunge
- bent-over lateral raise
- wrist curl
- wrist extension

What are examples (10) of exercises that relate to the movement pattern of rowing?

- power clean
- clean pull
- snatch pull
- bent-over row
- seated row
- angled leg press
- horizontal leg press
- deadlift
- stiff-legged deadlift
- good morning

What are examples of exercises that relate to the movement pattern of running/sprinting?

- snatch
- clean
- front squat
- forward squat
- step-up
- knee extension
- knee curl
- toe raise

What are examples (5) of exercises that relate to the movement pattern of throwing/pitching?

- lunge
- single-leg squat
- barbell pullover
- overhead triceps extension
- shoulder internal/external rotation

What needs to be considered for exercise selection?

- exercise technique experience
- availability of resistance training equipment
- available training time per session

What is training frequency for resistance training program?

- number of training sessions completed in given time period
- common time period is one week

What is the relationship of training load and exercise type?

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

What should be the training frequency based on training status (beginner/intermediate/advanced)?

- beginner: 2-3 sessions per week
- intermediate: 3-4 sessions per week
- advanced: 4-7 sessions per week

What should be the training frequency based on the sport season (off/pre/in/post)?

- off-season: 4-6 sessions per week
- preseason: 3-4 sessions per week
- in-season: 1-3 sessions per week
- postseason: 0-3 sessions per week

Exercise Order of Resistance Training Program

- power exercises
- non power core exercises
- assistance exercise
- alternate between upper and lower body exercises
- alternate between push and pull exercises
- supersets and compound sets

What is volume-load and the equation?

- practical measure for the quantity of work performed in resistance training
- weight x reps = volume load

What is the relationship between load and repetitions?

- heavier loads, lower number of repetitions

What is a 1 repetition maximum?

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

What is the relationship between the percent of 1RM and repetitions allowed?

- 100: 1
- 95: 2
- 93: 3
- 90: 4
- 87: 5
- 85: 6
- 83: 7
- 80: 8
- 77: 9
- 75: 10
- 70: 11
- 67: 12
- 65: 15

Can you estimate a 1RM?

- yes, using a table or prediction equations

What is the load and repetition assignment based on training goal of strength?

- load: >85
- reps: <6

What is the load and repetition assignment based on training goal of single-effort power?

- load: 80-90
- reps: 1-2

What is the load and repetition assignment based on training goal of multiple-effort power?

- load: 75-85
- reps: 3-5

What is the load and repetition assignment based on training goal of hypertrophy?

- load: 67-85
- reps: 6-12

What is the load and repetition assignment based on training goal of muscular endurance?

- load: <67
- reps: >12

Single sets vs. multiple sets

- single sets: appropriate for untrained individuals or first several months of training
- multiple sets promote further gains in strength

What is the reps and sets assignment based on training goal of strength?

- reps: <6
- sets: 2-6

What is the reps and sets assignment based on training goal of single effort power event?

- reps: 1-2
- sets: 3-5

What is the reps and sets assignment based on training goal of multiple effort power event?

- reps: 3-5
- sets: 3-5

What is the reps and sets assignment based on training goal of hypertrophy?

- reps: 6-12
- sets: 3-6

What is the reps and sets assignment based on training goal of muscular endurance?

- reps: >12
- sets: 2-3

What is the rest period length based on the training goal of strength?

- 2-5 min

What is the rest period length based on the training goal of single effort power event?

- 2-5 min

What is the rest period length based on the training goal of multiple effort power event?

- 2-5 min

What is the rest period length based on the training goal of hypertrophy?

- 30 sec - 1.5 min

What is the rest period length based on the training goal of muscular endurance?

<30 seconds