HSS 395 Resistance Training Program Design

Where do you start when designing a resistance training program?

Determine your client’s goals and training status

What are the four primary resistance training goals?

1. Muscular endurance

2. Hypertrophy

3. Muscular strength

4. Muscular power

Muscular endurance

Ability to perform at a submaximal level for many reps or an extended time (e.g., “I want to be able to do 20 push-ups in a row.”)

Hypertrophy

An increase in muscle size (e.g., “I want to tone up before my vacation.”)

Muscular strength

Increase in weight or load lifted (e.g., “I want to be able to back squat my body weight.”)

Muscular power

High force production in a short period of time, explosive (e.g., “I want to increase my vertical.”)

Determining training frequency

Allow at least 1 day between working the same muscles and no more than 3 days between workouts…

• Novice/beginner: 2-3 days per week

• Intermediate: 3 (total body) or 4 (split) days per week

• Advanced: 3-6 days per week

Utilizing training splits

• 2 or less times per week — no split should be utilized (only full body)

• 3+ times per week — split may be appropriate

• Common splits: upper/lower, push/pull, split by body part

Guidelines for choosing exercises

• Untrained — 1 or 2 exercises per muscle group

• Trained — increase the number of exercise per muscle group based on time, goals, and training status

Power or explosive exercises

A structural exercise that is performed very quickly (e.g., push press, snatch)

Core exercises

Aka compound lifts; involve 2+ primary joints (multijoint) & engage large muscles while activating synergistic muscles (e.g., overhead squat, Romanian deadlift)

Assistance exercises

Single-joint exercises that recruit a small amount of muscle mass; supplementary exercises used to maintain muscular balance, help prevent injury, or isolate a specific muscle group (e.g., lateral raise, abdominal crunch)

Determining exercise order

Power → core → assistance

• Multi-joint → single joint; large muscle → small muscle

• Other methods — alternating push/pull or upper/lower

Compound set

2 exercises coupled together that train the same muscle group with no rest between each exercise

Superset

2 exercises that activate opposing/antagonistic muscle groups with no rest between each exercise

Training load

• Athletic populations — % 1RM

• General populations — rating of perceived exertion (RPE) or reps in reserve (RIR)

Volume for strength training

2-6 sets and 6 or less reps

Volume for power training

3-5 sets and 1-2 reps (single-effort) or 3-5 reps (multiple-effort)

Volume for hypertrophy training

3-6 sets and 6-12 reps

Volume for muscular endurance training

2-3 sets and 12+ reps

Rest interval length for muscular strength training

2-5 min

Rest interval length for muscular power training

2-5 min

Rest interval length for hypertrophy training

2-3 min for multi-joint exercises; 60-90 s for single-joint exercises

Rest interval length for muscular endurance training

30 s or less

2-for-2 rule

If the client can complete 2 more repetitions than the rep goal in the final set of an exercise for 2 consecutive training sessions, it’s time to increase weight

Variation

Alteration of training variables to produce adaptations over the long-term

• General population — include variation each week (week 1 should not look exactly like week 2, etc.)

Selectorized machine

Weight machine providing constant resistance through use of a series of cables and pulleys

Plate loaded machine

Machine providing constant resistance and requiring manual loading of weight plates

Rod or linear guided machine

Machine providing constant resistance; movement of weights is limited to a straight path (Smith machine)

Isokinetic machine

Computer-controlled equipment that provides accommodating variable-resistance

Should a closed or open grip be used in resistance training?

A closed grip (thumb is wrapped around the bar) should ALWAYS be used

Valsalva maneuver

Breathing practice where an individual exhales against a closed throat

• Potentially dangerous when used in the wrong way

• Alternative: exhale through the sticking point and inhale during the easier part of the exercise

When should you use a weightlifting belt?

• Recommended for structural exercises that involve lifting maximal or near-maximal loads (e.g., squat, deadlift)

• Not recommended for exercises that do not directly load the trunk (e.g., bench press)

Five-point body contact position

For exercises performed in a supine position, the following should be in contact with the seat, bench, floor, or platform:

1. Back of the head

2. Upper back and rear shoulders

3. Lower back and buttocks

4. Right foot

5. Left foot

Spotting

Providing physical assistance to clients when completing an exercise to reduce risk of injury

When should a spotter be utilized?

1. Overhead (e.g., standing shoulder press)

2. Over the face (e.g, bench press, lying triceps extension)

3. With a bar on the upper back and shoulders (e.g., back squat)

4. With a bar positioned on the front of the shoulders or clavicles (e.g., front squat)

**Explosive or power exercises should never be spotted