ch 17- program design for resistance training

resistance training program design variables

• needs analysis

• exercise selection

• training frequency

• exercise order

• training load and repetitions

• volume

• rest periods

needs analysis is a two step process that incudes

• An evaluation of the requirements and characteristics of the sport

• An assessment of the athlete

movement analysis

body and limb movement patterns and

muscular involvement

physiological analysis

strength, power, hypertrophy, and

muscular endurance priorities

injury analysis

common sites for joint and muscle

injury and causative factors

assessment of the athlete

• training status

• type of training program

• length of recent regular participation in previous training programs

• level of intensity involved in previous training programs

• degree of exercise technique experience

Physical testing and evaluation

• Physical testing and evaluation

• Tests should relate to the athletes sport.

• Use the results of the movement analysis to select tests.

• After testing, compare results with normative or

descriptive data to determine the athlete’s strengths and weaknesses.

primary resistance training goal

• Typically to improve strength, power, hypertrophy or muscular endurance.

• Concentrate on one training outcome per season.

Choosing exercises for a resistance training program requires knowing

• The movement and muscular requirements of the sport

• An athlete’s exercise technique experience

• equipment available

• The amount of training time

Exercise type

• Core exercises

• Recruit one or more large muscle areas

• Involve two or more primary joints

• Receive priority because of their direct application to the

sport

assistance exercises

• recruit smaller muscular areas

• involve only one primary joint

• considered less important to improving sport performance

structural exercises

emphasize loading the spine directly or indirectly

power exercises

structural exercises that are performed very quickly or explosively

sport specific exercises

• 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.

• This concept is called training

specificity of specific adaptation to imposed demands (SAID)

agonist

the muscle or muscle group actively causing the movement

antagonist

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

exercises to promote recovery

• DO NOT involve high muscular stress or high stress on the nervous system

• promote movement and restoration

exercise technique experience

• do not assume that an athlete will perform an exercise correctly

• if there is any doubt have the athlete demonstrate the exercise and provide instruction as needed

training frequency

is the number of training sessions completed in a given period of time

training status

• Training status affects the number of rest days needed between sessions.

• A frequency of three workouts per week is recommended for many athletes to allow sufficient recovery between sessions.

beginner

2-3 sessions per week

intermediate

3-4 sessions per week

advanced

4-7 sessions per week

split routine

More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a _________ in which different muscle groups are trained on different days.

sport season

Seasonal demands of the sport may limit the time available for resistance training.

training load and exercise type

Athletes who train with maximal or near-maximal loads require more before their next training session.

other training

• Training frequency is influenced by the

overall amount of physical stress.

Consider the effects of:

• Other aerobic or anaerobic training

• Sport skill practice

• Physically demanding occupations

Upper and lower body exercises (alternated)

• One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises.

• If the exercises are performed with minimal rest periods, this method is also referred to as circuit training

“Push” and “pull” exercises (alternated)

• Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).

superset

involves two sequentially performed exercises that stress two opposing muscles or muscle areas (agonist and its antagonist)

compound set

involves sequentially performing two

different exercises for the same muscle group.

work

=force x displacement

volume-load

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

• = weight units x repetitions

Variation of the training load

• “heavy day:” loads are designed to be full repetition

maximums, the greatest resistance that can be

successfully lifted for the goal number of repetitions.

• The loads for the other training days are reduced to provide

recovery after the heavy day while still maintaining

sufficient training frequency and volume.