Program Design For Resistance Training

EXSC 541 Exam 2

7 Variables of Resistance Training Program Design

1. Needs Analysis

2. Exercise Selection

3. Training Frequency

4. Exercise Order

5. Training Loads and Repetitions

6. Volume

7. Rest Periods

Two-Stage Process of Needs Analysis

Evaluation of the Sport and Assessment of the Athlete

Evaluation of the Sport

Movement analysis and physiological analysis (strength, power, hypertrophy, endurance priorities) and injury analysis (common sites for injuries)

Assessment of the Athlete

Training status, physical testing, and determining the primary resistance training goal

Chose Exercise Selection knowing

An athletes exercise technique experience, movement requirements of the sport, equipment available, amount of training time available

Core Exercises

Recruit one or more large muscle areas, involve two or more primary joints, receive priority

Assistant Exercises

Recruit smaller muscle areas, involve only one primary joints, considered less important

Structural Exercises

Emphasize loading the spine directly or indirectly. Example: Deadlift

Power Exercises

Structural exercises that are performed very quickly or explosively. Example: Power clean

Training Specificity (SAID- Specific Adaptation to Imposed Demands)

The closer the exercise mimics the sport movement, the quicker the positive transfer

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

Exercise Technique Experience

Do not assume that an athlete will perform an exercise correctly (maybe have the athlete demonstrate)

Training Frequency

The number of training sessions per week. 3 workouts per week is a common recommendation for many athletes

• Training status affects the number of rest days per week

• More Highly Resistance-Trained athletes can use a split routine in which different muscle groups are trained on different days

Training Frequency Consider the Effects of

Other aerobic and anaerobic training, sports skills practice, physically demanding occupations

Exercise Order

Power —> Core Exercises —> Assistance Exercises

Circuit Training

Exercises are performed with minimal rest periods. More metabolic training and less power, hypertrophy, etc.

“Push” and “Pull” Exercises

Alternate push (bench press, shoulder press, triceps extension, etc.) and pull exercises (lat pulldown, bent over row, bicep curls)

Superset

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

• Pre fatiguing something to hit it a second time

Compound Set

Sequentially performing two different exercises for the same muscle group

Volume-Load

=weight units x repetitions x sets

Load

The amount of weight assigned to an exercise set, often characterized as a percentage of 1RM

Repetition Max (RM) and its Testing

Most weight lifted for a specified number of repetitions- requires strength and conditioning professional to first decide the number of repetitions the athlete will perform in the actual program for the exercise being tested

One Repetition Max (1RM) Testing

Choose core exercises for testing and maintain correct body position throughout the testing

Repetition max continuum

• Use relatively heavy loads if the goal is strength or power

• Use moderate loads for hypertrophy

• Use light loads for muscular endurance

Assigning Load and Repetitions

Based on the training goal

• Percentage of 1RM

Variation of the Training Load

• “Heavy day” loads are designed to be full repetition maximums

• The loads for the other training days are reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume

Progression of Training Load

• Loads must be increased so that improvements will continue over time

• Monitoring each athletes training and response helps the strength and conditioning professional know when and to what extent loads should be increased

• Relative load increases of 2.5-10% can be used in place of the absolute values

2-for-2 Rule

Method used to increase an athletes training loads. If the athlete can perform two or more repetitions over their assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.

Volume

The total amount of weight lifted in a training session

Set

A group of repetitions sequentially performed before the athlete stops to rest

Repetition-Volume

The total number of repetitions performed during a workout session

Single Sets

This training may be appropriate for untrained individuals during the first several months of training

Multiple Sets

Studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes

Primary Resistance Training Goal

Training volume is directly based on the resistance training goal

Strength and Power Training Goal

Volume assessments for power training are typically lower than those for strength training in order to maximize the quality of exercise

Hypertrophy Training Goal

Increase in muscular size are associated with higher training volumes and performing three or more exercises per muscle group

Muscular Endurance Training Volume

Involves many repetitions (12 or more) per set, lighter loads and fewer sets.

Rest Periods

Strength and Power: 2-5 minutes

Hypertrophy: 30 secoonds-1.5 minutes

Muscular Endurance: 30 seconds or less