Program design for resistance training

SAID

Type of demand placed on body dictates adaptation that will occur

general to specific

Athletic programs should be periodized to move from __________

Overload

Training at greater intensity than the athlete is used to to adapt beyond baseline

increase volume training frequency intensity exercises complexity variables decrease rest

ways to overload

Progression

Intensity must become gradually and systemically greater in order to continue adaptation

Variation

Removing linearity, reduce monotony, range of stimuli

reversibility

Removing or reducing a training stimulus causing more fatigue/ monotony or deteriorating a fitness characteristic

Individualization

Programs should differ based on goals and needs of each athlete

10-20%

percent of program individualized

Needs analysis Exercise selection Training frequency Exercise order Training load and repetitions Volume Rest periods

Manipulate these variables to develop a program

evaluation of the sport assessment of the athlete

2 parts to the needs analysis

Movement Physiological Injury analysis

3 parts to the evaluation of the sport within needs analysis

training status physical testing goal

3 parts to the assessment of the athlete within needs analysis

core assistance

two exercise types

Core Exercises

1+ large muscle groups (chest, shoulder, back, hip, thigh) - Involve 2 primary joints (split squat, bench, bent over row) - Priority because of their direct application to sport

assistance exercises

Usually recruit smaller muscle areas (upper arm, abs, neck) - Involve 1 primary joint (single joint exercise - bicep curl) - Less important to improving sport performance - Common in prehab/ rehab

Structural Exercises

Core exercise loading the spine directly or indirectly (squat or power clean) - Involves muscle stabilization of posture

Power Exercises

A structural exercise done explosively

3x a week

general training frequency for athletes

1-3 days

general recommendation for rest periods between strength days

2-3 per week

beginner training frequency

3-4 per week

Intermediate training frequency

4-7 per week

advanced training frequency

4-6

off season training frequency

3-4

Pre Season training frequency

1-3

In Season training frequency

0-3

Post Season training frequency

power core assistance

upper lower

push pull

supersets compound sets

4 options to exercise order

compound set

exercise order where you put two exercises of the same muscle group back to back

superset

exercise order where you put two exercises of the opposing muscle group back to back

load

Weight assigned to an exercise set

Mechanical Work

Force x Displacement

Force x Displacement

Mechanical Work

Repetition-Volume

Total number of reps

2.5-10%

general load increase values

Volume-Load

Total amount of weight lifted in training session

(Sets x Reps) x Load per Rep

volume load formula

Rating of Perceived Exertion Repetitions in Reserve Set-Repetition Best

3 different ways you can assign training load and reps

RPE

Modified as 0-10, subjective measure of effort

RIR

Subjective measure on how many more reps you think you could have completed after a set is done

RIR

what type of way to assign training load and reps is More accurate when you’re closer to failure

set rep best

An autoregulatory method that adjusts training loads based on the best performance for a prescribed set and rep scheme

Continuum Concept

what principle says certain RM emphasizes a specific outcome - But training benefits are blended at any given RM - Many rep/set schemes can result in hypertrophy

2-2 rule

add weight next session if athlete does 2+ more reps than assigned in last set for 2 sessions in a row