Resistance Training & Program Design

  • Resistance Training Program Design:
    • Coordination of variables to enable body adaptation and performance improvement.
    • Understanding physiological responses to training stimuli.
    • Adhering to principles of anaerobic exercise prescription.
  • Principles of Anaerobic Exercise Prescription:
    • Specificity: Train in a specific manner for specific adaptations.
    • Overload: Assign workouts of greater intensity than accustomed to.
    • Progression: Systematically increase training intensity for long-term benefits.
  • Resistance Training Program Design Variables:
    • Needs analysis.
    • Exercise selection.
    • Training frequency.
    • Exercise order.
    • Training load and repetitions.
    • Volume.
    • Rest periods.
  • Needs Analysis:
    • Evaluation of the sport.
    • Assessment of the athlete (training status, injury status).
  • Evaluation of the Sport:
    • Movement analysis.
    • Physiological analysis (strength, power, hypertrophy, muscular endurance).
    • Injury analysis.
  • Assessment of the Athlete:
    • Training status (beginner, intermediate, advanced).
    • Physical testing and evaluation.
    • Primary resistance training goal (strength, power, hypertrophy, muscular endurance).
  • Exercise Selection:
    • Exercise Type:
    • Core exercises: Large muscle areas, multijoint.
    • Assistance exercises: Smaller muscle areas, single-joint.
    • Structural exercises: Loading the spine.
    • Power exercises: Explosive structural exercises.
    • Movement Analysis of the Sport:
    • Sport-Specific Exercises: Mimic sport movements.
    • Muscle Balance: Maintain balance across joints.
    • Exercises to Promote Recovery: Low stress, promote movement.
    • Exercise Technique Experience: Ensure proper form.
    • Availability of Resistance Training Equipment.
    • Available Training Time per Session.
  • Training Frequency:
    • Influenced by training status, sport season, training load, and exercise type.
    • Beginner: 2-3 sessions/week.
    • Intermediate: 3-4 sessions/week.
    • Advanced: 4-7 sessions/week.
    • Split routines allow for more frequent training of different muscle groups.
  • Exercise Order:
    • Power, core, then assistance exercises.
    • Alternate upper and lower body exercises.
    • Alternate "push" and "pull" exercises.
    • Supersets and compound sets.
  • Training Load and Repetitions:
    • Inversely related; heavier load = fewer repetitions.
    • Load can be a % of 1RM, or repetition maximum (RM).
    • Load is commonly described as either a certain percentage of a 1-repetition maximum.
    • 1RM and Multiple-RM Testing Options:
    • Actual 1RM (directly tested).
    • Estimated 1RM from a multiple-RM test.
    • Multiple RM based on goal repetitions.
    • Relationship Between Load and Repetitions:
  • Assigning Load and Repetitions Based on the Training Goal.
    • Assigning Percentages for Power Training.
    • Variation of the Training Load.
    • Progression of the Training Load:
    • 2-for-2 rule: Increase load if 2+ reps over goal in the last set for two workouts.
  • Volume:
    • Total amount of weight lifted in a training session.
    • Repetition-volume: Total number of repetitions.
    • Volume-load: Total sets x repetitions x weight.
    • Multiple vs. Single Sets: Multiple sets promote greater strength gains.
    • Primary Resistance Training Goal: Volume is directly based on the athlete’s resistance training goal.
  • Rest Periods:
    • Recovery time between sets and exercises.
    • Influenced by training goal, load, and training status.
    • Strength: 2-5 minutes.
    • Power: 2-5 minutes.
    • Hypertrophy: 30 seconds to 1.5 minutes.
    • Muscular Endurance: ≤30 seconds.
  • Key Terms:
    • 1-repetition maximum (1RM).
    • 2-for-2 rule agonist.
    • antagonist.
    • assistance exercise.
    • circuit training.
    • compound set.
    • core exercise.
    • exercise history.
    • exercise order.
    • exercise selection.
    • exercise technique experience.
    • goal repetitions.
    • injury analysis.
    • intensity.
    • interset rest.
    • load.
    • mechanical work.
    • movement analysis.
    • multijoint exercise.
    • muscle balance.
    • needs analysis.
    • overload.
    • physiological analysis.
    • power exercise.
    • profile.
    • program design.
    • progression.
    • recovery exercise.
    • repetition.
    • repetition maximum (RM).
    • repetition-volume.
    • rest period.
    • SAID set.
    • single-joint exercise.
    • specificity.
    • split routine.
    • structural exercise.
    • superset.
    • training background.
    • training frequency.
    • training status.
    • volume.
    • volume-load.