WK4

Unit Housekeeping

  • Labs are not in JO19.149; check Canvas for specific locations.

Objectives

  • Basic components of a training program.
  • Process of constructing a training program.
  • Alignment of exercise selection with training targets.

Training Variables

  • A training variable is something within a program that we manipulate to induce a specific response and/or adaptation.
  • Which training variable(s) is/are manipulated depends on the needs of the athlete, their response to training, and the location within the annual plan.

Periodization vs. Programming

  • Periodization:
    • "Macromanagement" of the training process associated with time periods.
    • Time is allocated toward various fitness phases that strategically align in a unilateral fashion based on a competition calendar.
    • Provides a blueprint allowing the coach to foresee and assign periods of training in order to target the accession and attainment of specific fitness characteristics.
  • Programming:
    • "Micromanagement" of the delineated stages of training.
    • When appropriately constructed, the training program should differentiate the time continuum into discernable patterns based upon intended objectives.
    • Creates the organization of various components of programming (i.e., frequency of training load, training volume and intensity, exercise selection and order, number of sets and repetitions, etc.).
    • Ensures appropriate variation of training factors to modulate fatigue and optimize long-term adaptations.
    • Stone et al. (2021) J Strength Cond Res 35: 2351-2371

Volume

  • One of the primary training factors manipulated within a training program.
    • Incorporates:
      • The time or duration of training
      • The distance covered or volume load performed
      • The number of repetitions performed in a given time
  • Represents the amount of work performed by an athlete.

Manipulating Volume

  • Effective methods of altering the volume performed by an athlete include:
    • Altering the density of training
    • Altering the overall volume of an exercise or session
    • A combination of the two

Intensity

  • Qualitative component of the work performed by the athlete.
  • Within a resistance training setting, it is typically a function of the neuromuscular activation.

Manipulating Intensity

  • Increase the velocity of movement
  • Increase the external load
  • Decrease the interval between repetitions
  • Manipulate the effort relative to the individual’s maximum capacity

The Volume-Intensity Relationship

  • Typically, volume and intensity are inversely related.
  • Changing the emphasis in this relationship allows for targeting of specific physical qualities.
  • Manipulating volume and intensity also facilitates modulation of fatigue.

Density

  • Typically refers to the frequency of training sessions.
  • Can also refer to the frequency of repetitions (work) performed per unit of time.

Complexity

  • Refers to the degree of sophistication or biomechanical difficulty of a movement or skill.
  • Allows for the manipulation of training exercises relative to the overall training demands and the status of the athlete.

Components of a Training Session

  • A resistance training session is broken into three main sections:
    • The warm-up
    • The main session
    • The cool-down

The Warm-Up

  • Designed to prepare the athlete for the session
  • Should align with the RAMP protocol
    • Raise – heart rate and blood flow
    • Activate and Mobilize
    • Potentiate
  • Should not take more than 5-10 minutes

The Main Session

  • Contains the bulk of the training session.
  • Exercise order should follow a logical sequence.
    • Example Exercise Classification:
      • Core Exercise: Back Squat
      • Accessory: Single Leg Squat
      • Auxiliary: Leg Extension

The Cool-Down

  • Targets the restoration of function and reduction in arousal.
  • Commonly entails flexibility and/or mobility work.
  • Shouldn’t take more than 5-10 minutes.

Designing a Training Program

Step 1 – Needs Analysis

  • Training must align with:
    • The movement priorities of the sport
    • The physical qualities underpinning the sport
    • Common sites of joint and muscle injury
  • The program is dependent on the physical status and needs of the athlete.
  • Program should also align with the overall annual/multi-year plan.

Step Two – Exercise Selection

  • Exercises can be classified as:
    • Core
    • Assistance
    • Auxiliary
  • Chosen exercises should logically align with the demands of common movements in the sport.
Exercise Order
  • Core Exercises (must have):
    • Back Squat
    • Chin Up
    • Deadlift
    • Bench Press
    • Power Clean
  • Assistance Exercises (good to have):
    • Split Squat
    • Pulldowns/Rows
    • Romanian Deadlift
    • Incline Bench
    • Clean Pull
  • Auxiliary Exercises (nice to have):
    • Leg Press
    • Cable Row
    • Hamstring Curl
    • Chest Fly
    • Shrugs

Exercise Selection – Specificity

  • Exercises shouldn’t be selected based on how similar they look to sporting actions/skills.
  • Exercises should be selected based on the physical adaptations that you’re trying to develop.
    • Improvements in the ability to access energy
    • Improvements in the ability to express force
  • Goodwin JE, Cleather DJ. The biomechanical principles underpinning strength and conditioning. In: Strength and Conditioning for Sports Performance. I. Jeffreys, J. Moody, eds. Oxon, UK: Routledge, 2016, 36-66.
  • Transfer of training occurs in different ways
    • Primary transfer
    • Secondary transfer
    • Tertiary transfer
    • Acceptance of generality
  • Combination with variation
  • Consideration of the direction of forces relative to the athlete rather than the global frame
    • Goodwin JE, Cleather DJ. The biomechanical principles underpinning strength and conditioning. In: Strength and Conditioning for Sports Performance. I. Jeffreys, J. Moody, eds. Oxon, UK: Routledge, 2016, 36-66.
    • Fitzpatrick et al. (2019) Sports 7: 30

Principle of Dynamic Correspondence

  • A set of criteria that allow the description of the relative similarity between training activities and a chosen sport skill/movement.
  • Provides guidance to coaches as to the likely transfer of training that will be seen from general training methods
    • Suarez et al. (2019) Strength Cond J 41: 80-88
Principle 1 – Amplitude and Direction of Joint Movements
  • Refers to the range of motion or degree of displacement during a movement
    • Suarez et al. (2019) Strength Cond J 41: 80-88
Principle 2 – Accentuated Regions of Force Development
  • Refers to the specificity of muscular effort and force application throughout a movement
  • Provides the basis for using “special” exercises or loading strategies
    • Suarez et al. (2019) Strength Cond J 41: 80-88
Principle 3 – Dynamics of Effort
  • Refers to the force-velocity characteristics of training means
  • Determines the magnitudes of force and velocity that athletes need to be exposed to throughout training
    • Comfort et al. (2023) J Strength Cond Res 37: 1163-1190
    • Suarez et al. (2019) Strength Cond J 41: 80-88
Principle 4 – Rate and Time of Maximum Force Production
  • Training should use tasks that have similar time constraints to sports-specific movements
    • Haff & Nimphius (2012) Strength Cond J 34: 2-12
Principle 5 – Regime of Muscular Work
  • Denotes the type of muscle actions that should be targeted during training
  • Also inclusive of the stretch-shortening cycle
    • Appleby et al. (2020) J Strength Cond Res 34: 54-64

Step Three – Training Frequency

  • Refers to the number of sessions completed in a given time-period
  • Dependent on the athlete’s training status and training history
  • Also dependent on the demands of the training means chosen
  • Higher intensity requires greater recovery time

Step Four – Exercise Order

  • The order of the exercises chosen in the program should be logical
    • Exercise Classification:
      1. Back Squat (Core Exercise)
      2. Bench Press (Core Exercise)
      3. Single-Leg Squat (Assistance)
      4. Barbell Row (Assistance)
      5. Abdominals (Auxiliary)

Step Five/Six – Training Load and Volume

  • The work and intensity required of the athlete should be aligned with the portion of the annual plan that the athlete is in
  • This is also dictated by the complexity of the exercises chosen as part of the program
    • Mesocycle Focus & Work Demands:
      • Accumulation: High volume, Moderate intensity
      • Transmutation: High intensity, Moderate-high volume
      • Realization: High intensity, Low-moderate volume
Step Five/Six – Loading Strategies
  • Training to failure
  • RM Zones
  • Not training to failure
    • Percentage-based
    • Autoregulatory methods
      • Subjective
      • Objective
  • Training Target & Loading Zone:
    • Strength/Power: 1-5 RM
    • Hypertrophy: 6-12 RM
    • Muscular Endurance: 12-20+ RM
Step Five/Six – Loading Strategies
  • Heavy/Light days
  • 5-20% reduction in load from day 1 to day 2
  • Carroll et al. (2019) Int J Sports Physiol Perform 14: 46-54

Step Seven – Rest Periods

  • Rest periods should be aligned with the aims of the training session
  • Rest periods should also be realistic relative to the constraints of the session
    • Training Goal, Textbook Rest Period, Improved Rest Period:
      • Strength: 2-5 min, 2-5 min
      • Power: 2-5 min, 2-5 min
      • Hypertrophy: 30 s to 1.5 min, 2-3 min
      • Muscular Endurance: ≤30 s, 0.5-1 min