Gymnasium Training and Resistance Exercise Fundamentals

Course Overview and Unit Outcomes

• Course Title: HMDC $213$ SU - Introduction to Gymnasium Training
• Instructors: Dr Retief Broodryk and Dr Christo Bisschoff
• Unit Outcomes:     - Demonstrate basic knowledge pertaining to different training methods and training programmes.     - Understand the general training variables ($01$) that form part of general resistance training programmes.     - Distinguish between different training methods, techniques, and equipment ($02$ and $03$).

Basic Terminology in Gymnasium Training

• REPS (Repetitions): The number of times a specific exercise is performed in a single set.
• TRAINING ZONE: The specific range (often based on intensity or heart rate) within which an individual performs an exercise to achieve targeted physiological adaptations.
• SETS: A group of consecutive repetitions for a specific exercise followed by a rest period.
• LOAD: The amount of weight or resistance used during an exercise.
• VOLUME: The total amount of work performed, calculated by multiplying sets, repetitions, and load.
• REPETITION MAX (RM): The maximum amount of weight a person can lift for a specific number of repetitions (e.g., $1$ RM is the maximum weight for one rep).
• REST: The period of time allocated for recovery between sets or exercises.

Acute Program Variables

• Choice of Exercise:     - Exercise Types: Structural, isolated-joint, multiple-joint, and power exercises.     - Contraction Type: Consideration of concentric and eccentric movements.     - Equipment Type: The specific tools used for resistance.
• Order of Exercise:     - Exercise Sequences: Decisions on the order of movements.     - Muscle Group Priority: Large muscle groups vs. small muscle groups.     - Complexity: Complex vs. simple exercises.     - Skill Level: High skill vs. low skill exercises.
• Intensity:     - Resistance Used: The weight load applied.     - Force vs. Power: Power-focused training vs. high-force training.     - Recruitment: The level of muscle fiber recruitment during the movement.     - Repetition Speed: The velocity at which the exercise is performed.
• Number of Sets:     - Volume Effects: How the number of sets contributes to the total physical work performed.     - Equipment Type: Constraints or modifications based on the tools used.
• Rest Period Lengths:     - Force Production: Impact of rest on the ability to generate force in subsequent sets.     - Metabolic Responses: Influence on lactate responses.     - Hormonal Responses: How rest durations affect endocrine signals.     - Power Output Level: Maintenance of high power levels across the workout.

Exercise Selection and Sequencing Strategy

• Exercise Choice Criteria:     - Multi-joint Exercises: These involve more than one joint, such as the Bench Press or Squat.     - Single-joint Exercises: These isolate a specific joint, such as a Bicep Curl.     - Contraction Considerations: Mastery includes understanding both concentric (shortening) and eccentric (lengthening) muscle actions.
• Exercise Ordering Logic:     - Multi-joint exercises are physically and neurologically more demanding (harder) than single-joint exercises.     - Example: Calf raises (single-joint) vs. body weight squats (multi-joint).     - General Rule: Multi-joint exercises should be performed first in a training session while the central nervous system and muscles are fresh.

Rest Interval Guidelines (Bompa & Correra, 2005)

• Improve Maximum Strength and Muscle Tone (Eccentric Focus):     - Load Percentage: $>105\%$ (eccentric)     - Speed of Performance: Slow     - Rest Interval: $4-5\,min$
• Improve Maximum Strength and Muscle Tone (Standard Focus):     - Load Percentage: $80-100\%$     - Speed of Performance: Slow to medium     - Rest Interval: $3-5\,min$
• Improve Muscle Hypertrophy:     - Load Percentage: $60-80\%$     - Speed of Performance: Slow to medium     - Rest Interval: $2\,min$
• Improve Power:     - Load Percentage: $50-80\%$     - Speed of Performance: Fast     - Rest Interval: $4-5\,min$
• Improve Muscle Endurance:     - Load Percentage: $30-50\%$     - Speed of Performance: Slow to medium     - Rest Interval: $1-2\,min$

Periodized Resistance Training Program: $10$-Week Schedule

Day $1$ Training Schedule

• Leg Press:     - Weeks $1-4$: $4$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $4$ sets of $8-10$ reps.
• Knee Extension:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Knee Flexion:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Bench Press:     - Weeks $1-4$: $4$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Lat Pull-down:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Biceps Curl:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Abdominal Crunches:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $12-15$ reps.
• Back Extension:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $12-15$ reps.

Day $2$ Training Schedule

• Leg Press:     - Weeks $1-4$: $4$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $4$ sets of $8-10$ reps.
• Knee Extension:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Knee Flexion:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Seated Calf Raise:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Shoulder Press:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Seated Row:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Triceps Extension:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $2$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $8-10$ reps.
• Abdominal Crunches:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $12-15$ reps.
• Back Extension:     - Weeks $1-4$: $3$ sets of $10-12$ reps.     - Weeks $5-7$: $3$ sets of $12-14$ reps.     - Weeks $8-10$: $3$ sets of $12-15$ reps.

General Resistance Training Principles

• Principle of Individuality: Training should be adjusted based on the unique needs, goals, and physical capabilities of the individual.
• Principle of Specificity: Training must be specific to the type of activity, muscle group, or energetic system that the individual aims to improve (S.A.I.D. principle).
• Principle of Reversibility: Fitness gains are lost when training is discontinued or significantly reduced (the "use it or lose it" principle).
• Principle of Progressive Overload: To induce physical adaptations, the body must be continually challenged with increasing levels of resistance or intensity.
• Principle of Hard / Easy: The training program should alternate between high-intensity (hard) and low-intensity (easy) days to allow for recovery.
• Principle of Periodization: The systematic planning of athletic or physical training cycles (macrocycles, mesocycles, and microcycles) to ensure peak performance and minimize injury.

Questions & Discussion

• Inquiry: The session concludes by inviting any questions regarding the presented material on gymnasium training principles and program design.