Resistance Training Program Design Variables
1- Needs Analysis
2- Exercise selection
3- Training Frequency
4- Exercise Order
5- Training load and repetitions
6- Volume
7- Rest Periods
Exercise Order
The sequence of resistance exercises performed during one training session
Power, other core, then assistance exercises
Power exercises such as
- snatch
- hang clean
- power clean
- and push jerk
should be performed 1st in a training session
*followed by other NON-POWER core exercises
*then "assistance exercises
Preexhaustion
reverse" exercise arrangement where the athlete purposely FATIGUES a LARGE muscle group as a result of perfomance of a "single-joint" exercise prior to a "multi-joint" exercise involving the same muscle
Upper and lower body exercises (alternated)
- To recover more fully.... Alternate upper body exercises with lower body exercises
- If the exercise are performed with MINIMAL "rest periods", this method is also referred to circuit training
Push and Pull exercises (Alternated)
- Pushing exercises (bench press, shoulder press, and triceps extension)
Pulling exercise (lat pull down, bent-over row, biceps curl)
Now Step 5:
Training load and repetitions
Terminology used to quantify & Qualify Mechanical Work
- Mechanical work= force x displacement
- Load Volume: a practical measure for the QUANTITIY of work performed in "resistance training"
- load-volume= weight units x repetitions
*An arrangement of rep
What is the relationship between the load and repetitions?
The heavier the load the LOWER the repetitions that can be performed
What is the definition of a load?
A % of a 1-repetition maximum (1RM) or as a repetition maximum (RM)
What is a super set?
Involves sequentially performed exercises that stress 2 OPPOSING muscles or muscle areas (an agonist and its antagonist)
What is a compound set?
involves sequentially performing 2 different exercises for the same muscle group
What is a Load?
- Amount of weight assigned to an exercise set
- MOST critical aspect of a resistance training program
What is a 1-repetition maximum (1RM)?
Greatest amount of weight that can be lifted with proper technique for ONLY 1 repetition
What is a repetition maximum (RM)?
Most weight lifted for a "specified number" of repetitions
1 RM and Multiple- RM Testing Options
How do you test the 1RM
- Requires adequate training status (intermediate or advanced) and experience with the exercise
- Choose CORE exercises for 1RM testing
- Choose exercises that can ACCURATELY & CONSISTENTLY assess muscular strength and that allow the athlete to maintain
Look at 1RM TESTING PROTOCOL
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HOW do you estimate a 1RM?
consult a 1RM table
What are 2 ways beside the 1RM table to estimate a 1RM?
1- Use prediction equations
- they are most accurate when based on LOW (<10) multiple- RM testing
2- Multiple-RM Testing based on Goal repetitions
- 3rd option is to have the strength and conditioning professional to 1st decide the number of repetitions t
What does it mean to assigning Load and repetitions based on the training goal?
Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a % of the 1RM, or the RESULTS of multiple-RM testing
Look at the assigning training loads and repetitions figure
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What should you know about the repetition maximum continuum? (3)
1- use relatively HEAVY loads if the goal is STRENGTH or POWER
2- use MODERATE loads for HYPERTROPHY
3- use LIGHT loads for muscle ENDURANCE
look at the repetition maximum continuum figure
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What does it mean to have a % of the 1RM
It is the relationship between the % of the 1RM and the estimated # of repetitions that can be performed at that load
(allows the CSCS to assign a specific resistance to be used for an exercise in a training session)
*training goal: attained when the athl
Look at table
...
look at slide
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Variation of the Training Load
What is a heavy day load?
It is designed to be FULL repetition maximums, the greatest resistance that can be successfully lifted for the goal # of repetitions
* the loads for the OTHER TRAINING days are reduced to provide RECOVERY after the heavy day while still maintaining suffic
Progression of the training load
What does Timing load increases mean?
- As the athlete adapts to the training stimulus, loads must be increased for that improvement will continue over time
- Monitoring each athlete's training and response helps the CSCS know when and to what extent the loads should increase.
What is the 2 for 2 rule?
- A conservative method that can be used to increase and athletes training loads
- If the athlete can perform 2 or more repetitions over his/her assigned "repetition goal" in the LAST set in 2 consecutive workouts, then WEIGHT SHOULD be ADDED for the next
Look at table
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Define Volume
The TOTAL AMOUNT of weight lifted in a training session
Define Set
A GROUP of REPS sequentially performed BEFORE the athlete stops to rest
Define Load-Volume
The TOTAL NUMBER of SETS x REPS per set then multiplied by the weight lifted per rep
What is the difference between multiple and single sets
Single set training may be appropriate for UNTRAINED individuals or ...
- during the 1st several months of training
- Many studies indicate that HIGHER volumes are NECESSARY to promote further gains in strength, especially for INTERMEDIATE AND ADVANCED re
Step 6
How does a training status determine a work out?
What is a Primary Training Goal?
Training status- it is appropriate for an athlete to perform only 1 or 2 sets as a BEGINNER and to ADD sets as he/she becomes better trained
Primary resistance training goal- Training VOLUME is directly based on the resistance training GOAL
How does volume vary with training for Strength and Power
Volume assignments for power training are typically LOWER than those for strength training in order to MAXIMIZE the quality of exercise
Hypertrophy with training
increase in muscular size are associated with HIGHER training volumes and performing 3 or more exercises per muscle group
How can one work on muscular endurance?
Involve MANY reps (12 or more) per set, LIGHTER loads, FEWER sets
Step 7: Rest Periods
- The time dedicated to RECOVERY between sets and exercises is called the rest period or interset period
- The LENGTH of the rest period between sets and exercises is highly dependent on the
Goal of training
relative LOAD lifted
athlete's training status
Look at table
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Rest periods in strength and power workouts
-Maximal or near-maximal loads require LONGER rest periods
- guide lines range from 2-5 minutes
Rest periods in Hypertrophy
- Short to moderate rest periods are required
- typical strategies range from 30 sec to 1.5 min
Rest periods in muscular endurance exercise
VERY SHORT rest periods of 30 seconds or less required.