Chapter 17: Program Design for Resistance Training Flashcards
Principles of training applicable to resistance training
- Specificity
- Overload
- Progression
Specificity
The method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome
Specificity in resistance training refers to:
- Muscles involved
- Movement pattern
- Nature of the muscle action (speed, force application, etc)
SAID Principle
- Specific Adaptations to Imposed Demands
- Underlying principle is that the type of demand placed on the body dictates the type of adaptation that will occur
Overload
Refers to assigning a workout or training regimen of greater intensity than the athlete is accustomed to
Progression
The intensity of the training needs to become progressively greater
Program Design Variables
- Step 1: Needs analysis
- Step 2: Exercise selection
- Step 3: Training frequency
- Step 4: Exercise order
- Step 5: Training load and repetitions
- Step 6: Volume
- Step 7: Rest periods
Step 1: Needs Analysis
- A 2-stage process determining what the training program will require
Stages of Needs Analysis Step
- Evaluate the requirements and characteristics of the sport
- Assess the athlete
Considerations in Evaluations of the Sport
- Movement analysis
- Physiological analysis
- Injury analysis
Movement Analysis
Body and limb movement patterns and muscular involvement
Physiological Analysis
Strength, power, hypertrophy, and muscular endurance priorities
Injury Analysis
Common sites for joint and muscle injury and causative factors
Athlete assessment
- Evaluate the athlete’s needs and goals through interviews, conducting a variety of tests
- Evaluate the results, determine the primary goal of training
Training Status
An athlete’s current condition or level of preparedness to begin a new or revised program
Training Background
- AKA exercise history
- Training that has occurred before beginning a new or revised program
An assessment of training background should examine:
- Type of training program (sprint, plyometric, etc.)
- Length of recent regular participation in previous training program(s)_
- Level of intensity involved in previous training program(s)
- Degree of exercise technique experience
Exercise Technique Experience
The knowledge and skill to perform resistance training exercises properly
Training Status Classifications
- Beginner (untrained)
- Intermediate (moderately trained)
- Advanced (well-trained)
Beginner Athlete Background
- Current program: not training or just began
- Training age: <2 months
- Frequency (per week): 1-2
- Training stress: None or low
- Technique experience and skill: None or minimal
Intermediate Athlete Background
- Current program: Currently training
- Training age: 2-6 months
- Frequency (per week): 2-3
- Training stress: Medium
- Technique experience and skill: Basic
Advanced Athlete Background
- Current program: Currently training
- Training age: at least 1 year
- Frequency (per week): at least 3-4
- Training stress: High
- Technique experience and skill: High
Physical Evaluation
Involves conducting assessments of the athlete’s strength, flexibility, power, speed, muscular endurance, body composition, cardiovascular endurance, etc
Physical Evaluation for Resistance Training
Focus is on maximal muscular strength
Physical Evaluation and Specificity
Selected tests should be related to the athlete’s sport, consistent with the athlete’s level of skill, and realistically based on the equipment available
What should be done with the results of the assessment?
Results should be compared with normative or descriptive data to determine the athlete’s strengths and weaknesses
Training Goals and Resistance Training
Despite a potential desire or need to make improvements in 2 areas, the program should concentrate on only 1 training outcome per season
Step 2: Exercise Selection
Choosing exercises for a resistance training program
Factors for exercise classification
- Size of muscle areas involved
- Level of contribution to a particular sport movement
Core Exercise
- Recruits 1+ large muscle areas
- Involves 2+ primary joints (multi-joint exercise)
- Receive priority when selecting exercises due to their direct application to the sport
Assistance Exercise
- Usually recruit smaller muscle areas
- Involve only 1 primary joint (single-joint exercise)
- Considered less important to improving sport performance
Structural Exercise
A core exercise that emphasizes loading the spine either directly (back squat) or indirectly (power clean)
Power Exercise
A structural exercise that is performed very quickly or explosively
Movement Analysis
- Focus should be on selecting exercises that are relevant to movement patterns, joint ROM, and muscular involvement
- Exercises should also create muscular balance to reduce risk of injury
Sport-Specific Exercises
- The more similar to an activity an exercise is, the greater likelihood there will be a positive transfer to that sport
- SAID principle
Muscle Balance
- Avoid designing a program that increases risk of injury due to strength disparity between agonist and antagonist
- Does not always mean EQUAL strength, just the right ratio of strength
Agonist
The muscle or muscle group actively causing the movement
Antagonist
The sometimes passive, not concentrically involved muscle or muscle group located on the opposite side of the limb
Recovery Exercise
An exercise that does not involve high muscular or nervous system stress but promotes movement and restoration
What does recovery exercise do?
- Assist in the removal of metabolic wastes and by-products
- Maintain blood flow to the exercised muscles
Exercise Technique Experience and Exercise Selection
Make sure the athlete can perform the required movements
Availability of Resistance Training Equipment and Exercise Selection
Equipment available will impact which exercises can be performed
Available Training Time per Session
Use time wisely
Step 3: Training Frequency
- The number of training sessions given in a certain time period (commonly 1 week)
Considerations for determining training frequency
Consider the athlete’s:
- Training status
- Sport’s season
- Projected exercise loads
- Exercise types
- Concurrent training or other activities
Training Status and Training Frequency
- Traditionally, 3x/week for a novice
- As athlete becomes more advanced, frequency may need to increase
General Guideline for Training Frequency
Schedule training sessions to have at least 1, but no more than 3, rest/recovery days for sessions working the same muscle groups
Split Routine
- For intermediate or advanced athletes
- Instead of training the whole body every session, different areas are trained on different days
- This allows recovery to occur for specific body regions while training frequency increases
Sport Season and Training Frequency
Skill-development may take priority over weight training during the season, so the days/week in the weight room may have to decrease
Training Load and Training Frequency
- Max or near-max loads require more recovery time before training again
- Evidence that upper body recovers faster than lower body from high intensity workouts
Exercise Type and Training Frequency
Single-joint exercises are easier to recover from than multi-joint exercises
Other Activities and Training Frequency
- Frequency is influenced by the overall amount of physical stress
- If there are other forms of training, or a physically demanding job, weight training frequency may need to decrease
Step 4: Exercise Order
- A sequence of resistance exercises performed during one training session
- Exercises should be arranged so that max force producing capacity is available to ensure proper technique
Most common methods for ordering resistance exercises
- Power, Other Core, then Assistance Exercises
- Upper and Lower Body Exercises Alternated
- “Push” and “Pull” Exercises Alternated
- Supersets and Compound Sets
Power, Other Core, then Assistance Exercises
- Power exercises first, followed by other core exercises, then assistance exercises last
- This ensures the most technical and metabolically demanding exercises get priority
Upper and Lower Body Exercises Alternated
- Helpful for untrained individuals if completing exercises for the same area in succession is too difficult
- Minimizes length of rest periods between exercises and maximizes rest for a body area
- Minimizes total training time
- Used in circuit training
Circuit Training
- If exercises are performed with minimal rest periods (20-30 seconds)
- Sometimes used to improve cardiorespiratory endurance
“Push” and “Pull” Exercises Alternated
- Ensures the same muscle group will not be used in 2 exercises in succession
- Reduces effect of fatigue
- Also used in circuit training
Supersets and Compound Sets
- Time efficient and purposely more demanding
- May not be appropriate for unconditioned athletes
Superset
Involves sequentially performed exercises that stress two opposing muscles are muscle areas (an agonist and its antagonist)
Compound Sets
Involves sequentially performing 2 different exercises for the same muscle group
Step 5: Training Load and Repetitions
- Load: The amount of weight assigned to an exercise set
- Repetitions: The number of times an exercise is performed
Mechanical Work
The product of force and displacement
Volume-load
Product of the weight and how many times it is lifted
Repetition-volume
The total number of repetitions
Training load for strength
- 85% or above
- Goal reps: 6 or less
Training load for power (single-effort event)
- Shot put, high jump, weightlifting
- 80-90%
- Goal reps: 1-2
Training load for power (multiple-effort event)
- Basketball, volleyball
- 75-85%
- Goal reps: 3-5
Training load for hypertrophy
- 67-85%
- Goal reps: 6-12
Training load for muscular endurance
- 67% or less
- Goal reps: 12 or more
2-for-2 Rule
If the athlete can do 2+ reps over assigned rep goal for 2 consecutive workouts, weight should be added
Load increases for smaller, weaker, less trained athete
- Upper body: 2.5-5 lb
- Lower body: 5-10 lb
Load increases for larger, stronger, more trained athlete
- Upper body: 5-10 lb
- Lower body: 10-15 lb
Step 6: Volume
Relates to the total amount of weight lifted in a training session
Set
A group of reps sequentially performed before the athlete stops to rest
Multiple vs Single Sets
- Single-set is possibly better for novices
- Multiple sets are better suited for strength gains due to the overall increase in volume
Training Status and Volume
As an athlete adapts to long-term training, increasing volume will be necessary
Training Goals affected by Volume
- Strength and power
- Hypertrophy
- Muscular endurance
Volume Assignments for Strength
- Goal reps: 6 or less
- Sets: 2-6
Strength gains for untrained individuals
Nearly any type of program will work for strength increases
Volume Assignments for Single-Effort Power Event
- Goal reps: 1-2
- Sets: 3-5
Volume Assignments for Multiple-Effort Power Event
- Goal reps: 3-5
- Sets: 3-5
Volume Assignments for Hypertrophy
- Goal reps: 6-12
- Sets: 3-6
Number of exercises per muscle group for increasing muscle size
3+
Volume Assignments for Muscular Endurance
- Goal reps: 12 or more
- Sets: 2-3
Step 7: Rest Periods
- AKA interset rest
- The time dedicated to recovery between sets and exercises
Factors affecting rest time
- Goal of training
- Relative load lifted
- Athlete’s training status
Rest Periods for Strength Training
2-5 min
Rest Periods for Power Training
2-5 min
Rest Periods for Hypertrophy Training
30 seconds to 1.5 min
Rest Periods for Muscular Endurance Training
30 seconds or less
How relative load affects rest time
The heavier the loads are, the longer the rest period should be
How training status affects rest time
If the athlete is not in good physical condition, rest periods may initially ned to be longer than typically assigned
