Lecture 5: RT Program Design Flashcards
Step 1: Needs Analysis
two stage process-
1) evaluation of the requirements and characteristics of the sport
2) profile of the athlete
Purpose of Needs Analysis
to determine unique characteristics in order to design a program specific to the sport
3 components of analysis
a) movement analysis- body and limb movement patterns
b) Physiological analysis- priorities of different fitness components
c) Injury Analysis- common areas of injury/concern (exercises to prevent)
Athlete profile
- training status- includes evaluation of injuries and training background (training program, length of participation, level of intensity, degree of technique)
- Testing and evaluation- fitness testing protocol (pre-season, mid-season, post-season testing)
- Goals- specific and prioritized
- get baseline & complete picture before you start
- dangerous to assume athletes have experience in the gym
Step 2: 1Exercise selection
1) Exercise type
- core exercises (large muscle group) vs. assistance exercises (specific isolated group)
- Structural exercise- involves muscular stabilization of posture during performance of the lifting movement (power exercise)
Power exercise
structural exercises that are performed very quickly and/or explosively
Step 2: 2Movement analysis of sport
- specific adaptation to imposed demands (SAID principle)-> increases positive transfer, specificity-train what you want to improve on
- muscular balance ie) antagonist and agonist
Step 2: 3Athlete’s exercise technique experience
can’t assume that they know what they are doing
Step 2: 4Available equipment and training time
what do you have that is accessible
Step 3: Training Frequency
number of training sessions completed in a given time period
-need more time to recover, cannot handle if not trained
Step 3: Training Frequency Factors
- Athlete training status
- Sport season
- Projected exercise loads
- Types of exercises (low vs. upper)
- Other concurrent training or activities
Beginner athlete rest
at least 1 rest-recovery day between sessions that stress the same muscle groups
Higher trained resistance athletes
use split routine- which trains different muscle groups on different days
Training Frequency via sport season
Off-season- 4-6
Preseason- 3-4
In-season- 1-3
Postseason- 0-3
Other frequency considerations
- athletes who train with maximum or near-max load need more recovery time
- if athlete’s program already includes aerobic or anaerobic training, sport skill practice, or any combination of these components, the frequency of resistance training may need to be reduced (this can lead to overtraining)
Step 4: Exercise order
- the sequence of resistance exercises performed during one training session
- arranged so that an individual’s max force capabilities are available to complete a set with proper technique
4 common methods of exercise order
1) Power, Other core, Assistance exercises
(multi-joint then single joint, large muscles than small muscles)
-pre-exhaustion- purposely fatiguing a large muscle group, increases amount of microscopic tears=hypertrophy
2) Upper and lower body alternated-same day upper body then lower body
3) Push Pull alternated- agonistic muscle groups a rest in b/w no need to rest b/w sets
4) Supersets & Compound sets
-purposely demanding, no rest b/w exercises
Supersets
2 sequentially performed exercises that stress two opposing muscles
Compound Sets
sequentially performing two difference exercises for the same muscle group
-purposely demanding
Step 5: Training Load and Repetitions
see Table 15.8, 15.2, 15.9
Load
amount of weight assigned to an exercise set
-ie- a certain % of 1RM or the most weight lifted for a specified RM
Repetitions
the number of times an exercise can be performed
Testing Options
a) actual 1RM (directly tested)
b) athlete’s estimated 1RM from a multiple-RM test
c) athlete’s multiple RM based on goal repetitions
Peak power is reached with
lifting of very light loads about 30% of 1RM
-decrease weight from 1RM will increase power
Strength
6 or less reps
Power
repetition ranges for 1RM are not consistent with the % RM because with max weight you can’t lift at the required speed
Hypertrophy
8 to 12 reps
Endurance
-anything greater than 12 reps
Performing 1RM involves
- slower movement velocities
- maximal force is generated
- reduced power output
Variation
loads for the other training days are intentionally reduced to provide recovery after a heavy day while still maintaining sufficient training frequency and volume
-build in cycles
Progression
- if athlete can performe 2 or more repetitions over assigned repetition goal in the last set in two consecutive workouts then weight can be added
- 2 for 2 rule
Quantity of load increases
variations in training status, volume loads, and exercises influence the appropriate load increases
-to contend with this variability, relative load increases of 2.5-10% can be used (depends on body type)
Step 6: Volume
total amount of weight lifted in a workout session
Set
a group of repetitions sequentially performed before the athlete stops to rest
Repetition-Volume
the total number of reps performed during a workout session
Load Volume
(#of sets) x (#of reps/set) x wt/rep)
Multiple vs. single sets
standard # of sets=3
- single-set training may be appropriate for untrained individuals or during 1st months of training, higher load is necessary for strength gains
- will adapt to stimulus of one set to failure but require multiple set to continue gaining strength
- multiple sets will increase muscular strength faster than single-set training
Step 7: Rest Periods-
purpose: to regain ATP to ensure quality
Strength
2-5min
Power- single effort
2-5min
Power- multiple effort
2-5 min
Hypertrophy
30s to 1.5min
Muscular Endurance
less than 30s- don’t require as much from the muscles
