Principles of Resistance Training Flashcards
Foundational Principles of Resistance Training
Specificity, Variation, Overload, Progression
Specificity
Mode of training, SAID
SAID
Specific Adaptation to Imposed Demands
Variation
Systematic process of altering 1 or more program variables over time. Achieved through periodisation. Allows for training stimulus to remain challenging and effective
Overload
Increasing intensity of workout/regime overtime
increase: weight, frequency, reps or sets, add exercises
reduce: rests
Progression
Increasing training intensity overtime to promote long term benefits. Through increasing technical difficulty or movement intensity
Resistance training design variables
- Needs Analysis
- Exercise Selection
- Training Frequency
- Exercise Order
- Training Loads and Repetitions
- Volume
- Rest periods
Needs Analysis
- Evaluation of the activity or sport - biomechanical, physiological, injury analysis
- Assessment of the individual - training status, performance testing and evaluation, primary resistance training goal
Exercise Selection
Exercise Type Movement analysis of the activity/sport Exercise Technique Experience Availability of Resistance Training Equipment Available Training Time per Session
Core Exercises
Recruit one or more large muscle areas
Involve two or more primary joints.
Receive priority in exercise selection due to direct application to the sport
Assistance exercises
Recruit smaller muscle areas, involve only one primary joint. Useful in injury prevention and rehab.
Considered less important to improving sport performance.
Structural Exercises
Core exercises emphasise loading the spine directly (back squat) or indirectly (power clean) muscular stabilization of posture.
Power Exercises
Structural exercises performed very quickly or explosively
Sport Specific Exercises
Similar training activity to the actual sport movement - specificity
Muscle Balance
Maintain balance of muscular strength across joint and opposing muscles. Does mean equal strength, but the correct ratio. H: Q = 0.6 - 0.8 :1
Exercises to promote recovery and restoration
- do not involve high muscular or high stress on nervous system
- promote movement and restoration
- recovery exercise
- included at conclusion of session or separate
- low load or low intensity
Training Frequency
Number of training sessions completed in a given period. Depends on training status, season, load and exercise type and other training
Beginner Frequency
2-3 sessions per week
Intermediate Frequency
3-4 sessions per week
Advanced Frequency
4-7 sessions per week
Number of rest days between sessions
3 per week
Off-season frequency
4-6 sessions per week
Preseason frequency
3-4 sessions per week
In-season frequency
1-3 sessions per week
