Resistance Program Design Flashcards
2-for-2-Rule?
If the athlete can perform 2 or more reps over assigned goal in 2 consecutive workouts then weight should be added next session.
Working on 2 different areas at once (i.e. strength, vs. power)?
Despite the need to make improvements in 2 different areas, an effort should be made to concentrate on only one training outcome per season.
Load assignment for assistance exercises?
The heaviest load the assistance exercises should be assigned is 8 RM/80% (even in a strength program) to minimize isolation stress on the involved joint and connective tissue.
Recommended Resistance Training Frequency Based on Training Status?
Beginner 2-3, intermediate 3-4, advanced 4-7
Competitive Period Strength Training?
Want to further increase strength and power with increases in intensity but decrease volume.
Peaking Programs?
Peaking programs attempt to place the athlete in peak condition for about 1-2 weeks and result in a progressive shift from high intensity training towards lower intensity to reduce fatigue as the athlete moves through the taper to competition. Ranges from 50-93% 1RM with very low volumes of 1-3 sets and 1-3 repetitions.
%1RM, reps, sets, rest for different resistance training goals?
Strength: >/= 85%, =6 reps, 2-6 sets, 2-5 min rest
Single Effort Power: 80-90%, 1-2 reps, 3-5 sets, 2-5 min rest
Multiple Effort Power: 75-85%, 3-5 reps, 3-5 sets, 2-5 min rest
Hypertrophy: 67-85%, 6-12 reps, 3-6 sets, 30 sec to 1.5 min rest
Endurance: =67%, >/=12 reps, 2-3 sets, = 30 sec. rest
Training Priorities Based on Season?
Off-Season = Low sports practice, high resistance training (hypertrophy and muscle endurance initially; strength and power later). Preseason = medium sports practice/resistance training (sport/movement specific for strength, power, or muscular endurance based on the sport). In-season = High sports practice, low resistance (maintenance of preseason training goal). Postseason= variable sport practice/resistance training (not specific).
Classifying Resistance Training Status?
Beginner = < 2 months and = 1-2x/week; Intermediate = 2-6 months and = 2-3x/week; advanced > 1 year and >/= 3-4x/week
Alternative to 1RM for untrained, inexperience, or injured athletes?
3RM
Structural Exercise?
A core exercise that emphasizes loading the spine directly (squat) or indirectly (power clean).
What exercises are typically used in testing batteries?
Major upper body exercises (bench press, shoulder press) and exercises that mimic jumping movements to varying degrees (power clean, squat, leg press).
When is estimating % of 1RM most accurate?
Loads greater than 75% of 1RM and fewer than 10 reps.
How does slow-velocity strength relate to speed/power movements?
Power/sport/speed related movements start from zero or near-zero velocities, so slow-velocity strength gains have direct application to power production.
1RM Testing Protocol?
- Warmup with light resistance to easily allow 5-10 reps
- 1 minute rest
- Estimate warm-up load that will allow 3-5 reps by adding
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body - Provide 2 min rest
- Estimate conservative, near-max load that will allow 2-3 reps
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body - Provide 2-4 min rest
- Make load increase
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body - Attempt 1 RM max
- If successful/unsuccessful, provide 2-4 minutes and increase/decrease:
a. 10-20 lbs (5-10%) for upper body
b. 30-40 lbs (10-20%) for lower body - Continue adjusting until finding 1RM (rest 2-4 min.)
