Resistance Training Program Design Ch. 17-22 Flashcards
Beginner: Training age, frequency, training stress, Technique experience and skill
<2 months
<1-2x a week
non or low
none or minimal
Intermediate: Training age, frequency, training stress, Technique experience and skill
Training age: 2-6 months, Frequency: 2-3 x week,
Training stress: Medium, Technique experience and skill: Basic
Advanced: Training age, frequency, training stress, Technique experience and skill
Training age: > 1 year, Frequency: 3-4 x week,
Training stress: High, Technique experience and skill: High.
Off-Season: Sport Practice: Resistance Training: Resistance Training Goal: (initially); (later).
Sport Practice: Low, Resistance Training: High,
Resistance Training Goal: Hypertrophy and muscular endurance
(initially); strength and power (later).
Preseason: Sport Practice: Resistance Training: Resistance Training Goal: (initially); (later).
Sport Practice: Medium, Resistance Training: Medium,
Resistance Training Goal: Sport and movement specific (strength,
power, or muscular endurance depending on the sport)
In-Season: Sport Practice: Resistance Training: Resistance Training Goal: (initially); (later).
Sport Practice: High, Resistance Training: Low,
Resistance Training Goal: Maintenance of preseason training goal
Postseason: Sport Practice: Resistance Training: Resistance Training Goal: (initially); (later).
Sport Practice: Variable, Resistance Training:
Variable, Resistance Training Goal: Not specific, (may include
activities other than sport skill or resistance training)
General guideline for training sessions:
Beginner,
Intermediate
Advanced
schedule training sessions so that there is at least one
rest or recovery day—but not more than three—between sessions that stress the
same muscle groups.
Beginner: 2-3 sessions per week
• Intermediate: 3-4 sessions per week
• Advanced: 4-7 sessions per week
• More highly resistance-trained (intermediate or advanced) athletes can
augment their training by using a split routine in which different muscle
groups are trained on different days.
Athletes sessions per week
Offseason: 4-6 sessions per week
• Preseason: 3-4 sessions per week
• In-Season: 1-3 sessions per week
• Postseason: 0-3 sessions per week
Exercise order
Power, Other Core, Then Assistance Exercises
• Power exercises such as the snatch, hang clean, power clean, and push jerk should
be performed first in a training session, followed by other nonpower core
exercises and then assistance exercises.
• Upper and Lower Body Exercises (Alternated)
• One method of providing the opportunity for athletes to recover more fully
between exercises is to alternate upper body exercises with lower body exercises.
• If the exercises are performed with minimal rest periods, this method is also
referred to as circuit training.
• ―Push‖ and ―Pull‖ Exercises (Alternated)
• Another method of improving recovery and recruitment between exercises is to
alternate pushing exercises (e.g., bench press, shoulder press, and triceps
extension) with pulling exercises (e.g., lat pulldown, bent-over row, biceps curl).
• Supersets and Compound Sets
• A superset involves two sequentially performed exercises that stress two opposing
muscles or muscle areas (i.e., an agonist and its antagonist).
• A compound set involves sequentially performing two different exercises for the
same muscle group.
Mechanical Work formula
Force x displacement
Load-volume formula and defn
weight units × repetitions
practical measure for the quantity of work performed in
resistance training.
Repetition maximum (RM):
most weight lifted for a specified number of
repetitions.
Repetition Maximum Continuum
loads for: strength and power, hypertrophy, endurance
Use relatively heavy loads if the goal is strength or power.
• Use moderate loads for hypertrophy.
• Use light loads for muscular endurance.
Strength repetitions
% of 1 RM
sets
rest
≤ 6 repetitions
≥ 85%
2-6 sets
2-5 minutes
Power repetitions: single effort and multiple effort event repetitions % of 1 RM sets Rest
• Single Effort Event: 1-2 repetitions 80-90% of 1 RM 3-5 sets 2-5 minutes
• Multiple Effort Event : 3-5 repetitions 75-85% of 1 RM 3-5 sets 2-5 minutes
• Hypertrophy repetitions:
% of 1 RM
sets
Rest
6-12 repetitions
67-85%
3-6 sets
30-90 seconds
• Muscular Endurance repetitions:
% of 1 RM
sets
Rest
≥12 repetitions
≤ 67%
2-3 sets
≤ 30 seconds
2-for-2 rule:
if the athlete can perform two or more repetitions over his or her
assigned repetition goal in the last set in two consecutive workouts for a given
exercise, weight should be added to that exercise for the next training session.
Volume:
The total amount of weight lifted in a training session.
Repetition-volume:
The total number of repetitions performed during a workout session.
Load-volume:
The total number of sets multiplied by the number of repetitions per set
then multiplied by the weight lifted per rep.
Stretch reflex
When muscle spindles are stimulated, the stretch reflex is stimulated,
sending input to the spinal cord via Type Ia nerve fibers.
• After synapsing with the alpha motor neurons in the spinal cord, impulses
travel to the agonist extrafusal fibers, causing a reflexive muscle actions
3 phases of the stretch- shorten cycle ( plyometric exercises)
Eccentric: stretch of the agonist muscle
• Amortization: pause between phase 1 and 3 the transition from eccentric to concentric
phases; it is quick and without movement.
• Concentric: shortening of the agonist muscle
Basis of plytometric exercise
A rapid eccentric muscle action stimulates the stretch reflex and
storage of elastic energy, which increase the force produced during the subsequent concentric
action.
Plyometric Training
frequency
recovery
volume
48-72 hours between plyometric sessions is a typical recovery time
athletes commonly perform 2-4
plyometric sessions per week.
of 5 to 10 seconds of rest between
repetitions and 2 to 3 minutes between sets.
Appropriate Plyometric Volumes
• Beginner 80 to 100
• Intermediate 100 to 120
• Advanced 120-140
Balance prerequisites for plyometric training
Three balance tests are performed standing, quarter squat, half squat ( held for 30 sec
SLS 30 sec no falling
An athlete beginning an advanced plyometric program must maintain a
single-leg half squat for 30 seconds without falling.
Impulse
Force x Time
Rate of force development
as the change in force divided by the change
in time
the most critical component to improving speed.
The amount of vertical force applied to the ground during the stance phase
Longer stride lengths as a result of
properly directed forces into the ground
Frequent stride rate.
Change of direction vs. agility
agility has a response to stimulus piece
Areas to work on to increase change of direction ability
increased hip extension velocity
• low center of mass height, increased braking impulse and propulsive
impulse
• increased knee flexion entering the change of direction
• minimized trunk angular displacement entering the change of direction
(deceleration phase)
• increased lateral trunk tilt (during 180° changes)
Volume load
the density of volume performed at prescribed intensities—for
example, three sets of five repetitions at 100 kg results in a volume-load of 1,500 kg
Lactate threshold
is the speed of movement or the percentage of VO2max at
which a specific blood lactate concentration is observed or the point at which
blood lactate concentration begins to increase above resting levels.
Target Heart Rate Calculations
• Karvonen Method
• Age-predicted maximum heart rate (APMHR) = 220 – age
• Heart rate reserve (HRR) = APMHR – resting heart rate
(RHR)
• Target heart rate (THR) = (HRR × exercise intensity) +
RHR
• Do this calculation twice to determine the target heart rate
range (THRR).
Metabolic Equivalents
One MET is equal to 3.5 ml · kg–1 · min–1 of oxygen consumption
and is considered the amount of oxygen required by the body at
rest
Long, Slow Distance Training
Training is longer than race distance (or 30 minutes to 2 hours) at 70% of
VO2max.
Pace/Tempo Training
Intensity at or slightly above competition intensity, corresponding to the lactate
threshold
• Steady pace/tempo training: 20 to 30 minutes of continuous training at the
lactate threshold
• Intermittent pace/tempo training: series of shorter intervals with brief
recovery periods
Interval Training
Exercise at an intensity close to VO2max for intervals of 3 to 5 minutes.
Work:rest ratio should be 1:1.
• This allows athletes to train at intensities close to VO2max for a greater amount of
time.
• It increases VO2max and enhances anaerobic metabolism.
• Method should be used sparingly, and only when training athletes with a firm
aerobic endurance training base.
High Intensity Interval Training
Conducted at intensities greater than VO2max, with work intervals lasting 30-90
seconds
• Work:rest ratio is about 1:5
Long recovery periods needed between sessions
• Benefits include
• Improved running speed and economy
• Increased capacity and tolerance for anaerobic metabolism
Fartlek Training
Combines other methods of training
• Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90%
VO2max)
• Can be adapted for cycling and swimming
• Benefits are likely to include
• Enhanced VO2max
• Increased lactate threshold
• Improved running economy and fuel utilization
Off season training aerobic athletes
General Duration Intensity beginning and end
Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration.
Preseason aerobic athletes
Focus on increasing intensity, maintaining or reducing duration, and incorporating
all types of training.
In-Season aerobic athletes
Program should be designed around competition, with low-intensity and short-
duration training just before race days.
Postseason aerobic athletes
What to focus on.
Focus on recovering from the competitive season while maintaining sufficient fitness.
Stimulus-Fatigue-Recovery-Adaptation Theory
the greater the overall magnitude of the workload encountered, the more
fatigue accumulates and the longer the delay before complete recovery and adaption
can occur.
Fitness–Fatigue Paradigm
An important thing to remember is that fatigue dissipates at a faster rate than fitness, thus
allowing preparedness to become elevated if appropriate training strategies are used to
retain fitness while reducing fatigue
Periodization Cycles
Multiyear plan: 2-4 years, a 4-year training plan is termed a quadrennial plan.
o Annual training plan: 1 year, the overall training plan can contain single or
multiple macrocycles. Is subdivided into various periods of training including
preparatory, competitive, and transition periods.
o Macrocycle: several months to a year, some authors refer to this as an annual
plan. Is divided into preparatory, competitive, and transition periods of training.
o Mesocycles: 2-6 weeks, medium-sized training cycle, sometimes referred to as a
block of training. The most common duration is 4 weeks. Consists of microcycles
that are linked together.
o Microcycles: Several days to 2 weeks, small-sized training cycle; can range from
several days to 2 weeks in duration; the most common duration is 1 week (7
days). Composed of multiple workouts.
o Training Day: 1 day, one training day that can include multiple training sessions
is designed in the context of the particular microcycle it is in.
o Training Session: Several hours, generally consists of several hours of training. If
the workout includes >30 min of rest between bouts of training, it would
comprise multiple sessions.
Sport Seasons to the Periodization Periods
Off Season
preparatory period;
about six weeks
• Preseason
the late stages of the preparatory period and the first transition period with a focus on the strength/power phase of resistance training.
• In Season • Postseason • After the final contest Active or relative rest for the athlete before the start of the next year’s off-season or preparatory period
Preparatory Period
Emphasis of this period
the to phases within
The initial period is usually the longest
• The major emphasis of this period is establishing a base level of conditioning to
increase the athlete’s tolerance for more intense training.
- The general preparatory phase targets the development of a general physical base
- The specific preparatory phase emphasis on sport-specific training activities
Hypertrophy/Endurance Phase
Low to moderate intensity (50-75% of the 1-repetition maximum 1RM)
and high to moderate volume (three to six sets of 8-20 repetitions)
Basic Strength Phase
intensity %
volume ( sets)
reps
Higher intensity (80-95% of the 1RM) and moderate volume (two to six sets of 2-6 repetitions)
First Transition Period:
Between the preparatory and competitive periods. The central
aim of this period is to shift training focus toward the elevation of strength and its
translation into power development
Strength/Power Phase
Low to very high loads (30-95% of the 1RM, depending on the exercise)
and low volumes (two to five sets of 2 to 5 repetitions)
Competition Period: For peaking and maintenance Intensities Volumes Sets/reps
For Peaking,
high to low intensities (50% to ≥93% of the 1RM)
very low volume (1-3 sets of 1-3 repetitions) for 1-2 weeks.
For maintenance, moderate and high intensities (85-93% of 1RM) moderate volumes (about 2-5 sets of 3-6 repetitions).
Second Transition Period (Active Rest)
consists of recreational activity that may
not involve resistance training.
• provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a
new annual training plan or macrocycle. This period should not last longer than
four weeks, because long periods with reduced training will require the athlete to
engage in a longer preparatory period in order to regain sporting form.
Undulating Vs Linear Periodization Models
Linear: traditional resistance training periodization model with gradually progressive
mesocycle increases in intensity over time.
• Undulating or Nonlinear: a periodization model alternative that involves large
fluctuations in the load and volume assignments for core exercises.
Example of an Annual Training Plan (Basektball)
Preseason
• Increased intensity of sport-specific training
• Resistance training three times per week, focused mainly on strength and power
outcomes
• Plyometrics and anaerobic training high priority
• In-Season
• Goal to maintain and possibly improve strength, power, flexibility, and anaerobic
conditioning
• Resistance training limited to 30 minutes one to three times per week, alternated
with plyometric training
• Majority of the athlete’s time spent on skill and strategy development
• Postseason (Active Rest Period)
• No formal or structured workouts
• Recreational activities at low intensity and volume
• Off-Season
• Testing at the beginning and end of the off-season
• Resistance training higher priority (example progresses to a four days per week
split program)
• Aerobic endurance training and flexibility
sub acute phase aka
Fibroblastic Repair:
Daily adjustable progressive resistive exercise (DAPRE) system
First set requires 10 repetitions of 50% of the estimated 1RM.
x Second set requires six repetitions of 75% of the estimated 1RM.
x Third set requires the maximum number of repetitions of 100% of the estimated 1RM.
x The number of repetitions performed during the third set determines the adjustment to be
made in resistance for the fourth set.
