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
