Strength training

Question 1

Strength training programme design steps

Answer 1

1 - Needs analysis
2 - Exercise selection
3 - Training frequency
4 - Exercise order
5 - Training load/reps
6 - Volume
7 - Rest periods

Question 1

Needs analysis

Answer 1

SPORT
- Movement patterns
- Muscle groups
- Joint angles
- Types of contraction
- Movement speed
- Fitness qualities required
- Common injuries
- Equipment/resources available
ATHLETE
- Injury history
- Screening results
- Muscle balance
- Goals
- Age
- Coaching avaliable

Question 2

Exercise selection

Answer 2

• Type of equipment available
• Analysis of sport
• Exercise technique
• Target muscle areas
• Specific to the sport

Question 3

Fundamental human movements

Answer 3

1. Knee/quad dominant (lower body push) Squats and variations
2. Hip hinge/dominant (lower body pull) RDL, SLDL
3. Horizontal push, push-ups/bench
4. Horizontal pull, rows
5. Vertical push, overhead pressing
6. Vertical pull, pull-ups
7. Rotary anti-extension, anti-lateral flexion
8. Locomotion carrying, running, walking

Question 4

Training frequency training status

Answer 4

Beginner: 2-3 times per week, 1 exercise list
Intermediate: 3-4 times per week, split routine 2 exercise lists
Advanced: 4+ times per week, split routines, 4 exercise lists

Question 5

Training frequency sport season

Answer 5

1. Off season: 4-5 times per week
2. Pre season: 3-4 times per week
3. In season: 1-2 times per week
4. Post season: 1-3 times per week

Question 6

Training frequency concerns

Answer 6

1. Training load: higher training loads require more recovery
2. Muscular involvement: Lower body needs more recovery than upper body
3. Exercise type: multi joint exercises need more recovery than single joint exercises

Question 7

Exercise order

Answer 7

1. Power before non-power exercises
2. Upper body and lower body exercises (alternated)
3. ‘Push’ or ‘Pull’ exercises (alternated)
4. Superset or compound sets

Question 8

Training load and repetitions

Answer 8

• Amount of weight lifted
• Other training variables
• Light loads are appropriate for beginners
• Heavier loads are needed to apply a progressive overload on advances athletes

Question 9

Determining loads - option 1

Answer 9

Directly testing the 1RM:
- Considering the athletes exercise technique experience
- The option is for resistance-trained and experienced athletes
- Appropriate for multi-joint exercises

Question 10

Determining load - option 2

Answer 10

Estimating 1RM from a multiple RM test

Question 11

Determining load - option 3

Answer 11

Multiple-RM testing based on training phase on training phase/plan

Question 12

Determined load

Answer 12

Method 1 - RM continuum
Method 2 - % of 1RM
Method 3 - Multiple-RM testing

Question 13

Weakness of 1RM table

Answer 13

• Assumes linear relationship
• Trained athletes can perform more reps
• Repetitions are only for one set
• Based primarily on bench press, squat and power clean

Question 14

Power training

Answer 14

• Max power produced at intermediate velocities using moderate loads
• Practical applications 80% 1RM 3-5 reps
• Power exercises cannot be maximally loaded

Question 15

Technical failure

Answer 15

The point at which no more technically correct reps can be performed. Correct place to terminate a set

Question 16

Volume definition

Answer 16

Weight lifted per rep x number of reps x sets

Question 17

Number of reps

Answer 17

Strength - Rule of 10
Power - 15-25 reps

Question 18

Rest periods

Answer 18

• Depending on training goal
• ‘Inversely’ related to load
• Affected by training status
• Not every exercise should have the same rest

Question 19

What can be manipulated within sessions?

Answer 19

• Load
• Volume
• Rest
• Exercise selection
• Exercise order