Resistance Training and
Program Design
Program Design
n
Guiding Variables
n
Needs Analysis
n
Exercise Selection
n
Training Frequency
n
Exercise Order
n
Training Load and Repetitions
n
Volume
n
Rest Periods
Program Design
n
Step One – Needs
Analysis
n
A. Evaluate the
Sport
n
Consider the
following questions:
n
What body or limb
movement patterns and muscles are involved in the sport?
n
What factor has
highest priority?
n
Strength
n
Power
n
Hypertrophy
n
Muscular endurance
n
What common joint
and/or muscle sites might be susceptible to injury?
Program Design
n
Step One – Needs
Analysis
n
B. Assessment of
Athlete
n
What is current
training status?
n
Determined by
sportsmedicine professional
n
What is athlete’s
training background or exercise history?
n
Focus on:
n
Type of previous
training program
n
Length of previous
program
n
Level of intensity
in previous program
n
Degree of
“exercise technique” experience
Program Design
n
Assessment Table
Program Design
n
Step One – Needs
Analysis
n
B. Assessment of
Athlete
n
Determine present
physical condition
n
Incorporate
appropriate tests that match sport of individual
n
Typical tests (in
logical order)
1.
Non-fatiguing tests (height, weight, flexibility,
skinfolds & girth measurements, vertical jump)
2.
Agility tests (T-test, Edgren side step,
hexagon test, etc.)
Program Design
n
Step One – Needs
Analysis
n
B. Assessment of
Athlete (continued)
3. Maximum power & Strength Tests (3 RM
power
clean, 1 RM bench press, etc.)
4. Sprint tests (40 yd dash)
5. Local muscular endurance tests (1 min
sit-up)
6. Fatiguing anaerobic capacity tests (400 m
or 300 yd shuttle run)
7. Aerobic capacity tests (1.5 mile walk/run
or 12 min run)*
*
should be performed on another day or allow one hour rest before performing
aerobic test
Program Design
n
Step One – Needs
Analysis
n
C. Determine
“primary” resistance training
goal
n
Improve Strength?
Power? Hypertrophy? Muscular Endurance?
n
Focus on only 1
training outcome per season
Program Design
Program Design
n
Step Two –
Exercise Selection
n
A. Exercise Type
n
Core & Assistive Exercises:
n
Core
n
Exercises that
recruit one or more large muscle areas (i.e. chest, shoulder, back, hip, thigh)
n
Exercises that
involve 2 or more primary joints
n
Exercises that
have direct application to desired sport
Program Design
n
Step Two –
Exercise Selection
n
A. Exercise Type
n
Assistive:
n
Exercises that
recruit smaller muscle areas (i.e. biceps, triceps, abdominals, calves, neck,
trapezius, forearm, lower back, anterior lower leg)
n
Exercises that
involve one primary joint
n
Exercises that
are considered to be less important to sport performance
Program Design
n
Step Two –
Exercise Selection
n
A. Exercise Type
n
Core & Assistive Exercises:
n
Notes:
n
In resistance
training, shoulder region is considered 1 primary joint region; spine is also
consider 1 primary joint
n
Assistive
exercises are generally used for injury rehabilitation and prevention
Program Design
n
Step Two –
Exercise Selection
n
A. Exercise Type
n
Structure and Power Exercises:
n
Structural:
n
Involve muscular
stabilization of posture while performing lift
n
Power:
n
A structural
exercise performed quickly
Program Design
n
Step Two –
Exercise Selection
n
B. Movement
Analysis of Sport
n
Select Sport-specific Exercises:
n
Allow for greatest carryover value
n
(See next table for examples)
Program Design
Program Design
n
Step Two –
Exercise Selection
n
B. Movement
Analysis of Sport
n
Select exercises that account for muscle
balance:
n
Design program that maintains appropriate
strength in opposing muscle groups
n
Agonist vs Antagonist
agonist
– causes action
antagonist
– opposes action passively
e.g.
quadriceps vs hamstrings
Program Design
n
Step Two –
Exercise Selection
n
C. Exercise
Technique Experience
n
Have individual perform a “test” lift
n
If done improperly, demonstrate and give proper
instructions to correct lift
n
Availability of equipment
n
Available training time per session
n
Less time spent on a particular exercise set-up
may allow for more exercises
Program Design
n
Step Three –
Training Frequency
n
How often individual trains per week is dependent upon:
n
A. Training
status
n
For most
individuals, 3 days/week is appropriate
n
Moderately
conditioned, 4 days/week
n
Highly
conditioned, 6-7 days/week
Program Design
n
Step Three –
Training Frequency
n
General
guidelines for scheduling training:
n
At least one rest
or recovery day but no more than 3
n
Between resistance
training sessions that stress same muscle group
n
For number of
sessions per week
n
Beginners – 2-3
sessions per week
n
Intermediates –
3-4 sessions per week
n
Advanced – 4-7
sessions per week
n
Highly trained
can augment conditioning by using a split routine (see example in
following table)
n
Different muscle
groups trained on different days
Program Design
Program Design
n
Step Three –
Training Frequency
n
How often individual trains per week is dependent upon:
n
B. Sport Season
n
More practices
during in-season usually necessitates
n
Decreased time in
weight room
n
Decreased
frequency of resistance training
Program Design
Program Design
n
Step Three –
Training Frequency
n
How often individual trains per week is dependent upon:
n
C. Training load
and Exercise Type
n
Athletes who
train with max or near-max loads will require more recovery time prior to next
lifting session
n
Option
-
Alternate light and heavy training days
(some evidence suggests upper body
muscles recover faster than lower body
muscles)
Program Design
n
Step Three –
Training Frequency
n
How often individual trains per week is dependent upon:
n
C. Training load
and Exercise Type
n
Athletes who
train with max or near-max loads will require more recovery time prior to next
lifting session
n
Note:
- recovery usually quicker from single joint
compared to multi-joint exercises
Program Design
n
Step Three –
Training Frequency
n
How often individual trains per week is dependent upon:
n
D. Additional
Training (outside of wt lifting)
n
If having “heavy
lifting” occupational tasks, should reduce frequency of training sessions
Program Design
n
Step Four –
Exercise Order
n
How should exercises be performed during a session:
n
A. For Highly
Trained Weight Lifters
n
Sequence of
exercises:
n
Power »
Other Core » Assistive
e.g.
snatch, hang clean, push press » squat, lunge, step-up » bicep curls, triceps extension, wrist
curls
n
Or
Multi-joint »
Single
joint exercises
n
Or
Large muscles »
Small
muscle
exercises
Program Design
n
Step Four –
Exercise Order
n
How should exercises be performed during a session:
n
A. For Highly
Trained Weight Lifters
n
An option:
n
Pre-exhaustion or “Reverse” training
- purpose
is to fatigue large muscle groups later, e.g. performing leg curl exercise
before back squat
Program Design
n
Step Four –
Exercise Order
n
How should exercises be performed during a session:
n
B. For Untrained
or Beginning Weight Lifters
n
Sequence of exercises:
n
Upper Body » Lower Body Exercises
- good for recovery
of muscles
- good if training
time is limited; upper
body muscles have
chance to recover
while lower body
muscles are working
- circuit training
is a good mode to
accomplish the
sequence of exercises
Program Design
n
Step Four –
Exercise Order
n
How should exercises be performed during a session:
n
C. For Athletes
Beginning or Returning to Resistance
Training
n
Sequence of exercises:
n
Push » Pull Exercises
- insure that same muscle group will not be
used for 2
exercises in succession
- circuit training
is a good mode to
accomplish the
sequence of exercises
Program Design
n
Step Four –
Exercise Order
n
How should exercises be performed during a session:
n
D. For Moderate
to Highly Trained Individuals in
Resistance Training
n
Sequence of exercises:
n
Supersets » Compound Sets
- superset –
involves 2 exercises in succession
that stress 2
opposing muscles or muscle
areas (i.e.
agonist vs antagonist; bicep curl vs
triceps extension
- compound
set – involves 2 exercises in
succession that
stress the same muscle
group, e.g. bicep
curl vs hammer curl with
dumbbells
Program Design
n
Step Five –
Training Load and Repetitions
n
A. Definitions
n
1RM – weight lifted once & only once
n
10RM – weight lifted 10 times & only 10
times
n
B. Use of %1RM tables to set workloads
(see
Table 18.7)
Program Design
Program Design
n
Step Five –
Training Load and Repetitions
n
B. Use of %1RM
tables to set workloads
n
Not the best idea
to use these tables since:
n
There isn’t a
linear relationship
n
Resistance trained
athletes may exceed # of reps in table
n
Repetitions
performed are based upon one set
n
Almost every study
has used bench press, back squat, or power clean to set up table
n
Repetitions
performed on machines may differ from free weights
n
Small muscle
groups may not allow for as many repetitions as large muscle groups
n
Most accurate
relationship between %1RM and max repetitions is for loads > 75%1RM
& < 10 repetitions
Program Design
n
Step Five –
Training Load and Repetitions
n
C. 1 RM and multiple RM Testing Options:
n
Directly test 1 RM or multiple RM
n
Estimate 1 RM from multiple RM test (e.g. 10 RM)
n
Multiple RM can be based on # of repetitions
planned for that exercise (e.g. goal of 5 reps per set)
Program Design
n
Step Five –
Training Load and Repetitions
n
D. 1 RM Testing
Protocol
1. Warm-up with light resistance (5-10 reps)
2. Allow 1 min for rest
3. Estimate load that will allow 3-5 reps when
adding 10-20 lb for upper body exercise or adding 30-40 lb for lower body
exercise
4. Allow 2 min for rest
5. Repeat step 3
6. Allow 2- to 4-min rest
7. Repeat step 3
8. Attempt 1 RM
9. If successful, allow 2-4 min rest; then retry
step 3 to make sure that you have reached 1 RM
10.
If unsuccessful, allow 2-4 rest; then decrease load 5-10
lb for upper body
ex or 15-20 lb for lower body exercise
i.
Repeat step 8, and continue until successful
Program Design
n
Step Five –
Training Load and Repetitions
n
E. Considerations
for Testing 1RM
1. 1 RM testing is for “core” muscles
2. Avoid 1 RM testing for “assistive” muscles
3. Avoid 1 RM testing for unilateral exercises
Program Design
n
Step Five –
Training Load and Repetitions
n
F. Other
considerations for RM Testing
1.
May use 10 RM as starting base; use protocol similar to 1 RM protocol to
determine 10 RM
a.
Each step would require 10 repetitions
b.
On sequential steps, add ½ wt of 1 RM protocol
c. Utilize prediction table 18.8
2. Prediction equations are more accurate as
loads get heavier (e.g. 8RM to 3RM)
Program Design
n
Step Five –
Training Load and Repetitions
n
F. Other
considerations for RM Testing
3.
Utilize goal repetitions
- professional
trainer decides goal rep #
- should not assign assistive exercises to
greater than 8
RM loads
Program Design
n
Step Five –
Training Load and Repetitions
n
G. Assigning Load
& Repetitions Based on
Training Goal
Program Design
n
Step Five –
Training Load and Repetitions
n
G. Variation of
Training Load
n
Depending on
training frequency, it would be a good idea to vary the loads when doing heavy
lifts for power or other core exercises
n
Instead of heavy
loads on Mon, Wed, Fri, reduce loads but keep repetitions the same
n
e.g. Monday Wednesday Friday
80%1 RM 70%1RM 85%1RM
Load (heavy) (light) (medium)
Reps 5 reps 5 reps 5 reps
Program Design
n
Step Five –
Training Load and Repetitions
n
H. Training Load
Increases
n
Based on the “2
for 2” Rule
n
If athlete can
perform 2 or more repetitions over his/her assigned repetitions goal in the
last set in 2 consecutive workouts for a certain exercise, weight should be
added to that exercise for the next training session
n
E.g. If 3 sets of 10
reps assigned in bench press, and athlete performs 10 reps in all sets, then
individual should try 2 additional reps in 3rd set
Program Design
n
Step Five –
Training Load and Repetitions
n
H. Training Load
Increases
Guideline
for Load Increases
Program Design
n
Step Six – Volume
n
C. Single Sets vs Multiple Sets
n
Both have shown to be effective in gaining
strength
n
Single Set
n
Best used for untrained or 1st
several months of training
n
Multiple Sets
n
Best used for intermediate & advanced
resistance trained individuals
n
Increase strength faster than single sets
Program Design
n
Step Six – Volume
n
D. Assigning
Volume Based on Training Goal
Program Design
n
Step Seven – Rest
Periods
n
The lesser
trained need more rest time