2Developing a Resistance Training Program Perform a needs analysisAcute program variablesSAID Principal
3Needs Analysis Physiological needs of sport? The purpose of a needs analysis is so the trainer can design a specific and individualized training program based on the sport/activity of the athlete.Physiological needs of sport?Muscle actions used during the sport?Athlete’s strengths/weaknesses? Any health/injury problems? What phase of competition is athlete in?
4Acute Program Variables Exercise SelectionRepetition VelocityVolumeLoadingRest IntervalsThe purpose of program variables is to make sure the athlete’s specific needs are met, optimal performance can be achieved, there is progression, and to prevent plateaus.
5SAID Principal Specific Adaptations to Imposed Demands The adaptations to resistance exercise are specific to the demands of the program; the demands of the program are determined by the acute program variables
6Training for strength, power, hypertrophy, and endurance: Muscular StrengthNeuromuscular system’s ability to generate forceIncreased amounts of motor units, muscle fibers, a large cross sectional area, and frequent acts of muscle stimulation will all cause an increase in muscle strengthExercise SelectionMultiple-joint exercises- use more muscles, can lift a heavier weight, take more skill and technique (choose multiple joint exercises of optimal gains)Single-joint exercises- hits isolated muscles, less risk of injuryPyramiding- increase weight and decrease reps each set (up and down)Negatives (eccentric), Heavy negativesLoadingDepends a lot on the athlete’s current training statusBeginners % 1RM, Experienced % 1RMVolumeAlso depends on current training statusBeginners can see benefits from single-set programsOverall, multiple-set (2-6 sets, heavy weight, low reps) programs will cause the most muscular strengthRest IntervalsDepends on the exercise: Fundamental (Squat/Dead lift)- 2-3 mins, Assisted (Machine Leg Curl)- 1-2 mins.For muscular strength, 2-3 min rest between sets because we are performing fundamental exercises with a heavy loadRepetition VelocityHow fast we move the loadTraining at moderate velocity produces the greatest increases in strength ( * - sec)
7Muscular PowerPower is increased by performing greater work in the same time, or the same work in lesser timeMax rate of force developed, muscular strength at slow and fast velocities, stretch-shortening cycle, and coordination of movements and skill30-45% 1RM in exercises with little deceleration phases in the lift (hang pulls, squat jumps) will cause maximal mechanical power (high velocity, light load)Exercise SelectionMultiple-joint total-body exercises produce the most power (power cleans, push presses)Explosive movements that allow acceleration through a full ROMLoadingPeriodized throughout the programIntegrate light load, high velocity (30-45% 1RM) with heavy loads ( RM), Maximum Power occurs at 70% of 1 RMVolume3-6 sets of 1-6 reps will maximize powerRest Intervals2-3 mins between setsRepetition VelocityLook to perform each rep with maximal acceleration (concentric phase)
8Muscular HypertrophyMechanical damage, muscle’s cross-sectional area, eccentric muscular contractions, tension, metabolic stressIncrease in protein synthesis after exercise, increase in fast-twitch muscle fibersAffects of testosterone, GH, insulin, IGF-1 on tissues during and after exerciseExercise SelectionCan use single and multiple-joint exercisesMultiple-joint exercises should be performed for long-term gains in muscle sizePyramidingSupersetsNegatives (eccentric)Pre ExhaustionDrop DownsLoadingHeavy loads (70-85% 1RM)VolumeHigh volume (multiple sets for 6-12 reps)Rest Intervals1-2 mins with moderate to high intensity and volume will cause more of an anabolic hormonal response than 2-3 mins rest with very heavy loadsRest 2-3 mins between sets in fundamental exercises and 1-2 mins between sets in assisted exercisesRepetition VelocityThe load, number of reps, and goals of program all come before worrying about the velocity
9Muscular EnduranceMoving a specific pre-training load a maximal number of repsExercise SelectionMultiple or large muscle group exercises will stimulate the greatest metabolic response, leading to improved muscular enduranceCircuit Training- one exercise to the next with minimal rest between exercisesPre ExhaustionSuicidesLoadingLight loadsVolumeHigh volume (multiple sets with 20 or more reps)Rest IntervalsShort rest periods (1 min. if 15 or more reps) (30 sec. if reps)Repetition VelocityFast velocity more effectiveUse slower velocity with repsUse fast velocity with >15 reps
10Phases of Competition Season Offseason (4-6 workouts/week)Preseason (3-4 workouts/week)In season (1-2 workouts/week)Postseason (1-3 workouts/week)
11Three Principals of Progression Progressive OverloadGradual increase of stress placed on the body during resistance trainingOnly occurs if we keep pushing the bodyChange: load, volume, velocity, rest periodsVariationPeriodization, changing the program over time to ensure long-term gainsChange: exercises, intensity, volume, velocitySpecificityTraining is specific to the muscle actions involved and used during the sport
12ReferencesBiren, Gregory and Biren, Blake (2011). Exercise Prescription. “Exercise Prescription”, pp Linus Publications, Inc.Chandler, T.J. and Brown, L.E. (2009). Conditioning for Strength and Human Performance. (Table: Summary of Resistance Training Exercise Prescription. Williams and Wilkins Publishers.Schoenfed, B. (2011). The use of Specialized Training Techniques to maximize Muscle Hypertrophy. Strength and Conditioning Journal. Vol. 33(4), pp , August.