Lecture 8 - Resistance Training Program Design Part 1

8/22/2019 Lecture 8 - Resistance Training Program Design Part 1

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PROGRAM DESIGNPart 1 Individual workouts


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Introduction

Weight training is very unique

Sports have specific rules that you follow, else you lose

There are few hard rules in weight training only guidelines

Program design is an art

If you don't know where you're going, you'll probably end up

somewhere else

There are many, many ways to do things

Everything works, but nothing works forever

However, some methods may be superior for eliciting gains

Learn the basic guidelines!

When you become a master you can manipulate them


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Basic Concepts of Training Theory

Adaptation adjustment of an organism to itsenvironment Exercise is a powerful stimulus for adaptation

Adaptation has four features of importance to training:

Overload magnitude of training load is above normal level Accommodation response to a constant stimulus will decrease

over time

Specificity different training types lead to different results

Individualization everyone is different

Training loads can be classified as: Stimulating positive adaptation can take place

Retaining fitness is maintained

Detrainingdecrease in performance


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Supercompensation

The relationship between work and regeneration that

leads to superior adaptation


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Acute Program Variables

Exercise choice

Includes variations on exercise tempo, negatives, etc.

Exercise order

Number of sets Number of reps per set

Weight x Sets x Reps = volume

Training intensity

% of 1RM Rest periods

We manipulate acute program variables in order to achieve overload

If planned/executed well, this leads to greater strength, hypertrophy, etc.\

If not planned/executed well, it lead to overtraining, decreased performance, etc.


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Exercise Choice

Remember speci f ic ity !

Free weight vs. Machine weight Free weight is generally deemed superior for muscle activation,

requires greater stabilization of body

Machines weights restrict range of motion, but can be safer in some

circumstances Both have a place in a program (but free weight exercises are

generally best)

A good program will use most or all free weight exercises. However,machine exercises do have their place (helpful with hypertrophy).

Single Joint vs. Multi-joint

We rarely move one joint at a time Multi-joint exercises recruit additional muscle mass and have a greater

metabolic demand

Single joint exercises generally require less skill/technique (great forfatiguing exercises)

Multi-joint exercises are limited by a weakest link (i.e., core strength)


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Exercise Choice (cont)

Different exercises for same muscle group

Different angles, grip widths, foot positions, etc., change muscle

recruitment

Bilateral vs. Unilateral

Bilateral allows for greater loads

Unilateral does not usually

Power/plyometric exercises vs. traditional exercises

Exercise techniqueaffects time under tension

Negatives, isometrics, etc.

Tempo (3/0/X/0)

3 sec eccentric, 1 sec pause at midpoint, X as fast as possible

(eXplode), 0 sec pause at end


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Exercise Order

Large muscle group/multi-joint vs. Small muscle group/singlejoint

Large muscle group or multi-joint exercises tend to be more physicallydemanding

Exercises later in the session are affected by fatigue from earlierexercises You do NOT want to have poor technique on big exercises like the squat

and deadlift!

Performing large exercises first allows for the greatest loads and besttechnique This enables greater gains in strength

Push/pull, upper/lower vs. push/push, upper/upper etc. Alternating exercises can allow you to recover somewhat

Not alternating can cause greater fatigue (not necessarily a bad thing)

Supersets/combo sets, etc. Great for saving time

Can cause a great level of fatigue


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Exercise Order in a Nutshell

Perform large muscle group exercises before small

muscle group exercises

Multi-joint before single joint

Alternate push and pull for total body sessions Explosive lifts (e.g., Olympic lifts) before basic strength

(i.e., squat, deadlift) and single joint exercises

Exercises for weak areas before exercises for strong

areas Most intense to least intense (especially when

circuiting/supersetting/etc.)


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Number of Sets

Number of sets regulates volume

In untrained individuals, as few as 2-4 sets per muscle

group can elicit strength gains

At the very beginning, a novice can progress off of single sets

Very soon, they will have to add sets to continue getting stronger

In trained individuals, 4 sets appear to be optimal for

strength gains

In highly trained individuals, as many as 8 sets may be

required (per muscle group, not necessarily per exercise)

Not different between genders


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Number of Reps per set


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RPE (intensity) and # of Reps

For strength, good

technique is key

You should generally

stay between 7 and 9RPE

For hypertrophy,

metabolic demand is

very important

You should hit a lot more9s and 10s


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Intensity (cont)

We will talk more about intensity later

Some exercises can be taxing in a very different way

(CNS)

The deadlift starts with a concentric component and requires you to

hold on to a big weight with your hands

This can be more taxing compared with the squat (starts with

eccentric and you do not have to hold the load in your hands)

You may not be able to max or go heavy as frequently

Going all out every day may be effective for a while, butwill likely lead to injury if a deload is not implemented or

rest/nutrition is insufficient


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Rest Periods

Different rest periods have different effects

Directly affects fatigue/recovery

Strength

3-5 minutes of rest between sets

Hypertrophy

About 60 (as much as 90) seconds between sets

Endurance

30-60 seconds between sets

Rest periods also partly determine total time in the gym

Weight lifting time should generally take 45-60 minutes, no longer

than 90 for most individuals


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How do I put this together in a workout?

Many different ways to do things - make sure you know yourgoals, time commitment, equipment availability, etc.

Number of weight lifting sessions usually varies from 2-6days/week Pick the right number for you 2-3 is sufficient for general health and

muscle development/maintenance if planned appropriately

Style of workout many, many different ways Circuit training

good for general health and muscle maintenance

Bodybuilding

good for muscle growth and physique development

Powerlifting

good for muscle strength, bone density, etc.

Crossfit and other higher intensity programs

good for skill building, power, endurance, etc.


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Circuit Training

Pick 6-8 exercises and perform 10-20 reps or 20-30

seconds of work with 30 seconds of rest for each exercise

Completing all exercises is a set

Complete 3-5 sets with 2-3 minutes of rest in between

This style of training is effective for full body training

Can be done 2-4 times per week effectively

Example circuits:

Monday & Thursday Tuesday & Saturday

A1) Squats x10 B1) Power cleans x10

A2) Military Press x10 B2) Bench Press x10

A3) Deadlifts x10 B3) Lunges x10

A4) Rows x10 B4) Chins x10

A5) Planks x 45-60 seconds B5) Landmines x15


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Bodybuilding Many, many different splits

You will usually need to have greater recovery time between workouts using

the same muscle group

You will be sore, I promise

Generally stay in the 8-12 rep range, but sometimes hit 15-20

4 sets is generally sufficient

Different training splits

2 day 3 day 4 day 5 day 6 day

Day 1 Legs, back, biceps,forearms, abs

Legs, abs Legs, abs Legs, Abs Lower body

pull

Day 2 Chest, deltoids,

triceps, abs

Chest, deltoids,

triceps, abs

Chest, triceps, abs Chest Chest

Day 3 Back, biceps,forearms, abs

Back, biceps,

forearms

Back, Abs Upper back

Day 4 Deltoids, abs Shoulders,Abs

Shoulders

Day 5 Arms Quads

Day 6 Arms


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Powerlifting

Strength is a skill Focus on technique

Weights tend to be heavier, fewer reps (1-6 rep ranges)

However, train like a bodybuilder after main/supplemental

exercises

For rep ranges and total # reps, follow Prilepins table

Day 1 Day 2 Day 3 Day 4

Max effort squat/deadlift Max effort Bench press Dynamic effort

Squat/deadlift

Dynamic effort bench

pressSupplemental squat

movement

Supplemental bench

movement

Supplemental squat

movement

Supplemental bench

movement

Hamstring movement Triceps Hamstring movement Triceps

Low back movement Shoulders Low back movement Shoulders

Abdominals Lats/upper back Abdominals Lats/upper back


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Prilepins Table

Use this table for determining optimal number of reps

when working on strength or power movements

May be too taxing for deadlifting go with the lower end

of the range


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Crossfit et. al.

MON TUES WED THURS FRI SAT SUN

Three rounds for

time of:

Row 1000 meters

20 Pull-ups

30 Box jumps, 20

inch box

21-15 and 9

rep rounds

of:

Left-arm

Kettlebell

snatch, 1.5pood

Right-arm

Kettlebell

snatch, 1.5

pood

Pull-ups

rest For time:

Run 1 mile with a 20

pound medicine ball

60 Burpee pull-ups

Run 800 meters with a

20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a

20 pound medicine ball

15 Burpee pull-ups

For time 15,

12, and 9 rep

rounds of:

45 pound

Dumbbell

ThrusterMuscle-up

Hang power

snatch

3-3-3-3-3

reps

Rest

Workouts are randomized

Generally in some kind of circuit

Uses lots of different kinds of movements


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Questions?

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Lecture 8 - Resistance Training Program Design Part 1