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Resistance Training
Program Design
Resistance Training Program Design 1
Readings:
NSCA text: Chapter 15 pp 347 385
Resistance Training Program Design 2
General Training Principles
Specificity
Anatomical: If you want better shoulder musclefunction, use must train THOSE muscles
Functional: If you want better muscle
size/strength/power/endurance in the shoulders,you must design a program for musclesize/strength/power/endurance, respectively
3Resistance Training Program Design
General Training Principles
Overload
You must stress your neuromuscular systemgreater than what it is used to
Load (i.e. lbs lifted), speed, # sets, frequency/wk, rest
(min between sets, days between work outs) Progression in overload
Appropriate increases (frequency and size) in
training stress as the body adapts
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Initial consultation and fitness evaluation
Initial consultation: resistance training status
9Resistance Training Program Design
Initial consultation and fitness evaluation
Fitness Evaluation resistance training
specific (for this 416 unit)
1-RM strength assessment for a variety ofresistance exercises is standard
Two 1-RM techniques covered in KIN 306
Compare to norms or criterion standards (KIN 306)
Assessment of other muscular function (power &
endurance), &/or functional movement screennot typically done outside of athlete assessment(& not done in KIN 416)
10Resistance Training Program Design
Initial consultation and fitness evaluation
Set goals
Muscular Endurance
Performance of many reps at submaximal loads
Muscular Hypertrophy
Muscle size
Do not use the term TONE. (e..g, He is really welltoned)
toned is a nonspecific, misused term. The accuratephysiological use of the term Muscle Tone refers to abasal level of muscle activation, even when relaxation isattempted
11Resistance Training Program Design
Initial consultation and fitness evaluation
Set goals
Muscular Strength
Ability to lift heavy loads
Muscular Power
Ability to move moderate to heavy loads at high speeds
not mentioned as training goal in NSCA chpt 15
discussed in KIN 410
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Initial consultation and fitness evaluation
Set goals
Many people refer to lifting weights as StrengthTraining (even though they are not really doing aprogram designed to effectively developstrength)
Use the term RESISTANCE TRAINING,encompasses:
Different training goals (strength, size, endurance,power)
Different loading modalities (free or machine weights,body weight, medicine balls, etc.)
13Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
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Choice of exercises Overwhelming number of choices
15Resistance Training Program Design
Choice of exercises
Select based on:
Equipment available
Time available (# exercises possible, time to learn
new exercises)
Clients experience (no to high skill) to do exerciseproperly
Specific body parts to be trained
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Choice of exercises - definitions
Core versus Assistance exercises
What does the term COREmean
17Resistance Training Program Design
Choice of exercises - definitions
Core Exercise: (NSCA text)
typically more effective at helping a client reachtheir exercise goals
A multijoint exercise (2 or more primary joints
move)
Recruits one or more large muscle group(s) orarea(s)
e.g., chest, shoulder, upper back, hip/thighs Involves synergistic help of one or more smaller
muscle groups
e.g., biceps, triceps, abs, calves, forearms, lower back
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Choice of exercises - definitions
Core exercise examples: (NSCA text)
Bench Press
Shoulder + elbow joints
Pecs
Anterior deltoid & triceps brachii
Squat
Hip + knee + ankle joints
Gluts + quads
plantar flexors
Another example?
19Resistance Training Program Design
Choice of exercises - definitions
Structural Core Exercise: (NSCA text)
Core exercise that places load on the spine
Requires torso muscles to maintain erect or near-
erect posture during exercise
e.g., Shoulder press, back squat
Another example?
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Choice of exercises - definitions Power (explosive) Structural Exercise:
(NSCA text)
Structural core exercise that is performed veryquickly
e.g., power clean, snatch
Note: other exercises can be performedpowerfully, that are not structural core exercises
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Choice of exercises - definitions
Assistance Exercise: (NSCA text)
A single primary joint exercise
Recruits a small muscle group or only one largemuscle group or area
e.g., biceps curl, dumbbell fly
22Resistance Training Program Design
Choice of exercises - definitions
What does the term COREmean
23Resistance Training Program Design
Choice of exercises - definitions
Brumitt definition
24Resistance Training Program Design Brumitt, (2004) The Missing Component to Core training:
Endurance. NSCAs Performance Training Journal. 3(6): 16-18
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Choice of exercises - definitions
Hasegawa
definition
25Resistance Training Program Design Hasegawa, (2004) Using the Overhead Squat for Core
Development.NSCAs Performance Training Journal. 3(6): 19-21
Choice of exercises - definitions
Handzel
definition
26Resistance Training Program Design Handzel, (2003) Core Training for Improved Performance.
NSCAs Performance Training Journal. 2(6): 26-30
Choice of exercises - definitions
Stecyk
definition
27Resistance Training Program Design Stecyk et al., (2008) The Missing Link: Integrated Core Training.
NSCAs Performance Training Journal. 7(6): 13-16
Choice of exercises - definitions
Web site
definition
28Resistance Training Program Design http://www.ab-core-and-stomach-exercises.com/core-exercises-.html
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Choice of exercises - definitions
Definition used by some eliteathlete trainers. E.g. Strength andPower Hour podcast 09-06-14, Dr. Kramerand host. 125
Core Capabilites
Core Lifts= squat, press, pull (e.g., cleans, dead lifts),
posterior chain of hamstring29Resistance Training Program Design
Choice of exercises - definitions
What does the term COREmean
30Resistance Training Program Design
Choice of exercises - definitions
What does the term CORE
mean?
In 416 we use the term Core Exercise
(& Assistance Exercise) as defined inNSCA text.
We also will have a lab to learn aboutTrunk & Pelvis Core Exercises
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Choice of exercises - definitions
Open Kinetic Chain Exercise
Distal aspect of the extremity is free in space
Straight leg raise, hamstring curl, knee extension, etc.
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Choice of exercises - definitions
Closed Kinetic Chain Exercise
Distal aspect of the extremity is fixed to an objectthat is either stationary or moving
Leg press, squat, lunge, step-ups, etc.
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Choice of exercises - definitions
Open & Closed Kinetic Chain Exercise termsare widely & commonly used to define legexercises, particularly related to kneerehabilitation e.g., pg 547 text; Fleming et al., (2005) Open- or closed-kinetic chain exercise
after anterior cruciate ligament reconstruction? Ex Sci Sports Rev. 33:134-140
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Choice of exercises - guidelines
One Exercise per muscle group
Great for beginners
2 different exercises per group subsequently
Client Specific Exercises
Based on weakness/injury or athletic performanceneeds
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Choice of exercises guidelinesFunctional training??
36Resistance Training Program Design
Isolated exercises,
free or machine
Biceps curls, triceps
extensions, knee
extensions,
hamstring curls
COMPLETELY non-
functional exercises.
The body does not
work this way in
producing real lifemovements
Exercises involve
ONLY patterns and
loads used in
performance
Boxing arm thrust,
golf swing, soccer
kick, swim stroke
Poor Training
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Choice of exercises guidelines
Functional training??
37Resistance Training Program Design
Exercise program that
involves:
90% multijoint
90% whole body, hand-to-
foot forces
90% on your feet
Movements patterns that
are similar to performance
PLUS
Opposing movements
Fundamental movementpatterns (push, pull, squat)
Selective isolated muscle
exercises for activation
and/or rehab
Functional EFFECTIVE
Exercise
Choice of exercises McGills
recommendations of exercises to avoid, forlow back health
generating twisting torque while twisting
away from neutral, appears to beproblematic. Now consider the torso twisting
machines found in various fitness andtraining facilities. here is a machine that
will lead to troubles in many athletes. (pg 103 3rd
ed)
the kinematic act of twisting [against no load = one end of force vsvelocity curve] or generating the kinetic variable of twisting torque whilenot twisting [isometric against load = opposite end of force vs velocitycurve]seems less dangerous than epidemiological surveys suggest (pg102 3rd ed)
38Resistance Training Program Design
Choice of exercises McGillsrecommendations of exercises to avoid, forlow back health
we do not recommend the spine twistingmachines (pg 70 3rd ed)
39Resistance Training Program Design
Choice of exercises McGillsrecommendations of exercises to avoid, forlow back health
Back extension machines that take spine tofull flexion (pg 70 3rd ed)
Low back health requires extensor endurance
NOT strength (pg 233 3rd ed)
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Choice of exercises McGills
recommendations of exercises to avoid, forlow back health
41Resistance Training Program Design
(McGill 3rd edpg 75)
42Resistance Training Program Design
Choice of
exercises McGillsrecommendations ofexercises to avoid, forlow back health
Neutral (=good)versus
Flexed (=bad)lumbar spine
Choice of exercisesMcGills recommendations ofexercises to avoid, for low backhealth
There is a messagehere for those whohave no injury
history: the spinemust not bendwhen underload (pg 301 3rd ed)
43Resistance Training Program Design
Movewithyourthoracicspineandhips
Keepyourlumbarspinestable(to transferforcesgeneratedelsewhere,notgenerating
movement).abs aredesigned toresistmovement,not createit (pg 48)
DevelopcorestabilityNOTcrunches
Picture Source: TheIMPACT! Body Plan,Todd Durkin
Choice of exercises McGills recommendationsof exercises to avoid, for low back health
the spine must not bend when under load (pg 301 3rd ed)
44Resistance Training Program Design
The spine should be held in a neutral position during the lift of the weight,the spine does not flex or extend under the load
e.g., rowing movements
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Choice of exercises McGills recommendationsof exercises to avoid, for low back health
the spine must not bend when under load (pg 301 3rd ed)
45Resistance Training Program Design
The spine should be held in a neutral position during the lift of the weight,
the spine does not flex or extend under the loade.g., flexion movements
Gustav Zanders Abdominal Machine 1890s
Choice of exercises McGills recommendations ofexercises to avoid, for low back health
the spine must not bend when under load (pg 301 3rd ed)
e.g., squat = hip flexion/extension NOT lumbar flexion/extension (pg 314 3rd ed)
46Resistance Training Program Design
Choice of exercises McGills recommendations ofexercises to avoid, for low back health
the spine must not bend when under load (pg 301 3rd ed)
e.g., squat = hip flexion NOT lumbar flexion
47Resistance Training Program Design
Choice of exercises McGillsrecommendations of exercises to avoid, forlow back health
Athletes should avoid end range of motion duringexertion (pg 140 3rd ed)e.g., golf swing = high rotational velocity forces passive tissues toexperience impulse loading when they act to create a mechanicalstop to motion
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Choice of exercises McGills
recommendations of exercises to avoid, forlow back health
This is notjustifiable for anypatient and is a poormethod for athletesas well! (pg 99 3rd ed)
49Resistance Training Program Design
1000 lbscompression onthe spine
1400 lbscompression onthe spine
Superior exercises forback extensorsLow back healthrequires extensorendurance NOTstrength (pg 233 3rd ed)
Choice of exercises McGills
recommendations of exercises to avoid, forlow back health
Trunk flexion exercises:
hanging with the arms on an
overhead bar and flexing the hipsto raise the legsgenerates well
over 100 Nm of abdominal torque
to a spine that is often flexed dueto faulty technique. (McGill 3rd ed pg 95) Use side bridge for similar muscle
activation with lower spine loads
50Resistance Training Program Design
Choice of exercises McGillsrecommendations of exercises to avoid, forlow back health
Sitting: the sitting posture required of many
machines results in increased bending
loading to the back for example manyseated leg press machines force the lumbarspine into flexion with the application ofcombined shear and compression. Iwould very rarely recommend this approach,
except in some very particular cases (McGill 3rded pg 42)
51Resistance Training Program Design
Choice of exercises McGills recommendations
of exercises to avoid, for low back health Sitting: There are many other
examples of machinesthat require considerationfor optimizingperformance and safety: Any machine that
requires a sitting posture.(McGill 3rd edpg 43)
Certainly, athletes whoresistance train in aseated position would bewell advised to questiontheir rationale (McGill 3rd edpg 94)
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Choice of exercises McGills recommendations
of exercises to avoid, for low back health Sitting: nosingle,ideal sittingpostureexists;rather theyrecommenda variableposture to
minimize therisk of tissue
overload.(McGill 3rd edpg 94)
53Resistance Training Program Design
Choice of exercises McGills recommendations
of exercises to avoid, for low back health:
Avoid the highshearing forces
good-bye togood-mornings
54Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
55Resistance Training Program Design
Frequency
# of workouts/week Determined by:
Clients training status (1-3 days between trainingthe same muscle group)
Other exercise & physical activities
Clients schedule, health, other life demands, etc.
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Frequency
Beginner clients can train
(2-)3 days/wk
Whole body workouts
At least 48 hrsrest/recovery betweenworkouts
Exercise of a specific body
part occurs (2-)3 x/week
57Resistance Training Program Design
Frequency
Intermediate or advanced clients can train 4+
days/wk AND have rest days betweentraining the same muscle group by:
Split routines:
Different muscle groups are trained ondifferent days
58Resistance Training Program Design
Frequency
Split routine examples:
Upper body Mon & Thurs (More upper body exercisesthan in beginner whole body workout)
Lower Body Tues & Fri (More lower body exercises than
in beginner whole body workout) At least 72 hrs rest/recovery between same body
part
Note that exercise of a specific body part onlyoccurs 2x/week
59Resistance Training Program Design
Frequency
Split routine examples:
Selected combo 1 upper & lower body
Selected combo 2 upper & lower body
Selected combo 3 upper & lower body
3 days workout, one day rest, repeat, repeat,repeat.
At least 96 hrs rest/recovery between sameexercise
Note that same exercise only occurs approx2x/week
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Frequency: Rest/Recovery days
To Facilitate Recovery on Rest Days
Consider :
Active recovery = low intensitycardiovascular activity
On all days, to support recovery, think about:
Sleep
Nutrition
Hydration
61Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
62Resistance Training Program Design
Order of exercises
Sequence of exercises within a single workout
Arrange order so that fatigue caused by oneexercise has the least possible impact on thecapacity to perform the subsequent exercises
Consider and combine the following:
Core vs. Assistance exercise
Muscle area in body
Nature of the movement (push/pull)
63Resistance Training Program Design
Order of exercises
Core vs. Assistance exercise
1. Power exercises first
These require the greatest motor skill & focus, &are typically core multijoint exercises using largemuscles
2. Core exercises second
These are multijoint, large muscles
3. Assistance exercises third
These are small muscles and/or single jointmovements
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Order of exercises
Muscle area in body
TRY:
Alternating upper and lower body
e.g, lat pull downs then leg extensions then shoulderpress then Standing Calf (Heel) Raise etc.
65Resistance Training Program Design
Order of exercises
Muscle area in body
TRY:
Alternating Push & Pull
E.g., bench press then seated rows
But this does not reduce fatigue between exercises aswell (as alternating upper & lower) because antagonistsare always active as stabilizers. E.g., once you fatigueyour pecs & triceps you will not do a rowing pull as
strongly
66Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
67Resistance Training Program Design
Load
Weight to lift for a given exerciseTwo methods to set load:
1. % of 1-RM
2. Repetition Maximum (RM)
(% of body weight technique not discussed)
68Resistance Training Program Design
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Load
Basic Definitions:
Repetition = rep = a single movement cycleagainst a resistance (e.g., flexion +extension cycle of a bicep curl, a throw of amedicine ball)
Set = a group of repetitions performed
consecutively (typically with rest periodbetween sets)
69Resistance Training Program Design
Load
%1-RM method to set load (overview):
1. Determine clients maximum strength for theexercise
= max weight that can be lifted once with propertechnique
= 1-repetition maximum, (1-RM)
2. Set training load based on training goals as
% of 1-RM
70Resistance Training Program Design
Load
Repetition Maximum (RM) method to set load(overview):
RM = Most weight client can lift for a specifiednumber of repetitions
e.g, The most weight a client can bicep curl 6xis 35 lbs
the biceps curl 6RM is 35 lbs
71Resistance Training Program Design
LoadAs load decreases you can do morereps
BUT: table is guideline only, notmathematical or physiological rulebecause many factors affect therelationship
Training statusMore trained = more reps possible at given % 1-RM
Applies to single setSubsequent sets lower reps due to fatigue
Table largely based only bench press, backsquat, power clean
Application to other exercises?
More reps possible on a machine vs. freeweight version of same exercise
# reps for assistance exercise may be lower
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Load: %1-RM based methods
How to determine clients 1-RM strength for
an exercise?
Method #1: Progressively increase load to findmax load client can lift 1x
73Resistance Training Program Design
Load: %1-RM based methods
Method #1: Progressively increase load tofind max load client can lift 1x
Rarely done, particularly in personal trainingsettings, because it is not to be done:
1. If training status or general health is low
2. It technique is low e.g., a well trained person starting a new lift but lacking
technique
3. If safety and physical risk of max load is high,
even for highly trained person (1-RM load ishuge!)
e.g. lunge balance safety and spinal compression withextreme load
Continues next slide.
74Resistance Training Program Design
Load: %1-RM based methods
Method #1: Progressively increase load to
find max load client can lift 1x
Rarely done, particularly in personal trainingsettings, because it is not to be done:
4. For assistance exercises
Do not apply high loads to single muscle groups andjoints (core only)
75Resistance Training Program Design
Essentials of Strength Training and Conditioning text (3 rd ed, pg 395) states:
1RM testing is reserved for resistance trained athletes who are who areclassified as intermediate or advanced, and who have technique experience inthe lift being tested
Is for core exercises
Is NOT for core exercises that require stabilization by smaller muscle groups(e.g. in test of upper back muscles in bent over row, lower back muscles mayfatigue)
Load: %1-RM based methods
How to determineclients 1-RMstrength for theexercise?
Method #2: Use submaximal
loads to predict the maxload client can lift 1x
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Load: %1-RM based methods
Method #2: Use submaximal loads to predict themax load client can lift 1x
Method discussed in Strength Testing Unit of KIN306
Determine heaviest load client can lift 10x
Use chart* to estimate 1-RM load
Use
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Assigning Training Load
%1-RM method exampleClient wants to increase strength of bench
press
Estimated 1-RM for bench press = 40 lbs
Intermediate client will train 85%1RM forstrength
Load to train at: = .85(40) = 34 = 35 lbs
81Resistance Training Program Design
Assigning Training Load
%1-RM method example continuedPreviously calculated: Intermediate client wants to increase strengthof
bench press, Load to train at: = 35 lbs
TRY the weight, there should be a limitof 6 reps (for core exercise), orweight is too light
(remember the %1-RM & Reps relationship isapproximate)
82Resistance Training Program Design
Assigning Training Load
RM method exampleClient wants to increase strength of bench
press
Weight should selected that can be lifted a
maximum of 6x (< 4 trials)
Load to train at: = 35 lbs83Resistance Training Program Design
Trial 1 Trial 2 Trial 3
Weight used 25 30 35
Max # timeslifted
11 8 6
Assigning Training Load: There is acontinuum of effects as reps increase and load decreases
84Resistance Training Program Design
Source: NSCAEssentials of Strength &Conditioning Text
95% 90% 85% 80% 75% 70% 65%
Approximate%1RM level toresult in desired# reps (from earlier
chart):
Power training discussed in KIN 410
Hypertrophy training discussed later KIN 416
It is NOT this simple to set load %1RM & reps to produce or AVOID hypertrophy
NOTE: Themax # repspossible,not the%1RM,determines
the trainingresult of
theexercise!
STRENGTH REP RANGE
ENDURANCE REP RANGE
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Assigning Training Load: Further
considerationsTwo methods to set training load:
1. % of 1-RM
2. Repetition Maximum (RM)
Which is best
85Resistance Training Program Design
95% 90% 85% 80% 75% 70% 65%
86Resistance Training Program Design
RM Count:
Approximate%1RM level toresult indesired # reps:
RM Count= accurateway to settrainingload forspecifictraining
goal
%1RM level= inaccurateway to set
training loadfor specifictraining goal
e.g. 80% 1RM load can result in a rangeof reps AND RANGE OF TRAINING
EFFECTS depending on: training status,sets after first set (i.e. fatigue), which corelift performed, machine vs free lift, core vsassistance lift.
Max reps determines training effect% 1RM load is only an approximate indicator of reps possible
THE REPS DONT LIETHE REPS DONT LIETHE REPS DONT LIETHE REPS DONT LIE
Assigning Training Load: example
In subsequent sets as fatigue occurs you may dofewer reps with same load
You want the reps to stay in the appropriaterange for your training goal
SOYou may need to decrease weight to keep #reps appropriate for your training goal
87Resistance Training Program Design
REMEMBER: The max #reps possible, not the%1RM, determines thetraining result of theexercise!
Assigning Training Load: Furtherconsiderations
Two methods to set training load, Which is best
% of 1-RM
1RM calculation good for evaluating training progress
1RM calculation good for motivation
% of 1RM ALONE is a poor way to set training load (must becombined with count of maximum reps)
%1-RM methods dominate in basic to intermediate resistance trainingliterature
Repetition Maximum (RM)
Allows training load to be directly determined to put client in theappropriate # reps zone for training goal (no calculations, estimatesor errors)
Many people dont understand it or know about it
Seen used more commonly in more advanced training programs
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Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
89Resistance Training Program Design
Volume
repetition-volume: total # reps in a training
session
= # reps/set X # sets
load-volume: total amount of weight liftedin a training session
= # reps/set X # sets X weight/rep
90Resistance Training Program Design
Volume
Load-Volume depends on # reps,weight lifted, # sets
But # reps & weight lifted, are largelydetermined by training goal (strength, size,endurance)
91Resistance Training Program Design
So volume islargelydetermined by #sets
Volume
Volume is largely determined by # sets
92Resistance Training Program Design
Strength: Core exercises 3-6 sets, Assistance exercises 1-3 sets
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Volume
Volume is largelydetermined by # sets
Beginners: One set issufficient training stimulusuntil client is able toperform multiple sets
93Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
94Resistance Training Program Design
Rest periods
Time between multiple sets of same exercise,or different exercises for the same musclegroup, within the same session
Untrained clients need up to 2x amount of restlisted
95Resistance Training Program Design
Types of Sets (affects ExerciseOrder, Volume & Rest variables)
Straight set
Standard set and rest patterndescribed previously
Techniques for advanced clients
Compound set (NSCA text)
2 exercise sets in a sequence
work the same muscle group
E.g., bench press & dumbbell flys
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Types of Sets (affects Exercise
Order, Volume & Rest variables)Techniques for advanced clients
Super sets (NSCA text)
2 exercise sets in a sequence stress antagonisticmuscle groups
E.g., bench press then seated rows
Circuit training (NSCA text)
Exercise sets are performed with minimal restperiods
97Resistance Training Program Design
Types of Sets (affects Exercise
Order, Volume & Rest variables)Techniques for advanced clients
Drop Sets (Exercise web site definition)
3-4 exercise sets of the same exercise, performedin a sequence without rest, using a lighter weight
on each set
98Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
99Resistance Training Program Design
Variation
TO:
Lower risk of overtraining
Lower risk of injuries
Relieve boredom
Maintain training intensity
Stimulate muscle groups in different ways
KEEP IMPROVEMENT HAPPENING
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Variation
Heavy & Lightdaysexample:
Faster, Better,Stronger,Heiden, Testa,
Musolf, pgs 3-4,
54From: 10 rules to
follow to get in
better shape
105Resistance Training Program Design
Program Design Variables
1. Initial consultation and fitness evaluation
2. Choice of exercises
3. Frequency
4. Order of exercises
5. Load (weight)
6. Volume
7. Rest periods
8. Variation
9. Progression
106Resistance Training Program Design
Progression
Client will plateau in gains if progression in
training stimulus is not provided whenneeded
Can increase training stimulus by:1. Increasing freq/week
2. Increasing # exercises
3. Increasing # sets
4. Increasing speed of movement
5. Increasing load
6. Decrease rest period
7. More difficult versions of exercise
107Resistance Training Program Design
Progression of load
2-for-2 rule:
if the client can perform two or more repetitionsover his or her assigned repetition goal in the lastset in two consecutive workouts for a givenexercise, weight should be added to that exercise
for the next training session
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Progression of load
How big should the increase be:
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Progression of More difficult
versions of exercise Change your position (to fire different motor
units) change hand/foot width & angles, bodyposition/angle
Change the type of resistance (machine,
cable, free)
Go from bilateral to unilateral
Add a balance challenge
Do more compound movements
110Resistance Training Program Design
Progression of More difficultversions of exercise
Source: http://exercise.about.com/library/blupperbodyprogression.htm
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Chest press onfloor/step/bench
Chest press onball
One armed chestpress on ball
Progression of More difficultversions of exercise
Source: http://exercise.about.com/library/bllowerbodyprogression.htm
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Chair squat Ball squat Dumbbell/barbellsquat
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Progression
Progression, and training, will not, andshould not be planned or envisioned as astaircase
Periodization, discussed later in AthleteTraining (but applicable to non-athletes as well) willdiscuss planned lighter weeks (extensions of thelight days discussed previously in this unit).
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TrainingWorkload
Time
+2, so increase load
+2, so increase load
+2, so increase load
+2, so increase load
Comparison of NSCA text guidelines to 2008 PhysicalActivity Guidelines for Americans. US Dept of Health &
Human Services. www.health.gov
Adults (aged 18-64): Should do muscle strengtheningexercises involving major muscle groups 2 or moredays/wk
Weight training, resistance bands, body weightcalisthenics, heavy gardening, etc.
Perform to point where it would be difficult to doanother repetition
One set 8-12 reps is effective, 2-3 sets may be moreeffective
Progressive increase of load is needed
How does this match with NSCA guidelines for strengthdevelopment?
114Resistance Training Program Design
Comparison of NSCA text guidelines toother sources.HOW TO TRAIN TO
PRODUCE
HYPERTROPHY?
NSCA view
Strength and Power Hour podcast 09-06-14, Dr. Kramerand Al Vermeil views. 705
How does this match with NSCA guidelines for hypertrophydevelopment?
115Resistance Training Program Design
Comparison of NSCA text guidelines toother sources.HOW TO TRAIN TO PRODUCE
HYPERTROPHY?
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How does this match with NSCAguidelines for hypertrophy development?
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