Professional Documents
Culture Documents
Readings:
Resistance Training
Program Design
Specificity
Overload
Progression in overload
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Program Design Variables William A Sands, NSCA Education Director, When the
Perfect Plan is NOT the Best Plan, NSCA Connect Feb 2012
Periodization Model (KIN 416)
Exercise selection (KIN 416)
Tension type(s) (KIN 410)
1.
concentric
2.
eccentric
3.
isometric
4.
Stretch shortening cycle
1.
speed
2.
drop height
3.
rebound or not
4.
direction of rebound
5.
speed of rebound
6.
neuromuscular efficiency
Exercise order (KIN 416)
Number of Sets (KIN 416)
Number of Reps (KIN 416)
Weight/resistance (KIN 416)
Rest between sets (KIN 416)
Single Joint or Multi-Joint (KIN 410)
Rhythm
To Failure?
Repetition duration
Repetition speed
Repetition ROM (KIN 410)
1.
Plane
2.
Axis
3.
Variable
Volume (KIN 416)
Intensity
Density
1.
Amount of total load per unit time
2.
number of training sessions per day
Frequency (KIN 416)
1.
per day (KIN 416)
2.
per week (KIN 416)
3.
per month
4.
per year
1.
2.
3.
1.
2.
3.
4.
5.
6.
7.
8.
9.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
2.
3.
4.
5.
6.
7.
8.
9.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
5.
per career
Body part(s)/muscle group(s) (KIN 416)
Time of day
Time relative to menstrual cycle, females
Period of year
Period of macrocycle (KIN 416)
Period of mesocycle (KIN 416)
Period of microcycle (KIN 416)
Timing in training lesson
Age of athlete
1.
Child/Adolescent (KIN 308)
1.
sexual maturity
2.
developmental maturity
3.
skeletal maturity
4.
muscular maturity
5.
neuromuscular coordination maturity
6.
mental maturity
2.
Adult
1.
young adult (15-30)
2.
middle adult (30-50)
3.
elderly adult (50-70) (KIN 409)
4.
old age adult (>70)
Training age of athlete
Health status
Injury status
Handicap status
Mental status
Nutritional status
Supplementation
Hydration
Closed or Open Kinetic Chain
Environment
1.
group
2.
individual
3.
home
4.
alone
5.
partner
38.
39.
40.
41.
42.
43.
44.
45.
46.
47.
48.
49.
50.
51.
6.
school
7.
class
Altitude
Coach presence
Testing or training
Freshness/Rest/Recovery
Noise/music (KIN 410)
Equipment
1.
free weights (KIN 410)
1.
barbell
2.
dumb bells
3.
water
4.
medicine balls
5.
body weight
2.
machines (KIN 410)
1.
isokinetic
2.
isoinertial
3.
isometric
4.
isotonic
5.
plyometric
6.
does the machine or device fit the
athlete?
1.
tubing/bands
2.
body weight/device (KIN 416)
3.
mirrors
4.
lighting
Audience?
Temperature
Humidity
Progression
Sex
Motivation
Nutrition timing
Indoors/outdoors
19.
Initial consultation
Goals?
Exercise history?
Experience with
resistance training?
Injuries?
Illnesses?
(diabetes?, high
BP? etc.)
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Set goals
Set goals
Muscular Strength
Muscular Hypertrophy
Muscle size
Muscular Power
10
Muscular Endurance
11
12
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Set goals
13
Choice of exercises
Choice of exercises
14
15
Equipment available
Time available (# exercises possible, time to learn
new exercises)
Clients experience (no to high skill) to do exercise
properly
Specific body parts to be trained
16
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17
Another example?
Another example?
18
Squat
Bench Press
19
20
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21
22
Brumitt definition
23
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Hasegawa
definition
Handzel
definition
Stecyk
definition
Web site
definition
27
http://www.ab-core-and-stomach-exercises.com/core-exercises-.html
26
28
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Core Capabilites
Core Lifts
= squat, press, pull (e.g., cleans, dead lifts),
posterior chain of hamstring
Resistance Training Program Design
29
30
31
32
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33
Exercises involve
ONLY patterns and
loads used in
performance
Poor Training
Isolated exercises,
free or machine
34
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
35
36
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Functional EFFECTIVE
Exercise
ed)
37
38
rd
39
40
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Choice of
exercises McGills
recommendations of
exercises to avoid, for
low back health
Neutral (=good)
versus
Flexed (=bad)
lumbar spine
(McGill 3rd ed pg 75)
41
Choice of exercises
McGills recommendations of
exercises to avoid, for low back
health
There is a message
here for those who
have no injury
history: the
spine
must not bend
when under
load (pg 301 3 ed)
rd
Keep
your
lumbar
spine
stable
Move
with
your
thoracic
spine
and
hips
(to transfer
forces
generated
elsewhere,
not
generating
movement).
abs are
designed to
resist
movement,
not create
it (pg 48)
42
rd
ed)
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
Develop
core
stability
NOT
crunches
Picture Source: The
IMPACT! Body Plan,
Todd Durkin
43
44
11
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rd
ed)
45
e.g., squat
rd
46
ed)
47
48
12
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1000 lbs
compression on
the spine
1400 lbs
compression on
the spine
rd
rd
49
Sitting:
50
(McGill 3rd
ed pg 42)
51
52
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overload.
(McGill 3rd ed pg 94)
53
54
Frequency
# of workouts/week Determined by:
55
56
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Frequency
Frequency
57
Frequency
Lower Body Tues & Fri (More lower body exercises than
in beginner whole body workout)
58
Frequency
59
60
15
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1.
2.
3.
4.
5.
6.
7.
8.
9.
Order of exercises
Order of exercises
1.
2.
61
3.
63
62
64
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Order of exercises
Order of exercises
65
66
Load
67
68
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Load
Load
Basic Definitions:
Load
status
Applies
70
Load
2.
69
to single set
Table
More
71
72
18
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3.
73
74
How to determine
clients 1-RM
strength for the
exercise?
Essentials of Strength Training and Conditioning text (3rd ed, pg 395) states:
1RM testing is reserved for resistance trained athletes who are who are
classified as intermediate or advanced, and who have technique experience in
the 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 may
fatigue)
Resistance Training Program Design
75
76
19
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77
2.
3.
78
79
80
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81
Trial 2
Trial 3
30
35
Max # times
lifted
11
Conditioning Text
NOTE: The
max # reps
possible,
not the
%1RM,
determines
the training
result of
the
exercise!
82
There is a
NSCA
continuum of effects as reps increase and load decreases Source:
Essentials of Strength &
RM method example
Trial 1
Weight used
Approximate
%1RM level to
result in desired
# reps (from earlier
chart):
It is NOT this simple to set load %1RM & reps to produce or AVOID hypertrophy
ENDURANCE REP RANGE
95%
90%
85%
80%
75%
70%
65%
83
84
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RM Count
= accurate
way to set
Approximate
65% %1RM level training
%1RM level to 95% 90% 85% 80% 75% 70%
load for
= inaccurate
result in
e.g. 80% 1RM load can result in a range
specific
desired # reps: of reps AND RANGE OF TRAINING
way to set
training
training
load
EFFECTS depending on: training status,
goal
for
specific
sets after first set (i.e. fatigue), which core
training goal
lift performed, machine vs free lift, core vs
assistance lift.
RM Count:
Which is best
Resistance Training Program Design
85
86
87
88
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Volume
89
= # reps/set X # sets
90
Volume
Volume
So volume is
largely
determined by #
sets
Resistance Training Program Design
91
92
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Volume
Volume is largely
determined by # sets
1.
2.
3.
4.
5.
6.
7.
8.
9.
93
Rest periods
94
Straight set
95
96
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97
98
Variation
1.
TO:
Lower risk of overtraining
Lower risk of injuries
Relieve boredom
Maintain training intensity
Stimulate muscle groups in different ways
KEEP IMPROVEMENT HAPPENING
99
100
25
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Variation
Variation
BY:
Changing program variables discussed above
to change the physical (and mental) stimuli
1.
2.
3.
4.
5.
6.
Choice of exercises
Frequency
Order of exercises
Load (weight)
Volume
Rest periods
101
Variation
Variation
102
103
104
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Variation
1.
2.
3.
Faster, Better,
Stronger,
4.
5.
Heiden, Testa,
Musolf, pgs 3-4,
54
From: 10 rules to
follow to get in
better shape
Resistance Training Program Design
6.
7.
8.
9.
105
Progression
1.
2.
3.
4.
5.
6.
7.
106
Progression of load
2-for-2 rule:
Increasing freq/week
Increasing # exercises
Increasing # sets
Increasing speed of movement
Increasing load
Decrease rest period
More difficult versions of exercise
107
108
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Progression of load
109
Chest press on
ball
110
Source: http://exercise.about.com/library/blupperbodyprogression.htm
Chair squat
Ball squat
Dumbbell/barbell
squat
Source: http://exercise.about.com/library/bllowerbodyprogression.htm
111
112
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Progression
Training
Workload
113
HOW TO TRAIN TO
PRODUCE
HYPERTROPHY?
NSCA view
115
116
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117
30