what are the 3 foundational principles that always apply to program design?
specificity, overload, and progression
Specificity
the method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome. (chest=bench press)
SAID
specific adaptation to imposed demands: the type of demand placed on the body dictates the type of adaptation that will occur
A high jumper performs depth jumps as part of a plyometrc exercis program, why would they experience an imporvement in performance?
the force production and muscular recruitment at the ankle, knee, and hip are similar to those with the high jump
overload
assigning a workout or training regime of greater intensity than the athlete is accustomed to in order to make improvements in performance
progression
based on the athletes training status, training should continue to produce high levels of performance
Steps of making a resisitance training program
- needs analysis
- exercis selection
- training frequency
- exercise order
- training load and repetitions
- volume
- rest periods
needs analysis for RT
evaluation of the requirements and characteristics of the sport and an assessment of the athlete
what is the first task in the needs analysis for RT?
to determine the unique characteristics of the sport?
What should you take into consideration when doing the first take in a needs analysis for RT?
- movement analysis: body and limb movement patterns
- physiological analysis
- injuries analysis
What is the second task of the need analysis for RT?
to profile the athletes needs and goals by evaluating training and injury status, find the primary goal of training. should be indiviualized
what is included in a training status?
evaluation by a sports medicine professional,
training background should examine?
type of resistance training, length of recent participation, level of intensity and degree of exercise technique experience
Phase 2 exercise selection: what are the types of exercises?
core and assistance exercises
structural and power exercises
core exercises
recruit one or more large muscle areas (chest, shoudler, back) and 2 or more primary joints and recievve priority when one is selecting exercises because of thier direct application to the sport also known as multijoint exercises
assistance exercises
recruit smaller muscle areas (arm, abs, calf, neck)
involve only 1 joint and are considered less important also known as single joint exercises
the spine is considered?
a primary or single joint exercise
ab crunch and back extension are what type of exercise?
single joint
Structural exercise
a cor exercise that emphasizes loading the spine directly or indirectly such as back squat or power clean
a structural exercise involves?
musculare stabilization of posture during performance of the lifting movement
A structural exercise that is performed very quickly or explosively is considred a ?
power exercise
the SAID explains?
the more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport
what exercise should be chossen for a jumper
power clean, push jerk or back squat
resistance training frequency guildines skill level
beginner 2-3 sessions/week
Intermediate 3-4
advanced 4-7
RT frquency guildlines season time
off season 4-6/week
pre season 3-4
in season 1-3
post season (rest) 0-3
exercise order
a sequence of resistance exercises performed during one training session
what type of exercise should be performed 1st during RT/
power exercises
what is an appropriate exercise order?
power, other core, assistance exercise
1 RM test protocol upper body weight
warm up: 5-10 light reps 1 minute break warm up: 3-5 medium reps 2 min break warm-up near maxmal load 2-3 reps 2-4 min rest load increase 10-20lbs attempt a 1 RM If susccess 2-4 rest and load more if fail 2-4 rest and decrease 5-10lbs (ubw)
athlete profil elements
- training and injury statur
- variety of test
- evaluate results
- determine primary goal of training
training status elements
evaluation by sports med on injuries that might be a factor, training background, exercise history
training background elements
typ, length, level of intensity, technique
what should you consider for training frequency
training status, sport season, exercise loads, types, other concurrent training activities
volume
the total amount of weight lifted in a training session
set
a group of reps performed beefore the athlete stops to rest
rep-volume
the total number of reps performed during a workout session
load-volume
the total number of sets multiplied by the number of reps per set then multiplied by the weight lifted per repetition
load volume for 2 sets of 10 reps with 50 lbs
2 x 10 x 50 or 1000 lbs
goal: strength training reps and set
reps: greater than or equal to 6
sets 2-6
goal: power training reps and sets
reps: single-effort 1-2 multiple-effort 3-5
sets: 3-5
goal hypertrophy reps and sets
reps: 6-12
sets: 3-6
goal muscular endurence reps and sets
reps: less than or equal to 12
sets: 2-3
goal strength rest period
2-5 minutes
goal power rest period
2-5 minutes
goal hypertrophy rest period
30 seconds to 1.5 minutes
goal muscular endurance reps and sets
greater than or equal to 30 seconds
overall numbers for strength RT
85+ 1RM
1-6 reps
2-6 sets
2-5 min rest
overall numbers for power RT
75-90% 1RM
1-5 reps
3-4 sets
2-5 min rest
overall numbers for hypertrophy RT
67-85% 1RM
6-12 reps
3-6 sets
30-90 sec rest
overall numbers for muscular endurance RT
<30 sec rest
