Chapter 17: Program Design for Resistance Training Flashcards
(35 cards)
What are the steps to designing a resistance training program?
1: Needs analysis and assessment of sport and ind
2: Exercise selection
3: Training Frequency
4: Exercise order
5: Training load and repetitions
6: Volume
Step 1: Needs analysis and assessment of SPORT
-Requirements and characteristics of the sport
Movement analysis: body and limb movement patterns and muscular involvement
Physiological analysis: strength, power, hypertrophy, and muscular endurance , priorities ex) pacer test
injury analysis: common sites for joint and muscle injury and causative factors
Step 1: Needs analysis and assessment of IND
-primary goals, medical condition, physical capability
-type of training program
-length and intensity of recent regular participation in previous training programs
-degree of exercise technique experience
what is the primary resistance training goal?
to improve strength, power, hypertrophy, or muscular endurance
- (focus on one training outcome per session- usually first hypertrophy snd then strength (force) and then acceleration (power)
Why do we use physical testing and evauluation?
to find where we need to challenge them
-the tests should relate to the sport (use results of movement analysis to select tests) and post-testing compare results with normative or descriptive data to detect strengths and weaknesses
Resistance training status: Beginner/untrained
current program: not training or just begun
training age: less than 2 months
training stress: none or low
technique/experience/skill: none or minimal
Resistance training status: Intermediate (Moderately trained)
current program: currently training
training age: 2-6 months
training stress: medium
technique/experience/skill: basic
Resistance training status: Advanced ( well trained)
current program: currently training
training age: greater than one year
training stress: high
technique/experience/skill: high
General Training Priorities by Sport Season: Off Season
sport practice: low
resistance training: high
Resistance training goal: hypertrophy and muscular endurance (initially) and strength and power (later)
General Training Priorities by Sport Season: preseason
sport practice: medium
resistance training: medium
Resistance training goal: sport and movement specific (maintain strength and increase power) or muscular endurance (depends on sport)
General Training Priorities by Sport Season: in season
sport practice: high
resistance training: low
Resistance training goal: not specific (May include activities other than sport skill or resistance training)
Step 2: Exercise selection (exercise type- core exercises)
Recruit one or more large muscle areas, involve two or more primary joints, receive priority because direct application to sport or activity (lumbo-pelvic-hip common)
Step 2: Exercise selection (exercise type- assistance exercises)
recruit smaller muscle areas, involve one primary joint, less important to increase sport performance (ex: hamstring curl or leg extension) CAN ADD CORE TO THIS ONE GET NEURAL CONTROL
Step 2: Exercise selection (exercise type- structural exercises)
Emphasize loading the spine (Overhead to bring center of mass up) directly or indirectly ex) farmers carry
Step 2: Exercise selection (exercise type- power exercises)
structural exercise performed quickly and explosively
Step 2: Movement Analysis of Sport- Sport specific exercise
the more similar the training activity (direction and speed of weight) is to the actual sport movement, the increased likelihood that there will be a positive transfer to that sport)
AKA: specificity or specific adaptation to imposed demands (SAID)
Step 2: Movement Analysis of Sport- Muscle Balance
increase this to prevent postural issues and pain, do 5-10% on the other side if you fully work another
-Agonist: the muscle or group actively causing the movement
-Antagonist: the sometimes passive muscle or group located on the opposite side of the limb, exercises to promote recovery along with working it, (if you want to promote recovery do strength, not power, so do high muscular stress on NS to promote movement, restoration, mobility)
Step 2: Movement Analysis of Sport- Exercise technique experience
don’t assume the athlete will perform the exercise right, if doubt, have them demonstrate and then correct if needed
Step 2: Movement Analysis of Sport- Availability of equipment and training time
prioritize time- efficient and limited equipment needed exercises if needed
Step 3: Training Frequency general guidelines for different levels
Beginner: 1-2x week
intermediate: 3-4x weel
advanced: 4-7x week
Step 3: Training Frequency- Training Status
affects the number of rest days needed between sessions, recommend 3 workouts per week
-can combat this is advanced athletes by doing a split routine where you can go 2 days in a row but use different muscle groups
Step 3: Training Frequency- Sport Season
seasonal demands of the sport may limit time available for resistance training (cut down on times but increase intensity to load NS)
-off season: 4-6
-preseason: 3-4
-in season: 1-3
post season: 0-3
Step 3: Training Frequency-Training Load and Exercise Type
Athletes who train with maximum or near maximum loads require more recovery time in between sessions
Step 3: Training Frequency-Other Training
Training frequency influenced by overall amount of physical stress (other aerobic or anaerobic training sport skill practice, physically demanding occupations)