Lecture 11: Resistance training: variables of program design

Question 1

7 variables of program design

Answer 1

1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load and repetitions
6. Volume
7. Rest periods

Question 2

What should the needs analysis assess?

Answer 2

1. Biodynamics
2. Bioenergetics
3. Biomotor
4. Injury patterns

Question 3

Biodynamics that should be assessed with needs analysis

Answer 3

Specific body positions by sport position
Posture required
Shapes required for successful execution
Dynamic correspondence

Question 4

Bioenergetics that should be assessed with needs analysis

Answer 4

Energy system utilization
Work to rest ratio

Question 5

Biomotor qualities that should be assessed with needs analysis

Answer 5

Speed, power, stength, stamina

Question 6

Injury patterns that should be assessed with needs analysis

Answer 6

Common injuries by position in sport
What occurs when injury happens (position, contact, muscle contraction)
ex. rugby neck

Question 7

How can we learn about the game demands?

Answer 7

Watch the sport
Ask the athlete
Ask other S&C coaches/ sport science
Play the sport
Ask the coach
Read the research
Collect and analyze data

Question 8

Needs analysis: individualization

Answer 8

Classifying resistance training status to determine training frequency and stress

Question 9

Training age of a beginner

Answer 9

<2 months

Question 10

Training frequency for a beginner

Answer 10

<1-2 times per week

Question 11

Training age of an intermediate

Answer 11

2-6 months

Question 12

Training frequency for intermediate

Answer 12

<2-3 times per week

Question 13

Training age of advanced

Answer 13

> 1 year

Question 14

Needs analysis: Annual plan for general population clients

Answer 14

Basics with slow progressions

Question 15

Needs analysis: Annual plan for sport

Answer 15

Understand where strength and conditioning fits in the phase

Question 16

Off season resistance training goal

Answer 16

Low sport practice and high RT
Hypertrophy and muscular endurance, strength and power

Question 17

Pre-season resistance training goal

Answer 17

Medium sport practice and RT
Sport and movement specific

Question 18

In-season resistance training goal

Answer 18

High sport practice and low RT
Maintenance of preseason training goal

Question 19

Postseason resistance training goal

Answer 19

Not specific

Question 20

Exercise selection

Answer 20

S- specific
A- adaptation to
I- impose
D- demands

Question 21

General preparatory exercise

Answer 21

Do not imitate competitive event and do not train their specific systems, general coordination and recovery

Question 22

Specific preparatory exercise

Answer 22

Do not imitate movement of competitive event but train the same major muscle groups and physiological systems
ex.pause back squat for rugby players

Question 23

Specific development exercises

Answer 23

Refers to the exercises that repeat the competitive event in training but in its separate parts and may include resistance or specific strength exercises
ex. rugby-sled push, isometric push

Question 24

Competitive exercise

Answer 24

Identical or almost identical to the competition event
ie.rugby scrimmage

Question 25

Exercise progression rules

Answer 25

1. Simple to complex 2. General to specific 3. Low intensity to high intensity 4. Technique before load 5. Slow to fast

Question 26

Resistance training frequency for beginner

Answer 26

2-3 sessions per week

Question 27

Resistance training frequency for intermediate

Answer 27

3-4 sessions per week

Question 28

Resistance training frequency for advanced

Answer 28

4-7 sessions per week

Question 29

Resistance training frequency during off season

Answer 29

4-6

Question 30

Resistance training frequency during preseason

Answer 30

3-4

Question 31

Resistance training frequency during In-season

Answer 31

1-3

Question 32

Resistance training frequency during postseason

Answer 32

0-3

Question 33

Things to keep in mind when programming training frequency

Answer 33

Heavier training requires longer recovery time Upper body recovers quicker than lower Single joint recovers quicker than multi-joint Consider other stressors such as job

Question 34

5 important programming rules for exercise order

Answer 34

1. Large muscle groups before small 2. Multi-joint before single joint 3. Complex/technical before simple 4. Speed before power before strength 5. Heavy before light

Question 35

Exercise order

Answer 35

1. Prehab (warmup) 2. Power exercises 3. Main/strength exercises 4. Accessory exercises

Question 36

Intensity

Answer 36

Difficult level (ie. I RM, RPE, RIR)

Question 37

RPE

Answer 37

Rate of perceived exertion (how hard on a scale of 1-10)

Question 38

RIR

Answer 38

Reps in reserve (How many reps left in tank)

Question 39

Volume load

Answer 39

Total reps x load

Question 40

Rep-volume

Answer 40

Total number of reps (sets x reps)

Question 41

VL/RV

Answer 41

Measurement of overall mechanical and metabolic power output

Question 42

Intensity- volume relationship

Answer 42

Inverse relationship btwn intensity and volume (ie. more weight= less reps)

Question 43

Epley equation

Answer 43

1 RM= weight x (1 + reps/30)

Question 44

Absolute intensity

Answer 44

Measure of effort compared to the heaviest weight you can only lift once (ie. I should be able to do 8 reps at 80% of my 1 rep max)

Question 45

Relative intensity

Answer 45

Measure of what the set feels like at a given weight and rep scheme (ie. I can do 3 sets of 8 reps at 77% of my 1 RM)

Question 46

Training load and repetition for strength

Answer 46

>85% of 1RM for <6 reps

Question 47

Training load and repetition for power in a single effort event

Answer 47

80-90% of 1RM for 1-2 reps

Question 48

Training load and repetition for power in a multiple effort event

Answer 48

75-85 % of 1RM for 3-5 reps

Question 49

Training load and repetition for hypertrophy

Answer 49

67-85% of 1RM for 6-12 reps

Question 50

Training load and repetition for muscular endurance

Answer 50

<67 % of 1RM for >12 reps

Question 51

Load for strength training

Answer 51

>85% of 1RM

Question 52

Goal reps for strength training

Answer 52

<6 reps

Question 53

Sets for strength training

Answer 53

2-6

Question 54

Rest period for strength training

Answer 54

2-5 min

Question 55

Sets for single and multiple effort power event

Answer 55

3-5

Question 56

Rest for single and multiple effort power event

Answer 56

2-5 min

Question 57

Sets for hypertrophy

Answer 57

3-6

Question 58

Rest for hypertrophy

Answer 58

30 s to 1.5 min

Question 59

Sets for muscular endurance

Answer 59

2-3

Question 60

Rest for muscular endurance

Answer 60

<30s