ppt resistance training program design

7/25/2019 PPT Resistance Training Program Design

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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



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)



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



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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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.)


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


Choice of exercises Overwhelming number of choices


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



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



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?



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



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






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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Hasegawa

definition

25Resistance Training Program Design Hasegawa, (2004) Using the Overhead Squat for Core

Development.NSCAs Performance Training Journal. 3(6): 19-21


Handzel

definition

26Resistance Training Program Design Handzel, (2003) Core Training for Improved Performance.

NSCAs Performance Training Journal. 2(6): 26-30


Stecyk

definition

27Resistance Training Program Design Stecyk et al., (2008) The Missing Link: Integrated Core Training.

NSCAs Performance Training Journal. 7(6): 13-16


Web site

definition

28Resistance Training Program Design http://www.ab-core-and-stomach-exercises.com/core-exercises-.html


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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





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



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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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.



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


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


Choice of exercises guidelinesFunctional training??


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??


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)


Choice of exercises McGillsrecommendations of exercises to avoid, forlow back health

we do not recommend the spine twistingmachines (pg 70 3rd ed)



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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(McGill 3rd edpg 75)


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)


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)


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 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


e.g., squat = hip flexion/extension NOT lumbar flexion/extension (pg 314 3rd ed)


Choice of exercises McGills recommendations ofexercises to avoid, for low back health


e.g., squat = hip flexion NOT lumbar flexion



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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This is notjustifiable for anypatient and is a poormethod for athletesas well! (pg 99 3rd ed)


1000 lbscompression onthe spine

1400 lbscompression onthe spine

Superior exercises forback extensorsLow back healthrequires extensorendurance NOTstrength (pg 233 3rd ed)



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



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)


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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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)



of exercises to avoid, for low back health:

Avoid the highshearing forces

good-bye togood-mornings





3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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


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


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


Frequency

Split routine examples:

Selected combo 1 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





3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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)


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.


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





3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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)


/ /


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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)


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


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


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



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.



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)


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)


How to determineclients 1-RMstrength for theexercise?

Method #2: Use submaximal

loads to predict the maxload client can lift 1x


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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



%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)



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


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


95% 90% 85% 80% 75% 70% 65%


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


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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3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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


Volume

Load-Volume depends on # reps,weight lifted, # sets

But # reps & weight lifted, are largelydetermined by training goal (strength, size,endurance)


So volume islargelydetermined by #sets

Volume

Volume is largely determined by # sets


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





3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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


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


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





3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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





3. Frequency


5. Load (weight)

6. Volume

7. Rest periods

8. Variation

9. Progression


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


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:


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


Progression of More difficultversions of exercise

Source: http://exercise.about.com/library/blupperbodyprogression.htm


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


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).


TrainingWorkload

Time

+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?


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?


Comparison of NSCA text guidelines toother sources.HOW TO TRAIN TO PRODUCE

HYPERTROPHY?


How does this match with NSCAguidelines for hypertrophy development?

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ppt resistance training program design

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