CHAPTER 18 ESSENTIALS OF STRENGTH TRAINING AND

CONDITIONING Second Edition – Baechle and Earle

RESISTANCE TRAINING

Area’s that are to be covered today are; Needs analysis Exercise selection Training frequency Exercise order Training load and repetitions Volume Rest periods At the end of this session students should

be able to explain the above.

RESISTANCE TRAINING

Step one: Needs analysisEvaluation of the sport Movement analysis – body limb

movement patterns and muscular involvement.

Physiological analysis – strength, power, hypertrophy, and muscular endurance priorities.

Injury analysis – common joint and muscle injury sites and causative factors.

RESISTANCE TRAINING

Assessment of the athlete Profile – athletes needs and goals.

Evaluate training status.Evaluate injury status.Run a series of tests.Evaluate results.Determine primary goal of training.

RESISTANCE TRAINING

Assessment of the athlete Training status

Athletes current level of fitness.Training background.

○ Type of training○ Training age.○ Level of intensity.○ Exercise technique experience.

Classifying resistance training statusTraining Training statusstatus

Current Current programprogram

Training Training ageage

Frequency Frequency (per week)(per week)

Training Training stressstress

Technique Technique experience/experience/skillskill

Beginner Beginner (untrained)(untrained)

Not Not training or training or just began just began trainingtraining

<2mo<2mo <<1-21-2 None or None or lowlow

None or None or minimalminimal

Intermediate Intermediate (moderately (moderately trained)trained)

Currently Currently trainingtraining

2-6mo2-6mo <<2-32-3 MediumMedium Basic Basic

Advanced Advanced (well (well trained)trained)

Currently Currently trainingtraining

1+yr1+yr 3-4+3-4+ High High High High

RESISTANCE TRAINING

Physical testing and evaluationStrengthFlexibilityPowerSpeedMuscular enduranceBody compositionCardiovascular enduranceTo name a few

RESISTANCE TRAINING

Physical testing and evaluationThe tests should be related to the athletes

sport.Consistent with athletes skill level.Based on available equipment.Post test results should be compared with

norms.I feel that the program should be worked

around the athletes weaknesses.

RESISTANCE TRAINING

Primary resistance training goalAll of the above tests determine the primary

goal.Should only have one primary goal per

season.

General training priorities by sport season

Sport Sport seasonseason

Sport Sport practicepractice

Resistance Resistance trainingtraining

Resistance Resistance training training goalgoal

Off-seasonOff-season LowLow HighHigh Initially hypertrophy Initially hypertrophy and muscular and muscular endurance, later endurance, later strength and powerstrength and power

PreseasonPreseason MediumMedium MediumMedium Sport-and Sport-and movement-movement-specificspecific

In-seasonIn-season HighHigh LowLow Maintence of Maintence of preseason training preseason training goal?goal?

Postseason Postseason (active rest)(active rest)

Variable Variable Variable Variable Not specificNot specific

RESISTANCE TRAINING

Step two: Exercise selectionExercise type Core and assistance exercises

Core – recruit one or more large muscle areas, involve two or more primary joints (multi-joint exercise), have priority when writing the program.

Assistance – smaller muscle areas, involve only one primary joint (single-joint exercise). Generally selected as injury prevention or rehabilitation.

RESISTANCE TRAINING

Step two: Exercise selectionExercise type Structural and power exercises

Structural exercise – load the spine, directly – back squat, or, indirectly – power clean.

Must involve the stabilisation of posture, flat back position.

Power exercise – is the above but done quickly.

RESISTANCE TRAINING

Step two: Exercise selection

Movement analysis of the sport Sport-specific exercises

Specificity - the more similar the exercise movement the greater the transfer to that sport.

(research can not back this statement up).

RESISTANCE TRAINING

Step two: Exercise selectionMovement analysis of the sport Muscle balance

Must be maintained between muscle groups.

Agonist – the one causing the movement.Antagonist – muscle on the opposite side of

the limb.Muscle balance does not mean equal

strength.

RESISTANCE TRAINING

Step two: Exercise selection

Exercise technique experience See if the athlete knows how to do the

exercise.

Availability of resistance training equipment

Must have the right equipment.

RESISTANCE TRAINING

Step two: Exercise selection

Available training time per session Pro’s and con’s about each exercise.

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Step three: training frequency Training frequency – number of training

session completed in a given time period. The common time period is 1 week. The coach should consider the following –Athlete’s training statusSport seasonProjected exercise loadsTypes of exercise

RESISTANCE TRAINING

Step three: training frequency Training status

Traditionally three days per week is the norm.One rest day but not more than three between

sessions that stress the same muscle group.○ Beginner 2-3○ Intermediate 3-4○ Advanced 4-7

Split routines of various make-up.

RESISTANCE TRAINING

Step three: training frequency Sport season

Generally there is a decrease of resistance training during the in-season, as time is an issue.

Resistance training guide○ Off-season 4-6○ Preseason 3-4○ In-season 1-2○ Postseason (active rest) 1-3

RESISTANCE TRAINING

Step three: training frequency Other training

Strength and conditioning coach must consider all other training activities.

RESISTANCE TRAINING

Step four: Exercise order Power, other core, then assistance

exercisesPower clean > back squat > calve raisesOpposite to this is known as preexhaustion

training.

Upper and lower body exercises (alternated)Less rest time, therefore more time efficient.If done continuously this equals circuit training.

RESISTANCE TRAINING

Step four: Exercise order Push and pull exercises (alternated)

Also time efficient.Allows more recovery time as well.

Supersets and compound setsSuperset – two exercises that stress the

agonist and the antagonist muscles.Compound set – two exercises that stress

the agonist muscles.

RESISTANCE TRAINING

Step five: Training load and repetitions Load – the amount of weight that must be

lifted. Relationship between load and repetitions

The number of times an exercise can be performed (repetitions) is inversely related to the load lifted.

One-repetition maximum (1RM) – a percentage of the 1RM.

Repetition maximum (RM) – most weight lifted for a specified number of repetitions.

If you follow the correct procedure in testing for 1RM no injury will occur.

RESISTANCE TRAINING

Step five: Training load and repetitions RM continuum – draw picture. Percentage of the 1RM

Training goal load (%1RM) goal reps

Strength >85 <6Power – single 80-90 1-2Power – multiple 75-85 3-5Hypertrophy 67-85 6-12Muscular endur <67 >12

RESISTANCE TRAINING

Step five: Training load and repetitions Variation of the training load

Incorporate – light, medium and heavy days in to training.

Heavy day = 100% for that day, what ever that percentage may be. 100%=80%

Medium day = 90% of heavy day.Light day = 80% of heavy day.

RESISTANCE TRAINING

Step five: Training load and repetitions Variation of the training load

1 RM of back squat = 300kgHeavy day = 80% of 300kg = 240kgMedium day = 90% of heavy day = 215kgLight day = 80% of heavy day = 192.5kg

RESISTANCE TRAINING

Step five: Training load and repetitions Timing load increases

2-for-2 rule – if an athlete can perform two or more repetitions over their assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.

RESISTANCE TRAINING

Step five: Training load and repetitions Quantity of load increases

Athlete body area load increaseLess trained upper/lower 1-2.5kg/2.5-5kgMore trained upper/lower 2.5-5kg/5-7.5kg

Multiple versus single setSingle set good for a beginner.Multiple sets a must for advancement.

RESISTANCE TRAINING

Step six: Volume Volume or volume load – total amount of

weight lifted in a training session. Sets – is a group of repetitions done

together before that athlete stops to rest. Multiple versus single set

Single set good for a beginner.Multiple sets a must for advancement.

RESISTANCE TRAINING

Step six: Volume Volume assignments

Training goal goal reps setsStrength <6 2-6Power – single 1-2 3-5Power – multiple 3-5 3-5Hypertrophy 6-12 3-6Muscular endur >12 2-3

RESISTANCE TRAINING

Step seven: rest periodsTraining goal rest lengthStrength 2-5 minPower – single 2-5 minPower – multiple 2-5 minHypertrophy 30s – 1.5 minMuscular endurance < 30s