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RESISTANCE TRAINING

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 status

Training 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 evaluation• Strength• Flexibility• Power• Speed• Muscular endurance• Body composition• Cardiovascular endurance• To name a few

RESISTANCE TRAINING

• Physical testing and evaluation• The 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 goal• All 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 selectionMovement 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 selectionExercise 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 selectionAvailable training time per session• Pro’s and con’s about each exercise.

RESISTANCE TRAINING

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 status• Sport season• Projected exercise loads• Types 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 exercises

• Power clean > back squat > calve raises• Opposite 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 sets• Superset – 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 <6• Power – single 80-90 1-2• Power – multiple 75-85 3-5• Hypertrophy 67-85 6-12• Muscular 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 = 300kg• Heavy day = 80% of 300kg = 240kg• Medium day = 90% of heavy day = 215kg• Light 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 increase• Less trained upper/lower 1-2.5kg/2.5-5kg• More trained upper/lower 2.5-5kg/5-7.5kg

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 sets• Strength <6 2-6• Power – single 1-2 3-5• Power – multiple 3-5 3-5• Hypertrophy 6-12 3-6• Muscular endur >12 2-3

RESISTANCE TRAINING

Step seven: rest periods• Training goal rest length• Strength 2-5 min• Power – single 2-5 min• Power – multiple 2-5 min• Hypertrophy 30s – 1.5 min• Muscular endurance < 30s