program design
DESCRIPTION
designing a strength training programTRANSCRIPT
PROGRAM DESIGN
SQUATS
SQUATS
RESISTANCE TRAINING PROGRAM DESIGN VARIABLES FOR SPORTS
• Need analysis
• Exercise selection
• Training frequency
• Exercise order
• Training load and repetitions
• Volume
• Rest periods
NEED ANALYSIS• Evaluation of the sport : it is to determine the unique characteristics of the
sport.• Characteristic of the sport can be determined by :
• Movement analysis: eg: jumping, sprinting, shooting, blocking etc.• Physiological analysis: eg: strength, power, hypertrophy etc
• Assessment of the athlete:• Physical testing and evaluation• Training status: to understand the athlete’s training capabilities• Primary resistance training goal : if its to improve strength, power, hypertrophy,
muscular endurance.
MAJOR QUESTIONS IN A NEEDS ANALYSIS
• What muscle group should be trained?
• What basic energy systems should be trained?
• What type of muscle actions should be trained?
• What are the primary sites of injury for particular?
• What are the specific needs: endurance, strength, power & hypertrophy?
EXERCISE SELECTION• Exercise type: there are virtually thousands of exercises to
choose from while designing a resistance training program. Eg: m/c weights, free weights, plyometrics, med ball, body blades etc.• Core and assistance exercises• Structural and power exercises
• Movement analysis of the sport:• Sport specific exercises: leg press v/s squats v/s power cleans• Muscle balance: imbalance created due to 1 muscle group being over
stressed.• Exercise technique experience• Availability of resistance training equipment• Available training time per session.
TRAINING FREQUENCY Refers to the number of training sessions completed in a week. When determining training frequency athlete’s training status, sports
season, projected exercise loads, and other concurrent training activities should be considered.
Training status: beginner, intermediate or proficient.
Sports season: pre season, off season or in season
Training load and exercise type: Near max loads require more recovery time prior to their next training session. Upper body exe can recover more quickly than lower body exe. And same is true with the single joint movements compared to the multi joint
movements.Other training activities.
EXERCISE ORDER• Exercise order refers to the sequence of resistance exercises performed
during a training session.• Usually exercises are arranged in such a way that the maximum force
capabilities are available from a sufficient rest and recovery period .• Power, other core and then assistance exercises.• Upper and lower body exercises alternated.• Push and pull exercises alternated.• Exercises for weak areas (priority) perform before exercises for strong
areas of clients• Most intense to least intense (same muscle group).
TRAINING LOAD AND REPETITIONSTraining goals Load (%1RM) Goal
repetitionsstrength > 85 < 6
Power single effort event
80 – 90 1-2
Power multiple effort event
75-80 3-5
Hypertrophy 70-85 8-12
Muscular endurance
<65 > 15
VOLUME
• The amount of weight lifted in a training session.
• Load -volume is calculated by multiplying the number of sets by the number of reps times the weight lifted per repetition. For eg: 2 sets of 10 reps with 50 lbs is 2 x 10 x 50 = 1000 lbs
• Multi v/s single sets : • 1 sets of 6-8 reps performed to volitional muscular failure is sufficient to maximize gains in strength. • Single set training maybe appropriate for untrained individuals.• multi sets program need to be introduced for additional stimulus.
• Training status : • The training status of athletes affect the volume they will be able to tolerate.• It is appropriate for an athlete to perform only 1 to 2 sets as a beginner and add sets as he or she
becomes better trained.
VOLUME
Primary resistance training goal: training volume(i.e the reps and sets) is directly based on the resistance training goal ( strength, power, hypertrophy or muscular endurance)
Training goals Goal repetitions Sets
Strength < 6 2-6Power single effort event
1-2 3-5
Power multi effort event 3-5 3-5
Hypertrophy 6-12 3-6Mus endurance >12 2-3
REST PERIODS
• The amount of rest allowed in between sets is strongly related to the load lifted.
• The heavier the load the longer the rest periods between sets. • For eg : training for muscular strength will need longer rest periods
between sets than for muscular endurance.
• Even in training muscular strength same rest periods will not be assigned for assistance exercises as assigned to core exercises.
REST PERIODS
• Rest period lengths assigned based on training goals
Training goals Rest period lengths
strength 2 - 5 mins
Power single effort event 2 - 5 mins
Power multi effort event 2 - 5 mins
Hypertrophy 30 secs - 1.5 mins
Muscular endurance < 30 secs
PERIODIZATION FOR VARIOUS SPORTS
PERIODIZATION FOR VARIOUS SPORTS
SPOTTING IN RESISTANCE TRAINING
• KNOW PROPER EXERCISE TECHNIQUE.• KNOW PROPER SPOTTING TECHNIQUE.• BE STRONG ENOUGH TO ASSIST THE LIFTER.• KNOW HOW MANY REPETITIONS THE LIFTER
INTENDS TO DO.• BE ATTENTIVE TO THE LIFTER AT ALL TIMES.• STOP LIFTER IF EXERCISE TECHNIQUE/FORM IS
INCORRECT.• KNOW THE PLAN OF ACTION IF SERIOUS INJURY
OCCURS.
DIFFERENT PRINCIPLES
• SUPERSETS• COMPOUND SETS• TRI SETS• GIANT SETS• STRIPPING PRINCIPLE/ REVERSE PYRAMIDING• PYRAMIDING PRINCIPLE• I GO YOU GO• PRE EXHAUST• 21’S• FORCED REPS• NEGATIVES
