Study Guide

Chapter 18 – Resistance Training

PHED 3789/5789

 

  1. Evaluate the requirements and characteristics of a sport and assess an athlete for the purpose of designing a resistance training program
    1. Evaluation of the sport

                                                               i.      Movement analysis -  movement patterns, muscle movements

                                                             ii.      Physiological analysis – what are the strength, power, hypertrophy, and muscular endurance needs of the sport

                                                            iii.      Injury analysis – common joint and muscle injuries and causative factors

    1. Assessment of the athlete

                                                               i.      Training status – type of training, duration, intensity

1.      lifting exercise technique

                                                             ii.      physical testing and evaluation

1.      strength, flexibility, power, speed, muscular endurance, body composition, cardiovascular endurance, etc.

2.      tests should be valid

3.      appropriate for athlete’s skill level

4.      compare results to norms or other descriptive data to determine the athlete’s strengths and weaknesses

                                                            iii.      determine the athlete’s resistance training goal

  1. Select exercises based on type, sport specificity, technique experience, available equipment, and time availability
    1. Exercise Type

                                                               i.      Core – have the following characteristics

1.      recruit one or more large muscle areas (chest, shoulder, back hip or thigh

2.      multi-joint – involve two or more primary joints

3.      receive priority because they are specific to the sport

                                                             ii.      assistance exercises – have the following characteristics

1.      recruit smaller muscle areas(biceps, triceps, abdominals, calf, neck, trapezius, forearm, lower back, or anterior lower leg)

2.      single-joint exercises - involve only one primary joint

3.      less sport-specific

                                                            iii.      structural exercises – involves muscular stabilization of posture while lifting (an exercise can be both a core and structural exercise)

                                                           iv.      power exercise – a structural exercise that is performed explosively

    1. Movement analysis of the sport – select specific exercises

                                                               i.      Determine movements and muscles used

                                                             ii.      Select exercises that training these muscles

    1. Muscle balance – train the agonist and antagonist

                                                               i.      “balance” does not mean that they have to have equal strength

    1. Exercise technique experience

                                                               i.      If not sure, ask athlete to demonstrate

                                                             ii.      If no experience, begin with fixed (machine) weights and assistive exercises

    1. Availability of resistance training equipment
    2. Time available per session

 

  1. Determine training frequency (training sessions per week) based on training status, sport season, load, exercise type, and other concurrent exercise
    1. Training status

                                                               i.      3 days is common – better for beginners

                                                             ii.      4 days – used as athlete gains strength

                                                            iii.      plan to allow 48 hrs recovery per muscle group

                                                           iv.      but not more than 3 days between training sessions

                                                             v.      various split routines can be used

1.      upper/lower body

2.      chest,shoulders,triceps/lower body/back, trapezius, biceps

3.      chest and back/lower body/shoulders and arms

    1. sport season

                                                               i.      off-season – 4-6 sessions per week

                                                             ii.      preseason – 3-4

                                                            iii.      in-season – 1-2

                                                           iv.      postseason – 1-3

    1. training load and exercise type

                                                               i.      heavy load – longer recovery

                                                             ii.      alternate light and heavy days

                                                            iii.      upper body may recover more quickly than lower body from heavy days

                                                           iv.      recovery from single joint exercises may be faster than multi-joint exercises

    1. Other training

                                                               i.      Physical stress is cumulative so consider:

1.      sprint training, aerobic, anaerobic training

a.      physical demands of occupation

 

  1. arrange exercises in a training session according to their type
    1. Power, Other Core first, then assistance

                                                               i.      Multi-joint then single joint

                                                             ii.      Large muscle before small muscle

    1. Another option is to preexhaust a muscle group

                                                               i.      Fatigue a muscle with single joint muscle before using that muscle in a multi-joint exercise

    1. Upper- and lower-body exercise alternated

                                                               i.      Provides rest for between exercises

                                                             ii.      Good for beginners (they can’t handle several exercises for the same muscle group without a break)

                                                            iii.      This is often used with circuit training

    1. “Push” and “Pull” exercises

                                                               i.      push exercises (bench press, shoulder press, triceps

                                                             ii.      pull exercises (lat, bent-over row, biceps curl)

    1. supersets and compound sets – text notes that sometimes these definitions are interchanged

                                                               i.      superset – one set of an agonist and then another set for the antagonist immediately after

                                                             ii.      compound set – two different exercises for the same muscle group

                                                            iii.      these are means of increasing the overload, stimulating more hormonal release

  1. assess an athlete’s actual 1 RM, predicted 1 RM from a multiple-RM, and RM loads
    1. Testing 1 RM

                                                               i.      Use with intermediate to advanced resistance trained athletes

                                                             ii.      Use only when athletes have good technique

                                                            iii.      Use only if healthy and injury free

                                                           iv.      Use with core exercises – smaller muscles are more vulnerable to injury with 1 RM testing

                                                             v.      Use a set protocol

1.      warm-up with light resistance that allows 5-10 reps

2.      rest 1 min

3.      estimate load that will allow 3-5 RM

4.      rest 2 min

5.      estimate load that will allow 2-3 RM

6.      rest 2-4 min

7.      attempt 1 RM

8.      adjust load – up if successful or down if unsuccessful

9.      rest 2-4 minutes

10.  continue to repeat 7-9

11.  if attempts exceed 5, stop and test another day

    1. Estimating a 1RM

                                                               i.      1RM can be estimated with measuring a 10 RM, say, and then using a prediction table to estimate 1 RM

1.      There are prediction equations that can be used

a.      Accuracy varies

b.      Accuracy improves the closer the number of RMs is to 1RM

                                                             ii.      use a protocol similar to the one above for 1RM

                                                            iii.      use caution when testing power lifts – fatigue occurs quickly

    1. Multiple-RM testing based on goal repetitions

                                                               i.      First determine the number of reps that athlete will perform in the strength program

1.      for example, if the program will use 6RM then determine the athlete’s 6RM using a protocol similar to the one listed above

2.      avoid using less than 8RM for assistive exercises (because of the potential for injury with heavier loads)

 

  1. assign load and repetitions based on the training goal
    1. load – commonly referred to as a certain percentage of 1 RM or most weight lifted for a specified number of repetitions
    2. Tables can be used to predict 1 RM based on multiple rep max or determine training loads at predicted percentages
    3. Interesting (and important points about %1RM Repetition Tables

                                                               i.      Assumes that the relationship between reps and % 1 RM is linear (a straight line)

                                                             ii.      Resistance-trained athletes may be able to lift more than predicted

                                                            iii.      The relationship between reps and % 1 RM will changes as the number of sets increases

                                                           iv.      The relationship will vary with the exercise (bench vs. leg extensions)

                                                             v.      The relationship will vary from machine exercises to free weights

                                                           vi.      The relationship will vary with the size of the muscle mass used in the lift (leg extension vs. squat)

                                                          vii.      The closer the lift is to max (the fewer reps), the more accurate

    1. RM Continuum

                                                               i.      Low multiple-RMs – develop strength and max power

                                                             ii.      High multiple-RMs – develop muscular endurance

    1. Percentage of the 1RM

                                                               i.      A specificied number of reps at a specified percent of 1RM is assigned to achieve either strength, power or muscular endurance

                                                             ii.      To develop strength use loads >85% 1RM

                                                            iii.      Peak power (strength and speed) is achieved at about 30% of 1RM – so use lighter loads for power lifting

1.      it seems that training at 80% of 1RM for strengthening is a good lead up to power lifting (that’s how I read it.. Mur)

    1. variation of the training load

                                                               i.      varying the intensity of the load during a week will help a resistance trained athlete avoid overtraining

1.      resistance trained athletes are capable of lifting heavy loads

2.      your job, as a strength and conditioning specialist is to help them limit that so they aren’t overtrained

                                                             ii.      set up program so there are “heavy” days (full RM days – a set leads to fatigue)

                                                            iii.      other lifting days can be “light” (80% of pre-determined RM, say 8 RM)

                                                           iv.      “medium” days are 90% of pre-determined RM

                                                             v.      for example using a split routine

1.      Mondays – heavy day for lower body

2.      Tuesdays – heavy day for upper body

3.      Wednesdays – off

4.      Thursdays – light day for lower body

5.      Fridays – light day for upper body

                                                           vi.      Other modes of training (aerobic or anaerobic intervals, etc) can be heavier on light lifting days and visa versa

 

  1. know when and by how much an exercise load should be progressed
    1. 2 for 2 rule

                                                               i.      athlete can perform 2 or more reps over assigned rep goal in the last set in two consecutive workout – then resistance should be added

    1. increases in load can be individualized
    2. general rule – increase by 2.5-10% when increasing

 

  1. assign training volumes according to the athletes’s training status and the training goals
    1. volume is total amount of weight lifted in a training session

                                                               i.      reps X resistance X sets

    1. Multiple versus single sets

                                                               i.      Strength can be improved with 1 set of 8-12 reps

1.      most appropriate for untrained persons

2.      good for first few months of training

                                                             ii.      multiple sets are likely needed for the more highly (resistance) trained

                                                            iii.      multiple sets – not to failure – can enhance strength more than 1 set of 8-12 to failure

    1. the primary resistance training goal will determine the volume

                                                               i.      strength - < 6 reps, 2-6 sets

                                                             ii.      power for single-effort event – 1-2 reps, 3-5 sets

                                                            iii.      Power for multiple-effort event – 3-5 reps, 3-5 sets

                                                           iv.      Hypertrophy – 6-12 reps, 3-6 sets

                                                             v.      Muscular endurance - >12 reps, 2-3 sets

 

  1. determine rest period lengths based on the training goal
    1. strength – 2-5 min
    2. power single effort event – 2-5 min
    3. power multiple-effort event – 2-5 min
    4. hypertrophy – 30 sec – 1.5 min
    5. muscular endurance – 30 sec