Study Guide
Chapter 18 – Resistance Training
PHED 3789/5789
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
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
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
i. Determine movements and muscles used
ii. Select exercises that training these muscles
i. “balance” does not mean that they have to have equal strength
i. If not sure, ask athlete to demonstrate
ii. If no experience, begin with fixed (machine) weights and assistive exercises
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
i. off-season – 4-6 sessions per week
ii. preseason – 3-4
iii. in-season – 1-2
iv. postseason – 1-3
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
i. Physical stress is cumulative so consider:
1. sprint training, aerobic, anaerobic training
a. physical demands of occupation
i. Multi-joint then single joint
ii. Large muscle before small muscle
i. Fatigue a muscle with single joint muscle before using that muscle in a multi-joint exercise
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
i. push exercises (bench press, shoulder press, triceps
ii. pull exercises (lat, bent-over row, biceps curl)
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
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
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
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)
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
i. Low multiple-RMs – develop strength and max power
ii. High multiple-RMs – develop muscular endurance
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)
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
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
i. reps X resistance X 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
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