DEVELOPMENT OF RESISTANCE TRAINING PROGRAMS

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DEVELOPMENT OF RESISTANCE TRAINING PROGRAMS

• A systematic program of exercise involving
  exertion of force against a load used to develop
  strength, endurance, and/or hypertrophy of the
  muscular system.

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PROGRAM DESIGN
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NEEDS ANALYSIS

• Evaluation of the Sport
• Movement Analysis What movement patterns and
  muscles must be trained?
• Physiological Analysis What are needs for muscle
  strength, power, hypertrophy, and endurance?
• What are the common sites for joint and muscle
  injury?
• What other requirements such as speed, agility,
  flexibility and cardiovascular endurance are
  needed?

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Muscle Groups

• What muscle groups should be trained requires
  basic analysis of movement.
• Movement analysis includes examination of
• Muscles Movement velocities
• Joint angles Forces involved
• Understand exactly what you are trying to mimic.
• Principle of specificity overriding rule.

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Muscle Action

• Most activities and resistance training programs
  use several types of muscle action (dynamic
  concentric, dynamic eccentric, and isometric).
• Examples.
• Elite power lifters lower greater resistances
  slower than less competitive lifters.
• Wrestling involves many isometric holds.

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Muscle Physiologic Component

• Determine magnitude of improvement needed for
  variables such as muscle strength, power,
  hypertrophy, endurance, balance, agility, speed,
  coordination, flexibility, and body composition.
• Improvement in all these variables may not be
  needed in all cases.
• Examples. Sports that require high ratio of
  strength mass or power mass weight classes.
  Sports that benefit from body mass.

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Primary Sites of Injury

• Prehabilitation preventing initial injury by
  training the points and muscles that are most
  susceptible to injury.
• Prevention of reinjury also an important goal.
• Resistance training may help prepare systems for
  more extensive repair activities needed for
  faster injury recovery.

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NEEDS ANALYSIS

• Assessment of the Athlete
• Training Status
• Physical Testing
• Strength
• Flexibility
• Power
• Speed
• Muscular endurance
• Body composition

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BASIC PRINCIPLES

• Specificity
• Overload
• Progressive Overload
• Reversibility
• Traits

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MODALITIES

• Isometric
• Dynamic Isotonic free weight, linear resistance
• Dynamic Variable Resistance linear variable
  resistance, rotary variable resistance
• Isokinetic
• Plyometric stretch-shortening cycle

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ACUTE VARIABLES

• Choice of Exercises
• Resistance (Loading)
• Repetitions
• Sets
• Rest Intervals
• Frequency

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Choice of Exercise

• Select exercises that stress muscles joint
  angles designated by needs analysis.
• Core exercises train prime movers in particular
  movement, are typically major muscle (i.e. chest,
  shoulder, hip or thigh) exercises, involve two
  or more joints.
• Assistance exercises train predominantly one
  muscle group that aids in movement by prime
  movers.

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Choice of Exercises

• Structural exercises emphasize loading the spine
  directly (e.g. back squat) or indirectly (e.g.,
  power clean).
• Power exercise is a structural exercise that is
  performed very quickly or explosively.

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Basic Exercises

• Chest Press
• Row or Pulldown
• Overhead Press or Lateral Raise
• Arm Curl
• Triceps Extension

• Leg Press
• Leg Extension
• Leg Curl
• Abdominal Curl
• Low Back Extension

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Order of Exercises
Normal alternate order is used initially, and
then if desired, a stacked order is gradually
incorporated (among elite body builders for
hypertrophy).

• Large before small
• Multi-joint before single-joint
• Alternate push-pull
• Alternate upper and lower

• Weak points before strong points
• Olympic before basic strength
• Power-type first
• Most intense to least intense

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Resistance
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Repetitions
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Sets
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Rest Intervals
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SYSTEMS

• Multiple Set System
• Single Set System
• Bulk System
• Cheating System
• Exhaustion Set System
• Forced Repetition
• Super Set System (Compound Set)

• Flushing
• Pyramid
• Negative
• Rest-Pause
• Split
• Circuit
• Peripheral Heart

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Frequency

• Beginner 3 days per week if intensity remains
  low (lt60 1 RM), proceed to 4-5 days per week
  after delayed muscle soreness subsides
• Intermediate 3 days per week
• Advanced 4-6 days per week on split routine

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PROGRESSION

• Arbitrary Weight Progression one arbitrarily
  increases resistance every 3 to 6 training
  sessions
• 1 RM Testing and Progression test for 1 RM
  every 4 to 6 weeks and increase on basis of new
  maximums
• Repetitions when capable of performing all sets
  with additional reps, resistance is increased

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PERIODIZATION

• Periodization refers to organizing resistance
  training into phases of different types of
  exercise done at varying intensities and volumes
  for a specific time period.
• Fractionating the macrocycle (usually one year)
  into component parts (mesocycles) enables
  manipulation of training variables to prevent
  overtraining and provide means to alter the
  variety of workouts.

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Theoretical Construct of Periodization

• Must be a gradual progressive preparation of
  muscle soft tissue for future exposure to
  greater volumes and higher intensities.
• There are 2 physiological aspects of muscle
  strength. Each aspect requires application of
  different volumes and intensities.
• Continued high intensity or high volume trg w/o
  recovery time leads to constant stimulation of
  nervous endocrine systems.
• Increases in strength are larger more stable
  when cycling programs are utilized.

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PERIODIZATION TABLE
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PERIODIZATION TABLE
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PERIODIZATION SCHEME
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PLYOMETRIC TRAINING

• Term plyometric from Latin plyo metric
  interpreted to mean measurable increases.
• Plyometric training movements make use of the
  inherent stretch-recoil characteristics of
  skeletal muscle and neurological modulation via
  the myotatic reflex.
• The stretch-shortening cycle describes the
  sequence, eccentric-isometric-concentric muscle
  actions.

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STRETCH-SHORTENING CYCLE
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PLYOMETRIC TRAINING

• Plyometric drill training incorporates body mass
  and force of gravity to provide rapid pre-stretch
  or cocking phase, to activate the stretch reflex
  and muscles natural elastic recoil elements.
• When stretching occurs rapidly, stored elastic
  energy in muscle fibers, and initiation of
  myotatic reflex combine to produce a powerful
  concentric action.

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PLYOMETRIC TRAINING
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PLYOMETRIC TRAINING

• Six classifications of lower extremity plyometric
  exercises
• Jumps-in-place
• Standing jumps
• Multiple hops and jumps
• Bounding
• Box drills
• Depth jumps
• Medicine ball activities train upper extremity.

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PLYOMETRIC TRAINING
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PLYOMETRIC TRAINING

• Very specific in nature but very broad in
  application
• For lower extremities, designed to train athlete
  to develop either vertical or horizontal
  acceleration.
• Offensive lineman or crouch start standing long
  jump, double leg hops? horizontal force.
• Basketball rebound or volleyball spike depth
  jump skills? vertical power.
• Medicine ball activities train the upper
  extremities.

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References

• Chu, Donald A. 1998. Jumping into Plyometrics,
  2nd ed. Human Kinetics.
• McArdle, William D., Frank I. Katch, and Victor
  L. Katch. 2000. Essentials of Exercise
  Physiology 2nd ed. Image Collection. Lippincott
  Williams Wilkins.
• Plowman, Sharon A. and Denise L. Smith. 1998.
  Digital Image Archive for Exercise Physiology.
  Allyn Bacon.