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Chapter 19 Program Design

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Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning Timing Load Increases 2 for 2 rule If the person can perform 2 or more reps over his ... – PowerPoint PPT presentation

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Title: Chapter 19 Program Design


1
Chapter 19Program Design
  • Chapter 18 NSCA
  • Essentials of Strength Conditioning

2
7 Resistance Training ProgramDesign Variables
  1. Needs analysis
  2. Exercise selection
  3. Training frequency
  4. Exercise order
  5. Training load reps
  6. Volume
  7. Rest periods

3
Step 1 - Needs Analysis
  • Two stage process
  • Evaluation of the requirements characteristics
    of the activity/sport.
  • Assessment of the athlete.

4
Needs Analysis Evaluation of Activity
  • Unique characteristics of the activity.
  • Allows you to design a program that includes
    those elements.
  • Should include
  • Movement analysis
  • Physiological analysis
  • Injury analysis
  • cardiovascular endurance
  • Speed
  • Agility
  • Flexibility

5
Needs Analysis Evaluation of Person
  • Athletes current condition to begin a program
    (Training Status).
  • Identify and previous or current injuries.
  • Determine training background or exercise history
    (training status).
  • Type of program
  • Length of recent, regular training
  • Intensity level
  • Degree of exercise technique experience
  • See table NSCA,18-1.

6
NSCA, P. 397
7
Needs Analysis Evaluation of Person
  • Should include an overall assessment of all
    components.
  • Tests should relate to the athletes sport, be
    consistent with skill level and be realistic in
    terms of the equipment that is available.
  • Results compared with normative data.
  • Maintain strengths and improve weaknesses.

8
Primary Resistance Training Goal
  • The goal is usually to improve strength, power,
    hypertrophy, or muscular endurance.
  • Concentrate on only improving one area per
    season.

9
Step 2 - Exercise Selection
  • Exercises should involve primary muscle groups or
    body areas.
  • Fall into categories based upon relative
    importance to the persons activity or sport.
  • Exercises classified into
  • Structural muscular stabilization of posture
    while performing exercise
  • Power a structural exercise that is performed
    very explosively
  • Core larger muscle areas
  • Assistance smaller muscle areas

10
Exercise Selection
  • Core Exercises
  • Recruit one or more large muscle areas
  • Involve two or more primary joints
  • Receive priority when selecting exercises due to
    their direct application to the sport.
  • Assistance Exercises
  • Usually recruit smaller muscle areas
  • Involve only one primary joint
  • Considered less important to improving
    performance.

11
Core Anatomy (Internal)
12
Core Anatomy (Back)
  • Latissimus Dorsi
  • Help stabilize scapulas and spine
  • Gluteus Maximus
  • Provide powerful hip extensors protect lower
    lumbar spine

13
Core Anatomy (Front)
  • Obliques, Rectus Abdominis
  • Provide a sheath for rib cage spine
  • Hip Adductors
  • Support lower limb movement hip stability

14
Sports Specific Exercises
  • Specificity
  • See p. 400

15
Muscle Balance
  • Insure that a proper ratio of strength, power,
    muscular endurance is maintained in opposing
    muscle groups.
  • Agonist antagonist

16
Exercise Technique Experience
  • If in doubt as to the persons ability, have them
    demo the exercise.
  • Those who are inexperienced should begin with
    machine weights and free-weight assisted
    exercises first.

17
Availability of Equipment
  • May have to substitute exercises if certain items
    are in short demand.
  • Types of barbells
  • Amount of weight plates

18
Training Time Per Session
  • Some exercises take longer than others.
  • Bench press vs. push ups
  • Try to make workouts efficient but also try to
    keep specificity.
  • Squats vs. leg extension
  • Weigh the value of subbing exercises at the
    expense of time.

19
Step 3 -Training Frequency
  • The number of training sessions completed in a
    given time period.
  • Generally 3 times per week.
  • As conditioning level improve, frequency can
    increase to 4 or more.
  • General rule ? schedule training session so there
    is at least one rest day (not more than 3)
    between sessions that stress the same muscle
    groups.

20
Frequency
  • Split routine involves training more frequently.
    See page 403, Table 18.5
  • Group exercises that train a certain portion of
    the body, ie) Upper or lower.
  • The rest days will not occur on the same days
    each week.
  • Frequency will also depend upon the overall
    amount of physical stress the individual may
    have
  • From physically demanding jobs
  • From the type of training the coach is also
    including

21
Training Load Exercise Type
  • People who train with max or near-max loads
    require more recovery time between sessions.
  • Alternating light heavy days can assist in
    keeping the frequency up.
  • Upper body muscles tend to recover faster than
    lower body.
  • Person recovers more quickly from single joint
    exercises than multi joint exercises.

22
Step 4 - Exercise Order
  • Refers to the sequence of resistance exercises
    performed during one training session.
  • Four of the most common methods
  • Power, Core, then assistance exercises
  • Alternated upper and lower body exercises
  • Alternated push pull exercises
  • Supersets compound sets

23
Power, Core, Then Assistance Ex
  • Need to be fresh to perform these moves and avoid
    injury.
  • Affected by fatigue.
  • Significant energy expenditure.

24
Alternated Upper Lower Body Exercises
  • Good for untrained individuals.
  • Use the rest period to work the opposing muscle
    group.
  • Decreases overall training time.
  • Also considered circuit training if the exercises
    are performed with minimal rest periods.

25
Alternated Push Pull Exercises
  • Insures that the same muscle groups will not be
    used for two exercises in a row thereby reducing
    fatigue of the muscle.
  • Can also be constructed in a circuit training
    format.
  • Is appropriate for beginning and returning
    exercisers.

26
Supersets Compound Sets
  • Superset involves 2 exercises that stress 2
    opposing muscles.
  • Compound set involves performing 2 exercises
    for the same muscle sequentially.
  • Very demanding
  • May not be appropriate for beginners

27
Step 5 - Training Load Repetitions
  • The heavier the load, the less reps performed.
  • Load is determined by using a percentage of
    1-Rep Max or
  • The most weight lifted for a specified number of
    reps, ie) 10 rep max.
  • As the percentage of that 1Rep Max decreases, the
    athlete will be able to successfully complete
    more repetitions. See p. 407, table 18.7.  

28
Training Load Repetitions
  • A certain percentage of the 1 rep max assigned to
    a machine exercise can result in more repetitions
    at the same percentage of the 1 rep max than a
    similar free exercise.  
  • See Table 18.7
  • These tables should only be used as a guideline
    the for estimating a particular repetition
    maximum load for resistance training exercise.

29
Rep Max Continuum
  • Heavy loads, few reps ? strength power
  • Moderate loads, more reps ? hypertrophy
  • Light loads, more reps ? endurance

30
Rep Max Continuum
  • The most effective and practical application is
    to assign loads that are about 80 of the 1 rep
    max for resistance training exercises designed to
    improve max power production.
  • Power exercises cannot be maximally loaded at any
    rep scheme because the quality of the movement
    will decline.
  • Power exercises are usually limited to 5 reps per
    set.

31
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32
Variation in Training Load
  • A high training status cannot be tolerated for
    repeated weekly sessions without overtraining.
  • Can counterbalance by varying the loads from the
    core to assistance exercises.
  • Can have heavy days and light days.
  • Can have upper body and lower body days
  • Heavy lifting days can coincide with lighter
    training days in the sport and visa versa.

33
Progression of Training Load
  • Monitor the persons training and chart progress
    to know when to progress the loads.

34
Timing Load Increases
  • 2 for 2 rule
  • If the person can perform 2 or more reps over
    his/her assigned rep goal in the last set, in 2
    consecutive workouts of the same exercise, weight
    should be added for the next session.
  • Example 3 x 10 to start, progresses to 12 reps
    in the last set, for the last two sessions ?
    increase weight

35
Quantity of Load Increases
  • Load increases of 2.5-10 can be used.
  • Upper body increases are usually done in smaller
    increments.
  • Lower body increases are usually larger than
    those made to the upper body.

36
Step 6 - Volume
  • Volume Load - the total amount of weight lifted
    in a training session.
  • Set a group of reps sequentially performed
    before the athlete stops to rest.
  • To calculate the Volume
  • Multiple the of sets by the of reps times the
    weight lifted.
  • The volume for 2 sets of 10 reps _at_ 50 lbs
  • 2 x 10 x 50 1000 lbs.

37
Multiple vs. Single Sets
  • Generally accepted that performing one set of
    8-12 reps (post warm-up) to volitional muscular
    failure is sufficient to maximize gains in
    muscular strength and hypertrophy.
  • Higher volumes will eventually be needed to
    promote further gains in strength.
  • Performing 3 x 10 without going to failure
    enhances strength better than one set to failure
    for 8-12 reps.

38
What is the Training Goal?
  • Strength
  • Power
  • Hypertrophy
  • Muscular Endurance

39
NSCA, p 419
40
Step 7 - Rest Periods
  • Rest period the time dedicated to recovery
    between sets exercises.
  • Dependent on the goal of training, load lifted
    and persons training status.
  • General guideline is
  • 2-5 minutes rest for power and strength.
  • 30 s 1.5 min for hypertrophy and endurance.
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