Resistance Training

1
Resistance Training
chapter 15
ResistanceTraining
Thomas R. Baechle, EdD CSCS,D
NSCA-CPT,DRoger W. Earle, MA CSCS,D
NSCA-CPT,DDan Wathen, MS ATC CSCS,D
NSCA-CPT,D FNSCA
2
Chapter Objectives

• Evaluate sport requirements and assess an
  athlete.
• Select exercises based on type, sport
  speci-ficity, technique experience, equipment
  availability, and time availability.
• Determine training frequency based on training
  status, sport season, load, exercise type, and
  other concurrent exercise.
• Arrange exercises in a training session.
• (continued)

3
Chapter Objectives (continued)

• Determine 1-repetition maximum (1RM), predicted
  1RM from a multiple RM, and RM loads.
• Assign load and repetitions based on the training
  goal.
• Determine how to increase exercise load.
• Assign training volumes according to the
  athletes training status and training goal.
• Determine rest period lengths based on the
  training goal.

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Resistance Training

• Resistance Training Program Design Variables
• Needs analysis
• Exercise selection
• Training frequency
• Exercise order
• Training load and repetitions
• Volume
• Rest periods

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Section Outline

• Step 1 Needs Analysis
• Evaluation of the Sport
• Assessment of the Athlete
• Training Status
• Physical Testing and Evaluation
• Primary Resistance Training Goal

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Step 1 Needs Analysis

• Needs analysis is a two-stage process that
  includes an evaluation of the requirements and
  characteristics of the sport and an assessment of
  the athlete.

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Step 1 Needs Analysis

• Evaluation of the Sport
• movement analysis Body and limb movement
  patterns and muscular involvement.
• physiological analysis Strength, power,
  hypertrophy, and muscular endurance priorities.
• injury analysis Common sites for joint and
  muscle injury and causative factors.

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Step 1 Needs Analysis

• Assessment of the Athlete
• Training Status
• Type of training program
• Length of recent regular participation in
  previous training program(s)
• Level of intensity involved in previous training
  program(s)
• Degree of exercise technique experience

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Table 15.1
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Step 1 Needs Analysis

• Assessment of the Athlete
• Physical Testing and Evaluation
• Tests should relate to the athletes sport.
• Use the results of the movement analysis to
  select tests.
• After testing, compare results with normative or
  descriptive data to determine the athletes
  strengths and weaknesses.
• Primary Resistance Training Goal
• Typically to improve strength, power,
  hypertrophy, or muscular endurance.
• Concentrate on one training outcome per season.

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Table 15.2
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Section Outline

• Step 2 Exercise Selection
• Exercise Type
• Core and Assistance Exercises
• Structural and Power Exercises
• Movement Analysis of the Sport
• Sport-Specific Exercises
• Muscle Balance
• Exercise Technique Experience
• Availability of Resistance Training Equipment
• Available Training Time per Session

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Step 2 Exercise Selection

• Step 2 involves choosing exercises for a
  resistance training program.

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Step 2 Exercise Selection

• Exercise Type
• Core and Assistance Exercises
• Core exercises recruit one or more large muscle
  areas, involve two or more primary joints, and
  receive priority when one is selecting exercises
  because of their direct application to the sport.
• Assistance exercises usually recruit smaller
  muscle areas, involve only one primary joint, and
  are considered less important to improving sport
  performance.

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Step 2 Exercise Selection

• Exercise Type
• Structural and Power Exercises
• Structural exercises emphasize loading the spine
  directlyor indirectly.
• Power exercises are structural exercises that are
  performed very quickly or explosively.

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Step 2 Exercise Selection

• Movement Analysis of the Sport
• Sport-Specific Exercises
• The more similar the training activity is to the
  actual sport movement, the greater the likelihood
  that there will be a positive transfer to that
  sport.
• This concept is called training specificity or
  the specific adaptation to imposed demands (SAID).

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Table 15.3
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Step 2 Exercise Selection

• Movement Analysis of the Sport
• Muscle Balance
• agonist The muscle or muscle group actively
  causing the movement.
• antagonist The sometimes passive muscle or
  muscle group located on the opposite side of the
  limb.

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Step 2 Exercise Selection

• Exercise Technique Experience
• Do not assume that an athlete will perform an
  exercise correctly.
• If there is any doubt, have the athlete
  demonstrate the exercise, and provide instruction
  as needed.
• Availability of Resistance Training Equipment
• Available Training Time per Session
• Prioritize time-efficient exercises when time is
  limited.

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Section Outline

• Step 3 Training Frequency
• Training Status
• Sport Season
• Training Load and Exercise Type
• Other Training

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Step 3 Training Frequency

• Training frequency is the number of training
  sessions completed in a given time period.
• For a resistance training program, a common time
  period is one week.

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Step 3 Training Frequency

• Training Status
• Training status affects the number of rest days
  needed between sessions.
• Three workouts per week are recommended for many
  athletes to allow sufficient recovery between
  sessions.

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Key Point

• The general guideline is to schedule train-ing
  sessions so that there is at least one rest or
  recovery daybut not more than threebetween
  sessions that stress the same muscle groups.

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Table 15.4
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Key Point

• More highly resistance-trained (intermediate or
  advanced) athletes can augment their training by
  using a split routine in which different muscle
  groups are trained on different days.

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Table 15.5
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Step 3 Training Frequency

• Sport Season
• Seasonal demands of the sport may limit the time
  available for resistance training.

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Table 15.6
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Step 3 Training Frequency

• Training Load and Exercise Type
• Athletes who train with maximal or near-maximal
  loads require more recovery time prior to their
  next training session.

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Step 3 Training Frequency

• Other Training
• Training frequency is influenced by the overall
  amount of physical stress.
• Consider the effects of
• other aerobic or anaerobic training,
• sport skill practice, and
• physically demanding occupations.

31
Section Outline

• Step 4 Exercise Order
• Power, Other Core, Then Assistance Exercises
• Upper and Lower Body Exercises (Alternated)
• Push and Pull Exercises (Alternated)
• Supersets and Compound Sets

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Step 4 Exercise Order

• Exercise order is the sequence of resist-ance
  exercises performed during one training session.

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Step 4 Exercise Order

• Power, Other Core, Then Assistance Exercises
• Power exercises such as the snatch, hang clean,
  power clean, and push jerk should be
  performedfirst in a training session, followed
  by other nonpower core exercises and then
  assistance exercises.

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Key Term

• preexhaustion Reverse exercise arrange-ment
  where the athlete purposely fatigues a large
  muscle group as a result of performance of a
  single-joint exercise prior to a multijoint
  exercise involving the same muscle.

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Step 4 Exercise Order

• Upper and Lower Body Exercises (Alternated)
• One method of providing the opportunity for
  athletes to recover more fully between exercises
  is to alternate upper body exercises with lower
  body exercises.
• If the exercises are performed with minimal rest
  periods, this method is also referred to as
  circuit training.

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Step 4 Exercise Order

• Push and Pull Exercises (Alternated)
• Another method of improving recovery and
  recruitment between exercises is to alternate
  pushing exercises (e.g., bench press, shoulder
  press, and triceps extension) with pulling
  exercises (e.g., lat pulldown, bent-over row,
  biceps curl).

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Step 4 Exercise Order

• Supersets and Compound Sets
• A superset involves two sequentially performed
  exercises that stress two opposing muscles or
  muscle areas (i.e., an agonist and its
  antagonist).
• A compound set involves sequentially performing
  two different exercises for the same muscle
  group.

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Section Outline

• Step 5 Training Load and Repetitions
• Terminology Used to Quantify and Qualify
  Mechanical Work
• Relationship Between Load and Repetitions
• 1RM and Multiple-RM Testing Options
• Testing the 1RM
• Estimating a 1RM
• Using a 1RM Table
• Using Prediction Equations
• Multiple-RM Testing Based on Goal Repetitions
• (continued)

39
Section Outline (continued)

• Step 5 Training Load and Repetitions
• Assigning Load and Repetitions Based on the
  Training Goal
• Repetition Maximum Continuum
• Percentage of the 1RM
• How to Calculate a Training Load
• Assigning Percentages for Power Training
• Variation of the Training Load
• Progression of the Training Load
• Timing Load Increases
• Quantity of Load Increases

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Step 5 Training Load and Repetitions

• Terminology Used to Quantify and Qualify
  Mechanical Work
• Mechanical work force displacement
• Load-volume is a practical measure for the
  quantity of work performed in resistance
  training.
• Load-volume weight units repetitions
• Arrangement of repetitions and sets affects the
  intensity value, a measure of the quality of work
  performed.

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Step 5 Training Load and Repetitions

• Relationship Between Load and Repetitions
• The heavier the load, the lower the number of
  repetitions that can be performed.
• Load is commonly described as a percentage of a
  1-repetition maximum (1RM) or as a repetition
  maximum (RM).

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Key Terms

• load Most simplistically referred to as the
  amount of weight assigned to an exercise set
  often characterized as the most critical aspect
  of a resistance training program.
• 1-repetition maximum (1RM) Greatest amount of
  weight that can be lifted with proper technique
  for only one repetition.
• repetition maximum (RM) Most weight lifted for a
  specified number of repetitions.

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Table 15.7
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Step 5 Training Load and Repetitions

• 1RM and Multiple-RM Testing Options
• Testing the 1RM
• 1RM testing requires adequate training status
  (intermediate or advanced) and experience with
  the exercises being tested.
• Choose core exercises for 1RM testing.
• Choose exercises that can accurately and
  consistently assess muscular strength and that
  allow the athlete to maintain correct body
  position throughout the testing.

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Figure 15.1
Reprinted, by permission, from Earle, 2006.
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Step 5 Training Load and Repetitions

• 1RM and Multiple-RM Testing Options
• Estimating a 1RM
• Using a 1RM Table
• To estimate the athletes 1RM, consult table 15.8
  (pp. 397-398 in Essentials of Strength Training
  and Conditioning, Third Edition).
• In the Max reps (RM) 10 (1RM 75) column,
  first find the tested 10RM load then read across
  the row to the left to discover the athletes
  projected 1RM.

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Step 5 Training Load and Repetitions

• 1RM and Multiple-RM Testing Options
• Estimating a 1RM
• Using Prediction Equations
• Equations are available to predict the 1RM from
  multiple-RM loads.
• They are most accurate when based on low (10)
  multiple-RM testing.
• Multiple-RM Testing Based on Goal Repetitions
• A third option for determining training loads
  requires the strength and conditioning
  professional to first decide the number of
  repetitions (i.e., the goal repetitions) the
  athlete will perform in the actual program for
  the exercise being tested.

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Step 5 Training Load and Repetitions

• Assigning Load and Repetitions Based on the
  Training Goal
• Once decided on, the training goal can be applied
  to determine specific load and repetition
  assignments via the RM continuum, a percentage of
  the 1RM, or the results of multiple-RM testing.

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Assigning Training Loadsand Repetitions

• Figure 15.2 (next slide)
• Summary of testing and assigning training loads
  and repetitions

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Figure 15.2
Reprinted, by permission, from Earle, 2006.
51
Step 5 Training Load and Repetitions

• Assigning Load and Repetitions Based on the
  Training Goal
• Repetition Maximum Continuum
• Use relatively heavy loads if the goal is
  strength or power.
• Use moderate loads for hypertrophy.
• Use light loads for muscular endurance.
• A certain RM emphasizes a certain outcome
  (indicated by the larger font sizes), but
  training benefits are blended at any given RM.

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Repetition Maximum Continuum

• Figure 15.3 (next slide)
• The repetition ranges shown for power in this
  figure are not consistent with the
  1RMrepetition relationship.
• On average, loads equaling about 80 of the 1RM
  apply to the two- to five-repetition range.

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Figure 15.3
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Step 5 Training Load and Repetitions

• Assigning Load and Repetitions Based on the
  Training Goal
• Percentage of the 1RM
• The relationship between the percentage of the
  1RM and the estimated number of repetitions that
  can be performed at that load allows the strength
  and conditioning profes-sional to assign a
  specific resistance to be used for an exercise in
  a training session.
• The training goal is attained when the athlete
  lifts a load of a certain percentage of the 1RM
  for the goal number of repetitions.

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Table 15.9
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Step 5 Training Load and Repetitions

• Assigning Load and Repetitions Based on the
  Training Goal
• Percentage of the 1RM
• How to Calculate a Training Load
• Assigning Percentages for Power Training
• To promote program specificity, particular load
  and repetition assignments are indicated for
  athletes training for single-effort power events
  (e.g., shot put, high jump, weightlifting) and
  for multiple-effort power events (e.g.,
  basketball, volleyball).

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Step 5 Training Load and Repetitions

• Variation of the Training Load
• Heavy day loads are designed to be full
  repetition maximums, the greatest resistance that
  can be successfully lifted for the goal number of
  repetitions.
• The loads for the other training days are reduced
  (intentionally) to provide recovery after the
  heavy day while still maintaining sufficient
  training fre-quency and volume.

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Step 5 Training Load and Repetitions

• Progression of the Training Load
• Timing Load Increases
• As the athlete adapts to the training stimulus,
  loads mustbe increased so that improvements will
  continue over time.
• Monitoring each athletes training and response
  helps the strength and conditioning professional
  know when and to what extent loads should be
  increased.

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Key Term

• 2-for-2 rule A conservative method that can be
  used to increase an athletes training loads if
  the athlete can perform two or more repeti-tions
  over his or her assigned repetition goal in the
  last set in two consecutive workouts for a given
  exercise, weight should be added to that exercise
  for the next training session.

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Step 5 Training Load and Repetitions

• Progression of the Training Load
• Quantity of Load Increases
• Table 15.10 provides general recommendations.
• Variations in training status, load-volumes, and
  exercises greatly influence appropriate load
  increases.
• Relative load increases of 2.5 to 10 can be
  used in place of the absolute values in table
  15.10.

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Table 15.10
62
Section Outline

• Step 6 Volume
• Multiple Versus Single Sets
• Training Status
• Primary Resistance Training Goal
• Strength and Power
• Hypertrophy
• Muscular Endurance

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Key Terms

• volume The total amount of weight lifted in a
  training session.
• set A group of repetitions sequentially
  per-formed before the athlete stops to rest.
• repetition-volume The total number of
  repeti-tions performed during a workout session.
• load-volume The total number of sets multi-plied
  by the number of repetitions per set then
  multiplied by the weight lifted per rep.

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Step 6 Volume

• Multiple Versus Single Sets
• Single-set training may be appropriate for
  untrained individuals or during the first several
  months of training, but many studies indicate
  that higher volumes are necessary to promote
  further gains in strength, especially for
  intermediate and advanced resistance-trained
  athletes.

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Step 6 Volume

• Training Status
• It is appropriate for an athlete to perform only
  one or two sets as a beginner and to add sets as
  he or she becomes better trained.

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Step 6 Volume

• Primary Resistance Training Goal
• Training volume is directly based on the
  resistance training goal.
• Table 15.11 summarizes guidelines for number of
  repetitions and sets for strength, power,
  hyper-trophy, and muscular endurance.

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Table 15.11
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Step 6 Volume

• Primary Resistance Training Goal
• Strength and Power
• Volume assignments for power training are
  typically lower than those for strength training
  in order to maximize the quality of exercise.

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Step 6 Volume

• Primary Resistance Training Goal
• Hypertrophy
• Increases in muscular size are associated with
  higher training volumes and performing three or
  more exercises per muscle group.
• Muscular Endurance
• Programs for muscular endurance involve many
  repetitions (12 or more) per set, lighter loads,
  and fewer sets.

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Section Outline

• Step 7 Rest Periods
• Strength and Power
• Hypertrophy
• Muscular Endurance

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Step 7 Rest Periods

• The time dedicated to recovery between sets and
  exercises is called the rest period or interset
  rest.
• The length of the rest period between sets and
  exercises is highly dependent on the goal of
  training, the relative load lifted, and the
  athletes training status.

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Table 15.12
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Step 7 Rest Periods

• Strength and Power
• Maximal or near-maximal loads require longer rest
  periods.
• Guidelines range from 2 to 5 minutes.
• Hypertrophy
• Short to moderate rest periods are required.
• Typical strategies range from 30 seconds to 1.5
  minutes.
• Muscular Endurance
• Very short rest periods of 30 seconds or less are
  required.