Fundamental of Resistance Training: Progression and Exercise Prescription

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Fundamental of Resistance Training Progression
and Exercise Prescription

• Kraemer and Ratamess
• Medicine and Science in Sport and Exercise
• 36(4)674-688, 2004

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Introduction

• Resistance training is popular.
• A key factor to resistance training is an
  appropriate program design.
• Supervised

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Individualization/Goal Setting

• At-risk individuals
• A needs analysis
• Program goals
• Hypertrophy
• Strength
• Power
• Speed
• Endurance

• Program goals (continued)
• Balance
• Coordination
• Flexibility
• Weight loss (body fat)
• Improved health
• Injury rehabilitation

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Program Goals

• Recreational versus Performance
• Performance/Competitive
• Power lifting
• Weight lifting
• Body building
• Strongman/women
• Athletes
• Maintenance

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• POWER LIFTING
• Bench Press
• Squats
• Dead Lift

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Weightlifting
The Snatch is performed in a continuous movement
with the arms held straight.
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Weightlifting
The Clean Jerk involves two separate efforts.
The weight is lifted from the platform to the
shoulders in one motion. The Jerk follows with
the bar thrust into a position overhead. Then
feet are brought together to complete the lift.
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Program Design

• Muscle Action
• Eccentric muscle action
• Dynamic muscular strength improvements are
  greatest when ECC actiosn are included in the
  training program.

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Program Design

• Exercise Selection
• Single-joint exercises
• Multiple-joint exercises

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Program Design

• Exercise Order
• Workouts
• Total-body
• Upper/lower
• Spilt routines

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Program Design

• Workout Structure
• Strength
• Hypertrophy
• Power
• Endurance
• Multiple-joint exercises

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Program Design

• Large muscle before small muscle
• Multiple-joint before single-joint
• For power, perform most complicated first
• Rotate upper/lower or opposing muscle groups
• High intensity exercises (higher of 1RM) before
  lower intensity exercises

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Program Design

• Load
• Alternate
• Untrained versus trained
• Neural adaptations

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Program Design
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Program Design
FTb
FTa
FTa
ST
ST
ST
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Program Design