Transcript Copy of week 3-1

CHAPTER 18 ESSENTIALS OF
STRENGTH TRAINING AND
CONDITIONING Second Edition –
Baechle and Earle
RESISTANCE TRAINING
Area’s that are to be covered today are;
 Needs analysis
 Exercise selection
 Training frequency
 Exercise order
 Training load and repetitions
 Volume
 Rest periods
 At the end of this session students should
be able to explain the above.
RESISTANCE TRAINING
Step one: Needs analysis
Evaluation of the sport
 Movement analysis – body limb
movement patterns and muscular
involvement.
 Physiological analysis – strength, power,
hypertrophy, and muscular endurance
priorities.
 Injury analysis – common joint and
muscle injury sites and causative
factors.
RESISTANCE TRAINING
Assessment of the athlete
 Profile – athletes needs and goals.
 Evaluate training status.
 Evaluate injury status.
 Run a series of tests.
 Evaluate results.
 Determine primary goal of training.
RESISTANCE TRAINING
Assessment of the athlete
 Training status
 Athletes current level of fitness.
 Training background.
○ Type of training
○ Training age.
○ Level of intensity.
○ Exercise technique experience.
Classifying resistance training status
Frequency Training
(per week) stress
Technique
experience/
skill
Not
<2mo
training or
just began
training
<1-2
None or
low
None or
minimal
Currently
training
2-6mo
<2-3
Medium
Basic
1+yr
3-4+
High
High
Training
status
Current
program
Beginner
(untrained)
Intermediate
(moderately
trained)
Advanced Currently
(well
training
trained)
Training
age
RESISTANCE TRAINING

Physical testing and evaluation








Strength
Flexibility
Power
Speed
Muscular endurance
Body composition
Cardiovascular endurance
To name a few
RESISTANCE TRAINING

Physical testing and evaluation
 The tests should be related to the athletes




sport.
Consistent with athletes skill level.
Based on available equipment.
Post test results should be compared with
norms.
I feel that the program should be worked
around the athletes weaknesses.
RESISTANCE TRAINING

Primary resistance training goal
 All of the above tests determine the primary
goal.
 Should only have one primary goal per
season.
General training priorities by sport season
Sport
season
Sport
practice
Off-season Low
Resistance Resistance
training
training
goal
Initially hypertrophy
High
and muscular
endurance, later
strength and power
Preseason
Medium
Medium
Sport-and
movementspecific
In-season
High
Low
Maintence of
preseason
training goal?
Variable
Not specific
Postseason Variable
(active rest)
RESISTANCE TRAINING
Step two: Exercise selection
Exercise type
 Core and assistance exercises
 Core – recruit one or more large muscle areas,
involve two or more primary joints (multi-joint
exercise), have priority when writing the
program.
 Assistance – smaller muscle areas, involve only
one primary joint (single-joint exercise).
Generally selected as injury prevention or
rehabilitation.
RESISTANCE TRAINING
Step two: Exercise selection
Exercise type
 Structural and power exercises
 Structural exercise – load the spine, directly
– back squat, or, indirectly – power clean.
 Must involve the stabilisation of posture, flat
back position.
 Power exercise – is the above but done
quickly.
RESISTANCE TRAINING
Step two: Exercise selection
Movement analysis of the sport
 Sport-specific exercises
 Specificity - the more similar the exercise
movement the greater the transfer to that
sport.
 (research can not back this statement up).
RESISTANCE TRAINING
Step two: Exercise selection
Movement analysis of the sport
 Muscle balance
 Must be maintained between muscle
groups.
 Agonist – the one causing the movement.
 Antagonist – muscle on the opposite side of
the limb.
 Muscle balance does not mean equal
strength.
RESISTANCE TRAINING
Step two: Exercise selection
Exercise technique experience
 See if the athlete knows how to do the
exercise.
Availability of resistance training
equipment
 Must have the right equipment.
RESISTANCE TRAINING
Step two: Exercise selection
Available training time per session
 Pro’s and con’s about each exercise.
RESISTANCE TRAINING
Step three: training frequency
 Training frequency – number of training
session completed in a given time
period. The common time period is 1
week. The coach should consider the
following –




Athlete’s training status
Sport season
Projected exercise loads
Types of exercise
RESISTANCE TRAINING
Step three: training frequency
 Training status
 Traditionally three days per week is the
norm.
 One rest day but not more than three
between sessions that stress the same
muscle group.
○ Beginner
2-3
○ Intermediate 3-4
○ Advanced
4-7
 Split routines of various make-up.
RESISTANCE TRAINING
Step three: training frequency
 Sport season
 Generally there is a decrease of resistance
training during the in-season, as time is an
issue.
 Resistance training guide
○ Off-season
4-6
○ Preseason
3-4
○ In-season
1-2
○ Postseason (active rest) 1-3
RESISTANCE TRAINING
Step three: training frequency
 Other training
 Strength and conditioning coach must
consider all other training activities.
RESISTANCE TRAINING
Step four: Exercise order
 Power, other core, then assistance
exercises
 Power clean > back squat > calve raises
 Opposite to this is known as preexhaustion
training.

Upper and lower body exercises
(alternated)
 Less rest time, therefore more time efficient.
 If done continuously this equals circuit training.
RESISTANCE TRAINING
Step four: Exercise order
 Push and pull exercises (alternated)
 Also time efficient.
 Allows more recovery time as well.

Supersets and compound sets
 Superset – two exercises that stress the
agonist and the antagonist muscles.
 Compound set – two exercises that stress
the agonist muscles.
RESISTANCE TRAINING
Step five: Training load and repetitions
 Load – the amount of weight that must be
lifted.
 Relationship between load and repetitions
 The number of times an exercise can be
performed (repetitions) is inversely related to the
load lifted.
 One-repetition maximum (1RM) – a percentage
of the 1RM.
 Repetition maximum (RM) – most weight lifted
for a specified number of repetitions.
 If you follow the correct procedure in testing for
1RM no injury will occur.
RESISTANCE TRAINING
Step five: Training load and repetitions
 RM continuum – draw picture.
 Percentage of the 1RM
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

Training goal load (%1RM)
Strength
>85
Power – single
80-90
Power – multiple 75-85
Hypertrophy
67-85
Muscular endur
<67
goal reps
<6
1-2
3-5
6-12
>12
RESISTANCE TRAINING
Step five: Training load and repetitions
 Variation of the training load
 Incorporate – light, medium and heavy days
in to training.
 Heavy day = 100% for that day, what ever
that percentage may be. 100%=80%
 Medium day = 90% of heavy day.
 Light day = 80% of heavy day.
RESISTANCE TRAINING
Step five: Training load and repetitions
 Variation of the training load
 1 RM of back squat = 300kg
 Heavy day = 80% of 300kg = 240kg
 Medium day = 90% of heavy day = 215kg
 Light day = 80% of heavy day = 192.5kg
RESISTANCE TRAINING
Step five: Training load and repetitions
 Timing load increases
 2-for-2 rule – if an athlete can perform two or
more repetitions over their assigned
repetition goal in the last set in two
consecutive workouts for a certain exercise,
weight should be added to that exercise for
the next training session.
RESISTANCE TRAINING
Step five: Training load and repetitions
 Quantity of load increases
 Athlete
 Less trained
 More trained

body area
load increase
upper/lower 1-2.5kg/2.5-5kg
upper/lower 2.5-5kg/5-7.5kg
Multiple versus single set
 Single set good for a beginner.
 Multiple sets a must for advancement.
RESISTANCE TRAINING
Step six: Volume
 Volume or volume load – total amount of
weight lifted in a training session.
 Sets – is a group of repetitions done
together before that athlete stops to rest.
 Multiple versus single set
 Single set good for a beginner.
 Multiple sets a must for advancement.
RESISTANCE TRAINING
Step six: Volume
 Volume assignments
 Training goal goal reps
 Strength
 Power – single
 Power – multiple
 Hypertrophy
 Muscular endur
<6
1-2
3-5
6-12
>12
sets
2-6
3-5
3-5
3-6
2-3
RESISTANCE TRAINING
Step seven: rest periods
 Training goal
 Strength
 Power – single
 Power – multiple
 Hypertrophy
min
 Muscular endurance
rest length
2-5 min
2-5 min
2-5 min
30s – 1.5
< 30s