Transcript PT Resistance Training Programming Lesson10-2

ACE Personal Trainer Manual
5th Edition
Chapter 10: Resistance Training: Programming and Progression
Lesson 10.2
LEARNING OBJECTIVES
• After completing this session, you will be able to:
 Discuss and explain the five primary resistancetraining principles
 Design resistance-training periodization models
 Understand the primary role of resistance training in
phase 1 of the ACE Integrated Fitness Training® (ACE
IFT®) Model
 Demonstrate the five primary movements and
understand their role in resistance training in phase 2
of the ACE IFT Model
 Discuss various program designs for load training
based on phase 3 of the ACE IFT Model
© 2014 ACE
TRAINING PRINCIPLES
• When muscles are systematically stressed
in a progressive manner, they gradually
increase in size and strength:
 If the training stress is slightly greater than
normal, the muscles respond positively,
leading to larger and stronger muscles.
 If the training program no longer
produces gains in muscular strength or
size, the exercise protocol should be
changed in some way to again elicit the
desired neuromuscular adaptations.
© 2014 ACE
PROGRESSION
• Two principal approaches to strength training:
 Progressive repetitions – increasing the number of
repetitions performed with a given resistance
o The standard means for improvement with body-weight
exercises
o Exercise sets can be completed using the anaerobic
energy system (less than 90 seconds)
 Progressive resistance – gradually increasing the
exercise workload
o Exercise sets are always completed within the limits of
the anaerobic energy system
• The double-progressive protocol may be used with any
repetition range:
 Add repetitions
 Then add resistance in 5% increments
 The resistance is increased only when the end-range
number of repetition can be completed with proper
form.
© 2014 ACE
SPECIFICITY
• Specificity has many applications for achieving
the desire strength-training objectives.
• Exercise the appropriate muscles:
 Emphasize the specific movements and muscles
used in a particular activity.
 Ensure that all of the major muscle groups are
exercised to reduce the risk of muscle imbalance
and overuse injuries.
• Use appropriate resistance-repetition protocols:
 Train with heavier weight loads and fewer
repetitions to emphasize muscular strength
development, or
 Train with moderate weight loads and more
repetitions to emphasize the development of
muscular endurance
© 2014 ACE
OVERLOAD
• The process of gradually adding more
exercise resistance than the muscles
have previously encountered
• To maximize strength development,
muscles must be subjected to
progressively heavier training loads:
 Increase the resistance in gradations of
about 5%.
 Once a set number of repetitions can
be completed, add about 5% more
resistance to provide progressive
overload and facilitate further strength
development.
© 2014 ACE
DIMINISHING RETURNS
• Sometimes referred to as a strength plateau
• As clients approach their genetic potential for muscle
size and strength, the rate of development decreases
accordingly.
• The introduction of a new exercise involves a new
neuromuscular response and motor-unit activation
pattern that facilitates a period of progressive
strength gains.
© 2014 ACE
RESISTANCE-TRAINING PERIODIZATION MODELS
• Periodization involves a planned progression of resistance
exercise that intentionally varies the training stimuli,
especially with respect to intensity and volume.
• Periodized training is divided into time segments:
 Macrocycle – a training period of 6–12 months
 Mesocycle – typically 3 months
 Microcycle – typically 2–4 weeks
© 2014 ACE
GENERAL PERIODIZED PROGRAM LAYOUT
© 2014 ACE
LINEAR VERSUS UNDULATING PERIODIZATION
© 2014 ACE
PERIODIZATION
Consider a periodized offseason training program for a
college football player who wants to reach peak
performance at the beginning of the season.
What would be the duration of his macrocycles,
mesocycles, and microcycles?
What types of goals would you help him develop along the
way?
© 2014 ACE
PROGRAM DESIGN USING THE ACE IFT MODEL
© 2014 ACE
PHASE 1: STABILITY AND MOBILITY TRAINING
• The primary goal is to facilitate the development of the stability–
mobility relationship within the kinetic chain:
 Begin by promoting proximal stability within the lumbar spine
 Then move to proximal mobility of more distal segments of the body
• The strategies aim to reestablish proper neuromuscular function and
balance within the muscles acting at and across the joints.
• Utilize a variety of flexibility methods – static stretching,
proprioceptive neuromuscular facilitation (PNF), and myofascial
release
• To improve a muscle’s ability to maintain good joint position and
function:
 Begin with isometric contractions of the targeted muscle
 Follow with dynamic movements that increase the muscular volume
and load
© 2014 ACE
PHASE: 2 MOVEMENT TRAINING
• Movement training focuses on developing movement
efficiency, essentially teaching clients to perform the five
primary movements effectively in all three planes:
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Bend-and-lift movements
Single-leg movements
Pushing movements
Pulling movements
Rotational (spiral) movements
• Most pushing, pulling, and squatting motions can be
performed either unilaterally or bilaterally; lunges require
combined acyclical unilateral movements of the legs.
• Most everyday pushing, pulling, and squatting movements
have a rotational component that requires either motion or
stabilization to prevent motion in the transverse plane.
© 2014 ACE
PHASE 2: MOVEMENT TRAINING
• When the five
primary movements
can be performed
with proper form,
external resistance
may be applied for
progressive strength
development.
© 2014 ACE
PHASE 2: MOVEMENT TRAINING
• Assessments:
 Conduct movement-training phase assessments on a
monthly basis until the client has mastered the squat,
lunge, push, pull, and rotation movements.
 Include protocols (such as movement screens) to identify
a client’s ability to control mobility through specific
ranges of motion (ROM).
 Compare baseline data from a battery of movement
screens to data collected during the stability and mobility
training phase.
 Implement core muscular-endurance assessments if they
were not conducted during the prior phase.
© 2014 ACE
PHASE 2: MOVEMENT TRAINING
• For program design, use the acronym FIRST to
designate the five key components of
resistance-training program design:
 Frequency
 Intensity
 Repetitions
 Sets
 Type of exercise
• Motor learning plays a major role in the
desired physical development and movement
patterns.
• Consequently, exercise repetition should be
emphasized over exercise intensity.
© 2014 ACE
PHASE 2: MOVEMENT TRAINING
• Appropriate progression:
 The standard recommendation is a 5% resistance
increase whenever the end range number of
repetitions can be completed.
 Increase repetitions and sets
 Add more advanced movement-training exercises
 Add initial external loading such as elastic
resistance, medicine balls, or cables
• Clients may progress to phase 3 when exercises
can be performed correctly while maintaining:
 A neutral posture
 A stable center of gravity
 Controlled movement speed
© 2014 ACE
PHASE 3: LOAD TRAINING
• In phase 3, the training emphasis
progresses to muscle force production.
• Training objectives may include:
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Increased muscular endurance
Increased muscular strength
Increased muscle hypertrophy
Improved body composition, movement,
function, and health
• Periodically assess muscular strength and
endurance to facilitate program design
and to quantify training effectiveness.
© 2014 ACE
PHASE 3: LOAD TRAINING
• Program design for improving muscular
endurance, fitness, and health
• Traditional training for muscular endurance:
 Total-body workout – exercises for the larger
muscle groups of the legs, the trunk, then the
upper body and arms
 Three sets of 12 to 16 repetitions; with 1–2
minute rest between successive sets
 10 exercises; requires approximately 90
minutes for completion
• Circuit strength training – a more timeefficient means for improving muscular
endurance and cardiovascular endurance
© 2014 ACE
PHASE 3: LOAD TRAINING
• Appropriate progression for
muscular endurance
 Progression to heavier weight loads
should be done in 5% increments
whenever the end-range
repetitions can be completed in all
of the sets for a given exercise.
 This is a higher-repetition-range
application of the doubleprogressive training protocol.
 With circuit strength training,
increase the number of circuits.
 When the desired number of
circuits can be completed, increase
the weight loads by approximately
5%.
© 2014 ACE
PHASE 3: LOAD TRAINING
• Program design for improving muscular strength
• Preferred protocols for strength development place more emphasis
on training intensity:
 Total-body strength training:
 Involves fewer weekly exercise sessions with longer workout durations
• Split-routine exercise programs:
 One major muscle group per day
 Two weekly workouts per major muscle group
• Supersets:
 Training a different muscle group while the first muscle group is
recovering
 Saves time
 Maintains a higher metabolic response because muscular activity is
occurring throughout the entire workout
© 2014 ACE
PHASE 3: LOAD TRAINING
• Appropriate progression for muscular strength
• The double-progressive training protocol is recommended, as
trainers should factor both repetitions and resistance into the
training progression:
 First – establish the client’s repetition range, such as 4–8
repetitions per set
 Second – continue training with the same exercise resistance until
the terminal number of repetitions (8 repetitions) can be
completed with proper technique
 Then – raise the resistance by approximately 5%, which will reduce
the number of repetitions the client can perform
 Continue with this resistance until 8 repetitions can again be
completed; then increase the weight load by another 5%.
© 2014 ACE
PHASE 3: LOAD TRAINING
• Program design for muscle hypertrophy
(bodybuilding)
 Muscle hypertrophy favors relatively high training
volumes and relatively brief rests between sets
o Lower weight loads and higher repetitions than
muscular-strength training
o Higher weight loads and lower repetitions than
muscular-endurance training
 Mode – free weights, machines, cable exercises,
and body-weight exercises to fully fatigue the
targeted muscle
 Frequency – training each major muscle group
twice a week provides for 72 hours of recovery
between similar training sessions
© 2014 ACE
PHASE 3: LOAD TRAINING
• Appropriate progression for muscle hypertrophy
 An indication for increasing the training resistance is an
average of 10–12 repetitions for all of the exercises
completed in the body-part workout:
•
Fewer repetitions will be completed in the latter
exercises, especially for advanced methods for fatiguing
the targeted muscle.
 Periodic measurements of body composition and bodypart circumferences provides practical assessment
information:
•
•
•
© 2014 ACE
Increases in muscle mass and circumference
measurements indicate that the exercise progression is
effective.
A lack of improvement indicates that a change is
necessary.
A progress plateau (or regression) is the result of
overtraining rather than undertraining.
PREREQUISITE STRENGTH FOR PERFORMANCE TRAINING
• Phase 4—the performance phase—focuses specifically
on enhancing athletic skills for sports through the
application of power exercises that emphasize the
speed of force production.
• Clients should:
 Have successfully completed both the movement- and
load-training phases
 Demonstrate good postural stability, proper movement
patterns, and relatively high levels of muscular strength
• Personal trainers must:
 Understand that power training involves advanced
exercise techniques that can place greater stress on the
musculoskeletal system
 Be certain their clients have the joint integrity,
movement abilities, and muscular strength to properly
and safely perform the performance-training
progressions
© 2014 ACE
SUMMARY
• Resistance training is defined as the application of an external load
to linear, isolated, total-body, and functional movements.
• The ACE IFT Model provides a comprehensive and integrated
training approach that spans from initial programming for a
sedentary client all the way to a highly skilled client striving to
enhance athletic performance.
• The initial program-design phases of stability and mobility training
and movement training focus on developing the prerequisite
postural stability and proper movement sequences to allow for
external loading during full-body movements.
• The load-training phase improves the client’s fitness level by
placing emphasis on muscle force production and manipulating
the training variables to address a variety of specific exercise goals.
© 2014 ACE