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CIV Fitness/S&C

CIV Fitness/S&C. Steven Tikkanen – F129. RESISTANCE TRAINING. 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

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CIV Fitness/S&C

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  1. CIV Fitness/S&C Sutherland College Health & Recreation Semester 2 2012. Version 1 Steven Tikkanen – F129

  2. RESISTANCE TRAINING CHAPTER 18 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. Classifying resistance training status

  8. RESISTANCE TRAINING • Physical testing and evaluation • Strength • Flexibility • Power • Speed • Muscular endurance • Body composition • Cardiovascular endurance • To name a few

  9. 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.

  10. RESISTANCE TRAINING • Primary resistance training goal • All of the above tests determine the primary goal. • Should only have one primary goal per season.

  11. General training priorities by sport season

  12. 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.

  13. 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.

  14. 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).

  15. 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.

  16. 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.

  17. RESISTANCE TRAINING Step two: Exercise selection Available training time per session • Pro’s and con’s about each exercise.

  18. 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

  19. 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.

  20. 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

  21. RESISTANCE TRAINING Step three: training frequency • Other training • Strength and conditioning coach must consider all other training activities.

  22. 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.

  23. 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.

  24. 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.

  25. RESISTANCE TRAINING Step five: Training load and repetitions • RM continuum – draw picture. • Percentage of the 1RM • Training goal load (%1RM) goal reps • Strength >85 <6 • Power – single 80-90 1-2 • Power – multiple 75-85 3-5 • Hypertrophy 67-85 6-12 • Muscular endur <67 >12

  26. 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.

  27. 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

  28. 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.

  29. RESISTANCE TRAINING Step five: Training load and repetitions • Quantity of load increases • Athlete body area load increase • Less trained upper/lower 1-2.5kg/2.5-5kg • More trained upper/lower 2.5-5kg/5-7.5kg

  30. 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.

  31. RESISTANCE TRAINING Step six: Volume • Volume assignments • Training goal goal reps sets • Strength <6 2-6 • Power – single 1-2 3-5 • Power – multiple 3-5 3-5 • Hypertrophy 6-12 3-6 • Muscular endur >12 2-3

  32. RESISTANCE TRAINING Step seven: rest periods • Training goal rest length • Strength 2-5 min • Power – single 2-5 min • Power – multiple 2-5 min • Hypertrophy 30s – 1.5 min • Muscular endurance < 30s

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