Resistance training

1. Resistance training By: Matt Fleekop

2. Developing a Resistance Training Program • Perform a needs analysis • Acute program variables • SAID Principal

3. Needs Analysis • The purpose of a needs analysis is so the trainer can design a specific and individualized training program based on the sport/activity of the athlete. • Physiological needs of sport? • Muscle actions used during the sport? • Athlete’s strengths/weaknesses? Any health/injury problems? What phase of competition is athlete in?

4. Acute Program Variables • Exercise Selection • Repetition Velocity • Volume • Loading • Rest Intervals • The purpose of program variables is to make sure the athlete’s specific needs are met, optimal performance can be achieved, there is progression, and to prevent plateaus.

5. SAID Principal • Specific Adaptations to Imposed Demands • The adaptations to resistance exercise are specific to the demands of the program; the demands of the program are determined by the acute program variables

6. Training for strength, power, hypertrophy, and endurance: • Muscular Strength • Neuromuscular system’s ability to generate force • Increased amounts of motor units, muscle fibers, a large cross sectional area, and frequent acts of muscle stimulation will all cause an increase in muscle strength • Exercise Selection • Multiple-joint exercises- use more muscles, can lift a heavier weight, take more skill and technique (choose multiple joint exercises of optimal gains) • Single-joint exercises- hits isolated muscles, less risk of injury • Pyramiding- increase weight and decrease reps each set (up and down) • Negatives (eccentric), Heavy negatives • Loading • Depends a lot on the athlete’s current training status • Beginners- 45-50% 1RM, Experienced- 80-100% 1RM • Volume • Also depends on current training status • Beginners can see benefits from single-set programs • Overall, multiple-set (2-6 sets, heavy weight, low reps) programs will cause the most muscular strength • Rest Intervals • Depends on the exercise: Fundamental (Squat/Dead lift)- 2-3 mins, Assisted (Machine Leg Curl)- 1-2 mins. • For muscular strength, 2-3 min rest between sets because we are performing fundamental exercises with a heavy load • Repetition Velocity • How fast we move the load • Training at moderate velocity produces the greatest increases in strength (180-240* - sec)

7. Muscular Power • Power is increased by performing greater work in the same time, or the same work in lesser time • Max rate of force developed, muscular strength at slow and fast velocities, stretch-shortening cycle, and coordination of movements and skill • 30-45% 1RM in exercises with little deceleration phases in the lift (hang pulls, squat jumps) will cause maximal mechanical power (high velocity, light load) • Exercise Selection • Multiple-joint total-body exercises produce the most power (power cleans, push presses) • Explosive movements that allow acceleration through a full ROM • Loading • Periodized throughout the program • Integrate light load, high velocity (30-45% 1RM) with heavy loads ( 85-100 1RM), Maximum Power occurs at 70% of 1 RM • Volume • 3-6 sets of 1-6 reps will maximize power • Rest Intervals • 2-3 mins between sets • Repetition Velocity • Look to perform each rep with maximal acceleration (concentric phase)

8. Muscular Hypertrophy • Mechanical damage, muscle’s cross-sectional area, eccentric muscular contractions, tension, metabolic stress • Increase in protein synthesis after exercise, increase in fast-twitch muscle fibers • Affects of testosterone, GH, insulin, IGF-1 on tissues during and after exercise • Exercise Selection • Can use single and multiple-joint exercises • Multiple-joint exercises should be performed for long-term gains in muscle size • Pyramiding • Supersets • Negatives (eccentric) • Pre Exhaustion • Drop Downs • Loading • Heavy loads (70-85% 1RM) • Volume • High volume (multiple sets for 6-12 reps) • Rest Intervals • 1-2 mins with moderate to high intensity and volume will cause more of an anabolic hormonal response than 2-3 mins rest with very heavy loads • Rest 2-3 mins between sets in fundamental exercises and 1-2 mins between sets in assisted exercises • Repetition Velocity • The load, number of reps, and goals of program all come before worrying about the velocity

9. Muscular Endurance • Moving a specific pre-training load a maximal number of reps • Exercise Selection • Multiple or large muscle group exercises will stimulate the greatest metabolic response, leading to improved muscular endurance • Circuit Training- one exercise to the next with minimal rest between exercises • Pre Exhaustion • Suicides • Loading • Light loads • Volume • High volume (multiple sets with 20 or more reps) • Rest Intervals • Short rest periods (1 min. if 15 or more reps) (30 sec. if 10-15 reps) • Repetition Velocity • Fast velocity more effective • Use slower velocity with 10-15 reps • Use fast velocity with >15 reps

10. Phases of Competition Season • Offseason (4-6 workouts/week) • Preseason (3-4 workouts/week) • In season (1-2 workouts/week) • Postseason (1-3 workouts/week)

11. Three Principals of Progression • Progressive Overload • Gradual increase of stress placed on the body during resistance training • Only occurs if we keep pushing the body • Change: load, volume, velocity, rest periods • Variation • Periodization, changing the program over time to ensure long-term gains • Change: exercises, intensity, volume, velocity • Specificity • Training is specific to the muscle actions involved and used during the sport

12. References • Biren, Gregory and Biren, Blake (2011). Exercise Prescription. “Exercise Prescription”, pp.93-101. Linus Publications, Inc. • Chandler, T.J. and Brown, L.E. (2009). Conditioning for Strength and Human Performance. (Table: Summary of Resistance Training Exercise Prescription. Williams and Wilkins Publishers. • Schoenfed, B. (2011). The use of Specialized Training Techniques to maximize Muscle Hypertrophy. Strength and Conditioning Journal. Vol. 33(4), pp. 60-63, August.