Developing the Individualized Resistance Training Workout

1. Chapter 5-Fleck Developing the Individualized Resistance Training Workout

2. Introduction • Individualized • ‘Best’ training program? • Program Design • Develop • Prescribe • Modify • A process

3. Program Choices • Scientific principles • ‘best’ is not a simple question • Multi-factorial • One ‘best’ does not exist • Many variations • Specificity is key • What are goals of program? • Modifications across time • Genetic limitations-individual responses

4. Evaluation • What is goal? • How to test? • Test specificity • Identify critical variables • Acute program variables • Planning and progression • Exercise stimulus • Develop single session then build • CO-FIVR-P

5. Needs Analysis • Evaluate the sport and athlete • Movements • Energy • Muscle groups • Muscle actions • Injury sites • Goals

6. Biomechanical Needs • Joint angles • Movement planes • Forces and velocities • Train movements not muscles • Videotape • Sticking point strength • Specificity of movement • Achieve greatest transfer • Multiple goals often

7. Energy Systems and Actions • 3 systems • Time • Intensity • Multiple systems • Target primary system • 3 actions • Concentric • Eccentric • Isometric

8. Injury Sites and Muscle • Injury profile of sport and athlete • Prehabilitation • Joints and muscles most susceptible • Different goals require focus • Phase system • Multiple goals achieved

9. Acute (Critical) Program Variables • Address specific goals and needs • Design one workout • Chronic program design is change • Author has 5 variables • COIVR • We have 7 • CO-FIVR-P • SAID principle • Specific adaptation

10. Choice of Exercise (actions) • Related to movements • Only muscles trained will adapt • Primary vs. assistance • Multiple joint • Single joint • Structural – coordination • Technique = target • Muscle action specificity • SAID

11. Order of Exercise • Large before small • Greater neural stimulation • Multi joint before single joint • Complex before simple • Power before strength • Energy utilization? • Fatigue role? • Goal focus order • Alternate upper/lower body and push/pull

12. Frequency of Workouts • Number of sessions per week • Per muscle group • Inversely related to intensity and volume • High for gains • Low for maintenance • Heavy eccentric less frequent • Less for beginners • More for advanced (2-18x)

13. Intensity of Workout • Key factor • Major stimulus related to adaptation • RM (repeated tests) or rep load (stay in range) • RM continuum related to goal (not linear) • Endurance • Hypertrophy • Strength • Power (effort) • Machines vs. free weights?

14. Volume of Workout • Volume = sets x reps • Volume load = sets x reps x load • 3-6 sets appears optimal • Goal specific • Multiple vs. single sets? • Quicker and greater • Both are effective • Beginners vs. advanced • Inversely related to intensity

15. Rest Time Between Sets • Energy requirements (specific) • Lactate removal • Increase metabolic adaptation with short rest • Increased psychological arousal • 3-5 minutes with heavy, multi joint exercise • Time vs. ratio? • 3-5 min • 1:3-1:12 work to rest • Effort vs. intensity?

16. Progression • Initial gains are large • Gains decrease over time • What works with beginners? • Potential of untrained vs. trained • Genetic ceiling • Rate is related to critical variable manipulation • Prioritize goals • Health vs performance • Staircase effect

17. Goals (figure 5.8)

18. Summary • Critical variable manipulation • Stimulus for change • Individualization • Goal focused

19. Group Work Tonight • Discuss specific to your sport: • Needs analysis • Critical program variable design • Create one workout • Report in class.

20. Next Class • Chapter 6, 7 & 8 Fleck • Type and turn in paper relative to: • Needs analysis • Basic concepts • Goals • Critical variables(one workout)