Professional Documents
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17
Program Design for
Resistance Training
Chapter Objectives
(continued)
Step 1: Needs Analysis
• Evaluation of the Sport
– movement analysis: Body and limb movement patterns and
muscular involvement.
– physiological analysis: Strength, power, hypertrophy, and
muscular endurance priorities.
– injury analysis: Common sites for joint and muscle injury and
causative factors.
• Assessment of the Athlete
– Training Status
• Type of training program
• Length of recent regular participation in previous training
program(s)
• Level of intensity involved in previous training program(s)
• Degree of exercise technique experience
Table 15.1
Step 1: Needs Analysis
• Assessment of the Athlete
– Physical Testing and Evaluation
• Tests should relate to the athlete’s sport.
• Use the results of the movement analysis to select
tests.
• After testing, compare results with normative or
descriptive data to determine the athlete’s strengths
and weaknesses.
– Primary Resistance Training Goal
• Typically to improve strength, power, hypertrophy, or
muscular endurance.
• Concentrate on one training outcome per season.
Table 15.2
Step 2: Exercise Selection
(continued)
Step 2: Exercise Selection
• Exercise Type
– Core and Assistance Exercises
• Core exercises recruit one or more large muscle
areas, involve two or more primary joints, and receive
priority when one is selecting exercises because of
their direct application to the sport.
• Assistance exercises usually recruit smaller muscle
areas, involve only one primary joint, and are
considered less important to improving sport
performance.
– Structural and Power Exercises
• Structural exercises emphasize loading the spine
directly or indirectly (eg, deadlift).
• Power exercises are structural exercises that are
performed very quickly or explosively (eg, snatch).
Step 2: Exercise Selection
• Movement Analysis of the Sport
– Sport-Specific Exercises
• The more similar the training activity is to the actual
sport movement, the greater the likelihood that there
will be a positive transfer to that sport.
• This concept is called training specificity or the specific
adaptation to imposed demands (SAID).
– Muscle Balance
• agonist: The muscle or muscle group actively causing
the movement.
• antagonist: The sometimes passive muscle or muscle
group located on the opposite side of the limb.
Table 15.3
Step 2: Exercise Selection
• Exercises to promote recovery
– Do not involve high muscular stress or high stress on the
nervous system
– Promote movement and restoration
• Exercise Technique Experience
– Do not assume that an athlete will perform an exercise
correctly.
– If there is any doubt, have the athlete demonstrate the
exercise, and provide instruction as needed.
• Availability of Resistance Training Equipment
• Available Training Time per Session
– Prioritize time-efficient exercises when time is limited.
Step 3: Training Frequency
Assigning
Training
Loads
and
Repetitions
Session
Sanbo SS 5 FW F 9 Coll 3 8 1 x 8-12 1 RM FW 24%SS* NS
rn Exerc Squat 35%MSV
*
et al
2000 MSV 5 FW F 8 Coll 3 8 3-5 Peak Power
Exerc X from Max 0%SS S
2-10 Vertical 11%MSV
Jump *
et al 1 RM Mach S
2001 Knee 7% SS*
MSC 7 Mach F 9 24±3 2 6 3 x 6-9 Extension 16%MSC
Exerc *
Autho Grou Strengt Sex N Age Fre Dur Training Strength Mean % Result
rs p h (yrs) q Wk Sets or Power Strength Diff
Power d/w s x Testing Increase* Betwe
Protoco k RM Protocol for SS, en
l MSC, & SS &
Per MSV MSC
Workou
or
t
MSV
Session
1 RM 4% SS S
SS 10 M 20 C 3 10 1 x 8-12 Nautilus 13%
(Kraem Nautilu Machine MSC*
er, MSC s Mach M 20 C 3 10 3 x 8-12 Bench Press
1997) Circuit S
for 1 RM 3% SS
both Nautilus 19%
Machine Leg MSC*
Press
SS4 Mach M 16 C 3 14 1 x 8-12 12% SS*
& Free
Weight 26% Sss
(Kraem MSC Exerc M 14 C 3 14 3 x 10 1 RM FW MSC*
er, for all Squat
1997) MS M 13 C 3 14 1-3 x 2- 22% Sss
V 10 MSV*
Table 15.11
Step 6: Volume
• Primary Resistance Training Goal
– Strength and Power
• Volume assignments for power training are typically
lower than those for strength training in order to
maximize the quality of exercise, but training intensity is
high for both strength & power.
– Hypertrophy
• Increases in muscular size are associated with higher
training volumes (6-12 reps, ≥ 3 sets with moderate
intensity) and performing three or more exercises per
muscle group.
– Muscular Endurance
• Programs for muscular endurance involve many
repetitions (12 or more) per set, lighter loads, and fewer
sets.
Step 7: Rest Periods