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SQUATS
SQUATS
NEED ANALYSIS
Evaluation of the sport : it is to determine the unique characteristics of the
sport.
Characteristic of the sport can be determined by :
Movement analysis: eg: jumping, sprinting, shooting, blocking etc.
Physiological analysis: eg: strength, power, hypertrophy etc
EXERCISE SELECTION
Exercise type: there are virtually thousands of exercises to
choose from while designing a resistance training program. Eg:
m/c weights, free weights, plyometrics, med ball, body blades etc.
Core and assistance exercises
Structural and power exercises
TRAINING FREQUENCY
Refers to the number of training sessions completed in a week.
When determining training frequency athletes training status, sports
season, projected exercise loads, and other concurrent training
activities should be considered.
Training status:
beginner, intermediate or proficient.
Sports season:
pre season, off season or in season
EXERCISE ORDER
Exercise order refers to the sequence of resistance exercises performed
during a training session.
Usually exercises are arranged in such a way that the maximum force
capabilities are available from a sufficient rest and recovery period .
Power, other core and then assistance exercises.
Upper and lower body exercises alternated.
Push and pull exercises alternated.
Exercises for weak areas (priority) perform before exercises for strong
areas of clients
Most intense to least intense (same muscle group).
Load (%1RM)
> 85
Goal
repetitions
<6
1-2
Muscular
endurance
> 15
<65
3-5
8-12
VOLUME
The amount of weight lifted in a training session.
Load -volume is calculated by multiplying the number of sets by the number of reps times the weight
lifted per repetition. For eg: 2 sets of 10 reps with 50 lbs is 2 x 10 x 50 = 1000 lbs
Multi v/s single sets :
1 sets of 6-8 reps performed to volitional muscular failure is sufficient to maximize gains in strength.
Training status :
The training status of athletes affect the volume they will be able to tolerate.
It is appropriate for an athlete to perform only 1 to 2 sets as a beginner and add sets as he or she
becomes better trained.
VOLUME
Primary resistance training goal: training volume(i.e the reps and sets) is directly based
on the resistance training goal ( strength, power, hypertrophy or muscular endurance)
Training goals
Goal repetitions
Sets
Strength
<6
2-6
1-2
3-5
3-5
Hypertrophy
6-12
3-6
Mus endurance
>12
2-3
REST PERIODS
The amount of rest allowed in between sets is strongly related to the
load lifted.
The heavier the load the longer the rest periods between sets.
For eg : training for muscular strength will need longer rest periods
between sets than for muscular endurance.
Even in training muscular strength same rest periods will not be assigned
for assistance exercises as assigned to core exercises.
REST PERIODS
Rest period lengths assigned based on training goals
Training goals
strength
2 - 5 mins
2 - 5 mins
2 - 5 mins
Hypertrophy
Muscular endurance
SPOTTING IN RESISTANCE
TRAINING
KNOW PROPER EXERCISE TECHNIQUE.
KNOW PROPER SPOTTING TECHNIQUE.
BE STRONG ENOUGH TO ASSIST THE LIFTER.
KNOW HOW MANY REPETITIONS THE LIFTER
INTENDS TO DO.
BE ATTENTIVE TO THE LIFTER AT ALL TIMES.
STOP LIFTER IF EXERCISE TECHNIQUE/FORM IS
INCORRECT.
KNOW THE PLAN OF ACTION IF SERIOUS INJURY
DIFFERENT PRINCIPLES
SUPERSETS
COMPOUND SETS
TRI SETS
GIANT SETS
STRIPPING PRINCIPLE/ REVERSE PYRAMIDING
PYRAMIDING PRINCIPLE
I GO YOU GO
PRE EXHAUST
21S
FORCED REPS
NEGATIVES
AMOGH PANDIT
CONTACT :
EMAIL- AMOGHPANDIT@HOTMAIL.COM
MOBILE : 9870311033