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Chapter Outline
Step 1: Needs analysis
Step 7: Rest periods
Step 2: Exercise selection
Step 3: Training frequency
Step 4: Exercise order
Step 5: Training load and repetitions
Step 6: Volume
Step 1: The strength and conditioning
professional’s initial task is to perform a needs
analysis, a two-stage process that includes an
evaluation of the requirements and
characteristics of the sport and an assessment
of the athlete.
Evaluation of the Sport
Movement analysis (body and limb movement patterns and muscular involvement)
Injury analysis (common joint and muscle injury sites and causative factors)
Physiological analysis (strength, power, hypertrophy, and muscular endurance priorities)
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Assessment of the Athlete
Training status including evaluation of injuries and training background (exercise history)
- Type of training program
- Length of recent regular participation in previous training programs
- Level of intensity involved in previous training programs
- Degree of exercise technique experience
Physical testing and evaluation
Primary resistance training goal
Step 2: To make an informed exercise
selection the strength and conditioning
professional must understand the types of
resistance training exercises, the movement
analysis of the sport, the athlete’s exercise
technique experience, and the available
equipment and training time.
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 selecting exercise because of the 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
- A structural exercise involves muscular stabilization of posture while performing the lifting movement.
- A power exercise is a structural exercise that is performed very quickly or explosively.
Movement Analysis of the Sport
Sport-specific exercise: 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.
Muscle balance: Exercises selected for the specific demands of the sport should maintain a balance of muscular strength across joints and between opposing muscle groups.
Other Factors in Exercise Selection
Exercise technique experience: The athlete should be able to perform the exercise with proper technique.
Availability of training time per session: If time for a training session is limited, exercises that are more time efficient may need to be given priority over others.
Availability of resistance training equipment: A lack of certain equipment may necessitate selecting exercises that are not as sport specific.
Step 3: When determining training
frequency, the strength and conditioning
professional should consider the athlete’s
training status, sport season, projected exercise
loads, types of exercises, and other concurrent
training or activities.
Training Status
General guideline for a beginning athlete is to schedule training sessions so there is at least one rest or recovery day between sessions that stress the same muscle groups.
More highly resistance-trained athletes can augment their training by using a split routine in which different muscle groups are trained on different days.
Other Factors in Training Frequency
Sport season: Practicing the sport skill during the in-season necessitates a decrease in the time spent in the weight room.
Other training: If the athlete’s program already includes aerobic or anaerobic training, sport skill practice, or any combination of these components, the frequency of resistance training may need to be reduced.
Training load and exercise type: Athletes who train with maximum or near-maximum loads require more recovery time prior to the next training session.
Step 4: Exercise order refers to a sequence
of resistance exercises performed during one
training session. Exercises are usually arranged
so that an athlete’s maximal force capabilities
are available (from a sufficient rest or recovery
period) to complete a set with proper exercise
technique.
Four Methods of Ordering Resistance Exercises
Power, other core, then assistance exercises
- Multi-joint exercises and then single-joint exercises or large muscle areas and then small muscle areas
- Preexhaustion (fatiguing a large muscle group as a result of a single-joint exercise being performed prior
to a multi-joint exercise that involves the same muscle)
Supersets (two exercises that stress two opposing muscles or muscle areas) and compound sets (sequentially performing two different exercises for the same muscle group)
Upper- and lower-body exercises (alternated)
“Push” and “pull” exercises (alternated)
Step 5: Load, most simplistically referred to
as the amount of weight assigned to an exercise
set, is often described as the most critical
aspect of a resistance training program.
Repetitions, the number of times an exercise
can be performed, is inversely related to the
load lifted; the heavier the load, the fewer the
number of repetitions that can be performed.
Relationship Between Load and Repetitions
a one-repetition maximum (1RM), the greatest amount of weight that can be lifted with proper technique for only one repetition, or
a repetition maximum (RM), the most weight lifted for a specified number of repetitions.
Load is described as either a certain percentage of
1RM and Multiple-RM Testing Options
Determine the athlete’s actual 1RM (directly tested).
Determine the athlete’s multiple-RM based on the number of repetitions planned for that exercise (the goal repetitions).
Determine the athlete’s estimated 1RM from a multiple-RM test.
Summary of Testing and Assigning Training Loads and RepetitionsSummary of Testing and Assigning Training Loads and Repetitions
See Essentials of Strength Training and Conditioning Second Edition for tables and figures.
RM ContinuumRM Continuum
Repetition ranges for power are not consistent with the % 1RM-repetition relationship. (See p. 412 in text.)
Variation of the Training Load
Heavy day loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions.The loads for the other training days are intentionally reduced to provide recovery after the heavy day, while still maintaining sufficient training frequency and volume.
Progression of the Training Load
Timing load increases: If the athlete can perform two or more repetitions over her 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.
Quantity of load increases: Variations in training status, volume loads, and exercises influence the appropriate load increases; to contend with this variability, relative load increases of 2.5-10% can be used.
Step 6: Volume describes the total amount of
weight lifted in a training session, and a set is a
group of repetitions sequentially performed
before the athlete stops to rest. Volume is
calculated by multiplying the number of sets by
the number of repetitions times the weight lifted
per repetition.
Multiple Versus Single Sets
Single-set training may be appropriate for untrained individuals or during the first several months of training, but higher volumes are necessary to promote further gains in strength.
An athlete who performs multiple sets from the initiation of his resistance training program will increase muscular strength faster than from single-set training.
The musculoskeletal system will adapt to the stimulus of one set to failure and require the added stimulus of multiple sets to bring about continued strength gains.
Table 18.11 Volume Assignments Based on the Training Goal
Training goal Goal Setsrepetitions
Strength 6 2-6
Power: single-effort event 1-2 3-5
Power: multiple-effort event 3-5 3-5
Hypertrophy 6-12 3-6
Muscular endurance 12 2-3
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Step 7: The length of the rest period between
sets and exercises is highly dependent on the
goal of training, the relative load lifted, and the
athlete’s training status (if the athlete is not in
good physical condition, rest periods initially
may need to be longer than typically assigned).