Resistance Exercise Program Design, Training, & Safety

How can we write a program that

1 - does what we want it to do?

2 – Follows the training paradigm

we are adopting?

3 – Makes sense of all the

choices available?

Program limitations

• Limited facilities

• Limited equipment

• Limited time

• Injuries/illnesses/pre-existing

conditions

• Working with sport coaches

• Working with sports medicine

staff

• Governing body

rules/regulations

Program Design – 14 Steps▪ 1. Define the scenario

▪ Who are you training?

▪ Time available

▪ Duration of the program

▪ Equipment available

▪ Purpose of the program

▪ Program goal(s)

▪ 2. Need analysis

▪ Movement analysis

▪ Metabolic analysis

▪ Injury analysis/history

▪ Training status of the athlete/student/client

▪ 3. Frequency of training

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Program Design – 14 Steps▪ 4. List of exercises

▪ 5. Order of exercises

▪ 6. How many sets & reps

▪ 7. Training loads (intensity) determined

▪ 8. How will intensity vary?

▪ 9. How will sets & reps vary (volume)?

▪ 10. Teaching progression

▪ 11. Calculate training volume (reps) per

session

▪ 12. Calculate training volume for each week

▪ 13. Determine set-to-set progression for each

exercise

▪ 14. Put the detailed program together

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RT

Programs

1. Training

Level

2. Loading

3. Volume

4. Velocity

5. Frequency

Matveyev’s Model of Periodization

Figure courtesy M.H. Stone

Other periodization variations?

• Non-Linear Periodization

• Undulating Periodization

• Random Periodization

• Western Periodization

• Conjugated Periodization

• Hybrid Periodization

• Classic Periodization

• Alternating Periodization

• etc., etc., etc.

Always Warm-up Thoroughly

High Skill Level Lifts Early in the Training Session

Power and/or strength exercises first

Faster Movements Before Slower

Strength Movements before accessories

Try to Alternate Pushing and Pulling Movements

Try to alternate upper and lower body

Try compound circuits or supersets

Core exercise with core stabilization exercises

Try to develop 12-week cycle

Every 3rd week of each cycle should have reduction in both volume and

intensity

Beginners focus should be on proper technique and not how

much weight is lifted

Principles for the Daily Program

Three Types

Too little stress- no adaptation- NO PROGRESS

Too much stress- overwhelms adaptation-

NO PROGRESS/ INJURY

Optimum stress- progressive adaptation-

ONGOING PROGRESS

Training Program Stress

Different ways

to train similar

muscles

Specificity of

training

responses

Activity of the trunk muscles during squats and

pulls from the floor (dead lifts, cleans, snatches) is

greater or equal to that produced with many

common stability ball exercises.

Journal of Strength & Conditioning Research, Volume 22, Issue 1, Pages 95-102, 2008.

Trunk Muscle Activity During Stability Ball and Free Weight Exercises: Nuzzo, McCaulley, Cormie,

Cavill, and McBride

Functional Movements that require and promote flexibility:

• Promote full ranges of motion

• Knees, hips, ankles

• Shoulders

• Spine

• Mobility exercises

• PVC hip hinge

• Shoulder PVC exercises

• Foam roller glute raise

Primary Multi-joint movements

• Dead lifting

• Squatting

• Overhead Pressing

• Rowing

• Jumping

Safety in Weightlifting

Sports Injuries

Per 100 participant hours in school sports

Page 5

Track and Field 0.57

Soccer 6.20

Basketball 0.03

Football 0.10

Gymnastics 0.044

Powerlifting 0.0027

Tennis 0.001

Volleyball 0.0013

Weightlifting 0.0017

Weight Training 0.0035

Weightlifting has a very low rate of injury when compared to other

sports

Personal Safety

Correct Footwear

Correct Clothing

Safe, Efficient Technique

No Horseplay

Be Aware of Others

Use Spotters

Discourage Limit Attempts too often or max

repetitions

Especially with beginners

Personal Safety

Warm-up, Stretching, and Cool-down

“Miss” Correctly & Spot Correctly

Drop Barbell in Controlled Manner

Only for Olympic lifts

Discourage Training Alone

Follow Planned Program

Low Resistance When Learning New Skills

Avoid Big Weight Jumps

Individual Progression

Equipment/ Organizational Safety

Ensure Platforms, Barbells etc. Are Well Spaced

Out

Ensure Lifting Surfaces are not slick

Ensure Barbells Are Loaded Correctly and

Evenly with collars

Ensure All Equipment is Stable

Clean Lifting Areas

Ensure That Bars Are Straight and Revolve

General Warm-up Physiological Aspects

Exercise muscle groups under light or minimal

loads through large ranges of motion

Increased rate and strength of muscle contraction

Increased muscle coordination through related

movements

Increased range of motion

Increased cardiovascular and respiratory efficiency

Reduced risk of injury

Increased metabolic rate

Increased work capacity

Preparation for specific warm-up/corrections

Psychological benefits

Specific Warm-up: Always done AFTER the General Warm-up

• Types of general warm-ups: Static stretching, ballistic stretching,

dynamic warm-up

• Prescribed according to individual problems found on evaluation

1. Foam Rolling of identified areas: 1-2 sets 10-20 reps

2. Specific ROM exercises for identified areas

• AIS (Active Isolated Stretching), and PNF (contract-relax)

techniques

Dynamic Warm-up• 10 each quad pull to RDL reach

• 10 each tin soldiers

• 10 each lateral lunge

• 10 each figure 4

• 10 each walking lunge with t-spine rotation

• 5-10 inch worms

• Forward skip with forward arm swing

• Backward skip with backward arm swing

• Forward skip with hip internal rotation

• Backward skip with hip external rotation

• A skip

• A skip to squat

• 10 BW squats

• 10 lat/tricep mobility

• 10 135 degree wall slides with lift off

Technique: Pulling Styles of American

Weightlifters

Additional Textbooks & Organizations

February 20, 2018 Add Footer information here 26

Thank You

▪Questions

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