Download DEVELOPMENT OF RESISTANCE TRAINING PROGRAMS

DEVELOPMENT OF
RESISTANCE
TRAINING
PROGRAMS
A systematic program of exercise involving
exertion of force against a load used to
develop strength, endurance, and/or
hypertrophy of the muscular system.
SYSTEMS OF TRAINING
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Isometric
Dynamic Constant External Resistance
(isotonic): free weight, linear resistance
Dynamic Variable Resistance: linear
variable resistance, rotary variable
resistance
Isokinetic
Plyometric: stretch-shortening cycle
Isometric System
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Isometric limitation:
difficult to determine if
person’s strength
improves.
Isometric benefits:
works well in
orthopedic and
physical therapy
pinpoints an area of
weakness.
Dynamic Constant External
Resistance
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Concentric and
eccentric phases
with each
repetition using
weight plates or
exercise
machines.
Variable External Resistance:
Rotary
Heavy Cam
Light Cam
External resistance altered by use of irregularly shaped cam or
pulley to match increases and decreases in force capacity
related to joint angle throughout a ROM.
Isokinetic Training System
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Isokinetic requires
a constant angular
limb velocity.
Exert maximal
force throughout
full ROM.
Concentric only
minimizes potential
for muscle & joint
injury.
Plyometric Training System
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Term plyometric from Latin plyo + metric
interpreted to mean “measurable
increases.”
Plyometric training movements make use of
the inherent stretch-recoil characteristics of
skeletal muscle and neurological
modulation via the myotatic reflex.
The stretch-shortening cycle describes the
sequence, eccentric-isometric-concentric
muscle actions.
Plyometric: stretchshortening cycle
Plyometric Training System
Plyometric drill training incorporates
body mass and force of gravity to
provide rapid pre-stretch or cocking
phase, to activate the stretch reflex
and muscle’s natural elastic recoil
elements.
 When stretching occurs rapidly, stored
elastic energy in muscle fibers, and
initiation of myotatic reflex combine to
produce a powerful concentric action.
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Plyometric Training
Plyometric Training
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Six classifications of lower extremity
plyometric exercises:
Jumps-in-place
 Standing jumps
 Multiple hops and jumps
 Bounding
 Box drills
 Depth jumps
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Plyometric Training
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Very specific in nature but very broad in
application
For lower extremities, designed to train
athlete to develop either vertical or horizontal
acceleration.
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Offensive lineman or crouch start: standing
long jump, double leg hops→ horizontal force.
Basketball rebound or volleyball spike: depth
jump skills→ vertical power.
Medicine ball, kettleball, and depth push up
activities can train the upper extremities.
Plyometric Training System
PROGRAM DESIGN
PROGRAM
4. CHRONIC PROGRAM VARIABLES
3. ACUTE PROGRAM VARIABLES
2. INDIVIDUAL PROGRAM GOALS
1. NEEDS ANALYSIS
NEEDS ANALYSIS
Evaluation of the Sport
 Movement Analysis: What movement
patterns and muscles must be trained?
 Physiological Analysis: What are needs for
muscle strength, power, hypertrophy, and
endurance?
 What are the common sites for joint and
muscle injury?
 What other requirements such as speed,
agility, flexibility and cardiovascular
endurance are needed?
Muscle Groups
What muscle groups should be trained
requires basic analysis of movement.
 Movement analysis includes
examination of:
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 Muscles
 Joint
angles
*Movement velocities
*Forces involved
Understand exactly what you are trying
to mimic.
 Principle of specificity overriding rule.
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Muscle Action
Most activities and resistance training
programs use several types of muscle
action (dynamic concentric, dynamic
eccentric, and isometric).
 Examples.
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Elite power lifters lower greater resistances
slower than less competitive lifters.
Wrestling involves many isometric holds.
Muscle Physiologic Component
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Determine magnitude of improvement
needed for variables such as muscle
strength, power, hypertrophy, endurance,
balance, agility, speed, coordination,
flexibility, and body composition.
Improvement in all these variables may not
be needed in all cases.
Examples. Sports that require high ratio of
strength: mass or power: mass – weight
classes. Sports that benefit from body mass.
Primary Sites of Injury
“Prehabilitation” preventing initial injury
by training the points and muscles
that are most susceptible to injury.
 Prevention of reinjury also an
important goal.
 Resistance training may help prepare
systems for more extensive repair
activities needed for faster injury
recovery.
NEEDS ANALYSIS
Assessment of the Athlete
 Training Status
 Physical Testing
Strength
 Flexibility
 Power
 Speed
 Muscular endurance
 Body composition
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BASIC TRAINING
PRINCIPLES
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Specificity
Overload
Progressive Overload
Reversibility
Traits
ACUTE VARIABLES
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Choice of Exercises
Resistance (Loading)
Repetitions
Sets
Rest Intervals
Frequency
Choice of Exercise
Select exercises that stress muscles &
joint angles designated by needs analysis.
 Core exercises train prime movers in
particular movement, are typically major
muscle (i.e. chest, shoulder, hip or thigh)
exercises, & involve two or more joints.
 Assistance exercises train predominantly
one muscle group that aids in movement
by prime movers.
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Choice of Exercises
Structural exercises emphasize
loading the spine directly (e.g. back
squat) or indirectly (e.g., power clean).
 Power exercise is a structural
exercise that is performed very quickly
or explosively.
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Basic Exercises
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Chest Press
Row or Pulldown
Overhead Press
or Lateral Raise
Arm Curl
Triceps Extension
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Leg Press
Leg Extension
Leg Curl
Abdominal Curl
Low Back
Extension
Order of Exercises
Normal alternate order is used initially, and then if desired, a stacked order
is gradually incorporated (among elite body builders for hypertrophy).
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Large before small
Multi-joint before
single-joint
Alternate push-pull
Alternate upper
and lower
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Weak points before
strong points
Olympic before
basic strength
Power-type first
Most intense to
least intense
Resistance
Resistance
Percent of Maximum
Strength
85% - 100%
of 1 RM
Size
70% - 85%
of 1 RM
Endurance
50% - 70%
of 1 RM
Repetitions
Repetitions
Strength
1 to 5
Repetitions
Size
6 to 12
Repetitions
Endurance
13 to ≥ 20
Repetitions
Sets
Sets
Strength
2–6
sets
Size
3–6
sets
Endurance
2–3
sets
Set Systems
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Single Set System
Multiple Set System
Super Set System (2
sequential exercises
that stress opposite)
Compound Set (2
sequential stress same)
Bulk System
Cheating System
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Forced Repetition
Flushing
Pyramid
Negative
Rest-Pause
Split
Circuit
Peripheral Heart
Rest Intervals
Rest Interval
Between
Sets
Strength
2 – 5 minutes
Size
30 – 90
seconds
Endurance
≤30 seconds
Frequency
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Beginner: 3 days per week; if intensity
remains low (<60% 1 RM), proceed to
4-5 days per week after delayed
muscle soreness subsides
Intermediate: 3 days per week
Advanced: 4-6 days per week on split
routine
Progressive Overload
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Arbitrary Weight Progression: one
arbitrarily increases resistance every 3 to
6 training sessions
1 RM Testing and Progression: test for 1
RM every 4 to 6 weeks and increase on
basis of new maximums
Repetitions: when capable of performing
all sets with additional reps, resistance is
increased
PERIODIZATION
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Periodization refers to organizing resistance
training into phases of different types of
exercise done at varying intensities and
volumes for a specific time period.
Fractionating the macrocycle (usually one
year) into component parts (mesocycles)
enables manipulation of training variables to
prevent overtraining and provide means to
alter the variety of workouts.
PERIODIZATION
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Living organisms
respond to any
stressor in similar
matter: GAS.
Stressor must be
altered for stress
response to
continually
change.
Theoretical Construct of
Periodization
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Must be a gradual progressive preparation of
muscle & soft tissue for future exposure to
greater volumes and higher intensities.
There are 2 physiological aspects of muscle
strength. Each aspect requires application of
different volumes and intensities.
Continued high intensity or high volume trg w/o
recovery time leads to constant stimulation of
nervous & endocrine systems.
Increases in strength are larger & more stable
when periodization is utilized.
Four Phases of Periodization
Expert
General
Phase I
Phase II
Base
Load
Ward
Conditioning
Training
Stone
Hypertrophy
Basic
Strength
Preparation
Transition
1
Matveyev
Phase III
Peak
Phase IV
Recovery
Competition Active Rest
Strength/
Power
Recovery
Competition
Transition
2
Periodization Table
Parameters
of Exercise
Phase I
Phase II
Phase III
Phase IV
Sets
3 – 10
3–5
3–7
1–3
Repetitions 9 – 15
5–9
1–4
10 – 15+
Intensity
40-60%
75-85%
85-100%
<60%
Volume
High
Moderate/
Low
High
Purpose
Preparation First
Active
Competition
Conditioning Transition
Recovery
Low
Periodization Scheme
Classic (linear) Model of Periodization
Periodization Schemes
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Classical linear to elicit
“peak” performance for
a precise, narrow time.
Reverse linear
periodization (inverse)
targets local muscular
endurance.
Undulating (nonlinear)
enables variations in
intensity & volume
within a cycle.
• Competitions
References
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Chu, Donald A. 1998. Jumping into
Plyometrics, 2nd ed. Human Kinetics.
McArdle, William D., Frank I. Katch, and
Victor L. Katch. 2000. Essentials of
Exercise Physiology 2nd ed. Image
Collection. Lippincott Williams & Wilkins.
Plowman, Sharon A. and Denise L. Smith.
1998. Digital Image Archive for Exercise
Physiology. Allyn & Bacon.