Download Designing a Resistance Training Program

Designing a Resistance
Training Program
Overview
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Why Resistance Train
Myths and Misinformation
General Adaptation Syndrome
General Training Guidelines
Resistance Training Program
Design Variables
Why Resistance Train
• Resistance training is the most important
exercise modality your client should do.
– Lose weight through elevated metabolism
– Increase strength and prevent injuries
– Personal appearance
– Improved health
• Combat osteoporosis
• Control blood lipid levels
• Decreased risk for diabetes
General Adaptation Syndrome
• The body’s ability to adapt to
stresses placed on it
• Three stages:
–Alarm reaction
–Resistance
–Exhaustion
Alarm Reaction Stage
• Initial reaction to a stressor
• For example, an individual who begins a
resistance training program places
increased stress on the bones, joints,
muscles, connective tissue, and nervous
system.
• This creates a need for increased oxygen,
blood supply, and neural recruitment to
the muscles
Resistance Stage
• The body increases its functional capacity
to adapt to the stressor
• After repeated training sessions, the body
will recruit muscle fibers and distribute
oxygen and blood to the body
• Once the body adapts, it will require
increased stress to produce a new
response
Exhaustion Stage
• Prolonged stress that the client
cannot tolerate
• May cause:
–Stress fractures
–Muscle strains
–Joint pain
–Emotional fatigue
The SAID Principle
• Principle of specificity is often referred to
as SAID:
–Specific Adaptations to Imposed
Demands
• Training in a specific manner will produce
a specific adaptation or training outcome.
• The type of demand placed on the body
dictates the type of adaptation that will
occur.
The SAID Principle
• The degree of adaptation is related to the
mechanical, neuromuscular, and metabolic
systems
• Mechanical
– Refers to the weight and movements placed
on the body
• Neuromuscular
– Refers to the speed of contraction and
exercise selection
• Metabolic
– Refers to the energy demand placed on the
body
Application of the SAID Principle
• A client’s goal is to lose 30 pounds:
–Mechanically, the body burns more
calories when exercises are performed
standing versus seated or supine with
moderate weight
–Neuromuscularly, the body burns more
calories when more muscles are being
used
–Metabolically, the body burns more
calories when rest periods are shorter
Specificity
• If you want to be a better golfer, you need
to incorporate golf specific exercises
–Yes: Core work, medicine ball tosses,
flexibility, lunges
–No: Shrugs and Upright Rows
≠
Overload and Progression
• Overload
–Assigning a workout of greater intensity
than what the individual is accustomed to
• Progression
–Systematically and gradually changing
the training intensity
• Increasing the load, frequency, reps, or
changing the difficulty of the exercise
What is Program Design?
• Creating a purposeful system or plan to achieve a
goal
• The purpose of a resistance training program is to
provide a path for the client to achieve their goal
• This involves understanding:
– The physiological adaptations that must take place
– The necessary bio-motor abilities to address (i.e.
flexibility, core, balance, power, strength, etc.)
– The acute variables necessary
– The right exercise selection and how to specifically
manipulate all of these components over time to
ensure a safe and effective progression.
• A trainer needs a system that they can follow and plug
in the needed information
Program Design
• A well designed program produces
optimum levels of:
–Neuromuscular Efficiency
–Balance
–Stability
–Flexibility
–Endurance
–Strength
–Power
Neuromuscular Efficiency
• “Ability of the nervous system to
properly recruit the correct muscles agonists, antagonists, synergists, and
stabilizers to produce force
concentrically, reduce force
eccentrically, and stabilize
isometrically in all three planes of
motion” (NASM)
Neuromuscular Efficiency
• All human skilled movement is dependent on
muscle contractions or force production
which is 100% dependent on messages from
the brain and nervous system
• Train Movement Not Muscle!
• Brain and Nervous System recognize
movement patterns and not muscle
groups
• Your workouts need to be neurally
challenging
Balance
• Balance: maintaining your center of gravity
(center of mass) over your base of support while
stationary or moving
• Balance Training. Static and dynamic exercises
that are designed to improve proprioception
• Proprioception: ability to perceive or feel
movement, weight shifts, resistance, and be
aware of body symmetry/posture
• “You have to be out of balance to train balance”
(Goldenberg & Twist, Strength Ball Training,
2001)
Stability
• Stability is the ability of the stabilizing muscles to
provide optimal dynamic joint stabilization and
maintain correct posture during all movements
• Most important adaptation because it allows the
arms and legs to work more efficiently
Flexibility
• Flexibility is the
normal
extensibility
(capability to be
elongated or
stretched) of all
soft tissues that
allow the full range
of motion of a joint
Muscular Endurance
• A muscle’s ability to contract for an
extended period of time
• The ability to produce and maintain
relatively low levels of force for prolonged
periods
• It involves lower intensities of force being
used with higher repetitions and minimal
rest between sets
• It promotes stabilization and better
posture
Hypertrophy
• Hypertrophy is the
enlargement of
skeletal muscle fibers
in response to
overcoming force
from high volumes of
tension
• Characterized by the
increase in the crosssectional area of
individual muscle
fibers
Strength
• Strength is the ability of the
neuromuscular system to produce tension
(in the muscles and connective tissues
that pull on the bones) to overcome an
external force
• Maximal Strength:
– Maximum force that a muscle can produce in
a single, voluntary effort, regardless of speed
– Can be improved through stabilization
training
Power
• Power is the ability of the
neuromuscular system to produce the
greatest force in the shortest time
• The neuromuscular system must
generate force as quickly as possible
• This can be achieved by increasing
the speed with which the weight is
moved
Program Design Variables
1. Needs
Analysis/Initial
Consultation and
fitness evaluation
2. Training
Frequency
3. Training Duration
4. Repetitions
5. Sets
6. Intensity
Training Volume
8. Repetition
Tempo
9. Rest Interval
10. Exercise:
• Classification
• Selection
• Programs
7.
Needs Analysis/Initial Consultation and
Fitness Evaluation
 Evaluation of the sport/lifestyle
◦ Movement Analysis
 What does your client do all day? What do they
want to be able to do easier? Do they play sports?
Have kids? Sit at a desk all day?
◦ Physiological Analysis
 Does your client want/need to get stronger, bigger,
more powerful, and/or have better endurance?
◦ Injury Analysis
 Do they have any injuries that will keep them from
performing any specific types of exercises?
Needs Analysis/Initial Consultation and
Fitness Evaluation
• Determine client’s goals, current training status,
and exercise technique experience
• Obtain specific information:
– Are you currently following a resistance training
program?
– How long have you been following a resistance
training program?
– How many times per week do you resistance
train?
– What types of resistance training exercises do
you perform?
Needs Analysis/Initial Consultation and Fitness
Evaluation
◦ Fitness Testing and Evaluation
 Resting Heart Rate and Resting Blood pressure
 Body Composition
 Posture/Movement Screens
 Flexibility
 Muscular Endurance
 Muscular Strength
 Cardiovascular Endurance
Compare results to norms for your client
Tie all results back to the clients goals and
let them know how you can help them
Training Frequency
• The number of training sessions performed
during a specified period (usually one week)
• Minimal Requirements:
– At least twice per week
– At least one day of rest between workouts
stressing the same muscle groups
– No more than three days rest between
workouts stressing the same muscle
groups
Training Frequency Guidelines
• Beginner
– Two to three times per week
• Monday/Wednesday/Friday
• Monday/Thursday
• Intermediate
– Three to four sessions per week
• Advanced
– Four or more sessions per week
Training Duration
• The timeframe of a workout including
warm-up and cool-down
• The length of time spent training
(number of weeks)
• Training programs that exceed 60-90
minutes causes alterations in
hormonal and immune system
responses that can have a negative
effect on a training program
Repetition (Reps)
• Repetition (or “rep”)
– One complete movement of an exercise
– Involves isometric, concentric, and eccentric
muscle actions
• 1RM
– One repetition maximum or the greatest
amount of weight that can be lifted one time
• RM
– Repetition maximum or the heaviest load
lifted for a certain amount of reps
Sets
• A group of consecutive repetitions
• Inverse relationship between
sets, reps, and intensity
• A person usually performs fewer
sets when performing higher
repetitions at a lower intensity
Training Intensity
• An individual’s level of effort compared with their
maximum effort
• The intensity level is dictated by:
– How long the client has been strength training
– The goals of the client:
• Endurance, hypertrophy, strength, power…
• The intensity level is monitored by:
– The set and repetition scheme you have
developed- RM (repetition maximum)
– The percentage of the client’s 1RM
Load and Repetitions
• Load
– Amount of weight being lifted
– Expressed as % of 1RM (one repetition
maximum) or multiple RM (repetition
maximum)
• Example: 75% of 1RM or 10RM
• To determine loads, you can test for 1RM,
estimate 1RM, or test multiple RM based
on the goal repetitions
1-Repetition Maximum Determination
• Clients who are untrained, have little or no experience,
are currently or were injured, or are under medical
supervision are not recommended to perform maximal
strength testing
• For intermediate or advanced clients
• Only multijoint (core) exercises qualify for safe and
effective 1RM testing (i.e., bench press)
• Not recommended for assistance exercises,
single-leg or single-arm exercises, or any
exercise that can not provide valid and reliable
data
• Example: Bent Over Row, DB Biceps Curl
Estimating the 1-Repetition Maximum
• An indirect method to determine a
client’s 1 RM is to first perform 10 RM
testing:
–The heaviest load that can be lifted 10
times with proper form
• The personal trainer should determine
the 10 RM within three testing sets
Estimating the 1-Repetition Maximum
• After identifying the training goal and
estimating a client’s 1RM, the
personal trainer needs to decide the
goal repetitions for each exercise
• Multiply the 1RM that is associated
with the goal repetitions to yield the
training load
Training Load and Repetitions
Assigning load and repetitions based on goal
Goal
% of 1RM
Repetitions
≥80%
≤6 reps
Power (single effort)
80%-90%
1-2 reps
Power (multiple
effort)
75%-85%
3-5 reps
Hypertrophy
67%-85%
6-12 reps
Endurance
≤67%
≥12 reps
Stabilization
40%-60%
12-20 reps
Strength
Testing 1 RM
• Testing 1RM
–5-10 reps (warm up)
• 1 min rest
–3-5 reps
• 2 min rest
–2-3 reps
• 2-4 min rest
–1 rep
• 2-4 min rest
How To Use the
%1RM Chart
• Use this chart to estimate
1RM
• You may need to
decrease the load for more
than one set of a given
exercise.
• Tempo of the exercise
may also impact the
number of reps that your
client will be able to perform
• Most accurate for ≤10
reps
% 1RM
Reps
100
1
95
2
93
3
90
4
87
5
85
6
83
7
80
8
77
9
75
10
70
11
67
12
65
15
Calculating %1RM
• To estimate the client’s 1RM
take the weight performed for
the maximum reps and divide
by the % 1RM.
• Examples
– 10RM bench press at 225
pounds. 1RM = 225/.75 =
300 pounds
– 8RM Lat Pull at 140
pounds.
1RM=140/.80=175
– 6 RM squat at 100 pounds.
1RM=100/.85=118
% 1RM
Reps
100
1
95
2
93
3
90
4
87
5
85
6
83
7
80
8
77
9
75
10
70
11
67
12
65
15
Intensity Progressions
• 2-for-2 rule
– If a client completes two or more additional reps in
the final set of an exercise for two consecutive
training sessions then the trainer should increase
the load for the next training session.
Client level
Body part
Load increase
Beginner
Upper body
2.5-5 lbs
Lower body
5-10 lbs
Intermediate and Upper body
advanced
Lower body
5-10+ lbs
10-15+ lbs
Training Volume
• Total amount of weight lifted in a
training session
• Calculated by multiplying the number
of sets by the number of repetitions by
the weight lifted per repetition
• For example, the volume for two sets
of 10 reps with 50 lb would be
expressed as 2 x 10 x 50 or 1,000 lb
Repetition Tempo
• The speed at which each repetition is performed
– 4/2/2
– 4 seconds is the eccentric phase
– 2 seconds is the isometric phase
– 2 seconds is the concentric phase
Tempo Guidelines:
• Muscular Stabilization: 4/2/2
• Muscular Endurance: 3/2/1
• Muscular Hypertrophy: 4/2/2
• Muscular Strength: 3/1/1
Rest Interval
• The time taken to recuperate between sets
• Depends on type of energy used (phosphagen,
glycogen, oxidative)
• Rest Interval Guidelines:
– Muscular Stabilization
• Between 0-90 seconds
– Muscular Endurance
• Less than or equal to 30 seconds
– Muscular Hypertrophy
• Between 30-90 seconds
– Muscular Strength
• 2-5 minutes
– Muscular Power
• 2-5 minutes
Rest Intervals
Clients will be paying more than
$1/min., so be productive with rest
periods
Circuit training, super sets, compound
sets, and alternating upper body and
lower body exercises will reduce
down time
You can also cover nutrition related
topics during rest periods
Exercise Selection
• The process of choosing
appropriate exercises for a client’s
program
• Based on:
–Client’s goals
–Client’s time availability
–Equipment
–Client’s training experience
–Exercises the client will perform
Exercise Classification
• An exercise is classified based on
the size and number of muscles
involved and/or the speed of
movement
• NSCA Exercise Classifications
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–
–
Stabilization
Core
Assistance
Structural
Power
NSCA Stabilization Exercises
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Crucial for all beginners
Emphasizes type I or endurance based muscle fibers
and joint stabilization
Improves overall cardiorespiratory and
neuromuscular systems
Corrects muscle imbalances
Improves stabilization of the core musculature
Establishes proper exercise technique
Examples:
–
bridge, plank, standing one leg balance
NSCA Stabilization Exercises
• High repetition schemes with low to moderate
volume and intensity to challenge the stabilizing
muscles of the body which are predominantly
type I or endurance based muscle fibers
Sets
Reps
Intensity
Tempo
Rest
Interval
1-3
12-20
4060%low
4/2/1
0- 90
sec
NSCA Core Exercise
• Complex movements involving two
or more large muscles areas
–Chest, back, legs
• Multi-joint exercises
– Hip, knee, ankle
• Examples
–Bench press, lunge, step-up,
push-up, pull-up…
NSCA Assistance Exercise
• Simple movements involving small muscle
areas
–Biceps, triceps, abdominals
• Single joint exercises
–Elbow, wrist
• Examples
–Biceps curl, triceps push-down, wrist
curl, calf raise, lateral DB raise…
NSCA Structural and Power Exercises
• Structural
– A multi-joint whole-body exercise that places an
axial stress or load either directly or indirectly on
the spine
– Requires the torso muscles to maintain an erect
or near erect posture
– Examples
• Deadlift, squat
• Power or Explosive Exercises
– Structural exercise that is performed very quickly
– Examples
• Power clean, snatch, push press, medicine
ball toss
Sport Specific/Functional Exercises
• Exercises selected based on the
evaluation of the sport/lifestyle during the
Needs Analysis
– Exercises that mimic movements from the
sport or activities of daily living
• Exercises should be performed in similar
planes of motion, at similar speeds, usually
from your feet
–Sagital Plane, Frontal Plane, Transverse
Plane
Exercise Selection Guidelines
• Beginner
–Choose one to two exercises for
each commonly exercised body
part
–Select 4 to 8 primarily core
exercises
–Majority machine based
Exercise Selection Guidelines
• Intermediate
–Choose two exercise for each
commonly exercised body part
–Select 8 to 10 core and
assistance exercises
–Machine, cable and free weight
based
Exercise Selection Guidelines
• Advanced
–Two to four exercise for each
commonly exercised body part
–Select 8 to 10 core, assistance,
strength and power exercises
–Machine, cable and free weight
based
Exercise Selection
• Safe
• Progressive:
– Simple to
complex
– Known to
unknown
– Stable to
unstable
– Static to
dynamic
– Slow to fast
• Systematic:
–Balance
–Stabilization
–Flexibility
–Endurance
–Hypertrophy
–Strength
–Power
Exercise Selection
• Proprioceptively
challenging:
–Floor
–Stability ball
–BOSU
–Dyna Disk
• Body Position:
– Supine
– Prone
– Side-Lying
– Kneeling
– Half-Kneeling
– Standing
– Staggered stance
– Two Legs/Stable
– Single Leg/Stable
– Two legs/Unstable
– Single Leg/Unstable
– Eyes open to eyes closed
Exercise Selection
• Plane of motion:
– Sagital, Frontal, Transverse
• Type of Resistance:
– Water
– Stability Ball
– Cable
– Tubing
– Bands
– Medicine ball
-Dumbbells
-Manual
Exercise Order
• Rule of thumb
– Perform the neurally challenging,
complex, more intense and more
involved exercises first
• Power exercises
• Structural exercises
• Core exercises
• Assistance exercises
Exercise Order
Put these exercises in correct exercise
order
• Pull-up, BB front squat, DB triceps
extension
• DB chest press, DB biceps curl, seated
row, triceps extension
• Deadlift, calf raises, biceps curl, step-up
• MB throw, vertical jump, box jump,
single-leg hop
Resistance Training Programs
• Single Set
–Performing one set of each exercise
• Multiple Set
–Performing a multiple number of sets for
each exercise
• Pyramid
–Increasing or decreasing weight with
each set
Resistance Training Programs
• Superset
–Two exercise that stress two opposing
muscle groups (an agonist and its
antagonist) with minimal or no rest
• Biceps curl/triceps press down
• Leg extension/leg curl
• Circuit Training
–Performing a series of exercises,
one after the other, with minimal
rest
Resistance Training Programs
• Split-Routine
– A routine that trains different body parts on
separate days
– Monday: chest, shoulders, triceps
– Thursday: back, biceps, legs
• Compound Set
– Two exercise that stress the same muscle
groups with minimal or no rest
• Bench press/push up
• Squat/ lunge
Resistance Training Programs
• Push/Pull
–Bench press/seated row
–Biceps curl/triceps press down
–Squat/leg curl
• Upper Body/Lower body
–Bench press/squat
–Lat pull, leg extension
Recovery
• Very important both mentally and
physically
• Allows both musculoskeletal and
nervous systems to cover
• Shouldn’t still be sore when you
start the next workout
Cognitive Symptoms of Overtraining
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Disturbed sleep
Irritability
Depression
Increased anxiety
Staleness
Increased susceptibility to illness
Decline in feelings of self-worth
Decreased appetite
Uncontrollable emotions
Physical Symptoms of Overtraining
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Increased muscle tenderness
Decreased VO2 Max
Increased blood lactate levels
Decreased nerve impulse transmission
Increased body fat
Elevated resting HR
Elevated BP
Stabilization Guidelines
• Multi-joint; Single joint
Sets
Reps
Intensity
Tempo
Rest
Interval
1-3
12-20
4060%low
4/2/1
0- 90
sec
Muscular Endurance Guidelines
• Total body; Multi-joint
Sets
Reps Intensity Tempo
Rest
Interval
2-3
12 or 67%-lowmore tomoderate
0-30
seconds
3/2/1
Muscular Hypertrophy Guidelines
• Total body; Multi-joint; Single joint
Sets
Reps Intensity Tempo
3-6
6-12 67-85%-
moderate
-to-high
Rest
Interval
4/2/2 60-90
seconds
Muscular Strength Guidelines
• Total body; Multi-joint
Sets
Reps
Intensity
Tempo
Rest
Interval
2-6
Less
than or
equal to
6
85% or
higher
3/1/1
2-5
minutes
Muscular Power Guidelines
• Total body; Multi-joint
Sets Reps
Intensity
Tempo
Rest
Interval
3-5
75-90%moderateto-high
Explosive
2-5
minutes
1-5