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ACE Personal Trainer Manual 5th Edition Chapter 10: Resistance Training: Programming and Progression Lesson 10.2 LEARNING OBJECTIVES • After completing this session, you will be able to: Discuss and explain the five primary resistancetraining principles Design resistance-training periodization models Understand the primary role of resistance training in phase 1 of the ACE Integrated Fitness Training® (ACE IFT®) Model Demonstrate the five primary movements and understand their role in resistance training in phase 2 of the ACE IFT Model Discuss various program designs for load training based on phase 3 of the ACE IFT Model © 2014 ACE TRAINING PRINCIPLES • When muscles are systematically stressed in a progressive manner, they gradually increase in size and strength: If the training stress is slightly greater than normal, the muscles respond positively, leading to larger and stronger muscles. If the training program no longer produces gains in muscular strength or size, the exercise protocol should be changed in some way to again elicit the desired neuromuscular adaptations. © 2014 ACE PROGRESSION • Two principal approaches to strength training: Progressive repetitions – increasing the number of repetitions performed with a given resistance o The standard means for improvement with body-weight exercises o Exercise sets can be completed using the anaerobic energy system (less than 90 seconds) Progressive resistance – gradually increasing the exercise workload o Exercise sets are always completed within the limits of the anaerobic energy system • The double-progressive protocol may be used with any repetition range: Add repetitions Then add resistance in 5% increments The resistance is increased only when the end-range number of repetition can be completed with proper form. © 2014 ACE SPECIFICITY • Specificity has many applications for achieving the desire strength-training objectives. • Exercise the appropriate muscles: Emphasize the specific movements and muscles used in a particular activity. Ensure that all of the major muscle groups are exercised to reduce the risk of muscle imbalance and overuse injuries. • Use appropriate resistance-repetition protocols: Train with heavier weight loads and fewer repetitions to emphasize muscular strength development, or Train with moderate weight loads and more repetitions to emphasize the development of muscular endurance © 2014 ACE OVERLOAD • The process of gradually adding more exercise resistance than the muscles have previously encountered • To maximize strength development, muscles must be subjected to progressively heavier training loads: Increase the resistance in gradations of about 5%. Once a set number of repetitions can be completed, add about 5% more resistance to provide progressive overload and facilitate further strength development. © 2014 ACE DIMINISHING RETURNS • Sometimes referred to as a strength plateau • As clients approach their genetic potential for muscle size and strength, the rate of development decreases accordingly. • The introduction of a new exercise involves a new neuromuscular response and motor-unit activation pattern that facilitates a period of progressive strength gains. © 2014 ACE RESISTANCE-TRAINING PERIODIZATION MODELS • Periodization involves a planned progression of resistance exercise that intentionally varies the training stimuli, especially with respect to intensity and volume. • Periodized training is divided into time segments: Macrocycle – a training period of 6–12 months Mesocycle – typically 3 months Microcycle – typically 2–4 weeks © 2014 ACE GENERAL PERIODIZED PROGRAM LAYOUT © 2014 ACE LINEAR VERSUS UNDULATING PERIODIZATION © 2014 ACE PERIODIZATION Consider a periodized offseason training program for a college football player who wants to reach peak performance at the beginning of the season. What would be the duration of his macrocycles, mesocycles, and microcycles? What types of goals would you help him develop along the way? © 2014 ACE PROGRAM DESIGN USING THE ACE IFT MODEL © 2014 ACE PHASE 1: STABILITY AND MOBILITY TRAINING • The primary goal is to facilitate the development of the stability– mobility relationship within the kinetic chain: Begin by promoting proximal stability within the lumbar spine Then move to proximal mobility of more distal segments of the body • The strategies aim to reestablish proper neuromuscular function and balance within the muscles acting at and across the joints. • Utilize a variety of flexibility methods – static stretching, proprioceptive neuromuscular facilitation (PNF), and myofascial release • To improve a muscle’s ability to maintain good joint position and function: Begin with isometric contractions of the targeted muscle Follow with dynamic movements that increase the muscular volume and load © 2014 ACE PHASE: 2 MOVEMENT TRAINING • Movement training focuses on developing movement efficiency, essentially teaching clients to perform the five primary movements effectively in all three planes: Bend-and-lift movements Single-leg movements Pushing movements Pulling movements Rotational (spiral) movements • Most pushing, pulling, and squatting motions can be performed either unilaterally or bilaterally; lunges require combined acyclical unilateral movements of the legs. • Most everyday pushing, pulling, and squatting movements have a rotational component that requires either motion or stabilization to prevent motion in the transverse plane. © 2014 ACE PHASE 2: MOVEMENT TRAINING • When the five primary movements can be performed with proper form, external resistance may be applied for progressive strength development. © 2014 ACE PHASE 2: MOVEMENT TRAINING • Assessments: Conduct movement-training phase assessments on a monthly basis until the client has mastered the squat, lunge, push, pull, and rotation movements. Include protocols (such as movement screens) to identify a client’s ability to control mobility through specific ranges of motion (ROM). Compare baseline data from a battery of movement screens to data collected during the stability and mobility training phase. Implement core muscular-endurance assessments if they were not conducted during the prior phase. © 2014 ACE PHASE 2: MOVEMENT TRAINING • For program design, use the acronym FIRST to designate the five key components of resistance-training program design: Frequency Intensity Repetitions Sets Type of exercise • Motor learning plays a major role in the desired physical development and movement patterns. • Consequently, exercise repetition should be emphasized over exercise intensity. © 2014 ACE PHASE 2: MOVEMENT TRAINING • Appropriate progression: The standard recommendation is a 5% resistance increase whenever the end range number of repetitions can be completed. Increase repetitions and sets Add more advanced movement-training exercises Add initial external loading such as elastic resistance, medicine balls, or cables • Clients may progress to phase 3 when exercises can be performed correctly while maintaining: A neutral posture A stable center of gravity Controlled movement speed © 2014 ACE PHASE 3: LOAD TRAINING • In phase 3, the training emphasis progresses to muscle force production. • Training objectives may include: Increased muscular endurance Increased muscular strength Increased muscle hypertrophy Improved body composition, movement, function, and health • Periodically assess muscular strength and endurance to facilitate program design and to quantify training effectiveness. © 2014 ACE PHASE 3: LOAD TRAINING • Program design for improving muscular endurance, fitness, and health • Traditional training for muscular endurance: Total-body workout – exercises for the larger muscle groups of the legs, the trunk, then the upper body and arms Three sets of 12 to 16 repetitions; with 1–2 minute rest between successive sets 10 exercises; requires approximately 90 minutes for completion • Circuit strength training – a more timeefficient means for improving muscular endurance and cardiovascular endurance © 2014 ACE PHASE 3: LOAD TRAINING • Appropriate progression for muscular endurance Progression to heavier weight loads should be done in 5% increments whenever the end-range repetitions can be completed in all of the sets for a given exercise. This is a higher-repetition-range application of the doubleprogressive training protocol. With circuit strength training, increase the number of circuits. When the desired number of circuits can be completed, increase the weight loads by approximately 5%. © 2014 ACE PHASE 3: LOAD TRAINING • Program design for improving muscular strength • Preferred protocols for strength development place more emphasis on training intensity: Total-body strength training: Involves fewer weekly exercise sessions with longer workout durations • Split-routine exercise programs: One major muscle group per day Two weekly workouts per major muscle group • Supersets: Training a different muscle group while the first muscle group is recovering Saves time Maintains a higher metabolic response because muscular activity is occurring throughout the entire workout © 2014 ACE PHASE 3: LOAD TRAINING • Appropriate progression for muscular strength • The double-progressive training protocol is recommended, as trainers should factor both repetitions and resistance into the training progression: First – establish the client’s repetition range, such as 4–8 repetitions per set Second – continue training with the same exercise resistance until the terminal number of repetitions (8 repetitions) can be completed with proper technique Then – raise the resistance by approximately 5%, which will reduce the number of repetitions the client can perform Continue with this resistance until 8 repetitions can again be completed; then increase the weight load by another 5%. © 2014 ACE PHASE 3: LOAD TRAINING • Program design for muscle hypertrophy (bodybuilding) Muscle hypertrophy favors relatively high training volumes and relatively brief rests between sets o Lower weight loads and higher repetitions than muscular-strength training o Higher weight loads and lower repetitions than muscular-endurance training Mode – free weights, machines, cable exercises, and body-weight exercises to fully fatigue the targeted muscle Frequency – training each major muscle group twice a week provides for 72 hours of recovery between similar training sessions © 2014 ACE PHASE 3: LOAD TRAINING • Appropriate progression for muscle hypertrophy An indication for increasing the training resistance is an average of 10–12 repetitions for all of the exercises completed in the body-part workout: • Fewer repetitions will be completed in the latter exercises, especially for advanced methods for fatiguing the targeted muscle. Periodic measurements of body composition and bodypart circumferences provides practical assessment information: • • • © 2014 ACE Increases in muscle mass and circumference measurements indicate that the exercise progression is effective. A lack of improvement indicates that a change is necessary. A progress plateau (or regression) is the result of overtraining rather than undertraining. PREREQUISITE STRENGTH FOR PERFORMANCE TRAINING • Phase 4—the performance phase—focuses specifically on enhancing athletic skills for sports through the application of power exercises that emphasize the speed of force production. • Clients should: Have successfully completed both the movement- and load-training phases Demonstrate good postural stability, proper movement patterns, and relatively high levels of muscular strength • Personal trainers must: Understand that power training involves advanced exercise techniques that can place greater stress on the musculoskeletal system Be certain their clients have the joint integrity, movement abilities, and muscular strength to properly and safely perform the performance-training progressions © 2014 ACE SUMMARY • Resistance training is defined as the application of an external load to linear, isolated, total-body, and functional movements. • The ACE IFT Model provides a comprehensive and integrated training approach that spans from initial programming for a sedentary client all the way to a highly skilled client striving to enhance athletic performance. • The initial program-design phases of stability and mobility training and movement training focus on developing the prerequisite postural stability and proper movement sequences to allow for external loading during full-body movements. • The load-training phase improves the client’s fitness level by placing emphasis on muscle force production and manipulating the training variables to address a variety of specific exercise goals. © 2014 ACE