1. Resistance training
By:
Matt Fleekop

2. Developing a Resistance Training Program
Perform a needs analysis
Acute program variables
SAID Principal

3. Needs Analysis Physiological needs of sport?
The purpose of a needs analysis is so the trainer can design a specific and individualized training program based on the sport/activity of the athlete.
Physiological needs of sport?
Muscle actions used during the sport?
Athlete’s strengths/weaknesses? Any health/injury problems? What phase of competition is athlete in?

4. Acute Program Variables
Exercise Selection
Repetition Velocity
Volume
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Rest Intervals
The purpose of program variables is to make sure the athlete’s specific needs are met, optimal performance can be achieved, there is progression, and to prevent plateaus.

5. SAID Principal Specific Adaptations to Imposed Demands
The adaptations to resistance exercise are specific to the demands of the program; the demands of the program are determined by the acute program variables

6. Training for strength, power, hypertrophy, and endurance:
Muscular Strength
Neuromuscular system’s ability to generate force
Increased amounts of motor units, muscle fibers, a large cross sectional area, and frequent acts of muscle stimulation will all cause an increase in muscle strength
Exercise Selection
Multiple-joint exercises- use more muscles, can lift a heavier weight, take more skill and technique (choose multiple joint exercises of optimal gains)
Single-joint exercises- hits isolated muscles, less risk of injury
Pyramiding- increase weight and decrease reps each set (up and down)
Negatives (eccentric), Heavy negatives
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Depends a lot on the athlete’s current training status
Beginners % 1RM, Experienced % 1RM
Volume
Also depends on current training status
Beginners can see benefits from single-set programs
Overall, multiple-set (2-6 sets, heavy weight, low reps) programs will cause the most muscular strength
Rest Intervals
Depends on the exercise: Fundamental (Squat/Dead lift)- 2-3 mins, Assisted (Machine Leg Curl)- 1-2 mins.
For muscular strength, 2-3 min rest between sets because we are performing fundamental exercises with a heavy load
Repetition Velocity
How fast we move the load
Training at moderate velocity produces the greatest increases in strength ( * - sec)

7. Muscular Power
Power is increased by performing greater work in the same time, or the same work in lesser time
Max rate of force developed, muscular strength at slow and fast velocities, stretch-shortening cycle, and coordination of movements and skill
30-45% 1RM in exercises with little deceleration phases in the lift (hang pulls, squat jumps) will cause maximal mechanical power (high velocity, light load)
Exercise Selection
Multiple-joint total-body exercises produce the most power (power cleans, push presses)
Explosive movements that allow acceleration through a full ROM
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Periodized throughout the program
Integrate light load, high velocity (30-45% 1RM) with heavy loads ( RM), Maximum Power occurs at 70% of 1 RM
Volume
3-6 sets of 1-6 reps will maximize power
Rest Intervals
2-3 mins between sets
Repetition Velocity
Look to perform each rep with maximal acceleration (concentric phase)

8. Muscular Hypertrophy
Mechanical damage, muscle’s cross-sectional area, eccentric muscular contractions, tension, metabolic stress
Increase in protein synthesis after exercise, increase in fast-twitch muscle fibers
Affects of testosterone, GH, insulin, IGF-1 on tissues during and after exercise
Exercise Selection
Can use single and multiple-joint exercises
Multiple-joint exercises should be performed for long-term gains in muscle size
Pyramiding
Supersets
Negatives (eccentric)
Pre Exhaustion
Drop Downs
Loading
Heavy loads (70-85% 1RM)
Volume
High volume (multiple sets for 6-12 reps)
Rest Intervals
1-2 mins with moderate to high intensity and volume will cause more of an anabolic hormonal response than 2-3 mins rest with very heavy loads
Rest 2-3 mins between sets in fundamental exercises and 1-2 mins between sets in assisted exercises
Repetition Velocity
The load, number of reps, and goals of program all come before worrying about the velocity

9. Muscular Endurance
Moving a specific pre-training load a maximal number of reps
Exercise Selection
Multiple or large muscle group exercises will stimulate the greatest metabolic response, leading to improved muscular endurance
Circuit Training- one exercise to the next with minimal rest between exercises
Pre Exhaustion
Suicides
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Light loads
Volume
High volume (multiple sets with 20 or more reps)
Rest Intervals
Short rest periods (1 min. if 15 or more reps) (30 sec. if reps)
Repetition Velocity
Fast velocity more effective
Use slower velocity with reps
Use fast velocity with >15 reps

10. Phases of Competition Season
Offseason (4-6 workouts/week)
Preseason (3-4 workouts/week)
In season (1-2 workouts/week)
Postseason (1-3 workouts/week)

11. Three Principals of Progression
Progressive Overload
Gradual increase of stress placed on the body during resistance training
Only occurs if we keep pushing the body
Change: load, volume, velocity, rest periods
Variation
Periodization, changing the program over time to ensure long-term gains
Change: exercises, intensity, volume, velocity
Specificity
Training is specific to the muscle actions involved and used during the sport

12. References
Biren, Gregory and Biren, Blake (2011). Exercise Prescription. “Exercise Prescription”, pp Linus Publications, Inc.
Chandler, T.J. and Brown, L.E. (2009). Conditioning for Strength and Human Performance. (Table: Summary of Resistance Training Exercise Prescription. Williams and Wilkins Publishers.
Schoenfed, B. (2011). The use of Specialized Training Techniques to maximize Muscle Hypertrophy. Strength and Conditioning Journal. Vol. 33(4), pp , August.