1. ACE Personal Trainer Manual 5th Edition
Chapter 10: Resistance Training: Programming and Progression
Lesson 10.2

2. After completing this session, you will be able to:
LEARNING OBJECTIVES
After completing this session, you will be able to:
Discuss and explain the five primary resistance-training 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

3. 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.

4. PROGRESSION Two principal approaches to strength training:
Progressive repetitions – increasing the number of repetitions performed with a given resistance
The standard means for improvement with body-weight exercises
Exercise sets can be completed using the anaerobic energy system (less than 90 seconds)
Progressive resistance – gradually increasing the exercise workload
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.
Because it is cumbersome to time each exercise set, repetition ranges provide a more practical means for progressive resistance training. For example, at a movement speed of six seconds per repetition, 10 repetitions would be completed in 60 seconds and 15 repetitions would be completed in 90 seconds. Recommended repetition ranges enable clients to use a double-progressive training protocol that is effective for strength development and reduces the risk of doing too much too soon.
As a general guideline, many strength authorities recommend a training range of eight to 12 repetitions (ACSM, 2014). Most people can complete eight repetitions with approximately 80% of maximum resistance and 12 repetitions with about 70% of maximum resistance. Progressively training to muscle fatigue with 70 to 80% of maximum resistance represents an anaerobic exercise bout that provides an effective strength-building stimulus. Another benefit of progression is that a properly organized program allows a client to experience strength gains, which is critical for developing self-efficacy and long-term adherence.

5. 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
The resistance-repetition protocol also affects the energy system that is most prominent during the exercise set. For example, a set of two repetitions performed in 10 seconds primarily uses creatine phosphate for energy, whereas a set of 15 repetitions performed in 75 seconds attains most of the energy from anaerobic glycolysis.

6. 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.
The degree of overload should be individually determined.

7. Sometimes referred to as a strength plateau
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.

8. 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
Systematically changing the exercise variables (e.g., resistance, repetition, and sets) appears to be more effective for attaining both strength development and peak performance than standardized resistance-training protocols.
The advantage of periodization over non-periodized exercise programs is the frequently changing demands on the neuromuscular system that require progressively higher levels of stress adaptation.

9. GENERAL PERIODIZED PROGRAM LAYOUT

10. LINEAR VERSUS UNDULATING PERIODIZATION
Periodized programs are performed two ways:
Linear periodization – a consistent training protocol within each microcycle and changes to the training variables after each microcycle
Undulating periodization – different training protocols during the microcycles in addition to changing the training variables after each microcycle

11. What types of goals would you help him develop along the way?
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?

12. PROGRAM DESIGN USING THE ACE IFT MODEL

13. 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 .

14. 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.
Once a client demonstrates improvements to the stability-mobility relationship, illustrated by improved posture and awareness, enhanced core function, and a general improvement in his or her overall physical, emotional, and psychological status, trainers should progress to phase 2 of the ACE Integrated Fitness Training (ACE IFT) Model.
Traditional exercise selection emphasizes linear movements that do not require individuals to produce or control torque (i.e., rotational force). A client who learns how to perform the basic movement patterns with control and without compensation will address asymmetries of limb strength and muscle imbalance, reducing the risk of injury as the intensity of the exercise program is progressed through repetition and the addition of external loads.

15. PHASE 2: MOVEMENT TRAINING
When the five primary movements can be performed with proper form, external resistance may be applied for progressive strength development.

16. 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.

17. 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.

18. 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
During the early stages of resistance training, the motor-learning affect enhances strength gains by facilitating muscle-fiber recruitment and contraction efficiency.
Therefore, during the movement-training phase, resistance increases may be more than 5% if the exerciser experiences a relatively fast rate of progression.
The timeframe for movement training is two weeks to two months, depending on each client’s initial level of movement ability and his or her rate of progression.

19. 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.
Regardless of the specific objective of the load-training program, it is recommended that stability and mobility exercises be included in the warm-up and cool-down activities.
If, for some reason, the client has a significant period without exercise, it may be prudent to conduct postural and movement assessments to determine if any postural deviations, muscle imbalances, or movement errors have reappeared due to lack of training. If so, these should be addressed and corrected before reintroducing load training.

20. Program design for improving muscular endurance, fitness, and health
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 time-efficient means for improving muscular endurance and cardiovascular endurance
Muscular endurance is typically assessed by an increased number of repetitions performed with a submaximal resistance.
10 exercises; requires approximately 90 minutes for completion (3 sets x 10 exercises x 90 seconds performance plus 30 x 90 seconds recovery time).

21. 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 double- progressive 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%.

22. 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
Both methods of resistance training are effective for muscle development, so the choice is largely a matter of lifestyle, logistics, and personal preference when developing an exercise program to help a client achieve his or her goals. As presented earlier, a standard split routine targets the chest, shoulders, and triceps (pushing muscles) on Mondays and Thursdays, the upper back and biceps (pulling muscles) on Tuesdays and Fridays, and the leg muscles responsible for squats and lunges and the trunk muscles that control rotation on Wednesdays and Saturdays.
Supersets typically pair opposing movement patterns and muscle groups (e.g., pectoralis major responsible for pushes and latissimus dorsi for pulls), but may involve different areas of the body as well (e.g., shoulders and abdominals).

23. 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%.
Although a relatively conservative approach to resistance exercise, the double-progressive training protocol is a highly effective means for developing muscular strength.

24. PHASE 3: LOAD TRAINING
Program design for muscle hypertrophy (bodybuilding)
Muscle hypertrophy favors relatively high training volumes and relatively brief rests between sets
Lower weight loads and higher repetitions than muscular-strength training
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
Each major muscle group twice a week (e.g., pushing movements for the chest, shoulders, and triceps on Mondays and Thursdays, pulling exercises for the upper back and biceps on Tuesdays and Fridays, and squats and lunges for the legs and rotational movements for the trunk on Wednesdays and Saturdays).
At higher levels of competitive bodybuilding, each body part is trained with very high-volume workouts just one day a week. For example, these athletes may work legs on Mondays, chest on Tuesdays, upper back on Wednesdays, shoulders on Thursdays, arms on Fridays, and trunk on Saturdays.

25. 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 body-part circumferences provides practical assessment information:
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.
It is recommended that muscle-hypertrophy training be assessed in accordance with the exercise volume performed by the targeted muscle group.
If a plateau occurs, the client should reduce the training volume and take more recovery/remodeling time between exercise sessions for the same muscle groups.

26. 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

27. 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.