Copyright © 2012 American College of Sports Medicine Chapter 11 Resistance Training Program Design

Copyright © 2012 American College of Sports Medicine Individualization of Resistance Training Programs Questions Addressed by a Needs Analysis 1.Are there health/injury concerns that may limit exercises performed or exercise intensity? 2.What type of equipment is available? 3.What is the training frequency & are there any time constraints that may affect workout duration? 4.What muscle groups require special attention? 5.What are the targeted energy systems? 6.What types of muscle actions are needed? 7.If training for a sport, what are the most common sites of injury?

Copyright © 2012 American College of Sports Medicine The Acute Program Variables

Copyright © 2012 American College of Sports Medicine Individualization of Resistance Training Programs (cont’d) Factors to consider: –Athlete’s history of lifting weights (months & years of experience) –Level of conditioning Strength Power Endurance Hypertrophy –Sports participation

Copyright © 2012 American College of Sports Medicine Individualization of Resistance Training Programs (cont’d) Levels of Experience –Novice (beginner) No or very little experience lifting weights Large potential window of adaptation –Intermediate (moderately trained) individual 4-6 months of progressive RT experience Attained some notable increases in strength

Copyright © 2012 American College of Sports Medicine Individualization of Resistance Training Programs (cont’d) Levels of Experience (cont’d) –Advanced individual At least 1 year of consistent progressive RT Substantial level of adaptation –Elite strength/power individual Ranks very highly in one or more components of fitness High skill level

Copyright © 2012 American College of Sports Medicine General-to-Specific Model of Progression

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design Variables –Muscle actions used –Intensity –Volume –Exercises selected & workout structure –Sequence of exercise performance –Rest intervals between sets –Repetition velocity –Training frequency

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Exercise Selection –Muscle action types Concentric (CON) Eccentric (ECC) Isometric (ISOM) –Joint involvement Single-joint exercises Multiple-joint exercises –Muscle mass involvement: large muscle groups vs. small

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Exercise Order and Workout Structure –Total-body workouts –Upper/lower-body split workouts –Muscle group split routines

Copyright © 2012 American College of Sports Medicine Resistance Exercise Performance Using Two Sequences

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Total-Body Workout Recommendations 1.Perform large muscle exercises before small 2.Perform multiple-joint exercises before single-joint 3.Perform total-body exercises before basic strength exercises (for power training) 4.Perform upper- & lower-body exercises or opposing exercises 5.Stagger some exercises targeting different muscle groups in between sets of other exercises

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Upper/Lower-Body Split Recommendations 1.Perform large muscle exercises before small 2.Perform multiple-joint exercises before single-joint 3.Perform rotation of opposing exercises

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Split Routines Recommendations 1.Perform multiple-joint exercises before single-joint 2.Perform higher-intensity exercises before lower-intensity

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Intensity –Amount of weight lifted during RT –Depends on: Exercise order Volume Frequency Repetition speed Rest interval length

Copyright © 2012 American College of Sports Medicine Intensity Classification Intensity Class % of 1 RM Utility Supramax.100-  Max strength, partial-ROM, IOSM, & ECC strength, overloads (used cautiously) Very heavy95-100Max strength, hypertrophy, motor unit recruit. Heavy90-95Max strength, hypertrophy, motor unit recruit. Mod. heavy80-90Max strength, power, hypertrophy Moderate70-80Strength, power, hypertrophy, strength endur. Light60-70Power, muscle endurance, hypertrophy Very light60-  Warm-up, unloading, high endur., hypertrophy

Copyright © 2012 American College of Sports Medicine Dose-Response for RT Intensity

Copyright © 2012 American College of Sports Medicine Relationship Between Intensity and Reps and Theoretical Repetition Max Continuum

Copyright © 2012 American College of Sports Medicine Strength Changes With Low, Intermediate, and High Reps

Copyright © 2012 American College of Sports Medicine Shift in the Force-Velocity Curve Following Training

Copyright © 2012 American College of Sports Medicine Force and Power During the Squat

Copyright © 2012 American College of Sports Medicine Examples of Ways to Increase Intensity

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Training Volume –Training volume = # of sets + reps –Volume load = load lifted (kg) × # of sets & reps –Affects nervous, metabolic, hormonal, & muscular systems –Manipulated by changes in: # of exercises per session # of reps per set # of sets per exercise Loading

Copyright © 2012 American College of Sports Medicine Number of Sets per Workout

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Guide for selecting set number per workout: –Total-body: sets/workout (3-6 sets) –Upper-body: sets/workout (6-9 sets) –Lower-body: sets/workout (6-9 sets) –Chest: 6-20 sets/workout (3-6 ex/workout) –Back: 6-20 sets/workout (3-6 ex/workout) –Quadriceps/hamstrings: 8-25 sets/workout (3-7 ex/workout) –Calf: 6-15 sets/workout (2-5 ex/workout) –Shoulder/trapezius: 6-18 sets/workout (3-6 ex/workout)

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Guide for selecting set number per workout (cont’d): –Biceps: 5-12 sets/workout (2-5 ex/workout) –Triceps: 6-15 sets/workout (2-5 ex/workout) –Forearm: 6-12 sets/workout (2-4 ex/workout) –Core: 6-20 sets/workout (3-6 ex/workout)

Copyright © 2012 American College of Sports Medicine Set Structure Systems

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Rest Intervals –Depend on: Training intensity Goals Fitness levels Targeted energy system utilization Muscle groups trained Equipment availability Time needed to change weights & move to next station

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Rest Intervals (cont’d) –Affects: Metabolic, hormonal, & cardiovascular responses to RT Performance of subsequent sets & training adaptations Acute strength & power production

Copyright © 2012 American College of Sports Medicine Lifting Performance During 10 Repetition Sets of the Bench Press

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Repetition Velocity –Affects: Neural, hypertrophic, & metabolite responses to training –Depends on: Loading Fatigue

Copyright © 2012 American College of Sports Medicine Comparison of Superslow and Traditional Repetition Velocities

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Frequency –# of times certain exercises or muscle groups are trained per week –Depends on: Volume & intensity Exercise selection Level of conditioning and/or training status Recovery ability Nutritional intake Training goals

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Guide for matching workout structure to frequency: –1 day/wk: total-body workout –2 days/wk: total-body or upper/lower-body split workouts –3 days/wk: total-body, upper/lower-body split, or compound split routine workouts –4 days/wk: total-body (with split designations), upper/lower- body split, or compound split routine workouts –5 days/wk: total-body (with split designations) or compound/isolated split routine workouts –6-7 days/wk & higher: compound/isolated split routine workouts—when weightlifting total body can be used

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Advanced RT Techniques –Muscle actions Heavy negatives Forced negatives Functional ISOMs –Range of motion Partial repetitions Variable resistance

Copyright © 2012 American College of Sports Medicine Resistance Training Program Design (cont’d) Advanced RT Techniques (cont’d) –Intensity Heavy negatives Forced negatives Overloads Forced repetitions Partial repetitions –Rest intervals & volume Breakdown sets Combining exercises Noncontinuous sets Quality training Spectrum repetition/contrast loading combos

Copyright © 2012 American College of Sports Medicine IEMG During a Set of Full ROM and Partial ROM Bench Press

Copyright © 2012 American College of Sports Medicine Chain Size Information

Copyright © 2012 American College of Sports Medicine Kinetic Profile of 10 Repetitions of the Squat

Copyright © 2012 American College of Sports Medicine Power Profile of 10 Repetitions of the Bench Press

Copyright © 2012 American College of Sports Medicine Keeping a Training Log A record or diary of all prescribed workouts Includes: –Every exercise performed –Weights –Numbers of reps –Rest intervals –General comments