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CHAPTER 18 ESSENTIALS OF STRENGTH TRAINING AND
CONDITIONING Second Edition – Baechle and Earle
RESISTANCE TRAINING
Area’s that are to be covered today are; Needs analysis Exercise selection Training frequency Exercise order Training load and repetitions Volume Rest periods At the end of this session students should
be able to explain the above.
RESISTANCE TRAINING
Step one: Needs analysisEvaluation of the sport Movement analysis – body limb
movement patterns and muscular involvement.
Physiological analysis – strength, power, hypertrophy, and muscular endurance priorities.
Injury analysis – common joint and muscle injury sites and causative factors.
RESISTANCE TRAINING
Assessment of the athlete Profile – athletes needs and goals.
Evaluate training status.Evaluate injury status.Run a series of tests.Evaluate results.Determine primary goal of training.
RESISTANCE TRAINING
Assessment of the athlete Training status
Athletes current level of fitness.Training background.
○ Type of training○ Training age.○ Level of intensity.○ Exercise technique experience.
Classifying resistance training statusTraining Training statusstatus
Current Current programprogram
Training Training ageage
Frequency Frequency (per week)(per week)
Training Training stressstress
Technique Technique experience/experience/skillskill
Beginner Beginner (untrained)(untrained)
Not Not training or training or just began just began trainingtraining
<2mo<2mo <<1-21-2 None or None or lowlow
None or None or minimalminimal
Intermediate Intermediate (moderately (moderately trained)trained)
Currently Currently trainingtraining
2-6mo2-6mo <<2-32-3 MediumMedium Basic Basic
Advanced Advanced (well (well trained)trained)
Currently Currently trainingtraining
1+yr1+yr 3-4+3-4+ High High High High
RESISTANCE TRAINING
Physical testing and evaluationStrengthFlexibilityPowerSpeedMuscular enduranceBody compositionCardiovascular enduranceTo name a few
RESISTANCE TRAINING
Physical testing and evaluationThe tests should be related to the athletes
sport.Consistent with athletes skill level.Based on available equipment.Post test results should be compared with
norms.I feel that the program should be worked
around the athletes weaknesses.
RESISTANCE TRAINING
Primary resistance training goalAll of the above tests determine the primary
goal.Should only have one primary goal per
season.
General training priorities by sport season
Sport Sport seasonseason
Sport Sport practicepractice
Resistance Resistance trainingtraining
Resistance Resistance training training goalgoal
Off-seasonOff-season LowLow HighHigh Initially hypertrophy Initially hypertrophy and muscular and muscular endurance, later endurance, later strength and powerstrength and power
PreseasonPreseason MediumMedium MediumMedium Sport-and Sport-and movement-movement-specificspecific
In-seasonIn-season HighHigh LowLow Maintence of Maintence of preseason training preseason training goal?goal?
Postseason Postseason (active rest)(active rest)
Variable Variable Variable Variable Not specificNot specific
RESISTANCE TRAINING
Step two: Exercise selectionExercise type Core and assistance exercises
Core – recruit one or more large muscle areas, involve two or more primary joints (multi-joint exercise), have priority when writing the program.
Assistance – smaller muscle areas, involve only one primary joint (single-joint exercise). Generally selected as injury prevention or rehabilitation.
RESISTANCE TRAINING
Step two: Exercise selectionExercise type Structural and power exercises
Structural exercise – load the spine, directly – back squat, or, indirectly – power clean.
Must involve the stabilisation of posture, flat back position.
Power exercise – is the above but done quickly.
RESISTANCE TRAINING
Step two: Exercise selection
Movement analysis of the sport Sport-specific exercises
Specificity - the more similar the exercise movement the greater the transfer to that sport.
(research can not back this statement up).
RESISTANCE TRAINING
Step two: Exercise selectionMovement analysis of the sport Muscle balance
Must be maintained between muscle groups.
Agonist – the one causing the movement.Antagonist – muscle on the opposite side of
the limb.Muscle balance does not mean equal
strength.
RESISTANCE TRAINING
Step two: Exercise selection
Exercise technique experience See if the athlete knows how to do the
exercise.
Availability of resistance training equipment
Must have the right equipment.
RESISTANCE TRAINING
Step two: Exercise selection
Available training time per session Pro’s and con’s about each exercise.
RESISTANCE TRAINING
Step three: training frequency Training frequency – number of training
session completed in a given time period. The common time period is 1 week. The coach should consider the following –Athlete’s training statusSport seasonProjected exercise loadsTypes of exercise
RESISTANCE TRAINING
Step three: training frequency Training status
Traditionally three days per week is the norm.One rest day but not more than three between
sessions that stress the same muscle group.○ Beginner 2-3○ Intermediate 3-4○ Advanced 4-7
Split routines of various make-up.
RESISTANCE TRAINING
Step three: training frequency Sport season
Generally there is a decrease of resistance training during the in-season, as time is an issue.
Resistance training guide○ Off-season 4-6○ Preseason 3-4○ In-season 1-2○ Postseason (active rest) 1-3
RESISTANCE TRAINING
Step three: training frequency Other training
Strength and conditioning coach must consider all other training activities.
RESISTANCE TRAINING
Step four: Exercise order Power, other core, then assistance
exercisesPower clean > back squat > calve raisesOpposite to this is known as preexhaustion
training.
Upper and lower body exercises (alternated)Less rest time, therefore more time efficient.If done continuously this equals circuit training.
RESISTANCE TRAINING
Step four: Exercise order Push and pull exercises (alternated)
Also time efficient.Allows more recovery time as well.
Supersets and compound setsSuperset – two exercises that stress the
agonist and the antagonist muscles.Compound set – two exercises that stress
the agonist muscles.
RESISTANCE TRAINING
Step five: Training load and repetitions Load – the amount of weight that must be
lifted. Relationship between load and repetitions
The number of times an exercise can be performed (repetitions) is inversely related to the load lifted.
One-repetition maximum (1RM) – a percentage of the 1RM.
Repetition maximum (RM) – most weight lifted for a specified number of repetitions.
If you follow the correct procedure in testing for 1RM no injury will occur.
RESISTANCE TRAINING
Step five: Training load and repetitions RM continuum – draw picture. Percentage of the 1RM
Training goal load (%1RM) goal reps
Strength >85 <6Power – single 80-90 1-2Power – multiple 75-85 3-5Hypertrophy 67-85 6-12Muscular endur <67 >12
RESISTANCE TRAINING
Step five: Training load and repetitions Variation of the training load
Incorporate – light, medium and heavy days in to training.
Heavy day = 100% for that day, what ever that percentage may be. 100%=80%
Medium day = 90% of heavy day.Light day = 80% of heavy day.
RESISTANCE TRAINING
Step five: Training load and repetitions Variation of the training load
1 RM of back squat = 300kgHeavy day = 80% of 300kg = 240kgMedium day = 90% of heavy day = 215kgLight day = 80% of heavy day = 192.5kg
RESISTANCE TRAINING
Step five: Training load and repetitions Timing load increases
2-for-2 rule – if an athlete can perform two or more repetitions over their assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.
RESISTANCE TRAINING
Step five: Training load and repetitions Quantity of load increases
Athlete body area load increaseLess trained upper/lower 1-2.5kg/2.5-5kgMore trained upper/lower 2.5-5kg/5-7.5kg
Multiple versus single setSingle set good for a beginner.Multiple sets a must for advancement.
RESISTANCE TRAINING
Step six: Volume Volume or volume load – total amount of
weight lifted in a training session. Sets – is a group of repetitions done
together before that athlete stops to rest. Multiple versus single set
Single set good for a beginner.Multiple sets a must for advancement.
RESISTANCE TRAINING
Step six: Volume Volume assignments
Training goal goal reps setsStrength <6 2-6Power – single 1-2 3-5Power – multiple 3-5 3-5Hypertrophy 6-12 3-6Muscular endur >12 2-3
RESISTANCE TRAINING
Step seven: rest periodsTraining goal rest lengthStrength 2-5 minPower – single 2-5 minPower – multiple 2-5 minHypertrophy 30s – 1.5 minMuscular endurance < 30s
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