Welcome to today’s webinar “Design and control of resistance training workout using load, velocity power and the rate of perceived exertion”

Dr. Fernando Naclerio CSCS Principal Lecturer of Resistance

Training and Sport Nutrition Programme Leader MSc Strength

and Conditioning

About to today’s webinar

Today’s webinar is the third of a series being produced jointly by the British Association of Sport and Exercise Sciences (BASES) and Human Kinetics. It scheduled to last for about an hour and will be recorded and made available for download and playback. You will automatically receive an e-mail containing a link to the recording when it is available. All microphones and phone lines are muted so we ask that you submit questions by typing them into the question box, located in the lower right-hand corner of your screen and click “send.” We’ll collect any questions sent throughout the presentation for Dr Neclerio and he will answer as many as possible during a Q&A segment at the end.

About to today’s presenter

Dr. Fernando Neclerio is Principal Lecturer in Strength Training and Sport Nutrition and Programme Leader in MSc Strength and Conditioning at the School of Science, Centre of Sport Science and Human Performance at the University of Greenwich. He has a Doctorate in Physical Activity and Sport Sciences gained from the Physiology Department at the University of Leon (Spain) 2006. His academic and research focus centres on Sport Training and Nutrition for health and Sport Performance. Certified Strength and Conditioning Specialist (CSCS) since 1996. Over the past twenty height years, he has been working as sports scientist with athletes, sports clubs and at the academic level. He has been involved as director and consultant for different sports and was scientific consultant of Valencia Football Club (1999-2000) and the programme leader for the MSc Training and Sport Nutrition at Real Madrid International School, 2006-2011.

Performance & Health

Enhancement

Physical Conditioning

Athletes Children Adolescents

etc

Adults

≠

How is strength expressed?

What type of variables affect the strength expression?

How to train the different types of strength?

What are the specific outcomes achieved when the different types of strength are regularly performed?

STRENGTH

PROGRAMMING CONTROL

Mechanical Physiological   Exercise type

and order

  Devise used

  Intensity   Volume   Density (rest)   Duration   Frequency

  Kinetic & Kinematic   Muscle Activity (EMG)  Metabolic & Hormonal

response   Performance/outcomes   Perceived exertion Resistance Training Zones

Periodisation Strategy

Naclerio et al, 2011

STRENGTH TRAINING DESIGN

Strength is the capacity to apply force

How force is applied when performing different types of

exercises

Max Vel

FORCE

*V

>90%

Technique

Explosive Str. light load

Explosive Str heavy load Maximum

Strength <90%

Muscular End. light load

Muscular End. Heavy load

Naclerio et al. 2011

% 1 RM 15 20 30 40 50 55 60 70 80 90 100

P

P

P

Bench Press Squat

~1RM

P Clean

*V: maximum possible velocity (m.s-1) for each relative load

Optimal velocity Technique- teaching & learning Power-Strength

% 1 RM 30 40 50 60 70 80 90 100

P

Adapted from Haff et al. JSCR:19, 2005, Haff et al. JSCR:11, 1997

FORCE

POWER

VELOCITY

>6 to 12 Yr old & novice >12 14-16 Yr old, adults - athletes

∼ 1RM

~50%

CONTROL OF RESISTANCE TRAINING

BY THE RATE OF PERCEIVED EXERTION

CONTROL OF RESISTANCE TRAINING

% 1

RM

RPE

% 1

RM

V m . s-1

González-Badillo & Sánchez-Medina IJSM, 2010 Jidovtseff et al JSCR 2011

ASSUMPSIONS OF VELOCITY MODEL

1. The relationship between the velocity of the resistance and the %1RM is directly proportional.

2. The variations in the maximal velocity with light or moderate loads are proportional to the changes in maximal strength (1 RM).

Power clean R= 0.773 R2=0.597

%1MR=1.480+(-0.563) AV

Bench press R = 0.951 R2=0.904

%1RM=1.082+(-0.607)AV

Squat R = 0.913 R2=0.835

%1RM=1.145+(-0.495)AV

Velocity:%1RM relationship Fire-fighter aspirants (n=25)

V (m/s)

% 1

RM

The maximal lineal average velocity reached with submaximal loads will allow to accurately estimate the 1 RM value in push/pull close kinetic chain exercises. However this approach seems not to be as much accurate to estimate the 1 RM in sequential weight lifting types exercises.

KEY POINT

ASSUMPSIONS OF RPE MODEL

1. The relationship between the RPE and the %1RM is directly proportional.

2. The variations in the expressed RPE with light or moderate loads are proportional to the changes in maximal strength (1 RM).

Bench press R=0.90 R2=0.81

%1RM= 0.299+(0.067)RPE

Squat R = 0.950 R2=0.903

%1RM=0.528+(0.047)RPE

Power clean: R = 0.950 R2=0.903

% 1RM=0.370+(0.065)RPE

RPE

% 1

RM

RPE (0-10):%1RM relationship

Fire-fighter aspirants (n=25)

The RPE seems to be an useful tool to estimate the value of 1RM in different exercises. However it is advisable to develop specific equations for each type of exercise (upper, lower body, push/pull or sequential, weight lifting types exercises) .

KEY POINTS

Use of RPE to control resistance training workout Naclerio et al. JSCR 25 (7): 1879–1888, 2011

11 males 22.1±1.0 años,

Initial RPE RPE -10%

Power drop

95% CI for the RPEI & RPE-10% power output (n=19)

(Modified from Naclerio et al. JSCR, 2011)

Initial RPE RPE -10%

Power drop

95% CI for the RPEI & RPE–10% power output (n=10)

(Naclerio et al. in progress, non published data)

RM parallel Squat 60% 19 reps to failure set

ê10%

RPE 3 3 3 3 4 4 4 5 5 5 6 6 7 7 8 9 9 9 10

Research in progress… To investigate the relationship between between RPE responses with load, power and velocity as well as the level of muscular activation.

VM EMG raw signals response to 1 Set with 90% 1 RM squat

0 0.2 0.4 0.6 0.8

1 1.2

1 2 3 4 NI=

FN/M

AV

RPE 8 8 9 9

Reps

Acc Acc

0"

0.5"

1"

1.5"

1" 2" 3" 4" 5" 6" 7" 8"

NI=

FN/M

AV

NI

VM EMG raw signals response to 1 Set with 75% 1 RM

RPE 5 5 6 7 8 8

Reps

Acc Acc

NI

VM EMG raw signals response to 1 Set X 15 Rep with 60% 1 RM

RPE 3 3 4 4 5 6 7 7 7 7 7 8 8 8 9

Reps

Strength zone RPE Initial RPE<10% Power drop

Exercise Upper Body (BP)

Lower Body (SQ)

Upper Body (BP)

Lower Body (SQ)

Expl. light load 30-50%

>50-60%

1-3

1-5 3-4

< 5

5-6 7

Expl. Heavy Load >60%-70% >70-80%

2-4 5-6

3 - 5 >5-6

7 8

6-7

>7-8

Maximal strength >80-90% >90-100%

>7

>6 >7

Control of resistance training intensity with the RPE OMNI-RES 0-10 Scale

To remember

1. The effectiveness of the RT programmes must permanently be controlled by some of the control tools such as performance changes, velocity and even RPE responses.

2. The RPE OMNI-RES (0-10 scale) seems to be an appropriate tool for controlling the level of loads, velocity and power produced when performing resistance exercises.

Any questions?

We have already received quite a number of questions and we will try and answer as many as possible in the time remaining. Any that remain unanswered will be forwarded to Dr. Neclerio and he’ll email you a reply in due course.

Thanks Thank you to everyone for joining us today and thanks also to Dr. Naclerio for what I’m sure you will agree was a most interesting presentation. Please take a few moments when your webinar window closes to complete a short survey on today’s webinar – we appreciate your feedback as it helps us continually improve our webinars. We will email everyone a link to the recording of today’s presentation, so you can view it yourself or pass it along to friends or colleagues. Thank you again for your participation today and I hope you will join us for the next BASES/Human Kinetics webinar which will take place after the summer break Thank you again for your participation today and depending on where in the world you are, have a great morning, afternoon or evening.