DEVELOPMENT OF RESISTANCE TRAINING PROGRAMS.ppt

sports

1. DEVELOPMENT OF
RESISTANCE
TRAINING
PROGRAMS
A systematic program of exercise involving
exertion of force against a load used to
develop strength, endurance, and/or
hypertrophy of the muscular system.

2. PROGRAM DESIGN
PROGRAM
4. CHRONIC PROGRAM VARIABLES
3. ACUTE PROGRAM VARIABLES
2. INDIVIDUAL PROGRAM GOALS
1. NEEDS ANALYSIS

3. NEEDS ANALYSIS
Evaluation of the Sport
Movement Analysis: What movement
patterns and muscles must be trained?
Physiological Analysis: What are needs for
muscle strength, power, hypertrophy, and
endurance?
What are the common sites for joint and
muscle injury?
What other requirements such as speed,
agility, flexibility and cardiovascular
endurance are needed?

4. Muscle Groups
What muscle groups should be trained
requires basic analysis of movement.
Movement analysis includes
examination of:
Muscles *Movement velocities
Joint angles *Forces involved
Understand exactly what you are trying
to mimic.
Principle of specificity overriding rule.

5. Muscle Action
Most activities and resistance training
programs use several types of muscle
action (dynamic concentric, dynamic
eccentric, and isometric).
Examples.
Elite power lifters lower greater resistances
slower than less competitive lifters.
Wrestling involves many isometric holds.

6. Muscle Physiologic Component
Determine magnitude of improvement
needed for variables such as muscle
strength, power, hypertrophy, endurance,
balance, agility, speed, coordination,
flexibility, and body composition.
Improvement in all these variables may not
be needed in all cases.
Examples. Sports that require high ratio of
strength: mass or power: mass – weight
classes. Sports that benefit from body mass.

7. Primary Sites of Injury
“Prehabilitation” preventing initial injury
by training the points and muscles
that are most susceptible to injury.
Prevention of reinjury also an
important goal.
Resistance training may help prepare
systems for more extensive repair
activities needed for faster injury
recovery.

8. NEEDS ANALYSIS
Assessment of the Athlete
Training Status
Physical Testing
Strength
Flexibility
Power
Speed
Muscular endurance
Body composition

9. BASIC PRINCIPLES
•Specificity
•Overload
•Progressive Overload
•Reversibility
•Traits

10. MODALITIES
•Isometric
•Dynamic Isotonic: free weight, linear
resistance
•Dynamic Variable Resistance: linear
variable resistance, rotary variable
resistance
•Isokinetic
•Plyometric: stretch-shortening cycle

11. ACUTE VARIABLES
•Choice of Exercises
•Resistance (Loading)
•Repetitions
•Sets
•Rest Intervals
•Frequency

12. Choice of Exercise
Select exercises that stress muscles & joint
angles designated by needs analysis.
Core exercises train prime movers in
particular movement, are typically major
muscle (i.e. chest, shoulder, hip or thigh)
exercises, & involve two or more joints.
Assistance exercises train predominantly
one muscle group that aids in movement
by prime movers.

13. Choice of Exercises
Structural exercises emphasize
loading the spine directly (e.g. back
squat) or indirectly (e.g., power clean).
Power exercise is a structural
exercise that is performed very quickly
or explosively.

14. Basic Exercises
•Chest Press
•Row or Pulldown
•Overhead Press or
Lateral Raise
•Arm Curl
•Triceps Extension
•Leg Press
•Leg Extension
•Leg Curl
•Abdominal Curl
•Low Back
Extension

15. Order of Exercises
Large before small
Multi-joint before
single-joint
Alternate push-pull
Alternate upper
and lower
Weak points before
strong points
Olympic before
basic strength
Power-type first
Most intense to
least intense
Normal alternate order is used initially, and then if desired, a stacked order
is gradually incorporated (among elite body builders for hypertrophy).

16. Resistance
Strength
85% - 100%
of 1 RM
Size
70% - 85%
of 1 RM
Endurance
50% - 70%
of 1 RM
Resistance
(Load)
Percent of
Maximum

17. Repetitions
Strength
1 to 5
Repetitions
Size
6 to 12
Repetitions
Endurance
15 to 50
Repetitions
Repetitions

18. Sets
Strength
4 - 8
sets
Size
3 - 6
sets
Endurance
2 - 4
sets
Sets

19. Rest Intervals
Strength
2 - 4
Minutes
Size
1 - 2
Minutes
Endurance
30 - 90
Seconds
Rest
Interval
between
Sets

20. SYSTEMS
•Multiple Set System
•Single Set System
•Bulk System
•Cheating System
•Exhaustion Set
System
•Forced Repetition
•Super Set System
(Compound Set)
•Flushing
•Pyramid
•Negative
•Rest-Pause
•Split
•Circuit
•Peripheral Heart

21. Frequency
•Beginner: 3 days per week; if intensity
remains low (<60% 1 RM), proceed to
4-5 days per week after delayed
muscle soreness subsides
•Intermediate: 3 days per week
•Advanced: 4-6 days per week on split
routine

22. PROGRESSION
•Arbitrary Weight Progression: one
arbitrarily increases resistance every 3 to 6
training sessions
•1 RM Testing and Progression: test for 1
RM every 4 to 6 weeks and increase on
basis of new maximums
•Repetitions: when capable of performing
all sets with additional reps, resistance is
increased

23. PERIODIZATION
Periodization refers to organizing resistance
training into phases of different types of
exercise done at varying intensities and
volumes for a specific time period.
Fractionating the macrocycle (usually one
year) into component parts (mesocycles)
enables manipulation of training variables to
prevent overtraining and provide means to
alter the variety of workouts.

24. Theoretical Construct of
Periodization
Must be a gradual progressive preparation of
muscle & soft tissue for future exposure to
greater volumes and higher intensities.
There are 2 physiological aspects of muscle
strength. Each aspect requires application of
different volumes and intensities.
Continued high intensity or high volume trg w/o
recovery time leads to constant stimulation of
nervous & endocrine systems.
Increases in strength are larger & more stable
when cycling programs are utilized.

25. PERIODIZATION TABLE
Expert
Phase I Phase IIPhase IIIPhase IV
General Base Load Peak Recovery
Ward ConditioningTrainingCompetition
Active
Rest
Stone Hypertrophy
Basic
Strength
Strength/
Power
Recovery
MatveyevPreparation
Transition
1
Competition
Transition
2

26. PERIODIZATION TABLE
Parameters
of Exercise
Phase I Phase II Phase IIIPhase IV
Sets 3 – 10 3 – 5 3 – 7 1 – 3
Repetitions9 – 15 5 – 9 1 – 4 10 – 15+
Intensity40-60% 75-85% 85-100%<60%
Volume High
Moderate/
High
Low Low
Purpose
Preparation
Conditioning
Strength &
Hypertrophy
Strength
& Power
Rest &
Recovery

27. PERIODIZATION SCHEME

28. PLYOMETRIC TRAINING
Term plyometric from Latin plyo + metric
interpreted to mean “measurable
increases.”
Plyometric training movements make use of
the inherent stretch-recoil characteristics of
skeletal muscle and neurological
modulation via the myotatic reflex.
The stretch-shortening cycle describes the
sequence, eccentric-isometric-concentric
muscle actions.

29. STRETCH-SHORTENING
CYCLE

30. PLYOMETRIC TRAINING
Plyometric drill training incorporates
body mass and force of gravity to
provide rapid pre-stretch or cocking
phase, to activate the stretch reflex
and muscle’s natural elastic recoil
elements.
When stretching occurs rapidly, stored
elastic energy in muscle fibers, and
initiation of myotatic reflex combine to
produce a powerful concentric action.

31. PLYOMETRIC TRAINING

32. PLYOMETRIC TRAINING
Six classifications of lower extremity
plyometric exercises:
Jumps-in-place
Standing jumps
Multiple hops and jumps
Bounding
Box drills
Depth jumps
Medicine ball activities train upper
extremity.

33. PLYOMETRIC TRAINING

34. PLYOMETRIC TRAINING
Very specific in nature but very broad in
application
For lower extremities, designed to train
athlete to develop either vertical or horizontal
acceleration.
Offensive lineman or crouch start: standing
long jump, double leg hops→ horizontal force.
Basketball rebound or volleyball spike: depth
jump skills→ vertical power.
Medicine ball activities train the upper
extremities.

35. References
Chu, Donald A. 1998. Jumping into
Plyometrics, 2
nd
ed. Human Kinetics.
McArdle, William D., Frank I. Katch, and
Victor L. Katch. 2000. Essentials of
Exercise Physiology 2
nd
ed. Image
Collection. Lippincott Williams & Wilkins.
Plowman, Sharon A. and Denise L. Smith.
1998. Digital Image Archive for Exercise
Physiology. Allyn & Bacon.