resistance training

RESISTANCE TRAININGRESISTANCE TRAINING

CHAPTER 18 ESSENTIALS OF CHAPTER 18 ESSENTIALS OF STRENGTH TRAINING AND STRENGTH TRAINING AND

CONDITIONING Second Edition – CONDITIONING Second Edition – Baechle and EarleBaechle and Earle


Area’s that are to be covered today are;Area’s that are to be covered today are;Needs analysisNeeds analysisExercise selectionExercise selectionTraining frequencyTraining frequencyExercise orderExercise orderTraining load and repetitionsTraining load and repetitionsVolumeVolumeRest periodsRest periodsAt the end of this session students should be At the end of this session students should be able to explain the above.able to explain the above.


Step one: Needs analysisStep one: Needs analysis

Movement analysis – body limb movement Movement analysis – body limb movement patterns and muscular involvement.patterns and muscular involvement.Physiological analysis – strength, power, Physiological analysis – strength, power, hypertrophy, and muscular endurance hypertrophy, and muscular endurance priorities.priorities.Injury analysis – common joint and muscle Injury analysis – common joint and muscle injury sites and causative factors.injury sites and causative factors.


Assessment of the clientAssessment of the client

Profile – clients needs and goals.Profile – clients needs and goals.– Evaluate training status.Evaluate training status.– Evaluate injury status.Evaluate injury status.– Run a series of tests.Run a series of tests.– Evaluate results.Evaluate results.– Determine primary goal of training.Determine primary goal of training.


Assessment of the clientAssessment of the client

Training statusTraining status– Clients current level of fitness.Clients current level of fitness.– Training background.Training background.

Type of trainingType of training

Training age.Training age.

Level of intensity.Level of intensity.

Exercise technique experience.Exercise technique experience.

Classifying resistance training Classifying resistance training statusstatus

Training 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


Physical testing and evaluationPhysical testing and evaluation– StrengthStrength– FlexibilityFlexibility– PowerPower– SpeedSpeed– Muscular enduranceMuscular endurance– Body compositionBody composition– Cardiovascular enduranceCardiovascular endurance– To name a fewTo name a few


Step two: Exercise selectionStep two: Exercise selection

Exercise typeExercise type

Core and assistance exercisesCore and assistance exercises– Core – recruit one or more large muscle areas, Core – recruit one or more large muscle areas,

involve two or more primary joints (multi-joint involve two or more primary joints (multi-joint exercise), have priority when writing the program.exercise), have priority when writing the program.

– Assistance – smaller muscle areas, involve only one Assistance – smaller muscle areas, involve only one primary joint (single-joint exercise). Generally primary joint (single-joint exercise). Generally selected as injury prevention or rehabilitation.selected as injury prevention or rehabilitation.


Step two: Exercise selectionStep two: Exercise selectionMovement analysisMovement analysis

Muscle balanceMuscle balance– Must be maintained between muscle groups.Must be maintained between muscle groups.– Agonist – the one causing the movement.Agonist – the one causing the movement.– Antagonist – muscle on the opposite side of Antagonist – muscle on the opposite side of

the limb.the limb.– Muscle balance does not mean equal Muscle balance does not mean equal

strength.strength.



Exercise technique experienceExercise technique experience

See if the client knows how to do the See if the client knows how to do the exercise.exercise.

Availability of resistance training equipmentAvailability of resistance training equipment

Must have the right equipment.Must have the right equipment.



Available training time per sessionAvailable training time per session

Pro’s and con’s about each exercise.Pro’s and con’s about each exercise.


Step three: training frequencyStep three: training frequencyTraining frequency – number of training Training frequency – number of training session completed in a given time period. session completed in a given time period. The common time period is 1 week. The The common time period is 1 week. The personal trainer should consider the personal trainer should consider the following –following –– Clients training statusClients training status– Projected exercise loadsProjected exercise loads– Types of exerciseTypes of exercise


Step three: training frequencyStep three: training frequency

Training statusTraining status– Traditionally three days per week is the norm.Traditionally three days per week is the norm.– One rest day but not more than three between One rest day but not more than three between

sessions that stress the same muscle group.sessions that stress the same muscle group.BeginnerBeginner 2-32-3

IntermediateIntermediate 3-43-4

AdvancedAdvanced 4-74-7

– Split routines of various make-up.Split routines of various make-up.


Step three: training frequencyStep three: training frequency

Other trainingOther training– Personal trainer must consider all other Personal trainer must consider all other

training activities.training activities.


Step four: Exercise orderStep four: Exercise order

Power, other core, then assistance exercisesPower, other core, then assistance exercises– Power clean > back squat > calve raisesPower clean > back squat > calve raises– Opposite to this is known as preexhaustion training.Opposite to this is known as preexhaustion training.

Upper and lower body exercises (alternated)Upper and lower body exercises (alternated)– Less rest time, therefore more time efficient.Less rest time, therefore more time efficient.– If done continuously this equals circuit training.If done continuously this equals circuit training.


Step four: Exercise orderStep four: Exercise orderPush and pull exercises (alternated)Push and pull exercises (alternated)– Also time efficient.Also time efficient.– Allows more recovery time as well.Allows more recovery time as well.

Supersets and compound setsSupersets and compound sets– Superset – two exercises that stress the Superset – two exercises that stress the

agonist and the antagonist muscles.agonist and the antagonist muscles.– Compound set – two exercises that stress the Compound set – two exercises that stress the

agonist muscles.agonist muscles.


Step five: Training load and repetitionsStep five: Training load and repetitionsLoad – the amount of weight that must be lifted.Load – the amount of weight that must be lifted.Relationship between load and repetitionsRelationship between load and repetitions– The number of times an exercise can be performed The number of times an exercise can be performed

(repetitions) is inversely related to the load lifted.(repetitions) is inversely related to the load lifted.– One-repetition maximum (1RM) – a percentage of the One-repetition maximum (1RM) – a percentage of the

1RM.1RM.– Repetition maximum (RM) – most weight lifted for a Repetition maximum (RM) – most weight lifted for a

specified number of repetitions.specified number of repetitions.– If you follow the correct procedure in testing for 1RM If you follow the correct procedure in testing for 1RM

no injury will occur.no injury will occur.


Step five: Training load and repetitionsStep five: Training load and repetitionsRM continuum – draw picture.RM continuum – draw picture.Percentage of the 1RMPercentage of the 1RM– Training goalTraining goal load (%1RM)load (%1RM) goal repsgoal reps– StrengthStrength >>8585 <<66– Power – singlePower – single 80-9080-90 1-21-2– Power – multiplePower – multiple 75-8575-85 3-53-5– HypertrophyHypertrophy 67-8567-85 6-126-12– Muscular endurMuscular endur <<6767 >>1212


Step five: Training load and repetitionsStep five: Training load and repetitions

Variation of the training loadVariation of the training load– Incorporate – light, medium and heavy days in Incorporate – light, medium and heavy days in

to training.to training.– Heavy day = 100% for that day, what ever Heavy day = 100% for that day, what ever

that percentage may be. 100%=80%that percentage may be. 100%=80%– Medium day = 90% of heavy day.Medium day = 90% of heavy day.– Light day = 80% of heavy day.Light day = 80% of heavy day.



Variation of the training loadVariation of the training load– 1 RM of back squat = 300kg1 RM of back squat = 300kg– Heavy day = 80% of 300kg = 240kgHeavy day = 80% of 300kg = 240kg– Medium day = 90% of heavy day = 215kgMedium day = 90% of heavy day = 215kg– Light day = 80% of heavy day = 192.5kgLight day = 80% of heavy day = 192.5kg



Timing load increasesTiming load increases– 2-for-2 rule – if an athlete can perform two or 2-for-2 rule – if an athlete can perform two or

more repetitions over their assigned repetition more repetitions over their assigned repetition goal in the last set in two consecutive goal in the last set in two consecutive workouts for a certain exercise, weight should workouts for a certain exercise, weight should be added to that exercise for the next training be added to that exercise for the next training session.session.



Quantity of load increasesQuantity of load increases– ClientClient body areabody area load increaseload increase– Less trainedLess trained upper/lowerupper/lower 1-2.5kg/2.5-5kg1-2.5kg/2.5-5kg– More trainedMore trained upper/lowerupper/lower 2.5-5kg/5-7.5kg2.5-5kg/5-7.5kg

Multiple versus single setMultiple versus single set– Single set good for a beginner.Single set good for a beginner.– Multiple sets a must for advancement.Multiple sets a must for advancement.


Step six: VolumeStep six: Volume

Volume or volume load – total amount of Volume or volume load – total amount of weight lifted in a training session.weight lifted in a training session.

Sets – is a group of repetitions done Sets – is a group of repetitions done together before that athlete stops to rest.together before that athlete stops to rest.


Step six: VolumeStep six: Volume

Volume assignmentsVolume assignments– Training goalTraining goal goal repsgoal reps setssets– StrengthStrength <<66 2-62-6– Power – singlePower – single 1-21-2 3-53-5– Power – multiplePower – multiple 3-53-5 3-53-5– HypertrophyHypertrophy 6-126-12 3-63-6– Muscular endurMuscular endur >>1212 2-32-3


Step seven: rest periodsStep seven: rest periods– Training goalTraining goal rest lengthrest length– StrengthStrength 2-5 min2-5 min– Power – singlePower – single 2-5 min2-5 min– Power – multiplePower – multiple 2-5 min2-5 min– HypertrophyHypertrophy 30s – 1.5 30s – 1.5

minmin– Muscular enduranceMuscular endurance << 30s 30s

resistance training

Sports

resistance training

training background

resistance trainingassessment

resistance trainingstep

resistance trainingareas

primary goal of training

injury status

injury analysis common