RESISTANCE TRAINING PRESCRIPTION

DEFINITIONS SPECIFICITY OVERLOAD RM FAILURE!!!!! The distinct adaptations to the physiological systems that arise from the training program Training effect is limited to the physiological systems used and overloaded during training OVERLOAD For a training adaptation to occur, a physiological system must be exercised at a level beyond that to which it is presently accustomed During continued overload, the body will adapt to the exercise stress, this necessitates use of a greater overload RM FAILURE!!!!!

7 VARIABLES OF PRESCRIPTION NEEDS EXERCISE SELECTION FREQUENCY ORDER LOAD / REPS VOLUME REST

1. NEEDS EVALUATION OF SPORT / ACTIVITY ASSESSMENT OF ATHLETE Movement analysis Body / limb movements / muscular involvement Physiological analysis Strength / power / hypertrophy / endurance Injury analysis ASSESSMENT OF ATHLETE Training status / background / knowledge PHYSICAL TESTING Strength / flex. / power / speed / muscular endurance / body comp / cardiovascular endurance

2. EXERCISE SELECTION TYPE Core Assistance Structural Large muscle areas 2 or more joints Bench press Assistance Smaller muscle areas 1 joint Bicep Curl Structural Core that load the spine Power Exercises Squat / Power Clean

2. EXERCISE SELECTION MOVEMENT ANALYSIS MUSCLE BALANCE EXPERIENCE Sport / activity-specific MUSCLE BALANCE Agonist vs antagonist NOT EQUAL! EXPERIENCE Machine Free wt assistance Free wt core

3. FREQUENCY Level of preparedness 2x week Increase with experience At least 1 day of rest – no more than 3 Split routines Upper / lower Light / heavy Power / strength

3. FREQUENCY SEASON Load / type off-season vs. in-season More recovery time with near 1RM loads More recovery time with core / structural Must consider other activities Plyos / running / jobs / etc Upper body recovers faster

4. ORDER GENERAL POPLUATION ATHLETES ADVANCED / BODY BUILDING Largest to smallest muscle groups ATHLETES Power Other Core Assistance ADVANCED / BODY BUILDING Upper / Lower Push / Pull Supersets Compound

5. LOAD / REPS 6. VOLUME Dependant on training goal!! Strength / Power 2-6 sets, <6 reps 80 – 95% of 1RM Hypertrophy 3-6 sets, 10-15 reps 65-80 % of 1RM Endurance 2-3 sets, >15 reps < 67%

RM CONTINUUM

5. LOAD / REPS 6. VOLUME PERIODIZATION Planned, structured Increased load Decreased reps Based on different RM’s / % Not always good for all exercises Bicep curl Power lifts 1-2 sets for beginners, multiple best for trained

7. REST PERIODS Dependant on training goal, load, level Strength / Power Long, especially for lower / total body 2 – 5 min – full recovery Hypertrophy 30-90 sec Start next set before recovery Endurance Often less than 30 sec Circuit training

YEAH, THAT’S GREAT. BUT HOW DO I……

….GET STRONGER? Needs Selection Frequency Order Load / Reps Volume Total body, focus on core lifts Selection Free weights when applicable / possible / core and assistance Frequency At least 2x week / Focus Days? Order Largest to smallest muscle groups Load / Reps 2-6 reps, at least 85% of your 1RM Volume 2-6 sets Rest Periods 2-4 minutes, full recovery

….GET TONE / BODYBUILD? Needs Selection Frequency Order Load / Reps Total body, focus on personal preference Selection Free weights almost entirely, More assistance Frequency At least 3x week / Focus days!!! Order Largest to smallest muscle groups / SS / Compound Load / Reps 8-15 reps, 60-85% of 1RM Volume 3-6 sets Rest Periods 30 – 90 seconds, not full recovery

….TRAIN FOR ENDURANCE / FAT LOSS? Needs Total body, focus Selection Free weights when applicable / possible, more core Frequency At least 2x week / No focus days Order Largest to smallest muscle groups Load / Reps 12+ reps, <67% of 1RM Volume 2-3 sets Rest Periods Sometimes less than 30 seconds, circuit training

….TRAIN ATHLETES? Needs Selection Frequency Order Load / Reps Volume Based on sport, power production become more important Selection Free weights!!!! Power lifts, core, assistance (phase???) Frequency At least 3x week / Focus days Order Power / Core / Assistance Load / Reps Based on Phase Volume Rest Periods

RM CONTINUUM

DESIGNING AN OVERALL PROGRAM Education???? 12 -15 weeks (variable) Start at high end of continuum and work back towards the left Transition weeks for intense programs Constant feedback / alterations Rest and repeat

Resistance Training Programs for Children Begin each workout with a 5 to 10 minute warm-up Select 8 to 10 multijoint exercises 1 light set of 10 to 15 reps per ex. Slowly progress to 2 to 3 sets at 60% to 80% 1-RM or 8-RM to 15-RM Increase reps before resistance Increase resistance gradually – good form

Resistance Training Programs for Children Reduce resistance for prepubescent children who cannot perform 8 reps with good form Prescribe low-rep for mature adolescents only Focus on correct technique instead of amt. lifted. Vary program to keep it fresh by adding new exercises

Designing Resistance Programs for Older Adults First 8 weeks use minimal resistance Proper technique and breathing Use multi-joint rather than single joint exercises Use machines (avoid free weights) Each session should last 20 to 30 min. – never exceed 60 minutes. 1 set of 10 to 15 reps for 8 to 10 exercises for major muscle groups