Resistance Exercise Prescription

Designing RE Prescriptions Acute Variables: – Choice of exercises – Order of exercises – Exercise intensity – Exercise volume – Inter-set rest intervals Chronic Variables: – Exercise frequency – Progression /Periodization (discussed later in course) 2

Choice of Exercises Choose exercises that target primary muscle groups of sport (performance), and promote balance/symmetry (injury prevention) Machines vs. free weight exercises – Machines are easier to learn and less intimidating – Free weights might give better performance results. Also less costly. Multi-joint vs. single-joint exercises – Recommendation: rely primarily on multi-joint Muscle actions – Recommendation: for optimal gains in muscle strength and size exercises must include eccentric muscle actions 3

Order of Exercises Place most important exercises first – If the client needs to increase lower-body strength, then place lower-body exercises first in the workout ACSM Position Stand: – Power exercises performed before strength exercises E.g., power clean before squat – Large muscle group exercises performed before small muscle group exercises E.g., squat before calf raise – Multi-joint exercises before single-joint exercises E.g., squat before knee extension 4

Exercise Volume and Intensity Volume = Exercises x Sets x Repetitions Intensity = Resistance (Load) Methods of prescribing volume and intensity: 1.X repetitions at Y% 1-RM 2.X-RM 3.X repetitions at Y RPE 4.X repetitions using a load based on analysis of training logs 5

Prescribing Volume and Intensity The best strength coaches individualize training for athletes – Requires logging workout performances (preferably electronically) – Requires analyzing training logs For the purposes of this class, we will utilize the X-RM method 6

Exercise Volume & Intensity 7

Exercise Volume and Intensity ACSM Position Stand (Volume): – Novice: 1-3 sets per exercise – Experienced: Multiple sets ACSM Position Stand (Intensity): – Novice: 60-70% of 1RM; or 8-12RM – Advanced: % of 1RM; or 1-6RM 8

Rest Intervals If goal is strength/power, then rest ~2-3 min between sets – Strength/power gains will be attenuated if rest intervals are too short – For assistance exercises, 1-2 min should suffice If goal is muscular endurance, then rest 1 min between sets 9

Exercise Frequency Frequency = # of sessions per week ACSM Position Stand: – Novice: 2-3 days/week (appropriate for most people) – Intermediate: 3-4 days/week – Advanced: 4-7 days/week Remember: you get stronger between work-outs, not during – Importance of recovery 10

Periodization 11

Objectives Overview the physiological basis of periodization Define key terms related to periodization Introduce basic concepts of periodized exercise prescriptions 12

Physiological Basis of Periodization The bodys response to stress (exercise) is described by the General Adaptation Syndrome (GAS) and Supercompensation (SC) Theory GAS and SC are similar methods used to describe the same process: responses and adaptation to stress 13

General Adaptation Syndrome (GAS) 14

Supercompensation (SC) Theory 15

Applying GAS/SC to S&C A scientifically based exercise prescription can significantly improve performance in a relatively short period of time Consequences of a training program that is monotonous (doesnt change over time) or utilizes insufficient recovery: – Plateau in performance (best case scenario) – Decrease in performance – Injury from overuse (worst case scenario) 16

Periodization Terminology Macrocycle: Typically, a year-long training plan Phases: 1.Preparatory phase (off-season) 2.Transition phase (pre-season) 3.Competition phase (in-season) 4.Transition phase (post-season) Mesocycle: A training cycle that addresses specific training goal(s) (e.g., maximizing strength) and usually lasts ~2-8 weeks Microcycle: Typically, one week of training 17

Periodization In general, as the athlete progresses from the post-season to the in-season, the training priorities shift from: – Non-specific activities to Sport-specific activities – High-volume/low-intensity to High- intensity/low-volume 18

19 Off-Season Pre-Season In-Season Post-Season