Where do we start with program design? 1983 NSCA Journals Needs AnalysisProgram Variables

Needs Analysis 1.Energy Metabolism Used 2.Biomechanical Movements Used 3.Injury Profile

Acute Program Variables Define a Workout and Program Sequence Choice of exercise Order of exercise Resistance/Intensity Used Number of sets Rest between sets and exercises

Choice of Exercise(s) Define the muscle to be recruited Define the movement paths and balance requirements Define the types of muscle actions used Define the acceleration and deceleration patterns

Activated Tissue Ploutz and Dudley. Physiologist, 1995 MRI ANALYSES Lighter pixels represent activation in the squat exercise Tissue not activated with not adapt to the training program Right and Left foot placement and movement different

Type of Repetition The results indicate that omission of eccentric actions from resistance training compromises increases in strength, probably because intensity is not optimal. Dudley GA, Tesch PA, Miller BJ, Buchanan P. Importance of eccentric actions in performance adaptations to resistance training. Aviat Space Environ Med Jun;62(6):

Impact of Eccentric Component of a repetition

Hormonal Response Specificity Growth Hormone (ug/L) Kraemer, W.J. Dudley G.A. et al. IGF and GH Research 2001 Apr;11(2):75-83.

Skeletal Muscle Fibers Types Myosin ATPase stain, pH 4.6 from Dr Kraemer’s Laboratory I II A II X II XA

Human Muscle Fiber Types Type I (Black stain) Highly Oxidative Slow contraction speed Fatigue resistible Type IIA (White stain) Oxidative Glycolytic Fast contraction speed Fatigable Type IIX (Brown stain) Highly glycolytic Very fast contraction speed Easily fatigable Fiber type composition in humans Most muscles have % type I fibers Mainly genetically determined Myosin ATPase stain pH 4.6

Muscle Fiber Cross-Sectional Area Relationships Area (  m 2 )   Staring point for 75% of women….. Training delays in size due to catch up

Factors that Influence of Training on Skeletal Muscle Fibers Characteristic Number of Muscle Fibers Type of Muscle Fibers – Type I – Type II Impact on Training Limits absolute size of intact muscle Impacts function and repair and recovery – Are made up of heavy protein bands (e.g., Z lines, non-contractile proteins), made for repeated activation, peak force low – Light protein bands, higher amounts of contractile proteins, made for intermittent activation, high peak force

Fiber Growth Characteristics Type I Muscle Fibers – Emphasis on the reduction in degradation of muscle proteins with less emphasis on synthesis – Rapid attainment of cell size maximum and resistance to muscle size gains Type II Muscle Fibers – Emphasis on the increase in protein synthesis and less importance on the reduction of degradation of muscle proteins – Explains some Type II preferential cell hypertrophy

Hather BM, Tesch PA, Buchanan P, Dudley GA. Influence of eccentric actions on skeletal muscle adaptations to resistance training. Acta Physiol Scand Oct;143(2): Only group CON/ECC increased Type I area (14%, P < 0.05). Type II area increased (P < 0.05) 32 and 27%, respectively, in groups CON/ECC and CON/CON, but not in group CON. Mean fiber area increased (P < 0.05) 25 and 20% in groups CON/ECC and CON/CON, respectively. The single CON/ECC repetition used in training is more effective than concentric only repetition.

Order of Exercise

Exercise Sequencing Strategies Large muscles before smaller ones Multi-joint before single-joint for strength training Weak-point exercises before stronger ones Total-body lifts before basic strength and single-joint for power training Most complex to least complex (Olympic) High-intensity to lower-intensity for exercises stressing similar muscle groups Rotation of agonist-antagonist exercises Rotation of upper and lower body exercises

Muscle Grouping Total body workouts Upper/lower body split workouts Muscle group split routines

Resistance/Intensity Used

Henneman’s Size Principle A major governing principle that dictates the activation of motor units and associated fibers. Henneman E, Somjen G, and Carpenter DO. Functional significance of cell size in spinal motoneurons. J Neurophysiol 28: 560–580, 1965 Elwood Henneman

Motor Cortex Area Electrical signals arise from the motor cortex and go down the brain stem to the spinal cord and out to specific alpha motor neurons that activate a motor unit and its associated muscle fibers.

Neural Activation: Size Principle 20 RM 15 RM 10 RM 5 RM 1 RM Type I Type II High Force Motor Unit High Power ( Force Production HIGHLOW Activation Threshold LOW HIGH Power

Squat at 95% MDVC The future: a growing appreciation for the brain’s role in performance and recovery Control Squat at 80% MDVC Squat jump at 30% MDVC Brain activity and acute program variables Flanagan B, Brain Sciences 2012 from our laboratory ……