1. RESISTANCE TRAINING PRESCRIPTION

2. 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!!!!!

3. 7 VARIABLES OF PRESCRIPTION
NEEDS
EXERCISE SELECTION
FREQUENCY
ORDER
LOAD / REPS
VOLUME
REST

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

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

11. RM CONTINUUM

12. 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

14. 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

15. YEAH, THAT’S GREAT.
BUT HOW DO I……

16. ….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

17. ….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

18. ….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

19. ….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

20. RM CONTINUUM

21. DESIGNING AN OVERALL PROGRAM
Education????
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

22. 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

23. 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

24. 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