1. CHAPTER 18 ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Second Edition – Baechle and Earle
RESISTANCE TRAINING

2. RESISTANCE TRAINING Area’s that are to be covered today are;
Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods
At the end of this session students should be able to explain the above.

3. RESISTANCE TRAINING Step one: Needs analysis Evaluation of the sport
Movement analysis – body limb movement patterns and muscular involvement.
Physiological analysis – strength, power, hypertrophy, and muscular endurance priorities.
Injury analysis – common joint and muscle injury sites and causative factors.

4. RESISTANCE TRAINING Assessment of the athlete
Profile – athletes needs and goals.
Evaluate training status.
Evaluate injury status.
Run a series of tests.
Evaluate results.
Determine primary goal of training.

5. RESISTANCE TRAINING Assessment of the athlete Training status
Athletes current level of fitness.
Training background.
Type of training
Training age.
Level of intensity.
Exercise technique experience.

6. Classifying resistance training status
Current program
Training age
Frequency (per week)
Training stress
Technique experience/skill
Beginner (untrained)
Not training or just began training
<2mo
<1-2
None or low
None or minimal
Intermediate (moderately trained)
Currently training
2-6mo
<2-3
Medium
Basic
Advanced (well trained)
1+yr
3-4+
High

7. RESISTANCE TRAINING Physical testing and evaluation Strength
Flexibility
Power
Speed
Muscular endurance
Body composition
Cardiovascular endurance
To name a few

8. RESISTANCE TRAINING Physical testing and evaluation
The tests should be related to the athletes sport.
Consistent with athletes skill level.
Based on available equipment.
Post test results should be compared with norms.
I feel that the program should be worked around the athletes weaknesses.

9. RESISTANCE TRAINING Primary resistance training goal
All of the above tests determine the primary goal.
Should only have one primary goal per season.

10. General training priorities by sport season
Sport practice
Resistance training
Resistance training goal
Off-season
Low
High
Initially hypertrophy and muscular endurance, later strength and power
Preseason
Medium
Sport-and movement-specific
In-season
Maintence of preseason training goal?
Postseason (active rest)
Variable
Not specific

11. RESISTANCE TRAINING Step two: Exercise selection Exercise type
Core and assistance exercises
Core – recruit one or more large muscle areas, involve two or more primary joints (multi-joint exercise), have priority when writing the program.
Assistance – smaller muscle areas, involve only one primary joint (single-joint exercise). Generally selected as injury prevention or rehabilitation.

12. RESISTANCE TRAINING Step two: Exercise selection Exercise type
Structural and power exercises
Structural exercise – load the spine, directly – back squat, or, indirectly – power clean.
Must involve the stabilisation of posture, flat back position.
Power exercise – is the above but done quickly.

13. RESISTANCE TRAINING Step two: Exercise selection
Movement analysis of the sport
Sport-specific exercises
Specificity - the more similar the exercise movement the greater the transfer to that sport.
(research can not back this statement up).

14. RESISTANCE TRAINING Step two: Exercise selection
Movement analysis of the sport
Muscle balance
Must be maintained between muscle groups.
Agonist – the one causing the movement.
Antagonist – muscle on the opposite side of the limb.
Muscle balance does not mean equal strength.

15. RESISTANCE TRAINING Step two: Exercise selection
Exercise technique experience
See if the athlete knows how to do the exercise.
Availability of resistance training equipment
Must have the right equipment.

16. RESISTANCE TRAINING Step two: Exercise selection
Available training time per session
Pro’s and con’s about each exercise.

17. RESISTANCE TRAINING Step three: training frequency
Training frequency – number of training session completed in a given time period. The common time period is 1 week. The coach should consider the following –
Athlete’s training status
Sport season
Projected exercise loads
Types of exercise

18. RESISTANCE TRAINING Step three: training frequency Training status
Traditionally three days per week is the norm.
One rest day but not more than three between sessions that stress the same muscle group.
Beginner 2-3
Intermediate 3-4
Advanced 4-7
Split routines of various make-up.

19. RESISTANCE TRAINING Step three: training frequency Sport season
Generally there is a decrease of resistance training during the in-season, as time is an issue.
Resistance training guide
Off-season 4-6
Preseason 3-4
In-season 1-2
Postseason (active rest) 1-3

20. RESISTANCE TRAINING Step three: training frequency Other training
Strength and conditioning coach must consider all other training activities.

21. RESISTANCE TRAINING Step four: Exercise order
Power, other core, then assistance exercises
Power clean > back squat > calve raises
Opposite to this is known as preexhaustion training.
Upper and lower body exercises (alternated)
Less rest time, therefore more time efficient.
If done continuously this equals circuit training.

22. RESISTANCE TRAINING Step four: Exercise order
Push and pull exercises (alternated)
Also time efficient.
Allows more recovery time as well.
Supersets and compound sets
Superset – two exercises that stress the agonist and the antagonist muscles.
Compound set – two exercises that stress the agonist muscles.

23. RESISTANCE TRAINING Step five: Training load and repetitions
Load – the amount of weight that must be lifted.
Relationship between load and repetitions
The number of times an exercise can be performed (repetitions) is inversely related to the load lifted.
One-repetition maximum (1RM) – a percentage of the 1RM.
Repetition maximum (RM) – most weight lifted for a specified number of repetitions.
If you follow the correct procedure in testing for 1RM no injury will occur.

24. RESISTANCE TRAINING Step five: Training load and repetitions
RM continuum – draw picture.
Percentage of the 1RM
Training goal load (%1RM) goal reps
Strength >85 <6
Power – single
Power – multiple
Hypertrophy
Muscular endur <67 >12

25. RESISTANCE TRAINING Step five: Training load and repetitions
Variation of the training load
Incorporate – light, medium and heavy days in to training.
Heavy day = 100% for that day, what ever that percentage may be. 100%=80%
Medium day = 90% of heavy day.
Light day = 80% of heavy day.

26. RESISTANCE TRAINING Step five: Training load and repetitions
Variation of the training load
1 RM of back squat = 300kg
Heavy day = 80% of 300kg = 240kg
Medium day = 90% of heavy day = 215kg
Light day = 80% of heavy day = 192.5kg

27. RESISTANCE TRAINING Step five: Training load and repetitions
Timing load increases
2-for-2 rule – if an athlete can perform two or more repetitions over their assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.

28. RESISTANCE TRAINING Step five: Training load and repetitions
Quantity of load increases
Athlete body area load increase
Less trained upper/lower 1-2.5kg/2.5-5kg
More trained upper/lower 2.5-5kg/5-7.5kg
Multiple versus single set
Single set good for a beginner.
Multiple sets a must for advancement.

29. RESISTANCE TRAINING Step six: Volume
Volume or volume load – total amount of weight lifted in a training session.
Sets – is a group of repetitions done together before that athlete stops to rest.
Multiple versus single set
Single set good for a beginner.
Multiple sets a must for advancement.

30. RESISTANCE TRAINING Step six: Volume Volume assignments
Training goal goal reps sets
Strength <
Power – single
Power – multiple
Hypertrophy
Muscular endur >

31. RESISTANCE TRAINING Step seven: rest periods Training goal rest length
Strength min
Power – single min
Power – multiple min
Hypertrophy 30s – 1.5 min
Muscular endurance < 30s