Resistance Training

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Resistance Training
chapter 15
ResistanceTraining
Thomas R. Baechle, EdD CSCS,D
NSCA-CPT,DRoger W. Earle, MA CSCS,D
NSCA-CPT,DDan Wathen, MS ATC CSCS,D
NSCA-CPT,D FNSCA
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Resistance Training

• Resistance Training Program Design Variables
• Needs analysis
• Exercise selection
• Training frequency
• Exercise order
• Training load and repetitions
• Volume
• Rest periods

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Step 1 Needs Analysis

• Needs analysis is a two-stage process that
  includes an evaluation of the requirements and
  characteristics of the sport and an assessment of
  the athlete.
• Evaluation of the Sport
• movement analysis Body and limb movement
  patterns and muscular involvement.
• physiological analysis Strength, power,
  hypertrophy, and muscular endurance priorities.
• injury analysis Common sites for joint and
  muscle injury and causative factors.

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• Assessment of the Athlete
• Training Status
• Type of training program
• Length of recent regular participation in
  previous training program(s)
• Level of intensity involved in previous training
  program(s)
• Degree of exercise technique experience

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Step 1 Needs Analysis

• Assessment of the Athlete
• Physical Testing and Evaluation
• Tests should relate to the athletes sport.
• Use the results of the movement analysis to
  select tests.
• After testing, compare results with normative or
  descriptive data to determine the athletes
  strengths and weaknesses.
• Primary Resistance Training Goal
• Typically to improve strength, power,
  hypertrophy, or muscular endurance.
• Concentrate on one training outcome per season.

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Table 15.2
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Step 2 Exercise Selection

• Exercise Type
• Core and Assistance Exercises
• Core exercises recruit one or more large muscle
  areas, involve two or more primary joints, and
  receive priority when one is selecting exercises
  because of their direct application to the sport.
• Assistance exercises usually recruit smaller
  muscle areas, involve only one primary joint, and
  are considered less important to improving sport
  performance.
• Structural and Power Exercises
• Structural exercises emphasize loading the spine
  directlyor indirectly.
• Power exercises are structural exercises that are
  performed very quickly or explosively.

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Step 2 Exercise Selection

• Movement Analysis of the Sport
• Sport-Specific Exercises
• The more similar the training activity is to the
  actual sport movement, the greater the likelihood
  that there will be a positive transfer to that
  sport.
• This concept is called training specificity or
  the specific adaptation to imposed demands (SAID).

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Step 2 Exercise Selection

• Movement Analysis of the Sport
• Muscle Balance
• agonist The muscle or muscle group actively
  causing the movement.
• antagonist The sometimes passive muscle or
  muscle group located on the opposite side of the
  limb.

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Step 2 Exercise Selection

• Exercise Technique Experience
• Do not assume that an athlete will perform an
  exercise correctly.
• If there is any doubt, have the athlete
  demonstrate the exercise, and provide instruction
  as needed.
• Availability of Resistance Training Equipment
• Available Training Time per Session
• Prioritize time-efficient exercises when time is
  limited.

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Step 3 Training Frequency

• Training frequency is the number of training
  sessions completed in a given time period.
• For a resistance training program, a common time
  period is one week.
• Training Status
• Training status affects the number of rest days
  needed between sessions.
• Three workouts per week are recommended for many
  athletes to allow sufficient recovery between
  sessions.

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Key Point

• The general guideline is to schedule train-ing
  sessions so that there is at least one rest or
  recovery daybut not more than threebetween
  sessions that stress the same muscle groups.
• More highly resistance-trained (intermediate or
  advanced) athletes can augment their training by
  using a split routine in which different muscle
  groups are trained on different days.

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Table 15.5
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Step 3 Training Frequency

• Sport Season
• Seasonal demands of the sport may limit the time
  available for resistance training.

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Step 3 Training Frequency

• Training Load and Exercise Type
• Athletes who train with maximal or near-maximal
  loads require more recovery time prior to their
  next training session.
• Other Training
• Training frequency is influenced by the overall
  amount of physical stress.
• Consider the effects of
• other aerobic or anaerobic training,
• sport skill practice, and
• physically demanding occupations.

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Step 4 Exercise Order

• Power, Other Core, Then Assistance Exercises
• Power exercises such as the snatch, hang clean,
  power clean, and push jerk should be
  performedfirst in a training session, followed
  by other nonpower core exercises and then
  assistance exercises.

preexhaustion Reverse exercise arrangement
where the athlete purposely fatigues a large
muscle group as a result of performance of a
single-joint exercise prior to a multijoint
exercise involving the same muscle.
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Step 4 Exercise Order

• Upper and Lower Body Exercises (Alternated)
• One method of providing the opportunity for
  athletes to recover more fully between exercises
  is to alternate upper body exercises with lower
  body exercises.
• If the exercises are performed with minimal rest
  periods, this method is also referred to as
  circuit training.

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Step 4 Exercise Order

• Push and Pull Exercises (Alternated)
• Another method of improving recovery and
  recruitment between exercises is to alternate
  pushing exercises (e.g., bench press, shoulder
  press, and triceps extension) with pulling
  exercises (e.g., lat pulldown, bent-over row,
  biceps curl).

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Step 4 Exercise Order

• Supersets and Compound Sets
• A superset involves two sequentially performed
  exercises that stress two opposing muscles or
  muscle areas (i.e., an agonist and its
  antagonist).
• A compound set involves sequentially performing
  two different exercises for the same muscle
  group.

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Table 15.7
Step 5 Training Load and Repetitions
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Figure 15.3
Step 5 Training Load and Repetitions
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Table 15.9
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Step 5 Training Load and Repetitions

• Variation of the Training Load
• Heavy day loads are designed to be full
  repetition maximums, the greatest resistance that
  can be successfully lifted for the goal number of
  repetitions.
• The loads for the other training days are reduced
  (intentionally) to provide recovery after the
  heavy day while still maintaining sufficient
  training fre-quency and volume.

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Step 5 Training Load and Repetitions

• Progression of the Training Load
• Timing Load Increases
• As the athlete adapts to the training stimulus,
  loads mustbe increased so that improvements will
  continue over time.
• Monitoring each athletes training and response
  helps the strength and conditioning professional
  know when and to what extent loads should be
  increased.

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Key Term

• 2-for-2 rule A conservative method that can be
  used to increase an athletes training loads if
  the athlete can perform two or more repeti-tions
  over his or her assigned repetition goal in the
  last set in two consecutive workouts for a given
  exercise, weight should be added to that exercise
  for the next training session.

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Step 5 Training Load and Repetitions

• Progression of the Training Load
• Quantity of Load Increases
• Variations in training status, load-volumes, and
  exercises greatly influence appropriate load
  increases.
• Relative load increases of 2.5 to 10 can be
  used in place of the absolute values.

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Step 6 Volume

• Primary Resistance Training Goal
• Strength and Power
• Volume assignments for power training are
  typically lower than those for strength training
  in order to maximize the quality of exercise.
• Hypertrophy
• Increases in muscular size are associated with
  higher training volumes and performing three or
  more exercises per muscle group.
• Muscular Endurance
• Programs for muscular endurance involve many
  repetitions (12 or more) per set, lighter loads,
  and fewer sets.

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Table 15.12
Step 7 Rest Periods
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Plyometric Training
chapter 16
PlyometricTraining
David H. Potach, PT MS CSCS,D
NSCA-CPT,DDonald A. Chu, PhD PT ATC CSCS,D
NSCA-CPT,D FNSCA
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Plyometric Mechanics and Physiology

• Mechanical Model of Plyometric Exercise
• Elastic energy in tendons and muscles is
  increased with a rapid stretch (as in an
  eccentric muscle action) and then briefly stored.
• If a concentric muscle action follows
  immediately, the stored energy is released,
  contributing to the total force production.

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Mechanical Model of skeletal muscle function

• The series elastic component (SEC), when
  stretched, stores elastic energy that increases
  the force produced.
• The contractile component (CC) (i.e., actin,
  myosin, and cross-bridges) is the primary source
  of muscle force during concentric muscle action.
• The parallel elastic component (PEC) (i.e.,
  epimysium, perimysium, endomysium, and
  sarcolemma) exerts a passive force with
  unstimulated muscle stretch.

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Plyometric Mechanics and Physiology

• Neurophysiological Model of Plyometric Exercise
• This model involves potentiation (change in the
  forcevelocity characteristics of the muscles
  contractile components caused by stretch) of the
  concentric muscle action by use of the stretch
  reflex.
• Stretch reflex is the bodys involuntary response
  to an external stimulus that stretches the
  muscles.

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Stretch Reflex

• When muscle spindles are stimulated, the stretch
  reflex is stimulated, sending input to the spinal
  cord via Type Ia nerve fibers.
• After synapsing with the alpha motor neurons in
  the spinal cord, impulses travel to the agonist
  extrafusal fibers, causing a reflexive muscle
  action.

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Plyometric Mechanics and Physiology

• Stretch-Shortening Cycle
• The stretch-shortening cycle (SSC) employs both
  the energy storage of the SEC and stimulation of
  the stretch reflex to facilitate maximal increase
  in muscle recruitment over a minimal amount of
  time.
• A fast rate of musculotendinous stretch is vital
  to muscle recruitment and activity resulting from
  the SSC.

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Key Point

• The stretch-shortening cycle combines mechanical
  and neurophysiological mechanisms and is the
  basis of plyometric exercise. A rapid eccentric
  muscle action stimulates the stretch reflex and
  storage of elastic energy, which increase the
  force produced during the subsequent concentric
  action.

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Plyometric Program Design

• Frequency
• Forty-eight to 72 hours between plyometric
  sessions is a typical recovery time guideline for
  prescribing plyometrics.
• Using these typical recovery times, athletes
  commonly perform two to four plyometric sessions
  per week.

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Plyometric Program Design

• Recovery
• Recovery for depth jumps may consist of 5 to 10
  seconds of rest between repetitions and 2 to 3
  minutes between sets.
• The time between sets is determined by a proper
  work-to-rest ratio (i.e., 15 to 110) and is
  specific to the volume and type of drill being
  performed.
• Drills should not be thought of as
  cardiorespiratory conditioning exercises but as
  power training.
• Furthermore, drills for a given body area should
  not be performed two days in succession.

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Table 16.5
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Plyometrics and OtherForms of Exercise

• Plyometric Exercise and Resistance Training
• Combine lower body resistance training with upper
  body plyometrics, and upper body resistance
  training with lower body plyometrics.
• Performing heavy resistance training and
  plyo-metric exercises on the same day is
  generally not recommended.
• Some advanced athletes may benefit from complex
  training, which combines intense resistance
  training with plyometric exercises.

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Table 16.6
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Plyometrics and OtherForms of Exercise

• Plyometric and Aerobic Exercise
• Because aerobic exercise may have a negative
  effect on power production, it is advisable to
  perform plyometric exercise before aerobic
  endurance training.

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Proper Plyometric Landing Position

• Figure 16.6 (next slide)
• The shoulders are in line with the knees, which
  helps to place the center of gravity over the
  bodys base of support.

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Figure 16.6
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Safety Considerations

• Pretraining Evaluation of the Athlete
• Strength
• For lower body plyometrics, the athletes 1RM
  squat should be at least 1.5 times his or her
  body weight.
• For upper body plyometrics, the bench press 1RM
  should be at least 1.0 times the body weight for
  larger athletes (those weighing over 220 pounds,
  or 100 kg) and at least 1.5 times the body weight
  for smaller athletes (those weighing less than
  220 pounds).
• An alternative measure of prerequisite upper body
  strength is the ability to perform five clap
  push-ups in a row.

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Safety Considerations

• Pretraining Evaluation of the Athlete
• Speed
• For lower body plyometrics, the athlete should be
  able to perform five repetitions of the squat
  with 60 body weight in 5 seconds or less.
• To satisfy the speed requirement for upper body
  plyometrics, the athlete should be able to
  perform five repetitions of the bench press with
  60 body weight in5 seconds or less.

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Safety Considerations

• Pretraining Evaluation of the Athlete
• Balance
• Three balance tests are provided in table 16.7,
  listed in order of difficulty.
• Each test position must be held for 30 seconds.
  Tests should be performed on the same surface
  used for drills.
• An athlete beginning plyometric training for the
  first time must stand on one leg for 30 seconds
  without falling.
• An athlete beginning an advanced plyometric
  program must maintain a single-leg half squat for
  30 seconds without falling.

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Safety Considerations

• Pretraining Evaluation of the Athlete
• Physical Characteristics
• Athletes who weigh more than 220 pounds (100 kg)
  may be at an increased risk for injury when
  performing plyometric exercises.
• Further, athletes weighing over 220 pounds should
  not perform depth jumps from heights greater than
  18 inches (46 cm).

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Safety Considerations

• What Are the Steps for Implementing a Plyometric
  Program?
• Evaluate the athlete.
• Ensure that facilities and equipment are safe.
• Establish sport-specific goals.
• Determine program design variables.
• Teach the athlete proper technique.
• Properly progress the program.