Anaerobic Exercise Prescription

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Anaerobic Exercise Prescription

• Chapter 18

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Objectives

• Perform a needs analysis
• Select proper exercises for sport specificity
• Determine FIVR
• Arrange exercises in the proper order
• Assign the proper load and volume
• Discuss progression
• Prescribe proper rest periods

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General Training Principles

• Specificity- (SAID principle) the demand
  determines the adaptation response
• Overload- increasing the intensity above that
  which is accustomed
• Progression- increases in volume or intensity
  should occur over time

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Design Steps

• Needs analysis
• Exercise selection order
• Goals
• Frequency
• Times per week
• Intensity
• Training load

• Volume
• Sets x reps
• Rest
• Minutes and secs

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Step 1-Needs Analysis

• A two-stage process that includes
• Evaluation of the requirements of the sport
• Assessment of the athlete

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Sport and Athlete
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Needs Analysis of Sport

• Movement analysis- limb movements and muscles
  involved
• Physiological analysis- metabolic specificity,
  power-strength-hypertrophy-endurance
• Injury analysis- common joint and muscle injuries
  and their causes

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Needs Analysis of Athlete

• Training history- include exercise technique
  evaluation
• Physical testing- identify strengths and
  weaknesses

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Training Status

• Training age/history
• How many years in the gym
• Type of training
• Length of training
• Intensity of training
• Exercise technique

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Testing

• Evaluation
• Strength
• Flexibility
• Power
• Speed
• Body composition
• Muscular endurance
• Cardiovascular endurance

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Exercise Type

• Core exercises
• Multi-joint exercises
• Assistance exercises
• Single-joint exercises
• Structural exercises
• Load the spine
• Power exercise when done explosively

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Core, Assistance, Structural
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Exercise Selection

• Exercise technique experience
• Availability of resistance equipment
• Available training time per session
• Specificity

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Exercise Order

1. Power exercises first
2. Core exercises second
3. Assistance exercises third

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Exercise Routines

• Alternate push/pull program
• Alternates a pushing with a pulling exercise
• Allows rest of the involved muscle
• Alternate upper/lower program- more time to rest
• Superset- combining two exercises that stress
  opposing muscles
• Compound set- combining two exercises that stress
  the same muscle group

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Alternate
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Training Goals

• Power
• Explosive
• Strength
• Max force
• Hypertrophy
• Size
• Endurance
• Multiple reps

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Step 2 - Frequency

• Training status- critical to training frequency
• Split routine
• Goals
• Power- 1-2 week
• Strength- 3-4 week
• Hypertrophy- 4-6 week
• Endurance- 5-7 week

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Frequency cont

• More time for recovery
• In season vs. off season
• Intensity level
• Training age

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Next Class

• Finish Chapter 18
• Summary of DeLorme and Watkins article