Chapter 19 Program Design

1
Chapter 19Program Design

• Chapter 18 NSCA
• Essentials of Strength Conditioning

2
7 Resistance Training ProgramDesign Variables

1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load reps
6. Volume
7. Rest periods

3
Step 1 - Needs Analysis

• Two stage process
• Evaluation of the requirements characteristics
  of the activity/sport.
• Assessment of the athlete.

4
Needs Analysis Evaluation of Activity

• Unique characteristics of the activity.
• Allows you to design a program that includes
  those elements.
• Should include
• Movement analysis
• Physiological analysis
• Injury analysis
• cardiovascular endurance
• Speed
• Agility
• Flexibility

5
Needs Analysis Evaluation of Person

• Athletes current condition to begin a program
  (Training Status).
• Identify and previous or current injuries.
• Determine training background or exercise history
  (training status).
• Type of program
• Length of recent, regular training
• Intensity level
• Degree of exercise technique experience
• See table NSCA,18-1.

6
NSCA, P. 397
7
Needs Analysis Evaluation of Person

• Should include an overall assessment of all
  components.
• Tests should relate to the athletes sport, be
  consistent with skill level and be realistic in
  terms of the equipment that is available.
• Results compared with normative data.
• Maintain strengths and improve weaknesses.

8
Primary Resistance Training Goal

• The goal is usually to improve strength, power,
  hypertrophy, or muscular endurance.
• Concentrate on only improving one area per
  season.

9
Step 2 - Exercise Selection

• Exercises should involve primary muscle groups or
  body areas.
• Fall into categories based upon relative
  importance to the persons activity or sport.
• Exercises classified into
• Structural muscular stabilization of posture
  while performing exercise
• Power a structural exercise that is performed
  very explosively
• Core larger muscle areas
• Assistance smaller muscle areas

10
Exercise Selection

• Core Exercises
• Recruit one or more large muscle areas
• Involve two or more primary joints
• Receive priority when selecting exercises due to
  their direct application to the sport.
• Assistance Exercises
• Usually recruit smaller muscle areas
• Involve only one primary joint
• Considered less important to improving
  performance.

11
Core Anatomy (Internal)
12
Core Anatomy (Back)

• Latissimus Dorsi
• Help stabilize scapulas and spine
• Gluteus Maximus
• Provide powerful hip extensors protect lower
  lumbar spine

13
Core Anatomy (Front)

• Obliques, Rectus Abdominis
• Provide a sheath for rib cage spine
• Hip Adductors
• Support lower limb movement hip stability

14
Sports Specific Exercises

• Specificity
• See p. 400

15
Muscle Balance

• Insure that a proper ratio of strength, power,
  muscular endurance is maintained in opposing
  muscle groups.
• Agonist antagonist

16
Exercise Technique Experience

• If in doubt as to the persons ability, have them
  demo the exercise.
• Those who are inexperienced should begin with
  machine weights and free-weight assisted
  exercises first.

17
Availability of Equipment

• May have to substitute exercises if certain items
  are in short demand.
• Types of barbells
• Amount of weight plates

18
Training Time Per Session

• Some exercises take longer than others.
• Bench press vs. push ups
• Try to make workouts efficient but also try to
  keep specificity.
• Squats vs. leg extension
• Weigh the value of subbing exercises at the
  expense of time.

19
Step 3 -Training Frequency

• The number of training sessions completed in a
  given time period.
• Generally 3 times per week.
• As conditioning level improve, frequency can
  increase to 4 or more.
• General rule ? schedule training session so there
  is at least one rest day (not more than 3)
  between sessions that stress the same muscle
  groups.

20
Frequency

• Split routine involves training more frequently.
  See page 403, Table 18.5
• Group exercises that train a certain portion of
  the body, ie) Upper or lower.
• The rest days will not occur on the same days
  each week.
• Frequency will also depend upon the overall
  amount of physical stress the individual may
  have
• From physically demanding jobs
• From the type of training the coach is also
  including

21
Training Load Exercise Type

• People who train with max or near-max loads
  require more recovery time between sessions.
• Alternating light heavy days can assist in
  keeping the frequency up.
• Upper body muscles tend to recover faster than
  lower body.
• Person recovers more quickly from single joint
  exercises than multi joint exercises.

22
Step 4 - Exercise Order

• Refers to the sequence of resistance exercises
  performed during one training session.
• Four of the most common methods
• Power, Core, then assistance exercises
• Alternated upper and lower body exercises
• Alternated push pull exercises
• Supersets compound sets

23
Power, Core, Then Assistance Ex

• Need to be fresh to perform these moves and avoid
  injury.
• Affected by fatigue.
• Significant energy expenditure.

24
Alternated Upper Lower Body Exercises

• Good for untrained individuals.
• Use the rest period to work the opposing muscle
  group.
• Decreases overall training time.
• Also considered circuit training if the exercises
  are performed with minimal rest periods.

25
Alternated Push Pull Exercises

• Insures that the same muscle groups will not be
  used for two exercises in a row thereby reducing
  fatigue of the muscle.
• Can also be constructed in a circuit training
  format.
• Is appropriate for beginning and returning
  exercisers.

26
Supersets Compound Sets

• Superset involves 2 exercises that stress 2
  opposing muscles.
• Compound set involves performing 2 exercises
  for the same muscle sequentially.
• Very demanding
• May not be appropriate for beginners

27
Step 5 - Training Load Repetitions

• The heavier the load, the less reps performed.
• Load is determined by using a percentage of
  1-Rep Max or
• The most weight lifted for a specified number of
  reps, ie) 10 rep max.
• As the percentage of that 1Rep Max decreases, the
  athlete will be able to successfully complete
  more repetitions. See p. 407, table 18.7.  

28
Training Load Repetitions

• A certain percentage of the 1 rep max assigned to
  a machine exercise can result in more repetitions
  at the same percentage of the 1 rep max than a
  similar free exercise.  
• See Table 18.7
• These tables should only be used as a guideline
  the for estimating a particular repetition
  maximum load for resistance training exercise.

29
Rep Max Continuum

• Heavy loads, few reps ? strength power
• Moderate loads, more reps ? hypertrophy
• Light loads, more reps ? endurance

30
Rep Max Continuum

• The most effective and practical application is
  to assign loads that are about 80 of the 1 rep
  max for resistance training exercises designed to
  improve max power production.
• Power exercises cannot be maximally loaded at any
  rep scheme because the quality of the movement
  will decline.
• Power exercises are usually limited to 5 reps per
  set.

31
(No Transcript)
32
Variation in Training Load

• A high training status cannot be tolerated for
  repeated weekly sessions without overtraining.
• Can counterbalance by varying the loads from the
  core to assistance exercises.
• Can have heavy days and light days.
• Can have upper body and lower body days
• Heavy lifting days can coincide with lighter
  training days in the sport and visa versa.

33
Progression of Training Load

• Monitor the persons training and chart progress
  to know when to progress the loads.

34
Timing Load Increases

• 2 for 2 rule
• If the person can perform 2 or more reps over
  his/her assigned rep goal in the last set, in 2
  consecutive workouts of the same exercise, weight
  should be added for the next session.
• Example 3 x 10 to start, progresses to 12 reps
  in the last set, for the last two sessions ?
  increase weight

35
Quantity of Load Increases

• Load increases of 2.5-10 can be used.
• Upper body increases are usually done in smaller
  increments.
• Lower body increases are usually larger than
  those made to the upper body.

36
Step 6 - Volume

• Volume Load - the total amount of weight lifted
  in a training session.
• Set a group of reps sequentially performed
  before the athlete stops to rest.
• To calculate the Volume
• Multiple the of sets by the of reps times the
  weight lifted.
• The volume for 2 sets of 10 reps _at_ 50 lbs
• 2 x 10 x 50 1000 lbs.

37
Multiple vs. Single Sets

• Generally accepted that performing one set of
  8-12 reps (post warm-up) to volitional muscular
  failure is sufficient to maximize gains in
  muscular strength and hypertrophy.
• Higher volumes will eventually be needed to
  promote further gains in strength.
• Performing 3 x 10 without going to failure
  enhances strength better than one set to failure
  for 8-12 reps.

38
What is the Training Goal?

• Strength
• Power
• Hypertrophy
• Muscular Endurance

39
NSCA, p 419
40
Step 7 - Rest Periods

• Rest period the time dedicated to recovery
  between sets exercises.
• Dependent on the goal of training, load lifted
  and persons training status.
• General guideline is
• 2-5 minutes rest for power and strength.
• 30 s 1.5 min for hypertrophy and endurance.