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Program Design: Chapter 18 NSCA Essentials of Strength & Conditioning

This chapter discusses the 7 variables of resistance training program design: 1) needs analysis, 2) exercise selection, 3) training frequency, 4) exercise order, 5) training load and repetitions, 6) volume, and 7) rest periods. It provides details on how to evaluate the needs of the activity/sport and the athlete, how to select core and assistance exercises, guidelines for training frequency, different methods for structuring exercise order, recommendations for manipulating training load and repetitions to target strength, power, hypertrophy or muscular endurance, how volume affects progression, and rest period guidelines based on training goals.

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524 views

Program Design: Chapter 18 NSCA Essentials of Strength & Conditioning

This chapter discusses the 7 variables of resistance training program design: 1) needs analysis, 2) exercise selection, 3) training frequency, 4) exercise order, 5) training load and repetitions, 6) volume, and 7) rest periods. It provides details on how to evaluate the needs of the activity/sport and the athlete, how to select core and assistance exercises, guidelines for training frequency, different methods for structuring exercise order, recommendations for manipulating training load and repetitions to target strength, power, hypertrophy or muscular endurance, how volume affects progression, and rest period guidelines based on training goals.

Uploaded by

mountainthinair
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© © All Rights Reserved
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Download as PPT, PDF, TXT or read online on Scribd
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Chapter 19

Program Design
Chapter 18 NSCA
Essentials of Strength & Conditioning
7 Resistance Training Program
Design Variables

1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training load & reps
6. Volume
7. Rest periods
Step 1 - Needs Analysis
 Two stage process
Evaluation of the requirements &
characteristics of the activity/sport.
Assessment of the athlete.
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
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.
NSCA, P. 397
Needs Analysis – Evaluation of Person

 Should include an overall assessment of


all components.
 Tests should relate to the athlete’s 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.
Primary Resistance Training Goal
 The goal is usually to improve strength,
power, hypertrophy, or muscular
endurance.
 Concentrate on only improving one area
per season.
Step 2 - Exercise Selection
 Exercises should involve primary muscle groups
or body areas.
 Fall into categories based upon relative
importance to the person’s 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
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.
Core Anatomy (Internal)
Core Anatomy (Back)

 Latissimus Dorsi
Help stabilize
scapulas and
spine
 Gluteus Maximus
Provide powerful
hip extensors &
protect lower
lumbar spine
Core Anatomy (Front)
 Obliques, Rectus Abdominis
Provide a sheath for rib cage & spine
 Hip Adductors
Support lower limb movement & hip stability
Sports Specific Exercises
 Specificity
 See p. 400
Muscle Balance
 Insure that a proper ratio of strength,
power, muscular endurance is maintained
in opposing muscle groups.
 Agonist & antagonist
Exercise Technique Experience
 If in doubt as to the person’s ability, have
them demo the exercise.
 Those who are inexperienced should
begin with machine weights and free-
weight assisted exercises first.
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.
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.
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
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.
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
Power, Core, Then Assistance Ex
 Need to be fresh to perform these moves
and avoid injury.
 Affected by fatigue.
 Significant energy expenditure.
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.
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.
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
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.  
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.
Rep Max Continuum
 Heavy loads, few reps  strength & power
 Moderate loads, more reps  hypertrophy
 Light loads, more reps  endurance
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.
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.
Progression of Training Load
 Monitor the person’s training and chart
progress to know when to progress the
loads.
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
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.
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 @ 50 lbs
2 x 10 x 50 = 1000 lbs.
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.
What is the Training Goal?
 Strength
 Power
 Hypertrophy
 Muscular Endurance
NSCA, p 419
Step 7 - Rest Periods
 Rest period – the time
dedicated to recovery
between sets & exercises.
 Dependent on the goal of
training, load lifted and
person’s training status.
 General guideline is:
 2-5 minutes rest for
power and strength.
 30 s – 1.5 min for
hypertrophy and
endurance.

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