PROGRAMMING

ABOUT
R E S I S TA N C E
TRAINING
Reporters: RIA LATORE
RUTH GARCIA
WENDELL TANAEL
MICHELLE CELLON
MIA GRACE BERLON
 Principles of Anaerobic
Exercise Prescription

SPECIFIC

Refers to aspects such as the muscles

involved,the movement pattern,and the
nurture of the muscles action.
(Speed of movement,force application)
OVERLOAD
-To Assigning a workout or training
-increasing the number of sessions(or per day in some
instances)

PROGRESSION
Applied properly, promotes long term training
benefits
-Based on athlete’s training status Introduced
systematically and gradually
STEP 1:NEEDS ANALYSIS

EVALUATION OF THE SPORT

-To determine the unique characteristics of
the sports,which include the general
physiology and biomechanical
profile,common injury sites and position
specific attributes.
Body and limb movement patterns and muscular
involvement (Movement analysis)

Strength,power, hypertrophy,and muscular

endurance priority(physiology analysis)

Common sites for joint and muscle injury and

causative factors(Injury analysis
ASSESSMENT OF THE ATHLETE
-is to profile the athlete’s needs and goals by evaluating
training(and injury)status,conducting a variety of
tests,evaluating results, Determining the primary goal of
training.
Training Status-condition or level of
preparedness to begin a new or revised
program.
-evaluation by a sports medicine professional of
any current or previous Injury.
-Training background or exercise history
An assessment of the athlete’s training background should examine the

Type of training program(sprint,plyometric, Resistance,and so on.)

Length of recent regular participation in previous training program(s)

Level of intensity involved in previous training program(s).and

Degree of exercise technique experience (The knowledge and skills to

perform resistance training exercises properly)
 Physical testing and Evaluation

-Conducting assessment of the athlete’s strength,

flexibility,power,speed,muscular Endurance,Body
Composition, cardiovascular endurance and so on.

Primary Resistance Training Goal

-This goal is to improve strength, power,
hypertrophy or muscular strength
STEP 2: EXERCISE SELECTION
-involves choosing exercise for a
Resistance Training

EXERCISE TYPE
Core And Assistance Exercise
-Size of the Muscles Areas involved and their
contribution to a particular sport.
Core Exercise:
Recruit one or more large muscles areas(Chest, Shoulder,back
,Hip or thigh)Involve two or primary joints(MULTIJOINTS exercises)and
Receive Priority when one is selecting exercises because of their direct
application sport.

Assistance exercises:
-Usually recruit smaller areas
(Upper arm,abdominal muscles,calf,neck,forearm,lower back or anterior
lower leg) involve only one primary joint
(SINGLE-JOINT exercises)Are considered less important to improving sport
performance.
STRUCTURAL AND POWER EXERCISES

Emphasizes the loading the spine directly(Back

squat)or indirectly (power clean) described as a
STRUCTURAL EXERCISE.
-involves muscular stabilization of posture during
performance of the lifting .
-perform Very Quickly or Explosively is a considered
POWER EXERCISE.
MOVEMENT ANALYSIS OF THE SPORT
-Identified the Uniques Requirements and characteristics or Sport.

-Exercise selected for a Resistance Training program

 STEP 03: Training Frequency

•Training Frequency is the number of training

sessions completed in a given time period.
•For resistance training program, a common time
period is one week.
 Training Status

-Training status affects the number of rest days

needed between session.
-A frequency of the three workout per week is
recommended for many athletes to allow sufficient
recovery between sessions.
 SPORT SEASON

-Seasonal demands of the sports may

limit the time available for resistance
training.
 TRAINING LOAD AND
EXERCISE TYPE

-Athletes who train with maximal or near-

maximalvloads require more recovery time
before their next training session.
 Step 4: Exercise Order

•Exercise order is the sequence of

resistance exercise performed during
one training session.
 POWER, OTHER CORE,
THEN EXERCISES

-Power exercises (such as the snatch, hang

clean, power clean, and push jerk should be
performed first in a training session
-Followed by other non power core exercise
-Then assistance exercise
 UPPER AND LOWER BODY
EXERCISE

-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
 PUSH AND PULL
EXERCISES
-Another method of improving recovery and
recruitment between exercises is to alternate
pushing exercises (bench press, shoulder
press, and triceps extension) with pulling
exercises (pulldown, bent-over row, biceps
curl).
 SUPERSETS AND
COMPOUND SETS

-A superset involves two sequentially performed

exercises that stress two opposing muscles or
muscle areas.
-A compound set involves sequentially
performing two different exercises for the same
muscle group.
Step 5: Training Load and Repetitions

TERMINOLOGY USED TO QUANTIFY

AND QUALIFY MECHANICAL WORK
-Mechanical work = force x displacement
-Volume-load is a practical measure for the
quantity of work performed in resistance
training.
-Volume-load = weight units X repetitions.
-Arrangement of repetitions and sets affects
the intensity value, a measure of the quality of
work performed.
 RELATIONSHIP BETWEEN
LOAD AND REPETITIONS

-The heavier the load, the lower the

number of repetitions that can be
performed.
-Load is commonly characterized as
a percentage of a 1-repetition maximum
(1RM) or as a repetition maximum (RM).
 Percent of the 1RM and Repeti-
tions Allowed (%1RM–Repetition Relationship)

• The number of repetitions that can be performed at

a certain percent of the 1RM is based on a single
set. When an athlete performs multiple sets, the
loads may need to be reduced so that the desired
number of repetitions can be completed in all of
the sets.
 1RM and Multiple-RM
Testing Options

Once the actual 1RM is measured or estimated, the

athlete’s training load is calculated as a percentage of
the 1RM. Alternatively, a multiple-RM test may be per-
formed based on goal repetitions, thereby eliminating
computations or estimations.
 Testing the 1RM

To assign training loads based on a percentage of

the 1RM, the strength and conditioning
professional must first determine the athlete’s
1RM.
 Estimating a 1RM

When maximal strength testing is not warranted, testing

with a 10RM load (and then estimating or predicting the
1RM) can be a suitable secondary option. This approach
is appropriate for nearly all athletes, provided they
can demonstrate the proper technique in the exercise
tested.
 Multiple-RM Testing Based
on Goal Repetitions

A third option for determining training loads

requires the strength and conditioning
professional to first decide on the number of
repetitions (i.e., the goal repetitions)the athlete
will perform in the actual program for the
exercise being tested.
 Assigning Load and Repetitions Based on
the Training Goal

During the needs analysis, the strength and

conditioning professional is challenged to choose the
primary goal of the resistance training program based
on the athlete’s testing results, the movement and
physiological analysis of the sport, and the priorities of
the athlete’s sport season.
 Assigning Percentages for Power
Training

The force–velocity curve illustrates that the

greater the amount of concentric muscular
force generated, the slower the muscle
shortening and corresponding movement
velocity (and vice versa).
 Progression of the Training
Load

Monitoring each athlete’s training and charting his

or her response to the prescribed workouts
enable the strength and conditioning professional
to know when and to what extent the loads should
be increased.
 Timing Load Increases

A conservative method that can be used

to increase an athlete’s training loads is
called the 2-for-2 rule.
 Training Status

The training status of athletes affects

the volume they
will be able to safely tolerate.
 Primary Resistance Training
Goal

Training volume is directly based on

the athlete’s resistance training
goal.
 Strength and Power

In classic research, DeLorme and DeLorme and

Watkins recommended sets of 10 repetitions as
ideal to increase muscular strength, although the
regimen was originally developed forinjury
rehabilitation.Later, Berger determined that three
sets of six repetitions created maximal strength
gains, at least in the bench press and back squat
exercises.
 Hypertrophy

It is generally accepted that higher training volumes are

associated with increases in muscular size.

Muscular Endurance
Resistance training programs that emphasize
muscular endurance involve performing many
repetitions 12 or moreper set.
 Step 7: Rest Periods

The time dedicated to recovery between sets

and exercises is called the rest period or interset
rest.
Strength and Power ( Rest Periods)
Training may enhance an athlete’s ability to
exercise with less rest.
 Hypertrophy ( Rest Periods)

Athletes who are interested in gaining muscular size

often use a short to moderate interset rest period.
Muscular Endurance ( Rest Periods)

A muscular endurance training program has

very short rest periods, often less than 30
seconds
 Conclusion

Well-designed programs are based on the

application of sound principles during each
step of a process referred to as program
design.
 POWERPOINT

THANK YOU FOR YOUR ATTENTION

Reporter: Pallet 202X.6.12