Anaerobic Exercise
Prescription
Chapter 18
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
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
Design Steps
1. Needs analysis
4. Volume
Exercise
 Sets x reps
selection & order
5. Rest
 Goals
 Minutes and secs
2. Frequency
 Times per week
3. Intensity
 Training load

Step 1-Needs Analysis
A two-stage process that includes:
1. Evaluation of the requirements of the
sport
2. Assessment of the athlete
Sport and Athlete
Needs Analysis of Sport
Movement analysis- limb movements
and muscles involved
Physiological analysis- metabolic
specificity, power-strengthhypertrophy-endurance
Injury analysis- common joint and
muscle injuries and their causes
Needs Analysis of Athlete
Training history- include exercise
technique evaluation
Physical testing- identify strengths and
weaknesses
Training Status
Training age/history
How many years in the gym
 Type of training
 Length of training
 Intensity of training
 Exercise technique

Testing
Evaluation
Strength
 Flexibility
 Power
 Speed
 Body composition
 Muscular endurance
 Cardiovascular endurance

Exercise Type
Core exercises

Multi-joint exercises
Assistance exercises

Single-joint exercises
Structural exercises
Load the spine
 Power exercise when done explosively

Core, Assistance, Structural
Exercise Selection
Exercise technique experience
Availability of resistance equipment
Available training time per session
Specificity
Exercise Order
1. Power exercises first
2. Core exercises second
3. Assistance exercises third
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
Alternate
Training Goals
1. Power
•
Explosive
2. Strength
 Max force
3. Hypertrophy
 Size
4. Endurance
 Multiple reps
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

Frequency cont…
More time for recovery
In season vs. off season
Intensity level
Training age
Next Class
Finish Chapter 18
Summary of DeLorme and Watkins
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