NSCA Chapter 23

Factors in Program Design

 SAID (Specific Adaptations to Imposed
Demands)
○ Training loads must be progressively increased or there will be no adaptation only maintenance
○ Overload can be applied by increasing the amount of weight lifted in an exercise, incorporating more workouts in a week, including more (or more difficult) exercises, adding sets to one or more exercises in a workout.

Factors in Program Design

 Specific training produce specific training results
 The more similar the training activity is to the actual sport movement, the greater the likelihood of a positive transfer to that sport.
○ Therefore, the personal trainer should design resistance training program to include at least one exercise that mimics the movement pattern of each primary skill of the athlete’s sport.

Factors in Program Design

 Match the metabolic (Phosphagen, glycolytic, oxidative systems) and biomechanical characteristics of the training program to the sport activity.
○ At least one exercise that mimics the movement pattern of each of the primary skills of the athlete’s sport
 Force development and application are developed through power exercises with moderate loads that are performed explosively

Specificity (Table 23.1)

Sport Skill Related sport-specific exercises
Ball dribbling and passing
Ball kicking
Chest pass, reverse curl, close-grip bench press, triceps pushdown, depth push-up
Split squat, split squat jump, cable hip abduction/adduction, leg raise
Freestyle swimming
Jumping
Racket Stroke
Rowing
Running/Sprinting
Throwing/Pitching
Lat Pulldown, forward lunge, bent over lateral raise, standing long jump, double-leg vertical jump
Power clean, jerk, back squat, double-leg tuck jump, jump to box, front barrier hop
Dumbbell fly, reverse fly, wrist curl, wrist supination, wrist pronation
Angled leg press, low pulley row, barbell bent-over row, double-leg tuck jump, bent knee sit-up, 45 degree sit-up
Lunge, box step-up, single-leg straight-leg deadlift, power clean, butt kicker, stationary arm swing, downhill sprint, partner-assisted towing, uphill sprint, partner assisted sprinting
Dumbbell pullover, triceps extension, front raise, shoulder internal/external rotation

Periodization




Periodization is the systematic process of planned variations in a resistance training program over a training cycle.
The primary goals of periodization are met by manipulating volume and intensity and by effectively selecting exercises.
One advantage of periodization is the decreased risk of overtraining due to the purposeful time devoted to physical and mental recovery.
Typically only core exercises are periodized, but all exercises can be varied for intensity and volume

Periodization

 Cycles
○ Macrocycle


The largest division, which typically constitutes an entire training year up to four years (for an Olympian)
Typically consist of two or more mesocycles
○ Mesocycle
 Cycle that is divided into several weeks to a few months.
 The number of mesocycles is dependent upon client goals and the applicable amount of sport competitions in each cycle
○ Microcycle
 Range from one to four weeks which include daily and weekly training variations

Periodization

 Phases
○ Hypertrophy phase : To develop a muscular and metabolic base for more intense future training using a resistance training program that includes sport-specific or non-sportspecific exercises performed at high volume and a low intensity.
○ Strength phase : To increase maximal muscle force by following a resistance training program that focuses on sport-specific exercises of moderate volume and intensity.

Periodization

 Phases
○ Strength/Power phase : To increase the speed of force development and power by integrating sportspecific power/explosive exercises of low volume and high intensity.
○ Competition or peaking phase : To attain peak strength and power by performing a very highintensity and very low-volume sport-specific resistance training program.
○ Active rest phase : To allow physiological and mental recovery through limited low-volume and low-intensity resistance training or the performance of physical activities unrelated to one’s sport.

Periodization

 Certain core exercises need to be maintained throughout the training program so that progress in the major exercises can be continuously made.
○ Changes in exercises may be made every two or three weeks, or some exercises can be varied on an every other training session basis
 Variations in exercise selection for the same muscle group result in greater increases in strength and power than a program with no variation in exercises

Periodization


○ A 4-6 week lower intensity, base training program should be completed prior starting periodized program. (mandatory for beginners and may or may not be necessary for experienced or trained athletes)
Linear Periodization (modulate load, but volume stays intact throughout the week)
 Training intensity gradually increases, and training volume gradually and continually decreases from one mesocycle to the next.
○ If there is variation in the loading within the week or microcycle, the number of sets and repetitions for a given exercise does not change across the workouts.
Undulating or Non-Linear Periodization (Varies the intensity AND volume throughout the week)
 Within the week or microcylce vacillations in both the assigned training load and the training volume for most (or all) core exercises

Periodization
 Linear Periodization
 Within the week variations of intensity (heavy, medium, light) and a constant set and repetition assignments.
○ Table 23.2 (summary of linear periodization program design {core exercises})
Phase Length(wks) Sets
Hypertrophy 2-3
Strength 2-3
Strength/Power 2-3
Competition 2-3
Active Rest 1
3-5
3-5
3-5
3-4
No resistance training
Goal (reps) Rest (time) Assigned load
8-12 1 to 2 min ~75% 1RM, 80-
100% 8RM-12RM
5-6
3-4
1-2
No resistance training
3 to 5 min ~85% 1RM, 80-
100% 5RM-6RM
2 to 3 min 90-93% 1RM, 80-
100% 3RM-4RM
3 to 5 min
≥95% 1RM, 80-
90% 1RM-2RM
No resistance training
No resistance training

Periodization
 Table 23.4, pg. 595
Phase Sets Goal (reps) Rest (time)
Heavy 3-4 3-6 3 to 4 min
Light
Power
Moderate
2-4
3-4
2-4
10-15
2-4
8-10
1 to 2 min
2 to 3 min
1 to 2 min
Assigned
Load
85-93% 1RM,
90-100% 3RM-
6RM
63-75% 1RM,
70-80% 10RM-
15RM
Power exercises: 30-
60% 1RM, 50-80%
2RM-4RM
Other core exercises:
90-95% 1RM, 80-90%
8RM-10RM
75-80% 1RM,
80-90% 8RM-
10RM

Periodization
 Undulating (non-linear) periodization
 Within the week variations of intensity (heavy, medium, light) and a variable volume (set and repetition assignments).
○ Table 23.4 (summary of non-linear periodization program design {core exercises})
○ A non-linear program can use the same time period as a linear program (12-16 weeks)

Periodization

 The systematic variation and incorporated rest phases lead to greater adaptations with a lower chance of overtraining and injury.
 During the in-season for an athlete the frequency of training is reduced and volume is modified in relation to the amount of competition and sport practice that is required (example: Wrestling has many competitions and a long season)