Chapter 19
Program Design
Chapter 18 NSCA
Essentials of Strength & Conditioning
7 Resistance Training Program
Design Variables
1.
2.
3.
4.
5.
6.
7.
Needs analysis
Exercise selection
Training frequency
Exercise order
Training load & reps
Volume
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 freeweight 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.