Resistance Training
Resistance
Training
Chapter Objectives
• Evaluate sport requirements and assess an
athlete.
• Select exercises based on type, sport specificity, technique experience, equipment
availability, and time availability.
• Determine training frequency based on
training status, sport season, load, exercise
type, and other concurrent exercise.
• Arrange exercises in a training session.
(continued)
Resistance Training
• Resistance Training Program Design
Variables
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Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods
Section Outline
• Step 1: Needs Analysis
– Evaluation of the Sport
– Assessment of the Athlete
• Training Status
• Physical Testing and Evaluation
• Primary Resistance Training Goal
Step 1: Needs Analysis
• Needs analysis is a two-stage process that
includes an evaluation of the requirements
and characteristics of the sport and an
assessment of the athlete.
Step 1: Needs Analysis
• Evaluation of the Sport
– movement analysis: Body and limb movement
patterns and muscular involvement.
– physiological analysis: Strength, power, hypertrophy,
and muscular endurance priorities.
– injury analysis: Common sites for joint and muscle
injury and causative factors.
Step 1: Needs Analysis
• Assessment of the Athlete
– Training Status
• Type of training program
• Length of recent regular participation in previous training
program(s)
• Level of intensity involved in previous training program(s)
• Degree of exercise technique experience
Table 15.1
Step 1: Needs Analysis
• Assessment of the Athlete
– Physical Testing and Evaluation
• Tests should relate to the athlete’s sport.
• Use the results of the movement analysis to select tests.
• After testing, compare results with normative or descriptive
data to determine the athlete’s strengths and weaknesses.
– Primary Resistance Training Goal
• Typically to improve strength, power, hypertrophy, or
muscular endurance.
• Concentrate on one training outcome per season.
Table 15.2
Section Outline
• Step 2: Exercise Selection
– Exercise Type
• Core and Assistance Exercises
• Structural and Power Exercises
– Movement Analysis of the Sport
• Sport-Specific Exercises
• Muscle Balance
– Exercise Technique Experience
– Availability of Resistance Training Equipment
– Available Training Time per Session
Step 2: Exercise Selection
• Step 2 involves choosing exercises for a
resistance training program.
Step 2: Exercise Selection
• Exercise Type
– Core and Assistance Exercises
• Core exercises recruit one or more large muscle areas,
involve two or more primary joints, and receive priority
when one is selecting exercises because of their direct
application to the sport.
• Assistance exercises usually recruit smaller muscle areas,
involve only one primary joint, and are considered less
important to improving sport performance.
Step 2: Exercise Selection
• Exercise Type
– Structural and Power Exercises
• Structural exercises emphasize loading the spine directly
or indirectly.
• Power exercises are structural exercises that are performed
very quickly or explosively.
Step 2: Exercise Selection
• Movement Analysis of the Sport
– Sport-Specific Exercises
• The more similar the training activity is to the actual sport
movement, the greater the likelihood that there will be a
positive transfer to that sport.
• This concept is called training specificity or the specific
adaptation to imposed demands (SAID).
Table 15.3
Step 2: Exercise Selection
• Movement Analysis of the Sport
– Muscle Balance
• agonist: The muscle or muscle group actively causing the
movement.
• antagonist: The sometimes passive muscle or muscle
group located on the opposite side of the limb.
Step 2: Exercise Selection
• Exercise Technique Experience
– Do not assume that an athlete will perform an
exercise correctly.
– If there is any doubt, have the athlete demonstrate
the exercise, and provide instruction as needed.
• Availability of Resistance Training
Equipment
• Available Training Time per Session
– Prioritize time-efficient exercises when time is
limited.
Section Outline
• Step 3: Training Frequency
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Training Status
Sport Season
Training Load and Exercise Type
Other Training
Step 3: Training Frequency
• Training frequency is the number of training
sessions completed in a given time period.
• For a resistance training program, a common
time period is one week.
Step 3: Training Frequency
• Training Status
– Training status affects the number of rest days
needed between sessions.
– Three workouts per week are recommended for
many athletes to allow sufficient recovery between
sessions.
Key Point
• The general guideline is to schedule training sessions so that there is at least one
rest or recovery day—but not more than
three—between sessions that stress the
same muscle groups.
Table 15.4
Key Point
• More highly resistance-trained (intermediate
or advanced) athletes can augment their
training by using a split routine in which
different muscle groups are trained on
different days.
Table 15.5
Step 3: Training Frequency
• Sport Season
– Seasonal demands of the sport may limit the time
available for resistance training.
Table 15.6
Step 3: Training Frequency
• Training Load and Exercise Type
– Athletes who train with maximal or near-maximal
loads require more recovery time prior to their next
training session.
Step 3: Training Frequency
• Other Training
– Training frequency is influenced by the overall
amount of physical stress.
– Consider the effects of
• other aerobic or anaerobic training,
• sport skill practice, and
• physically demanding occupations.
Section Outline
• Step 4: Exercise Order
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Power, Other Core, Then Assistance Exercises
Upper and Lower Body Exercises (Alternated)
“Push” and “Pull” Exercises (Alternated)
Supersets and Compound Sets
Step 4: Exercise Order
• Exercise order is the sequence of resistance exercises performed during one
training session.
Step 4: Exercise Order
• Power, Other Core, Then Assistance
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
nonpower core exercises and then assistance
exercises.
Key Term
• preexhaustion: “Reverse” exercise arrangement where the athlete purposely fatigues a
large muscle group as a result of performance
of a single-joint exercise prior to a multijoint
exercise involving the same muscle.
Step 4: Exercise Order
• Upper and Lower Body Exercises
(Alternated)
– 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.
Step 4: Exercise Order
• “Push” and “Pull” Exercises (Alternated)
– Another method of improving recovery and
recruitment between exercises is to alternate
pushing exercises (e.g., bench press, shoulder
press, and triceps extension) with pulling exercises
(e.g., lat pulldown, bent-over row, biceps curl).
Step 4: Exercise Order
• Supersets and Compound Sets
– A superset involves two sequentially performed
exercises that stress two opposing muscles or
muscle areas (i.e., an agonist and its antagonist).
– A compound set involves sequentially performing
two different exercises for the same muscle group.
Step 7: Rest Periods
• The time dedicated to recovery between
sets and exercises is called the rest period
or interset rest.
• The length of the rest period between sets
and exercises is highly dependent on the
goal of training, the relative load lifted, and
the athlete’s training status.
Table 15.12