# Resistance Training Design Variables by nikeborome

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```									                                       Week #3 – Chapter 15
Resistance Training Design Variables
Resistance Training Program Design Variables:

1.   Needs Analysis
2.   Exercise Selection
3.   Training Frequency
4.   Exercise Order
5.   Training Load and Repetitions
6.   Volume
7.   Rest Periods

Practical Application:

Who is the best athlete on the planet?

What is fitness? How does training for General Fitness differ from Sport
Specific Fitness?

1-10RM Options / 2 for 2 Rule

Absolute vs. Relative Strength
http://www.youtube.com/watch?v=Lo5hnONjRSs&feature=fvw
Step #6 - Volume   Volume – relates to the total
amount of weight lifted in a
training session.

Set – is a group of
repetitions sequentially
performed before the
athlete stops to rest.

Repetition Volume – the
total number of repetitions
performed during a workout
session.

Load Volume – total number
of sets multiplied by the
number of repetitions
multiplied by the weight
lifted per repetition.
Load Volume Example:

Exercise: Deadlift

5 sets of 3-5 repetitions

Set #1 – 5 reps X 380lbs
Set #2 – 5 reps X 380lbs
Set #3 – 5 reps X 380lbs
Set #4 – 4 reps X 400lbs
Set #5 – 4 reps X 400lbs
Load Volume/Repetition
Volume = the average
amount of weight lifted per
repetition.

This is related to intensity or
quality of work – 2nd
example

In running the common (rep)
volume is distance.

Multiple Sets vs. Single Sets
•Quick Adaptation
•Untrained vs. Trained
•Faster Gains in Muscular
Strength
Strength and Power
Nearly any training program
will elicit an improvement in
strength and power for
untrained individuals.

Optimal Strength Training:
Reps – 6 or fewer
Sets – 2-6 sets

Volume assignments are
generally lower for power
than strength – Focus on
Quality of Exercise.

Optimal Power Training:
Single Effort – 1-2 reps, 3-5
sets
Multiple Effort – 3-5 reps, 3-5
sets
Hypertrophy:
Higher Training Volumes

3 or more exercises per
muscle group

Optimal Hypertrophy:
6-12 Repetitions
3-6 Sets

Muscular Endurance:
•Lighter Loads
•Higher Repetitions

Optimal Muscular
Endurance:
Greater than 12 Repetitions
2-3 Sets
Step #7: Rest Periods

Rest Period or Inter-Set Rest
– time to recover between
sets of exercise.

Factors Influencing Rest
Period Length:

•Fitness Level
•Training Objective
•Training Status
•Load Lifted
•Amount of Muscle Mass
Used
Rest Periods Length Assignments Based on the Training Goal

Training Goal           Rest Period Length
Strength                2-5 minutes
Power:
Single Effort Event     2-5 minutes
Multiple Effort Event
Hypertrophy             30 seconds to 1.5
minutes
Muscular Endurance      Less than or Equal to
30
Training      Load           Goal           Sets:      Rest:
Goal:         (%1RM)         Repetitions

Strength      Greater than   Less than or   2-6 Sets   2-5 minutes
or equal to    equal to 6
85
Power Single 80-90           1-2            3-5 Sets   2-5 minutes
Effort
Power        75-85           3-5            3-5 Sets   2-5 minutes
Multiple
Effort

Hypertrophy   67-85          6-12           3-6 Sets   30-90
seconds
Muscular      Less than or   Greater than 2-3 Sets     Less than or
Endurance     equal to 67    or equal to 12            equal to 30
seconds
Resistance Training Program Design Variables:

1.   Needs Analysis
2.   Exercise Selection
3.   Training Frequency
4.   Exercise Order
5.   Training Load and Repetitions
6.   Volume
7.   Rest Periods

Practical Application:

Who is the best athlete on the planet? How do we define?

What is fitness? Components of fitness?
What is Fitness? – Crossfit

Increased work capacity over broad time and modal domains.

World Class Fitness:

•Eat meat and vegetables, nuts and seeds, some fruit, little starch and no
sugar. Keep intake to levels that will support exercise but not body fat.

•Practice and train major lifts. Master the basics of gymnastics. Run, Bike,
Row, Swim etc. hard and fast.

•Five or Six Days per week mix these elements up.

•Regularly learn and play new sports.

Crossfit Fitness Standards:
1. 10 General Physical Skills
2. Hopper Model
3. 3 Metabolic Pathways – Phosphagen, Glycolytic and Oxidative –
Anaerobic vs. Aerobic Exercise
10 Fitness Domains:

1.  Cardiovascular and
Respiratory Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Accuracy
8. Co-ordination
9. Agility
10. Balance
Cross-Fit Prescription:

1.   Constantly Varied
2.   Functional Movements
3.   High Intensity

Athletes must be prepared
to meet any physical
challenge.

Specialty is not specializing.
Functional Movements:
•Universal Motor
Recruitment Patterns
•Core to Extremity
Movements
•Compound/Multi-Joint
•Move Large Loads over Long
Distances and to do so
Quickly – High Power

High Intensity:
Intensity is defined exactly as
power
This is the independent
variable most often
associated with maximizing
favorable adaptation to
exercise.
Homework

•Read Chapter 15 in text
book

•Find a program designed for
an athlete. Use the program
design variables to explain
why this program is or is not
a quality program.

•Submit program analysis at
the beginning of class next
week – Submission format –
one program – one page to
two page explanation
maximum.
How do we train for General Fitness vs. Sport Specific Fitness?

Lab Components:

1.   General Warm-Up
•    Agility Ladder – Lateral One-Twos
•    Medicine Balls – Lunge and Toss
•    Bands – Squat and Pull

2.   Specific Warm-Up
•    Agility Ladder – Squat Hops
•    Medicine Balls – Chest Pass to Overhead Throw
•    Bands – Crunch with Partner

3. CrossFit Circuit – Max Rounds in 10 minutes

•    10 Pullover Crunch – on a mat (10 mats)
•    20 Push-Ups – on a mat (10 mats)
•    30 Squats (Body Weight off of chair)

4. Complete Hypertrophy, Musc. Endurance, Strength and Power Sheet.
Creation of a Program:

Hypertrophy: Choose 1 exercise machine/free weights and execute 3 sets of 6-
12 repetitions with 1 minute rest between sets.

Muscular Endurance: Choose 1 exercise machine or free weights and execute
3 sets of 15 reps with 30 seconds between sets.

Power: Choose 1 exercise dumbbell or barbell and execute 3 sets of 5 reps
(5RM) with 2-5 minutes rest between sets.

Strength: Choose 1 exercise machine or free weights and execute 3 sets of 3
reps with 2-5 minutes rest in between sets.
Creation of a Program – Exercise Examples:

Hypertrophy: Choose 1 exercise machine/free weights and execute 3 sets of 6-
12 repetitions with 1 minute rest between sets.

DB or BB Bench Press
DB or BB Shoulder Press
Lat Pulldown
Seated Row
Leg Press or Squats
Smith Machine Lunges

Muscular Endurance: Choose 1 exercise machine or free weights and execute
3 sets of 15 reps with 30 seconds between sets.

Any Core or Assistance Exercise
Creation of a Program – Exercise Examples:

Power: Choose 1 exercise dumbbell or barbell and execute 3 sets of 5 reps
(5RM) with 2-5 minutes rest between sets.

DB Snatch
DB Clean
DB or BB Push Press or Push Jerk
Sumo Deadlift High Pull

Strength: Choose 1 exercise machine or free weights and execute 3 sets of 3
reps with 2-5 minutes rest in between sets.

Deadlift
Squat
Shoulder Press

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