Transcript EXS 6130-Z, 11

Chapter 11
Resistance Training Program
Design
Copyright © 2012 American College of Sports Medicine
• Basic RT guidelines were initially established by the
ACSM in 1998.
Copyright © 2012 American College of Sports Medicine
Women and Knee Injuries
• Women are 4-8 X more likely to tear an ACL than a male.
• Usually by: deceleration with twisting, pivoting, and/or change of direction.
• Why?
1.
Wider pelvic girdles
2.
Larger angle of pull of the quad muscles
3.
Less-developed quad muscle size & strength
4.
Increased flexibility leading to more tibial torsion
5.
Narrower femoral notch (less space to house the ACL)
6.
Lower ham to quad muscle strength ratio
7.
Higher estrogen concentrations
8.
Generate force more slowly
9.
Smaller ACL’s in comparison to men
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Individualization of Resistance Training
Programs
• Questions Addressed by a Needs Analysis
1. Are there health/injury concerns that may limit exercises
performed or exercise intensity?
2. What type of equipment is available?
3. What is the training frequency & are there any time constraints
that may affect workout duration?
4. What muscle groups require special attention?
5. What are the targeted energy systems?
6. What types of muscle actions are needed?
7. If training for a sport, what are the most common sites of injury?
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The Acute Program Variables
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Individualization of Resistance Training
Programs (cont’d)
• Factors to consider:
–
Athlete’s history of lifting weights (months & years of
experience)
–
Level of conditioning
• Strength
• Power
• Endurance
• Hypertrophy
–
Sports participation
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Individualization of Resistance Training
Programs (cont’d)
• Levels of Experience
–
Novice (beginner)
• No or very little experience lifting weights
• Large potential window of adaptation
–
Intermediate (moderately trained) individual
• 4-6 months of progressive RT experience
• Attained some notable increases in strength
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Individualization of Resistance Training
Programs (cont’d)
• Levels of Experience (cont’d)
–
Advanced individual
• At least 1 year of consistent progressive RT
• Substantial level of adaptation
–
Elite strength/power individual
• Ranks very highly in one or more components of fitness
• High skill level
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General-to-Specific Model of Progression
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Resistance Training Program Design
• Variables
1. Muscle actions used
2. Intensity
3. Volume
4. Exercises selected & workout structure
5. Sequence of exercise performance
6. Rest intervals between sets
7. Repetition velocity
8. Training frequency
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Resistance Training Program Design
(cont’d)
• Exercise Selection
–
Muscle action types
• Concentric (CON)
• Eccentric (ECC)
• Isometric (ISOM)
–
Joint involvement
• Single-joint exercises (tricep pushdown, leg curl)
• Multiple-joint exercises (squat, deadlift, bench press)
–
Muscle mass involvement: large muscle groups vs. small
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Resistance Training Program Design
(cont’d)
• Exercise Order and Workout Structure
–
Total-body workouts
–
Upper/lower-body split workouts
–
Muscle group split routines
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Resistance Exercise Performance Using
Two Sequences
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Resistance Training Program Design
(cont’d)
• Total-Body Workout Recommendations
1. Perform large muscle exercises before small
2. Perform multiple-joint exercises before single-joint
3. Perform total-body exercises before basic strength exercises (for
power training)
4. Perform upper- & lower-body exercises or opposing exercises
5. Stagger some exercises targeting different muscle groups in
between sets of other exercises
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Resistance Training Program Design
(cont’d)
• Upper/Lower-Body Split Recommendations
1. Perform large muscle exercises before small
2. Perform multiple-joint exercises before single-joint
3. Perform rotation of opposing exercises
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Resistance Training Program Design
(cont’d)
• Split Routines Recommendations
(ex—bench press and bent-over barbell
row)
1. Perform multiple-joint exercises before single-joint
2. Perform higher-intensity exercises before lower-intensity
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Resistance Training Program Design
(cont’d)
• Intensity
–
Amount of weight lifted during RT
–
Depends on:
• Exercise order
• Volume
• Frequency
• Repetition speed
• Rest interval length
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Intensity Classification
Intensity
Class
% of
1 RM
Utility
Supramax.
100-
Max strength, partial-ROM, IOSM, & ECC
strength, overloads (used cautiously)
Very heavy
95-100 Max strength, hypertrophy, motor unit recruit.
Heavy
90-95
Max strength, hypertrophy, motor unit recruit.
Mod. heavy 80-90
Max strength, power, hypertrophy
Moderate
70-80
Strength, power, hypertrophy, strength endur.
Light
60-70
Power, muscle endurance, hypertrophy
Very light
60-
Warm-up, unloading, high endur., hypertrophy
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Dose-Response for RT Intensity
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Relationship Between Intensity and Reps
and Theoretical Repetition Max
Continuum
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Strength Changes With Low,
Intermediate, and High Reps
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Shift in the Force-Velocity Curve
Following Training
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•
The force-velocity curve. The curve itself is hyperbolic and shows an inverse relationship
between force and velocity (e.g. the heavier the weight you lift (force), the slower you lift
it (velocity); conversely, the lighter a weight, the faster you lift it). So different types of
training occur on different parts of the force-velocity curve (figure 1). As you go from high
force, low velocity to low force, high velocity, you go from max strength work to strengthspeed to power to speed-strength to speed.
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• Heavy lifting produces a neural pattern that is distinct from light to moderate
loading, and training the nervous system is critical to strength enhancement
since neural adaptations tend to take place before muscle hypertrophy occurs.
Maximizing strength, power, and hypertrophy may only occur when the
maximal numbers of motor units are recruited. High intensity is necessary at
times but the periodization of intensity is most critical to strength training.
• An inverse relationship exists between the amount of weight lifted and the
number of repetitions that can be successfully lifted. Low numbers of reps are
performed at high intensities and vice-versa.
• Power training requires 2 loading strategies. Power is the product of force and
velocity so both components must be trained. Force (strength) requires
moderate to heavy loads. Velocity requires low to moderate intensity at
explosive lifting velocity. Moving the weight as quickly as possible optimizes
the neural response. (p. 213)
• Peak power for Olympic lifts typically occurs at 70%-80% of 1RM.
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Examples of Ways to Increase Intensity
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Resistance Training Program Design
(cont’d)
• Training Volume
–
Training volume = # of sets + reps
–
Volume load = load lifted (kg) × # of sets & reps
–
Affects nervous, metabolic, hormonal, & muscular systems
–
Manipulated by changes in:
• # of exercises per session
• # of reps per set
• # of sets per exercise
• Loading
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Resistance Training Program Design
(cont’d)
• Guide for selecting set number per workout:
–
Total-body: 15-40 sets/workout (3-6 sets)
–
Upper-body: 15-30 sets/workout (6-9 sets)
–
Lower-body: 15-30 sets/workout (6-9 sets)
–
Chest: 6-20 sets/workout (3-6 ex/workout)
–
Back: 6-20 sets/workout (3-6 ex/workout)
–
Quadriceps/hamstrings: 8-25 sets/workout (3-7 ex/workout)
–
Calf: 6-15 sets/workout (2-5 ex/workout)
–
Shoulder/trapezius: 6-18 sets/workout (3-6 ex/workout)
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Resistance Training Program Design
(cont’d)
• Guide for selecting set number per workout (cont’d):
–
Biceps: 5-12 sets/workout (2-5 ex/workout)
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Triceps: 6-15 sets/workout (2-5 ex/workout)
–
Forearm: 6-12 sets/workout (2-4 ex/workout)
–
Core: 6-20 sets/workout (3-6 ex/workout)
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Set Structure Systems
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Resistance Training Program Design
(cont’d)
• Rest Intervals
–
Depend on:
• Training intensity
• Goals
• Fitness levels
• Targeted energy system utilization
• Muscle groups trained
• Equipment availability
• Time needed to change weights & move to next station
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Resistance Training Program Design
(cont’d)
• Rest Intervals (cont’d)
–
Affects:
• Metabolic, hormonal, & cardiovascular responses to RT
• Performance of subsequent sets & training adaptations
• Acute strength & power production
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Resistance Training Program Design
(cont’d)
• Repetition Velocity
–
Affects:
• Neural, hypertrophic, & metabolic responses to training
–
Depends on:
• Loading
• Fatigue
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Resistance Training Program Design
(cont’d)
• Frequency
–
# of times certain exercises or muscle groups are trained per
week
–
Depends on:
• Volume & intensity
• Exercise selection
• Level of conditioning and/or training status
• Recovery ability
• Nutritional intake
• Training goals
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Resistance Training Program Design
(cont’d)
• Guide for matching workout structure to frequency:
–
1 day/wk: total-body workout
–
2 days/wk: total-body or upper/lower-body split workouts
–
3 days/wk: total-body, upper/lower-body split, or compound
split routine workouts
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4 days/wk: total-body (with split designations), upper/lowerbody split, or compound split routine workouts
–
5 days/wk: total-body (with split designations) or
compound/isolated split routine workouts
–
6-7 days/wk & higher: compound/isolated split routine
workouts—when weightlifting total body can be used
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Resistance Training Program Design
(cont’d)
• Advanced RT Techniques
–
Muscle actions
• Heavy negatives
• Forced negatives
• Functional ISOMs
–
Range of motion
• Partial repetitions
• Variable resistance
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Resistance Training Program Design
(cont’d)
• Advanced RT Techniques
(cont’d)
–
Intensity
–
Rest intervals & volume
• Heavy negatives
• Breakdown sets
• Forced negatives
• Combining exercises
• Overloads
• Noncontinuous sets
• Forced repetitions
• Quality training
• Partial repetitions
• Spectrum
repetition/contrast
loading combos
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Chain Size Information
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Keeping a Training Log
• A record or diary of all prescribed workouts
• Includes:
– Every exercise performed
– Weights
– Numbers of reps
– Rest intervals
– General comments
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