ACE Personal Trainer Manual 5th Edition

Chapter 10: Resistance Training: Programming and ProgressionLesson 10.2

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• After completing this session, you will be able to: Discuss and explain the five primary resistance-

training principles Design resistance-training periodization models Understand the primary role of resistance training in

phase 1 of the ACE Integrated Fitness Training® (ACE IFT®) Model

Demonstrate the five primary movements and understand their role in resistance training in phase 2 of the ACE IFT Model

Discuss various program designs for load training based on phase 3 of the ACE IFT Model

LEARNING OBJECTIVES

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• When muscles are systematically stressed in a progressive manner, they gradually increase in size and strength: If the training stress is slightly greater

than normal, the muscles respond positively, leading to larger and stronger muscles.

If the training program no longer produces gains in muscular strength or size, the exercise protocol should be changed in some way to again elicit the desired neuromuscular adaptations.

TRAINING PRINCIPLES

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PROGRESSION

• Two principal approaches to strength training: Progressive repetitions – increasing the number of

repetitions performed with a given resistanceo The standard means for improvement with body-weight

exerciseso Exercise sets can be completed using the anaerobic

energy system (less than 90 seconds) Progressive resistance – gradually increasing the

exercise workload o Exercise sets are always completed within the limits of

the anaerobic energy system

• The double-progressive protocol may be used with any repetition range:

Add repetitions Then add resistance in 5% increments The resistance is increased only when the end-range

number of repetition can be completed with proper form.

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SPECIFICITY

• Specificity has many applications for achieving the desire strength-training objectives.

• Exercise the appropriate muscles: Emphasize the specific movements and muscles

used in a particular activity. Ensure that all of the major muscle groups are

exercised to reduce the risk of muscle imbalance and overuse injuries.

• Use appropriate resistance-repetition protocols: Train with heavier weight loads and fewer

repetitions to emphasize muscular strength development, or

Train with moderate weight loads and more repetitions to emphasize the development of muscular endurance

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OVERLOAD

• The process of gradually adding more exercise resistance than the muscles have previously encountered

• To maximize strength development, muscles must be subjected to progressively heavier training loads: Increase the resistance in gradations of

about 5%. Once a set number of repetitions can

be completed, add about 5% more resistance to provide progressive overload and facilitate further strength development.

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DIMINISHING RETURNS

• Sometimes referred to as a strength plateau• As clients approach their genetic potential for muscle

size and strength, the rate of development decreases accordingly.

• The introduction of a new exercise involves a new neuromuscular response and motor-unit activation pattern that facilitates a period of progressive strength gains.

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RESISTANCE-TRAINING PERIODIZATION MODELS

• Periodization involves a planned progression of resistance exercise that intentionally varies the training stimuli, especially with respect to intensity and volume.

• Periodized training is divided into time segments:Macrocycle – a training period of 6–12 monthsMesocycle – typically 3 monthsMicrocycle – typically 2–4 weeks

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GENERAL PERIODIZED PROGRAM LAYOUT

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LINEAR VERSUS UNDULATING PERIODIZATION

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PERIODIZATION

Consider a periodized offseason training program for a college football player who wants to reach peak performance at the beginning of the season.

What would be the duration of his macrocycles, mesocycles, and microcycles?

What types of goals would you help him develop along the way?

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PROGRAM DESIGN USING THE ACE IFT MODEL

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PHASE 1: STABILITY AND MOBILITY TRAINING

• The primary goal is to facilitate the development of the stability–mobility relationship within the kinetic chain: Begin by promoting proximal stability within the lumbar spine Then move to proximal mobility of more distal segments of the body

• The strategies aim to reestablish proper neuromuscular function and balance within the muscles acting at and across the joints.

• Utilize a variety of flexibility methods – static stretching, proprioceptive neuromuscular facilitation (PNF), and myofascial release

• To improve a muscle’s ability to maintain good joint position and function: Begin with isometric contractions of the targeted muscle Follow with dynamic movements that increase the muscular volume

and load

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PHASE: 2 MOVEMENT TRAINING

• Movement training focuses on developing movement efficiency, essentially teaching clients to perform the five primary movements effectively in all three planes: Bend-and-lift movements Single-leg movements Pushing movements Pulling movements Rotational (spiral) movements

• Most pushing, pulling, and squatting motions can be performed either unilaterally or bilaterally; lunges require combined acyclical unilateral movements of the legs.

• Most everyday pushing, pulling, and squatting movements have a rotational component that requires either motion or stabilization to prevent motion in the transverse plane.

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PHASE 2: MOVEMENT TRAINING

• When the five primary movements can be performed with proper form, external resistance may be applied for progressive strength development.

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PHASE 2: MOVEMENT TRAINING

• Assessments:Conduct movement-training phase assessments on a

monthly basis until the client has mastered the squat, lunge, push, pull, and rotation movements.

Include protocols (such as movement screens) to identify a client’s ability to control mobility through specific ranges of motion (ROM).

Compare baseline data from a battery of movement screens to data collected during the stability and mobility training phase.

Implement core muscular-endurance assessments if they were not conducted during the prior phase.

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PHASE 2: MOVEMENT TRAINING

• For program design, use the acronym FIRST to designate the five key components of resistance-training program design: Frequency IntensityRepetitionsSetsType of exercise

• Motor learning plays a major role in the desired physical development and movement patterns.

• Consequently, exercise repetition should be emphasized over exercise intensity.

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PHASE 2: MOVEMENT TRAINING

• Appropriate progression: The standard recommendation is a 5% resistance

increase whenever the end range number of repetitions can be completed.

Increase repetitions and sets Add more advanced movement-training exercises Add initial external loading such as elastic

resistance, medicine balls, or cables• Clients may progress to phase 3 when exercises

can be performed correctly while maintaining: A neutral posture A stable center of gravity Controlled movement speed

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PHASE 3: LOAD TRAINING

• In phase 3, the training emphasis progresses to muscle force production.

• Training objectives may include: Increased muscular endurance Increased muscular strength Increased muscle hypertrophy Improved body composition, movement,

function, and health• Periodically assess muscular strength and

endurance to facilitate program design and to quantify training effectiveness.

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PHASE 3: LOAD TRAINING

• Program design for improving muscular endurance, fitness, and health

• Traditional training for muscular endurance:Total-body workout – exercises for the larger

muscle groups of the legs, the trunk, then the upper body and arms

Three sets of 12 to 16 repetitions; with 1–2 minute rest between successive sets

10 exercises; requires approximately 90 minutes for completion

• Circuit strength training – a more time-efficient means for improving muscular endurance and cardiovascular endurance

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PHASE 3: LOAD TRAINING

• Appropriate progression for muscular endurance Progression to heavier weight loads

should be done in 5% increments whenever the end-range repetitions can be completed in all of the sets for a given exercise.

This is a higher-repetition-range application of the double- progressive training protocol.

With circuit strength training, increase the number of circuits.

When the desired number of circuits can be completed, increase the weight loads by approximately 5%.

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PHASE 3: LOAD TRAINING

• Program design for improving muscular strength• Preferred protocols for strength development place more emphasis

on training intensity: Total-body strength training: Involves fewer weekly exercise sessions with longer workout durations

• Split-routine exercise programs: One major muscle group per day Two weekly workouts per major muscle group

• Supersets: Training a different muscle group while the first muscle group is

recovering Saves time Maintains a higher metabolic response because muscular activity is

occurring throughout the entire workout

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PHASE 3: LOAD TRAINING

• Appropriate progression for muscular strength• The double-progressive training protocol is recommended, as

trainers should factor both repetitions and resistance into the training progression: First – establish the client’s repetition range, such as 4–8

repetitions per set Second – continue training with the same exercise resistance until

the terminal number of repetitions (8 repetitions) can be completed with proper technique

Then – raise the resistance by approximately 5%, which will reduce the number of repetitions the client can perform

Continue with this resistance until 8 repetitions can again be completed; then increase the weight load by another 5%.

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PHASE 3: LOAD TRAINING

• Program design for muscle hypertrophy (bodybuilding) Muscle hypertrophy favors relatively high training

volumes and relatively brief rests between setso Lower weight loads and higher repetitions than

muscular-strength trainingo Higher weight loads and lower repetitions than

muscular-endurance training

Mode – free weights, machines, cable exercises, and body-weight exercises to fully fatigue the targeted muscle

Frequency – training each major muscle group twice a week provides for 72 hours of recovery between similar training sessions

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PHASE 3: LOAD TRAINING

• Appropriate progression for muscle hypertrophy An indication for increasing the training resistance is an

average of 10–12 repetitions for all of the exercises completed in the body-part workout:• Fewer repetitions will be completed in the latter

exercises, especially for advanced methods for fatiguing the targeted muscle.

Periodic measurements of body composition and body-part circumferences provides practical assessment information:• Increases in muscle mass and circumference

measurements indicate that the exercise progression is effective.

• A lack of improvement indicates that a change is necessary.

• A progress plateau (or regression) is the result of overtraining rather than undertraining.

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PREREQUISITE STRENGTH FOR PERFORMANCE TRAINING

• Phase 4—the performance phase—focuses specifically on enhancing athletic skills for sports through the application of power exercises that emphasize the speed of force production.

• Clients should: Have successfully completed both the movement- and

load-training phases Demonstrate good postural stability, proper movement

patterns, and relatively high levels of muscular strength

• Personal trainers must: Understand that power training involves advanced

exercise techniques that can place greater stress on the musculoskeletal system

Be certain their clients have the joint integrity, movement abilities, and muscular strength to properly and safely perform the performance-training progressions

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SUMMARY

• Resistance training is defined as the application of an external load to linear, isolated, total-body, and functional movements.

• The ACE IFT Model provides a comprehensive and integrated training approach that spans from initial programming for a sedentary client all the way to a highly skilled client striving to enhance athletic performance.

• The initial program-design phases of stability and mobility training and movement training focus on developing the prerequisite postural stability and proper movement sequences to allow for external loading during full-body movements.

• The load-training phase improves the client’s fitness level by placing emphasis on muscle force production and manipulating the training variables to address a variety of specific exercise goals.