Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

39
Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning

Transcript of Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Page 1: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Chapter 19Program Design

Chapter 18 NSCAEssentials of Strength & Conditioning

Page 2: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

7 Resistance Training ProgramDesign Variables

1. Needs analysis

2. Exercise selection

3. Training frequency

4. Exercise order

5. Training load & reps

6. Volume

7. Rest periods

Page 3: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Step 1 - Needs Analysis

Two stage processEvaluation of the requirements &

characteristics of the activity/sport.Assessment of the athlete.

Page 4: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Needs Analysis – Evaluation of Activity

Unique characteristics of the activity. Allows you to design a program that includes

those elements. Should include:

Movement analysisPhysiological analysis Injury analysiscardiovascular enduranceSpeedAgilityFlexibility

Page 5: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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 programLength of recent, regular trainingIntensity levelDegree of exercise technique experience

See table NSCA,18-1.

Page 6: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

NSCA, P. 397

Page 7: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 8: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Primary Resistance Training Goal

The goal is usually to improve strength, power, hypertrophy, or muscular endurance.

Concentrate on only improving one area per season.

Page 9: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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 exercisePower – a structural exercise that is performed very

explosivelyCore – larger muscle areasAssistance – smaller muscle areas

Page 10: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Exercise Selection

Core Exercises:Recruit one or more large muscle areasInvolve two or more primary jointsReceive priority when selecting exercises due

to their direct application to the sport.

Assistance Exercises:Usually recruit smaller muscle areasInvolve only one primary jointConsidered less important to improving

performance.

Page 11: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Core Anatomy (Internal)

Page 12: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Core Anatomy (Back)

Latissimus DorsiHelp stabilize

scapulas and spine

Gluteus MaximusProvide powerful

hip extensors & protect lower lumbar spine

Page 13: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Core Anatomy (Front)

Obliques, Rectus AbdominisProvide a sheath for rib cage & spine

Hip AdductorsSupport lower limb movement & hip stability

Page 14: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Sports Specific Exercises

Specificity See p. 400

Page 15: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Muscle Balance

Insure that a proper ratio of strength, power, muscular endurance is maintained in opposing muscle groups.

Agonist & antagonist

Page 16: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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 free-weight assisted exercises first.

Page 17: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 18: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 19: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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

Page 20: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 21: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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

Page 22: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Power, Core, Then Assistance Ex

Need to be fresh to perform these moves and avoid injury.

Affected by fatigue.

Significant energy expenditure.

Page 23: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 24: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 25: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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

Page 26: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.  

Page 27: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 28: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Rep Max Continuum

Heavy loads, few reps strength & power

Moderate loads, more reps hypertrophy

Light loads, more reps endurance

Page 29: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Rep Max Continuum

Page 30: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.
Page 31: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 32: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

Progression of Training Load

Monitor the person’s training and chart progress to know when to progress the loads.

Page 33: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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

Page 34: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 35: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 36: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.

Page 37: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

What is the Training Goal?

Strength Power Hypertrophy Muscular Endurance

Page 38: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

NSCA, p 419

Page 39: Chapter 19 Program Design Chapter 18 NSCA Essentials of Strength & Conditioning.

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.