resistance training design flow
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Strength Training Program – Necessary Basic information to obtain results.
-- Most of the information contained in this handout is based on information
gathered, researched, and presented by the National Academy of Sports
Medicine (NASM) to its fitness professionals. Information contained in this
document is adapted from materials presented in the NASM-PES manual.
What Are the Health Benefits Associated with Strength Training?
A. Improved Cardiovascular Efficiency B. Beneficial Endocrine and Serum Lipid Adaptations
a. Endocrine system -- The endocrine system is instrumental in regulating mood, growth and development, tissue function, metabolism, and sexual function and reproductive processes.
b. Endocrine system – hormone regulation c. Serum Lipid Adaptations – Potential changes to total cholesterol,
LDL, HDL, and triglycerides in the blood. i. Changes in body composition also associated with these
positive changes C. Increased Lean Body Mass = altered body composition D. Decreased Body Fat = altered body composition E. Increased Metabolic Efficiency – burn more calories at rest and while
exercising F. Increased Tissue Tensile Strength – strength/thickness of muscles, tendons,
and ligaments G. Increased Bone Density
a. Important in the treatment and prevention of osteoporosis b. This is accomplished through the compressive forces associated with
strength training and the muscle actions pulling on the bones. Again, maximum results start with compound exercises.
Program Design Principles
A) Overload – in order to elicit physical and physiological results from a
program, there must be a stimulus great enough to produce a response.
Simplistic definition is to do more than what the body considers normal.
a. The overload is applied through the manipulation of the acute
variables associated with strength training. Some of the main
variables you may already be aware of are frequency, intensity,
and time (the F.I.T. principle). Acute variables determine the stress
upon which the body will create specified adaptations (changes).
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i. Acute variables are as follows:
1. Volume = sets x reps for a specific body part/muscle
a. All training is cumulative, and too much can lead to
overtraining and injury
b. Volume of training is determined in part based on
the following factors: Goals, phase of training, age,
injury status, work capacity, nutritional
considerations, and recoverability.
c. Volume is inversely related to intensity. The greater
the intensity, the lower the volume, the less intense,
the greater the volume.
2. Intensity
a. Typically expressed as a percentage of the 1 rep
maximum.
i. The 1 rep maximum is the maximum amount of
weight that can be lifted one time for a given
exercise with correct form
3. Frequency = How often one performs the exercise routine
a. Generally 3 – 5 times per week. Remember the
three R’s (rest, recover, and rebuild)
4. Duration (Time) = both the time per session and the
length of the selected phase.
a. Training programs that exceed 60 minutes to 90
minutes per session, not including a warm-up and
cool down, are associated with lower overall energy
levels, and they can cause hormonal and immune
system responses that can negatively affect a
training program.
b. Training phases typically last 4 – 8 weeks, as this is
the amount of time it typically takes for the body to
adapt to the training stimulus.
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5. Repetition Tempo = the speed at which one executes the
lifts performed.
a. This variable takes into account the three types of
muscle contractions that occur through a lift
(muscle contraction spectrum)
i. Concentric = muscle shortens to produce
force and accelerate movement
ii. Isometric = muscle producing a force with no
movement, and creates optimal stabilization
strength
iii. Eccentric = muscle lengthens to reduce force
and decelerate movement
6. Exercise Selection = choosing exercises based on the
specific goal in mind. The goal is also commonly associated
with the phase of a periodized program. (i.e.
stabilization/endurance phase, strength phase, power
phase)
a. Exercises can be selected based upon the number
of body joints used, movements performed, and
adaptations desired.
i. Total Body: and example would be a squat-curl
press, or squat/deadlift row.
ii. Multijoint/Compound Exercises: exercises that
utilize movement of two or three joints
iii. Single Joint/Isolation Exercises: exercises that
focus on isolating one major muscle group or
joint.
b. Scientific research has found that to develop
optimum strength, the use of total body and multijoint
exercises are most beneficial.
7. Exercise order = perform exercises that require the most
energy first such as total body or multijoint. Choosing
exercises that isolate a muscle or joint can compromise
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stability when moving on to more demanding exercise and
lead to potential injury or movement pattern dysfunctions.
8. Rest Interval = Time allotted between sets of an exercise
or between exercises
a. Rest interval is underutilized, but it has a great deal
of importance on the results attained from the exercise
program.
b. The rest interval is assigned based on the stress to
the energy system and the body’s ability to replenish
the muscle’s primary energy sources (ATP and CP)
c. Depending on the intensity of the activity, there will
be a varying degree of ATP needed to complete the
task. (Example: If an exercise is being performed at
95% of 1 rep max, then there is a need for close to or a
complete replenishment of ATP and CP, thusly, the rest
interval between sets or exercise will be greater)
9. Plane of motion = There are three planes of motion, and
most exercises occur in only one of them. By creating and
unstable environment (like an exercise on a stability ball),
the body needs to recruit more muscle to stabilize the other
planes that are not involved.
a. Sagittal Plane = cut body into R and L parts.
Exercises in this plane run along or against the plane
(Think of the plane as a large window).
b. Frontal Plane = cut body into front and back
c. Transverse Plane = rotation on or about a central
axis
10. Muscle Action = movements created by the muscles or
movements.
B). Principle of Specifcity — simply stated, the results one gets from a training
program is related to what demands are placed upon it. For example, if the
goal of the training program is to develop power, then power must be
produced in the training. If cardiovascular endurance is a goal, then one
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must participate in activities that stimulate an overload of the
cardiovascular system.
a. Many people have misconceptions on specificity. One such
misconception is that the only way to lose weight is through
cardiovascular exercise because of how many calories it burns.
Strength training too burns calories, and causes an elevated metabolic
rate for up to 24 hours following the session.
b. People also too often abuse the principle of specificity in terms of
abdominals. People often feel that by doing crunches and sit-ups,
they will produce “six-pack abs”. Although crunches will strengthen
and tone the rectus abdominus muscle (specificity), they will not
produce the visibility of the muscle through the subcutaneous fat.
c. Another example of misconstruing knowledge and specificity is core
training. Again, people do crunches as a primary exercise in core
training; however, the core is comprised of much more than the rectus
abdominus muscle. The rectus abdominus muscle flexes the spine,
which is in the sagittal plane, but the core is mostly important in
controlling the body in the transverse plane.
d. Again, the body adapts exclusively to the demands or stresses
placed upon it, and it can commonly be referred to as the SAID
principle (specific adaptations to imposed demands). The demands
placed on the body must match the goals of the training. Also, if the
demands are placed upon the body incorrectly, the adaptation too
will be faulty (incorrect lifting form).
C). Principle of Variation – Planned changes in an exercise program is
required to continually stimulate change. Simply stated, the body will only
continue to produce change/adaptations if the stimulus is regularly
modified. Continuing to provide the exact same stimulus repeatedly will
cause the body to stop adapting.
a. Specific combinations of volume and intensity produce specific
training adaptations.
i. High Volume training creates cellular changes such as the
following:
1. Increased cross sectional area of the muscle (size)
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2. Increased mitochondrial density (energy producers in
cells)
3. Increased metabolic efficiency (caloric utilization)
4. Improved lean body mass
5. Decreased body fat
6. Improved Blood-Lipid serum profile (increased HDL,
decreased LDL, decreased Triglycerides – cholesterol
screening)
ii. High Intensity training creates neural changes – the simple take
home message from the following listed items/terms is that the
body is better able to produce power, recruit muscle fibers,
stimulate more muscle contractions, and have the muscles work
together to accomplish the task.
1. Increased rate of force production (more power)
2. Increased Rate coding
3. Increased Motor Unit recruitment (more muscle fibers
utilized)
4. Increased motor unit synchronization
5. Increased Neromuscular coordination
6. Decreased neural inhibition
b. It is suggested in the scientific literature that prolonged training
periods with high intensity and low volume results in tissue overload,
neural fatigue, and eventual over-training (injury, decreased
performance, and fatigue). Therefore, appropriate planned variation
is key to the success of a training program. D). Principle of Progression – training programs should have planned progressions (easier to harder) to reduce chance of injury and ensure proper results.
a. Progression is closely linked with overload and specificity.
b. People should allow at least 2 weeks for the body to respond and adapt before changing the overload.
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PROGRAM DESIGN CONTINUUM
GOAL/ ADAPTATION
REPS SETS INTENSITY REST PERIOD
Power 1 – 10 3 – 6 30% - 45% of 1 RM or < 10% Body weight
3 – 5 minutes
Strength 1 – 12 3 – 6 70% - 100% 1 RM 45 sec – 5 minutes
Stabilization 12 - 25 2 – 3 50% - 70% 1 RM 0 sec – 1.5 minutes
OR GOAL/ ADAPTATION
REPS SETS INTENSITY REST PERIOD
Power 1 -10 3 – 6 30% - 45% of 1 RM or < 10% Body weight
3 – 5 minutes
Max Strength 1 – 5 4 – 6 85% - 100% 1 RM 2 – 5 minutes Hypertrophy 8 - 12 3 – 4 70% - 85% 1 RM 45 – 90
seconds Endurance 12 - 25 1 - 3 40% - 70% 1 RM 30 – 60
seconds
GOAL/ADAPTATION VOLUME (sets x reps) TEMPO Power 6 – 30/ exercise x/x/x Max Strength 4 – 20/ exercise 1/1/1 – x/x/x Hypertrophy 24 – 36/ exercise 3/2/1 – 1/1/1 Endurance 36 – 75 / exercise 4/2/2 – 4/2/1
Tempo: X = as fast as possible.
A/B/C = where A is eccentric, B is isometric, and C is concentric
Dependant upon what resource one uses, the recommendations may vary slightly, but generally speaking, they will be close. I have given the recommendations shown above, as they are what I use as a certified professional through the NASM.
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Development of the adaptations is much like a pyramid. At the base of the pyramid is stabilization, then comes varying types of strength, and then comes power. Without a proper base, a pyramid cannot stand; therefore, a strength program should not ignore stabilization as without that base, injury or improper adaptation is likely.