Professional Documents
Culture Documents
Readings:
Program Design
U 1
1/26/2017
Program Design Variables William A Sands, NSCA Education Director, When the
Program Design Variables (NSCA text) Perfect Plan is NOT the Best Plan, NSCA Connect Feb 2012
1. Periodization Model (KIN 416) 5. per career 6. school
2. Exercise selection (KIN 416) 19. Body part(s)/muscle group(s) (KIN 416) 7. class
3. Tension type(s) (KIN 410) 20. Time of day 38. Altitude
1. concentric 21. Time relative to menstrual cycle, females 39. Coach presence
3.
4.
eccentric
isometric
Stretch shortening cycle
22.
23.
24.
Period of year
Period of macrocycle (KIN 416)
Period of mesocycle (KIN 416)
40.
41.
42.
Testing or training
Freshness/Rest/Recovery
Noise/music (KIN 410)
1. speed 25. Period of microcycle (KIN 416) 43. Equipment
2. Choice of exercises 2.
3.
4.
drop height
rebound or not
direction of rebound
26.
27.
Timing in training lesson
Age of athlete
1. Child/Adolescent (KIN 308)
1. free weights (KIN 410)
1.
2.
barbell
dumb bells
speed of rebound sexual maturity water
Frequency
5. 1. 3.
3. 4.
6. neuromuscular efficiency
Exercise order (KIN 416)
2.
3.
developmental maturity
skeletal maturity
4.
5.
medicine balls
body weight
5. Number of Sets (KIN 416) 4. muscular maturity 2. machines (KIN 410)
4. Order of exercises 6.
7.
8.
Number of Reps (KIN 416)
Weight/resistance (KIN 416)
Rest between sets (KIN 416) 2.
5.
6.
Adult
neuromuscular coordination maturity
mental maturity
1.
2.
3.
isokinetic
isoinertial
isometric
9. Single Joint or Multi-Joint (KIN 410) 1. young adult (15-30) 4. isotonic
11.
12.
Rhythm
To Failure?
Repetition duration
2.
3.
4.
middle adult (30-50)
elderly adult (50-70) (KIN 409)
old age adult (>70)
5.
6.
plyometric
does the machine or device fit the
athlete?
13. Repetition speed 28. Training age of athlete 1. tubing/bands
2.
Plane
Axis
29.
30.
31.
Health status
Injury status
Handicap status
2.
3.
4.
body weight/device (KIN 416)
mirrors
lighting
Variable Mental status 44. Audience?
Rest periods
3. 32.
7. 15.
16.
Volume (KIN 416)
Intensity
33.
34.
Nutritional status
Supplementation
45.
46.
Temperature
Humidity
17. Density 35. Hydration 47. Progression
Sex
Variation 1. Amount of total load per unit time 36. Closed or Open Kinetic Chain 48.
8. 18.
2. number of training sessions per day
Frequency (KIN 416)
37. Environment
1. group
49.
50.
Motivation
Nutrition timing
1. per day (KIN 416) 2. individual 51. Indoors/outdoors
9. Progression 2.
3.
4.
per week (KIN 416)
per month
per year
3.
4.
5.
home
alone
partner
U 2
1/26/2017
Initial consultation and fitness evaluation Initial consultation and fitness evaluation
Initial consultation: resistance training status Fitness Evaluation resistance training
specific (for this 416 unit)
1-RM strength assessment for a variety of
resistance exercises is standard
Two 1-RM techniques covered in KIN 306
Compare to norms or criterion standards (KIN 306)
Assessment of other muscular function (power &
endurance), &/or functional movement screen
not typically done outside of athlete assessment
(& not done in KIN 416)
Initial consultation and fitness evaluation Initial consultation and fitness evaluation
Set goals Set goals
Muscular Endurance
Performance of many reps at submaximal loads
Muscular Hypertrophy
Muscle size
Muscular Strength
Ability to lift heavy loads
Muscular Power
Ability to move moderate to heavy loads at high speeds
not mentioned as training goal in NSCA chpt 15
discussed in KIN 410
U 3
1/26/2017
Initial consultation and fitness evaluation Initial consultation and fitness evaluation
Set goals Set goals
Do not use the term TONE.
Many people refer to lifting weights as Strength
e..g, He is really well toned
toned is a nonspecific, misused term.
Training (even though they are not really doing a
The accurate physiological use of the term Muscle Tone
program designed to effectively develop
refers to a basal level of muscle activation, even when strength)
relaxation is attempted
Use the term RESISTANCE TRAINING,
encompasses:
Different training goals (strength, size, endurance,
power)
Different loading modalities (free or machine weights,
body weight, medicine balls, etc.)
U 4
1/26/2017
U 5
1/26/2017
Another example?
U 6
1/26/2017
Resistance Training Program Design http://www.ab-core-and-stomach-exercises.com/core-exercises-.html 25 Resistance Training Program Design Stecyk et al., (2008) The Missing Link: Integrated Core Training. 26
NSCAs Performance Training Journal. 7(6): 13-16
Why Everyone
Resistance NeedsProgram
Training Core Training,
DesignNSCA Strongest Links and Stuart McGill PhD, July 2014 27 Resistance Training Program Design 28
http://www.nsca.com/Education/Articles/Why-Everyone-Needs-Core-Training/
U 7
1/26/2017
U 8
1/26/2017
machine. ed)
the kinematic act of twisting [against no load = one end of force vs
3.How many sports skills are performed by one joint acting in isolation? Again, the
velocity curve] or generating the kinetic variable of twisting torque while
answer is zero. Functional training attempts to focus on multijoint movement as
not twisting [isometric against load = opposite end of force vs velocity
much as possible. Multi-joint movements which integrate muscle groups into
curve] seems less dangerous than epidemiological surveys suggest (pg
movement patterns are very functional. 102 3rd ed)
http://www.humankinetics.com/excerpts/excerpts/three-questions-to-define-functional-training
U 9
1/26/2017
Neutral (=good)
versus
Flexed (=bad)
lumbar spine
U 10
1/26/2017
U 11
1/26/2017
The spine should be held in a neutral position during the lift of the weight, e.g., squat = hip flexion/extension NOT lumbar flexion/extension (pg 314 3rd ed)
U 12
1/26/2017
U 13
1/26/2017
U 14
1/26/2017
Frequency Frequency
Beginner clients can train Intermediate or advanced clients can train 4+
(2-)3 days/wk days/wk AND have rest days between
Whole body workouts training the same muscle group by:
One Exercise per muscle Split routines:
group Different muscle groups are trained on
At least 48 hrs different days
rest/recovery between
workouts
Exercise of a specific body
part occurs (2-)3 x/week
Frequency Frequency
Split routine examples:
Split routine examples:
Selected combo 1 upper & lower body
Upper body Mon & Thurs (More upper body exercises
than in beginner whole body workout) Selected combo 2 upper & lower body
Lower Body Tues & Fri (More lower body exercises than Selected combo 3 upper & lower body
in beginner whole body workout) 3 days workout, one day rest, repeat, repeat,
At least 72 hrs rest/recovery between same body repeat.
part At least 96 hrs rest/recovery between same
Note that exercise of a specific body part only exercise
occurs 2x/week Note that same exercise only occurs approx
2x/week
U 15
1/26/2017
U 16
1/26/2017
U 17
1/26/2017
Load Load
Basic Definitions: %1-RM method to set load (overview more details
later):
Repetition = rep = a single movement cycle 1. Determine clients maximum strength for the
against a resistance (e.g., flexion + exercise
extension cycle of a bicep curl, a throw of a = max weight that can be lifted once with proper
medicine ball) technique
= 1-repetition maximum, (1-RM)
Set = a group of repetitions performed
consecutively (typically with rest period 2. Set training load based on training goals as
between sets) % of 1-RM
Load Load
As load decreases you can do more
Repetition Maximum (RM) method to set load reps
(overview more details later): BUT: table is guideline only, not
mathematical or physiological rule
because many factors affect the
RM = Most weight client can lift for a specified relationship
number of repetitions Training
status
More trained = more reps possible at given % 1-RM
Applies to single set
Subsequent sets lower reps due to fatigue
e.g, The most weight a client can bicep curl 6x
U 18
1/26/2017
2. It technique is low
e.g., a well trained person starting a new lift but lacking
technique
3. If safety and physical risk of max load is high,
even for highly trained person (1-RM load is
huge!)
e.g. lunge balance safety and spinal compression with
extreme load
Continues next slide.
Resistance Training Program Design 73 Resistance Training Program Design 74
U 19
1/26/2017
U 20
1/26/2017
Load: RM based method (you dont need to know Load: RM based method
what the max capacity is)
Notes for use:
1. Use min # trials (<4) possible to avoid
First: Decide how many reps fatigue
you want the client to 2. Assistance exercises should use 8RM
perform when exercising loads or lighter (to avoid high load
stresses on single joints and small
(e.g., 6 reps) muscle groups) (this means you dont
use heavier loads that can only be
lifted 1-7x)
3. Untrained clients should use 8RM
loads or lighter (this means you dont
Then: the trainer tries increasing use heavier loads that can only be
lifted 1-7x)
loads to find the maximum
load the client can lift the
desired # of times
Resistance Training Program Design 81 Resistance Training Program Design 82
U 21
1/26/2017
considerations
Two methods to set training load:
1. % of 1-RM
U 22
1/26/2017
4. Order of exercises
5. Load (weight) load-volume: total amount of weight lifted
in a training session
6. Volume
= # reps/set X # sets X weight/rep
7. Rest periods
8. Variation
9. Progression
Resistance Training Program Design 89 Resistance Training Program Design 90
Volume Volume
Load-Volume depends on # reps, Volume is largely determined by # sets
weight lifted, # sets
But # reps & weight lifted, are largely
determined by training goal (strength, size,
endurance)
So volume is
largely Strength: Core exercises 3-6 sets, Assistance exercises 1-3 sets
determined by #
sets
Resistance Training Program Design 91 Resistance Training Program Design 92
U 23
1/26/2017
U 24
1/26/2017
U 25
1/26/2017
Variation Variation
BY: Pyramid Training (within workout variation)
Changing program variables discussed above increase load & decrease reps across sets
to change the physical (and mental) stimuli
1. Choice of exercises
2. Frequency
Set 1: 75% 1RM, 10 reps
3. Order of exercises Set 2: 80% 1RM, 8 reps
4. Load (weight) Set 3: 85% 1RM, 6 reps
5. Volume
6. Rest periods
Variety within workout
Variety across workouts
Resistance Training Program Design 101 Resistance Training Program Design 102
Variation Variation
Heavy & Light days (across workout variation) Heavy & Light
Heavy day: First day in week you do an days example:
The Path to Athletic Power, Boyd Epley,
exercise, use load calculated as shown Human Kinetics, 2004, ISBN-13:
9780736047012
previously
note: "intensity" = load
Resistance Training Program Design 103 Resistance Training Program Design 104
U 26
1/26/2017
U 27
1/26/2017
Resistance Training Program Design 109 Resistance Training Program Design 110
Resistance Training Program Design 111 Resistance Training Program Design 112
U 28
1/26/2017
light days discussed previously in this unit). How does this match with NSCA guidelines for strength
development?
Resistance Training Program Design 113 Resistance Training Program Design 114
NSCA view
U 29
1/26/2017
PRODUCES ADAPTATION
To these exercises
"We want adaptable athletes, not adapted athletes"
Resistance Training Program Design 119 Resistance Training Program Design 120
U 30