Resistance training

ESSENTIAL
PRINCIPLES OF
RESISTANCE
TRAINING

Designing Muscular Strength & Endurance Programmes

Why Resistance Training?
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Build muscle
Prepare for sport
Posture
Weight Loss
Body Shape
Bone Density
Manage conditions

Designing muscular strength & endurance programmes

Principles of Resistance
Training
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Specificity of training
SAID (Specific Adaptations to
Imposed Demands)
Progressive overload
Variation in training
Prioritization of training


Planning a resistance training
workout
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Needs analysis (history, goals, preference)
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods

(Baechle & Earle, 2008)

Needs Analysis
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Any adverse PARQ information
Exercise history (current status, past
experience)
Goals (what could the goals be?)
Exercise mode selection
Evaluation of the practical needs (sport,
lifestyle)
 Frequency,

energy systems, muscle groups,
injury prevention



Stage of training (periodisation) & endurance programmes
Designing muscular strength

Needs Analysis: Female Athletes and
ACL
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Common mechanism
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deceleration, twisting,
pivoting, change of direction

8 times more likely in
women
Wider pelvic girdle,
 Quads angle of pull,
 Smaller quads,
 Tibial torsion,
 Narrower femoral notch,
 Lower ham:quad,
 Slower force production,
 Smaller ACLs



Needs Analysis: Female Athletes and
ACL


8 areas of concern (Wilk, 1999)
 Increase

hip strength in 3 planes
 Strengthen hamstrings
 Controlled valgus stress
 Controlled knee hyperextension
 Increased neuromuscular reaction
 Increased thigh musculature
 Increased endurance
 Increased speed

Wilk, K. E., Arrigo, C., Andrews, J. R., & Clancy, W. G. (1999). Rehabilitation after anterior cruciate ligament reconstruction in the female athlete. Jnl of Ath. Training, 34(2), 177–193


Exercise Selection
• List the ways(modes) that you can
train muscular strength & endurance...


Exercise Selection – some
considerations
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What could effect your choices?
Multi-joint v single joint
Core v assistance
Specific biomechanics
Whole body approach
Time constraints
Availability of equipment
Free weight v machines

Exercise Selection – some
considerations
Anatomical
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Legs
Chest
Back
Shoulders
Arms
Abs

6 Fundamental Movements
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Squat/Lift
Lunge
Twist
Push/Pull
Gait
Maintaining balance
McGill, S.M. (2009)


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Momentum
Alignment
Stability

EFFECTIVENESS

Safe and Effective Exercise

not very safe

SAFETY

very safe


Teaching Resistance Exercise
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NAMSET
 Name

the exercise
 Areas the exercise works
 Muscles involved in the exercise
 Silent demo (sometimes)
 Explain the exercise
 Teach, observe, and correct

Training Frequency
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ACSM guidelines
 2-3

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non-consecutive days

Training status
Stage of season
Other training/split routine

Training
status

Frequency
guidelines

Beginner

2-3

Intermediate

3-4

Advanced& Earle, R.W. (2000) Essentials of strength training & conditioning (2nd Ed.) Champaign, Il: Human
4-7
Baechle, T.R.

Exercise Order


What order can the exercises go in?

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Power, other core, assistance exercises
Alternate Upper and lower body exercises
Alternate push and pull exercises
Supersets and compound sets

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Training Load & Repetitions
Training Zone

Fitness goal

Resistance

1 – 3 RM

Muscular Power

Very Heavy

3 – 7 RM

Muscular Strength

Heavy

8 – 12 RM

Muscular strength and
Endurance

Moderate

13 – 25 RM

Muscular Endurance

Light


Training Load & Repetitions


Issues around using
1RM...

Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.) National Strength and
Conditioning Association. Champaign IL: Human Kinetics


1RM

Training Load & Reps
(testing, tables)

Goal
Strength
Power –

Load (%1RM) Goal Reps
≥85
≤6
80-90
1-2

Single effort
Multiple effort

Hypertrophy
Muscular
Endurance

75-85
67-85
≤67

3-5
6-12
≥12

Baechle & Earle 3rd Ed

Training Load

Peterson, M.D., Rhea, M.R. and Alvar,B.A. (2004) Maximizing strength development in athletes: A meta-analysis to determine the dose-response
relationship. J. Strength Cond. Res. 18(2):377–382.[full text]


Progression of the Training
Load


Timing
 2-for-2



rule

Quantity
 5-10%
 Dependent


on training status

See Baechle, T.R., Earle, R.W. (2008). Essentials of
Strength Training and Conditioning (3rd Ed.)


Volume
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The total amount lifted in a session.
Strength & power
Training goal
Goal
Reps
Hypertrophy
Strength
<6
Muscular endurance

Sets
2-6

Power single effort

1-2

3-5

Power multi effort

3-5

3-5

Hypertrophy

6-12

3-6

Muscular
Endurance

>12

2-3

Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.) National Strength and
Conditioning Association. Champaign IL: Human Kinetics


Number of Sets
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Untrained client for muscular fitness:
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One set 8 – 12 exercises, slow to moderate speed.

Conditioned client for MS&E:
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Three sets 8 – 12 exercises at 3 – 7RM – Strength
Three sets 8 – 12 exercises at 15 – 25 – Endurance

Each set must be taken to the point of momentary
muscular failure for gains to be made


Number of Sets: single set
training
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Nautilus, 1970s
Time efficient, increased
adherence, less injuries
Not enough volume, lacking warmup sets, limited variation
Reasonable for beginners
All studies greater than 14 weeks show multiple
sets to be superior to single sets for long term
performance enhancements

Wolfe, B. L., LeMura, L. M., & Cole, P. J. (2004). Quantitative analysis of single- vs. multiple set programs in
resistance training. Journal of Strength & Conditioning Research, 18(1), 35–47.[full text]


Rest Periods
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Dependent on
 Goal

of training
 Relative load lifted
 Athletes training status


Rest Periods
Rest between sets
Goal
Strength
Power –

Rest length
2-5 min
2-5 min

Single effort
Multiple effort

Hypertrophy
Muscular
Endurance

2-5 min
30s-1.5 min
<30s

Bachle & Earle 2nd Ed

Methods of training
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Simple Circuit
Basic Sets
Delorme-Watkins
Berger
Pyramid training
Negative reps
Partial reps
Pre-, post- exhaust

Circuit Resistance Training
40-55% 1RM as many times as possible with
good form for 30s.
15s rest.
Next exercise.


More general conditioning, body comp., MS, M, CV

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Become familiar with each lift

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Improve technique

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Gradual increase in exercises


The Sets System
A single set of each exercise is performed for
8 – 12 repetitions (75% of the 1RM).
Significant gains in strength have been
demonstrated using the single set approach.
It is also quick and very efficient.


Basic Sets System
Exercise

Sets

Repetitions

Resistance

Rest

Leg press

3

15

15 RM

30–60 sec

Bench Press

3

15

15 RM

30–60 sec

Upright row

3

15

15 RM

30-60 sec

Leg curl

3

15

15 RM

30-60 sec


Delorme-Watkins System (10RM) (1945)
A gradual increase in workload, whilst
maintaining the same number of reps in each
sets
Set 1

10 reps at 50% of the 10 RM

40Kg

Set 2


60 Kg

Set 3


80 Kg


The Berger System
A system that research suggests that by
performing 3 sets of six repetitions each with
the same 6RM was the most effective method
for improving muscular strength.

Set 1

6 reps

30 Kg or 100%

5mins rest

Set 2

6 reps

30 Kg or 100%

5mins rest

Set 3

6 reps

30 Kg or 100%

5mins rest


Pyramid System
Set 1

10 reps

at 55%

of 1 RM

55 Kg

Set 2

6 reps

at 65%

of 1 RM

65 Kg

Set 3

3 reps

at 80%

of 1 RM

80 Kg

Set 4

1 rep

at 100%

of 1 RM

100 Kg

Set 5

3 reps

at 80%

of 1 RM

80 Kg

Set 6

6 reps

at 65%

of 1 RM

65 Kg

Set 7

10 reps

at 55%

of 1 RM

55 Kg


Negative reps
Resistance > 1RM
Lower more resistance than lift
Spotters raise the weight
Use the machine as assistance
Greater increases in strength?
DOMS
Heavy eccentric training results in neuromuscular adaptations
Hortobagyi et al, 1996 Jnl Appl Physio


Partial reps
“The Burn system”
When set cannot be completed in full, half or
partial reps are carried out.
5/6 reps
Used with isolation exercises
Hypertrophy and strength gain
Massey et al. J Strength Cond Res. 2004 Aug;18(3):518-21


Pre & Post exhaust system
Compound ex cause fatigue in synergists prior
to major muscles
Pre-exhaust  iso then compound
Post-exhaust  compound then iso
Massey et al. J Strength Cond Res. 2004 Aug;18(3):518-21


Descending sets
Drop sets / Triple drop / Strip sets
1 set to volitional fatigue
Load decreased then repeated

Usually 3 drop sets after first


Staggered sets
v1. Similar to supersets
Antagonistic pairing with rest between
v2.
Compound sets
Different body parts with no rest
Repeat the small circuit
Decreases training duration


Progressing Intensity



Increase Loading
Increase Repetitions
(within rep range for goals)
Increase Sets
Increase Exercises
Decrease Rest Intervals
Vary Exercises



Periodisation?

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Plyometrics


Issues
 Client

capabilities
 Appropriate programming
variables used
 Safe and effective
execution and facilities


Planning a resistance training
workout









Needs analysis (history, goals, preference)
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods


Further Reading

Click here
for more
resources

Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.)
National Strength and Conditioning Association. Champaign IL: Human Kinetics.
Ratamess,N.A. et al (2009) ACSM Position Stand: Progression Models in Resistance
Training for Healthy Adults Med. Sci. Sports Exerc., 41(3):687-708 [full text]
McGill, S.M. (2009) Ultimate Back Fitness and Performance. Waterloo, Canada: Backfitpro
Inc.
American College of Sports Medicine (2009) ACSM's Resources for the personal trainer.
Philadelphia, PA: Lippincott, Williams & Wilkins [amazon][Ch 16 Resistance exercise]
NASM (2008) NASM Essentials of Personal Fitness Training (3rd ed.) Philadelphia, PA:
Lippincott Williams & Wilkins


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