chapter

17
Program Design for
Resistance Training
 Chapter Objectives

• Evaluate sport requirements and assess an

athlete.
• Select exercises based on type, sport speci-
ficity, technique experience, equipment
availability, and time availability.
• Determine training frequency based on
training status, sport season, load, exercise
type, and other concurrent exercise.
• Arrange exercises in a training session.
(continued)
 Chapter Objectives (continued)

• Determine 1-repetition maximum (1RM),

predicted 1RM from a multiple RM, and RM
loads.
• Assign load and repetitions based on the
training goal.
• Determine how to increase exercise load.
• Assign training volumes according to the
athlete’s training status and training goal.
• Determine rest period lengths based on the
training goal.
 Resistance Training

• Resistance Training Program Design

Variables
– Needs analysis
– Exercise selection
– Training frequency
– Exercise order
– Training load and repetitions
– Volume
– Rest periods
 Step 1: Needs Analysis

• Needs analysis is a two-stage process that

includes
– An evaluation of the requirements and
characteristics of the sport
– An assessment of the athlete

(continued)
 Step 1: Needs Analysis
• Evaluation of the Sport
– movement analysis: Body and limb movement patterns and
muscular involvement.
– physiological analysis: Strength, power, hypertrophy, and
muscular endurance priorities.
– injury analysis: Common sites for joint and muscle injury and
causative factors.
• Assessment of the Athlete
– Training Status
• Type of training program
• Length of recent regular participation in previous training
program(s)
• Level of intensity involved in previous training program(s)
• Degree of exercise technique experience
Table 15.1
 Step 1: Needs Analysis
• Assessment of the Athlete
– Physical Testing and Evaluation
• Tests should relate to the athlete’s sport.
• Use the results of the movement analysis to select
tests.
• After testing, compare results with normative or
descriptive data to determine the athlete’s strengths
and weaknesses.
– Primary Resistance Training Goal
• Typically to improve strength, power, hypertrophy, or
muscular endurance.
• Concentrate on one training outcome per season.
Table 15.2
 Step 2: Exercise Selection

• Choosing exercises for a resistance training

program requires knowing
– The movement and muscular requirements of the
sport
– An athlete’s exercise technique experience
– Equipment available
– The amount of training time available

(continued)
 Step 2: Exercise Selection
• Exercise Type
– Core and Assistance Exercises
• Core exercises recruit one or more large muscle
areas, involve two or more primary joints, and receive
priority when one is selecting exercises because of
their direct application to the sport.
• Assistance exercises usually recruit smaller muscle
areas, involve only one primary joint, and are
considered less important to improving sport
performance.
– Structural and Power Exercises
• Structural exercises emphasize loading the spine
directly or indirectly (eg, deadlift).
• Power exercises are structural exercises that are
performed very quickly or explosively (eg, snatch).
 Step 2: Exercise Selection
• Movement Analysis of the Sport
– Sport-Specific Exercises
• The more similar the training activity is to the actual
sport movement, the greater the likelihood that there
will be a positive transfer to that sport.
• This concept is called training specificity or the specific
adaptation to imposed demands (SAID).
– Muscle Balance
• agonist: The muscle or muscle group actively causing
the movement.
• antagonist: The sometimes passive muscle or muscle
group located on the opposite side of the limb.
Table 15.3
 Step 2: Exercise Selection
• Exercises to promote recovery
– Do not involve high muscular stress or high stress on the
nervous system
– Promote movement and restoration
• Exercise Technique Experience
– Do not assume that an athlete will perform an exercise
correctly.
– If there is any doubt, have the athlete demonstrate the
exercise, and provide instruction as needed.
• Availability of Resistance Training Equipment
• Available Training Time per Session
– Prioritize time-efficient exercises when time is limited.
 Step 3: Training Frequency

• The number of training sessions completed in a

given time period.
– For a resistance training program, a common time period
is one week.
• Training Status
– Training status affects the number of rest days needed
between sessions.
– Three workouts per week are recommended for many
athletes to allow sufficient recovery between sessions.
 Key Point

• The general guideline is to schedule train-

ing sessions so that there is at least one
rest or recovery day—but not more than
three—between sessions that stress the
same muscle groups.
Table 15.4
 Key Point

• More highly resistance-trained (intermediate

or advanced) athletes can augment their
training by using a split routine in which
different muscle groups are trained on
different days.
Table 15.5
 Table 15.6

• Seasonal demands of the sport may limit

the time available for resistance training.
 Step 3: Training Frequency
• Training Load and Exercise Type
– Athletes who train with maximal or near-maximal
loads require more recovery time prior to their next
training session.
• Other Training
– Training frequency is influenced by the overall
amount of physical stress.
– Consider the effects of
• other aerobic or anaerobic training,
• sport skill practice, and
• physically demanding occupations.
 Step 4: Exercise Order
• The sequence of resistance exercises
performed during one training session.
• Power, Other Core, Then Assistance Exercises
– Power exercises such as the snatch, hang clean, power
clean, and push jerk should be performed first in a
training session, followed by other nonpower core
exercises (e.g., strength exercises, such as the squat,
bench press, deadlifts) and then assistance exercises.
 Key Term

• preexhaustion: “Reverse” exercise arrange-

ment where the athlete purposely fatigues a
large muscle group as a result of performance
of a single-joint exercise prior to a multijoint
exercise involving the same muscle.
 Step 4: Exercise Order

• Upper and Lower Body Exercises

(Alternated)
– One method of providing the opportunity for athletes
to recover more fully between exercises is to
alternate upper body exercises with lower body
exercises (eg, squat, bench press, leg press,
shoulder press, etc…)
– If the exercises are performed with minimal rest
periods, this method is also referred to as circuit
training.
 Step 4: Exercise Order

• “Push” and “Pull” Exercises (Alternated)

– Another method of improving recovery and
recruitment between exercises is to alternate
pushing exercises (e.g., bench press, shoulder
press, and triceps extension) with pulling exercises
(e.g., lat pulldown, bent-over row, biceps curl).
 Step 4: Exercise Order
• Supersets and Compound Sets
– A superset involves two sequentially performed
exercises that stress two opposing muscles or
muscle areas (i.e., an agonist and its antagonist).
For example, triceps pushups with biceps curls)
– A compound set involves sequentially performing
two different exercises for the same muscle
group (For example, lying barbell triceps
extension with standing triceps pushdowns)
 Step 5: Training Load and Repetitions
Key Terms
• repetition: Performing a single movement of an exercise
• set: A group of repetitions sequentially performed before the
athlete stops to rest.
• volume: The total amount of weight lifted in a training
session.
• repetition-volume: The total number of repetitions
performed during a workout session.
• load-volume: Practical measure for the quantity of work
(force x distance) performed in resistance training, and
quantified for each exercise by the following expression:
(#sets) x (# reps/set) x (amount of weight lifted).
Step 5: Training Load and Repetitions
• Relationship Between Load and Repetitions
– The heavier the load (amount of weight assigned to
an exercise set), the lower the number of repetitions
that can be performed.
– Load is commonly described as a percentage of a
1-repetition maximum (1RM) (greatest weight that
can be lifted with proper technique for one
repetition), such as 90% of 1 RM, or as a repetition
maximum (RM), such as a 4 RM (the heaviest
weight that can be performed for 4 consecutive
repetitions).
Table 15.7
Step 5: Training Load and Repetitions

• 1RM and Multiple-RM Testing Options

– Testing the 1RM
• 1RM testing requires adequate training status
(intermediate or advanced) and experience with the
exercises being tested.
• Choose core exercises for 1RM testing.
• Choose exercises that can accurately and
consistently assess muscular strength and that allow
the athlete to maintain correct body position
throughout the testing.
Figure 15.1

Reprinted, by permission, from Earle, 2006.

Step 5: Training Load and Repetitions
• 1RM and Multiple-RM Testing Options
– Estimating a 1RM
• Using Prediction Equations
– Equations are available to predict the 1RM from
multiple-RM loads.
– They are most accurate when based on low (≤10)
multiple-RM testing.
– Multiple-RM Testing Based on Goal Repetitions
• A third option for determining training loads requires
the strength and conditioning professional to first
decide the number of repetitions (i.e., the goal
repetitions) the athlete will perform in the actual
program for the exercise being tested (eg, If 4 RM,
strength training, is goal repetition, then test 4 RM).
 Figure 15.2

Assigning
Training
Loads
and
Repetitions

Reprinted, by permission, from Earle, 2006.

 Repetition Maximum Continuum
Figure 15.3

• If the training goal is strength or power, use relatively heavy

loads, if the training goal is hypertrophy, use moderate loads.
• If the training goal is muscular endurance, use light loads.
• A certain RM emphasizes a certain outcome (larger font
sizes) or de-emphasizes a certain outcome (smaller font
sizes), but training benefits are blended at any given RM.
 Table 15.9
• Percentage of the 1RM
– The relationship between
%1RM and the estimated
number of repetitions
that can be performed at
that load allows the
strength and conditioning
professional to assign a
specific resistance to be
used for an exercise in a
training session.
– The training goal is
attained when the athlete
lifts a load of a certain
%1RM for the goal
number of repetitions.
Step 5: Training Load and Repetitions

• Variation of the Training Load

– “Heavy day” loads are designed to be full repetition
maximums, the greatest resistance that can be
successfully lifted for the goal number of repetitions.
– The loads for the other training days are reduced
(intentionally) to provide recovery after the heavy
day while still maintaining sufficient training fre-
quency and volume.
Step 5: Training Load and Repetitions
• Progression of the Training Load
– Timing Load Increases
• As the athlete adapts to the training stimulus, loads must
be increased so that improvements will continue over
time.
• Monitoring each athlete’s training and response helps
the strength and conditioning professional know when
and to what extent loads should be increased.
– 2-for-2 rule:
• A conservative method that can be used to increase an
athlete’s training loads; if the athlete can perform two or
more repetitions over his or her assigned repetition goal
in the last set in two consecutive workouts for a given
exercise, weight should be added to that exercise for the
next training session.
• Quantity of Load Table 15.10
Increases
– Variations in
training status,
load-volumes,
and exercises
greatly influence
appropriate load
increases.
• Relative load
increases of
2.5% to 10%
can be used in
place of the
absolute values
in table 15.10.
 Step 6: Volume
• Multiple Versus Single Sets
– Single-set training may be appropriate for untrained
individuals or during the first several months of training
(and has been shown to result in significant strength
increases), but many studies indicate that higher volumes
are necessary to promote further gains in strength,
especially for intermediate and advanced resistance-
trained athletes.
– Numerous studies have show that multiple set training is
more effective than single set training in building
strength. However, there are no studies that have shown
the single set training is more effective than multiple set
training in building strength.
Autho Grou Strengt Sex N Age Fre Dur Training Strength Mean % Result
rs p h (yrs) q Wk Sets or Power Strength Diff
Power d/w s x Testing Increase* Betwe
Protoco k RM Protocol for SS, en
l MSC, & SS &
Per MSV MSC
Worko or
ut MSV

Session
Sanbo SS 5 FW F 9 Coll 3 8 1 x 8-12 1 RM FW 24%SS* NS
rn Exerc Squat 35%MSV
*
et al
2000 MSV 5 FW F 8 Coll 3 8 3-5 Peak Power
Exerc X from Max 0%SS S
2-10 Vertical 11%MSV
Jump *

Schlu SS 7 Mach F 9 29±9 2 6 1 x 6-9 1 RM Mach 4%SS S

mberg Exerc Bench Press 10%MSC
er *

et al 1 RM Mach S
2001 Knee 7% SS*
MSC 7 Mach F 9 24±3 2 6 3 x 6-9 Extension 16%MSC
Exerc *
Autho Grou Strengt Sex N Age Fre Dur Training Strength Mean % Result
rs p h (yrs) q Wk Sets or Power Strength Diff
Power d/w s x Testing Increase* Betwe
Protoco k RM Protocol for SS, en
l MSC, & SS &
Per MSV MSC
Workou
or
t
MSV
Session

SS 1 FW M 8 C 3 12 1 x 4-10 1 RM Free 26% SS* S

Exerc Weight 56%
(Rhea, 6 Mach Bench Press MSV*
Alvar, Exerc
Ball, & MSV for both M 8 C 3 12 3 x 4-10 1 RM Cybex NS
Burket Machine Leg 20% SS*
t, Press 33%
2002) MSV*
1 RM
SS 7 MedX M/F 11 35± 3 25 1 x 8-12 Machine 30% SS* S
(Borst, Machin 7 Knee 50%
2001) MSC e M/F 11 3 25 3 x 8-12 Extension + MSC*
Circuit 41± 1 RM
For 7 Machine
both Bench Press
Author Gro Strengt Sex N Age Fre Dur Training Strength Mean % Result
s up h (yrs) q Wk Sets or Power Strength Diff
Power d/w s x Testing Increase* Betwe
Protoco k RM Protocol for SS, en
l MSC, & SS &
Per MSV MSC
Workou
or
t
MSV
Session

1 RM 4% SS S
SS 10 M 20 C 3 10 1 x 8-12 Nautilus 13%
(Kraem Nautilu Machine MSC*
er, MSC s Mach M 20 C 3 10 3 x 8-12 Bench Press
1997) Circuit S
for 1 RM 3% SS
both Nautilus 19%
Machine Leg MSC*
Press
SS4 Mach M 16 C 3 14 1 x 8-12 12% SS*
& Free
Weight 26% Sss
(Kraem MSC Exerc M 14 C 3 14 3 x 10 1 RM FW MSC*
er, for all Squat
1997) MS M 13 C 3 14 1-3 x 2- 22% Sss
V 10 MSV*
Table 15.11
 Step 6: Volume
• Primary Resistance Training Goal
– Strength and Power
• Volume assignments for power training are typically
lower than those for strength training in order to
maximize the quality of exercise, but training intensity is
high for both strength & power.
– Hypertrophy
• Increases in muscular size are associated with higher
training volumes (6-12 reps, ≥ 3 sets with moderate
intensity) and performing three or more exercises per
muscle group.
– Muscular Endurance
• Programs for muscular endurance involve many
repetitions (12 or more) per set, lighter loads, and fewer
sets.
 Step 7: Rest Periods

• The time dedicated to recovery between

sets and exercises is called the rest period
or interset rest.
• The length of the rest period between sets
and exercises is highly dependent on the
goal of training, the relative load lifted, and
the athlete’s training status.
 Table 15.12
• Strength & Power
– Maximal or near-
maximal loads
require longer
rest periods.
• Hypertrophy
– Moderate
intensity loads
require
moderate rest
periods.
• Muscular
Endurance
– Low intensity
loads require
shorter rest
periods