PROGRAM DESIGN

SQUATS

SQUATS

RESISTANCE TRAINING PROGRAM

DESIGN VARIABLES FOR SPORTS
Need analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods

NEED ANALYSIS
Evaluation of the sport : it is to determine the unique characteristics of the
sport.
Characteristic of the sport can be determined by :
Movement analysis: eg: jumping, sprinting, shooting, blocking etc.
Physiological analysis: eg: strength, power, hypertrophy etc

Assessment of the athlete:

Physical testing and evaluation
Training status: to understand the athletes training capabilities
Primary resistance training goal : if its to improve strength, power, hypertrophy,
muscular endurance.

MAJOR QUESTIONS IN A NEEDS

ANALYSIS
What muscle group should be trained?
What basic energy systems should be trained?
What type of muscle actions should be trained?
What are the primary sites of injury for particular?
What are the specific needs: endurance, strength, power &
hypertrophy?

EXERCISE SELECTION
Exercise type: there are virtually thousands of exercises to
choose from while designing a resistance training program. Eg:
m/c weights, free weights, plyometrics, med ball, body blades etc.
Core and assistance exercises
Structural and power exercises

Movement analysis of the sport:

Sport specific exercises: leg press v/s squats v/s power cleans
Muscle balance: imbalance created due to 1 muscle group being over
stressed.

Exercise technique experience

Availability of resistance training equipment
Available training time per session.

TRAINING FREQUENCY
Refers to the number of training sessions completed in a week.
When determining training frequency athletes training status, sports
season, projected exercise loads, and other concurrent training
activities should be considered.
Training status:
beginner, intermediate or proficient.

Sports season:
pre season, off season or in season

Training load and exercise type:

Near max loads require more recovery time prior to their next training session.
Upper body exe can recover more quickly than lower body exe.
And same is true with the single joint movements compared to the multi joint
movements.

Other training activities.

EXERCISE ORDER
Exercise order refers to the sequence of resistance exercises performed
during a training session.
Usually exercises are arranged in such a way that the maximum force
capabilities are available from a sufficient rest and recovery period .
Power, other core and then assistance exercises.
Upper and lower body exercises alternated.
Push and pull exercises alternated.
Exercises for weak areas (priority) perform before exercises for strong
areas of clients
Most intense to least intense (same muscle group).

TRAINING LOAD AND REPETITIONS

Training goals
strength

Load (%1RM)
> 85

Goal
repetitions
<6

Power single effort 80 90

event
Power multiple
75-80
effort event
Hypertrophy
70-85

1-2

Muscular
endurance

> 15

<65

3-5
8-12

VOLUME
The amount of weight lifted in a training session.
Load -volume is calculated by multiplying the number of sets by the number of reps times the weight
lifted per repetition. For eg: 2 sets of 10 reps with 50 lbs is 2 x 10 x 50 = 1000 lbs
Multi v/s single sets :

1 sets of 6-8 reps performed to volitional muscular failure is sufficient to maximize gains in strength.

Single set training maybe appropriate for untrained individuals.

multi sets program need to be introduced for additional stimulus.

Training status :

The training status of athletes affect the volume they will be able to tolerate.

It is appropriate for an athlete to perform only 1 to 2 sets as a beginner and add sets as he or she
becomes better trained.

VOLUME
Primary resistance training goal: training volume(i.e the reps and sets) is directly based
on the resistance training goal ( strength, power, hypertrophy or muscular endurance)

Training goals

Goal repetitions

Sets

Strength

<6

2-6

Power single effort

event

1-2

3-5

Power multi effort event 3-5

3-5

Hypertrophy

6-12

3-6

Mus endurance

>12

2-3

REST PERIODS
The amount of rest allowed in between sets is strongly related to the
load lifted.
The heavier the load the longer the rest periods between sets.
For eg : training for muscular strength will need longer rest periods
between sets than for muscular endurance.
Even in training muscular strength same rest periods will not be assigned
for assistance exercises as assigned to core exercises.

REST PERIODS
Rest period lengths assigned based on training goals

Training goals

Rest period lengths

strength

2 - 5 mins

Power single effort event

2 - 5 mins

Power multi effort event

2 - 5 mins

Hypertrophy
Muscular endurance

30 secs - 1.5 mins

< 30 secs

PERIODIZATION FOR VARIOUS

SPORTS

PERIODIZATION FOR VARIOUS

SPORTS

SPOTTING IN RESISTANCE
TRAINING
KNOW PROPER EXERCISE TECHNIQUE.
KNOW PROPER SPOTTING TECHNIQUE.
BE STRONG ENOUGH TO ASSIST THE LIFTER.
KNOW HOW MANY REPETITIONS THE LIFTER
INTENDS TO DO.
BE ATTENTIVE TO THE LIFTER AT ALL TIMES.
STOP LIFTER IF EXERCISE TECHNIQUE/FORM IS
INCORRECT.
KNOW THE PLAN OF ACTION IF SERIOUS INJURY

DIFFERENT PRINCIPLES

SUPERSETS
COMPOUND SETS
TRI SETS
GIANT SETS
STRIPPING PRINCIPLE/ REVERSE PYRAMIDING
PYRAMIDING PRINCIPLE
I GO YOU GO
PRE EXHAUST
21S
FORCED REPS
NEGATIVES

 AMOGH PANDIT
CONTACT :
EMAIL- AMOGHPANDIT@HOTMAIL.COM
MOBILE : 9870311033