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NSCA 3E Chap151
NSCA 3E Chap151
15
Resistance Training
Resistance
Training
Chapter Objectives
Evaluate sport requirements and assess an
athlete.
Select exercises based on type, sport specificity, 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)
Resistance Training
Resistance Training Program Design
Variables
Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods
Section Outline
Step 1: Needs Analysis
Evaluation of the Sport
Assessment of the Athlete
Training Status
Physical Testing and Evaluation
Primary Resistance Training Goal
Table 15.1
Table 15.2
Section Outline
Step 2: Exercise Selection
Exercise Type
Core and Assistance Exercises
Structural and Power Exercises
Table 15.3
Section Outline
Step 3: Training Frequency
Training Status
Sport Season
Training Load and Exercise Type
Other Training
Key Point
The general guideline is to schedule training sessions so that there is at least one
rest or recovery daybut not more than
threebetween 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
Section Outline
Step 4: Exercise Order
Key Term
preexhaustion: Reverse exercise arrangement 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.
Section Outline
Step 5: Training Load and Repetitions
Terminology Used to Quantify and Qualify
Mechanical Work
Relationship Between Load and Repetitions
1RM and Multiple-RM Testing Options
Testing the 1RM
Estimating a 1RM
Using a 1RM Table
Using Prediction Equations
Key Terms
load: Most simplistically referred to as the
amount of weight assigned to an exercise set;
often characterized as the most critical aspect
of a resistance training program.
1-repetition maximum (1RM): Greatest
amount of weight that can be lifted with proper
technique for only one repetition.
repetition maximum (RM): Most weight lifted
for a specified number of repetitions.
Table 15.7
Figure 15.1
Figure 15.2
Figure 15.3
Table 15.9
Key Term
2-for-2 rule: A conservative method that can
be used to increase an athletes 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.
Table 15.10
Section Outline
Step 6: Volume
Multiple Versus Single Sets
Training Status
Primary Resistance Training Goal
Strength and Power
Hypertrophy
Muscular Endurance
Key Terms
volume: The total amount of weight lifted in a
training session.
set: A group of repetitions sequentially performed before the athlete stops to rest.
repetition-volume: The total number of repetitions performed during a workout session.
load-volume: The total number of sets multiplied by the number of repetitions per set then
multiplied by the weight lifted per rep.
Step 6: Volume
Multiple Versus Single Sets
Single-set training may be appropriate for untrained
individuals or during the first several months of
training, but many studies indicate that higher
volumes are necessary to promote further gains in
strength, especially for intermediate and advanced
resistance-trained athletes.
Step 6: Volume
Training Status
It is appropriate for an athlete to perform only one or
two sets as a beginner and to add sets as he or she
becomes better trained.
Step 6: Volume
Primary Resistance Training Goal
Training volume is directly based on the resistance
training goal.
Table 15.11 summarizes guidelines for number of
repetitions and sets for strength, power, hypertrophy, and muscular endurance.
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.
Step 6: Volume
Primary Resistance Training Goal
Hypertrophy
Increases in muscular size are associated with higher
training volumes 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.
Section Outline
Step 7: Rest Periods
Strength and Power
Hypertrophy
Muscular Endurance
Table 15.12
Hypertrophy
Short to moderate rest periods are required.
Typical strategies range from 30 seconds to 1.5 minutes.
Muscular Endurance
Very short rest periods of 30 seconds or less are required.