Resistance Exercise Program Design, Training, & Safety
How can we write a program that 1 - does what we want it to do? 2 – Follows the training paradigm we are adopting? 3 – Makes sense of all the ch choic oices es available?
Pr Progr ogram am li limi mitations tations • Limited facilities • Limited equipment • Limited time • Injuries/illnesses/pre-existing conditions • Working with sport coaches • Working with sports medicine staff • Governing body rules/regulations
Program Design – 14 Steps ▪ 1. Define the scenario ▪ Who are you training? ▪ Time available ▪ Duration of the program ▪ Equipment available ▪ Purpose of the program ▪ Program goal(s) ▪ 2. Need analysis ▪ Movement analysis ▪ Metabolic analysis ▪ Injury analysis/history ▪ Training status of the athlete/student/client ▪ 3. Frequency of training 4
Program Design – 14 Steps ▪ 4. List of exercises ▪ 5. Order of exercises ▪ 6. How many sets & reps ▪ 7. Training loads (intensity) determined ▪ 8. How will intensity vary? ▪ 9. How will sets & reps vary (volume)? ▪ 10. Teaching progression ▪ 11. Calculate training volume (reps) per session ▪ 12. Calculate training volume for each week ▪ 13. Determine set-to-set progression for each exercise ▪ 14. Put the detailed program together 5
RT Programs 1. Training Level 2. Loading 3. Volume 4. Velocity 5. Frequency 6
Matveyev’s Model of Periodization Figure courtesy M.H. Stone
Other periodization variations? • Non-Linear Periodization • Undulating Periodization • Random Periodization • Western Periodization • Conjugated Periodization • Hybrid Periodization • Classic Periodization • Alternating Periodization • etc., etc., etc.
Principles for the Daily Program Always Warm-up Thoroughly High Skill Level Lifts Early in the Training Session Power and/or strength exercises first Faster Movements Before Slower Strength Movements before accessories Try to Alternate Pushing and Pulling Movements Try to alternate upper and lower body Try compound circuits or supersets Core exercise with core stabilization exercises Try to develop 12-week cycle Every 3 rd week of each cycle should have reduction in both volume and intensity Beginners focus should be on proper technique and not how much weight is lifted
Training Program Stress Three Types Too little stress- no adaptation- NO PROGRESS Too much stress- overwhelms adaptation- NO PROGRESS/ INJURY Optimum stress- progressive adaptation- ONGOING PROGRESS
Different ways to train similar muscles
Specificity of training responses
Activity of the trunk muscles during squats and pulls from the floor (dead lifts, cleans, snatches) is greater or equal to that produced with many common stability ball exercises. Journal of Strength & Conditioning Research, Volume 22, Issue 1, Pages 95-102, 2008. Trunk Muscle Activity During Stability Ball and Free Weight Exercises: Nuzzo, McCaulley, Cormie, Cavill, and McBride
Functional Movements that require and promote flexibility: • Promote full ranges of motion • Knees, hips, ankles • Shoulders • Spine • Mobility exercises • PVC hip hinge • Shoulder PVC exercises • Foam roller glute raise Primary Multi-joint movements • Dead lifting • Squatting • Overhead Pressing • Rowing • Jumping
Safety in Weightlifting
Sports Injuries Per 100 participant hours in school sports Page 5 Track and Field 0.57 Soccer 6.20 Basketball 0.03 Football 0.10 Gymnastics 0.044 Powerlifting 0.0027 Tennis 0.001 Volleyball 0.0013 Weightlifting 0.0017 Weight Training 0.0035 Weightlifting has a very low rate of injury when compared to other sports
Personal Safety Correct Footwear Correct Clothing Safe, Efficient Technique No Horseplay Be Aware of Others Use Spotters Discourage Limit Attempts too often or max repetitions Especially with beginners
Personal Safety Warm-up, Stretching, and Cool-down “ Miss ” Correctly & Spot Correctly Drop Barbell in Controlled Manner Only for Olympic lifts Discourage Training Alone Follow Planned Program Low Resistance When Learning New Skills Avoid Big Weight Jumps Individual Progression
Equipment/ Organizational Safety Ensure Platforms, Barbells etc. Are Well Spaced Out Ensure Lifting Surfaces are not slick Ensure Barbells Are Loaded Correctly and Evenly with collars Ensure All Equipment is Stable Clean Lifting Areas Ensure That Bars Are Straight and Revolve
General Warm-up Physiological Aspects Exercise muscle groups under light or minimal loads through large ranges of motion Increased rate and strength of muscle contraction Increased muscle coordination through related movements Increased range of motion Increased cardiovascular and respiratory efficiency Reduced risk of injury Increased metabolic rate Increased work capacity Preparation for specific warm-up/corrections Psychological benefits
Specific Warm-up : Always done AFTER the General Warm-up • Types of general warm-ups: Static stretching, ballistic stretching, dynamic warm-up • Prescribed according to individual problems found on evaluation 1. Foam Rolling of identified areas: 1-2 sets 10-20 reps 2. Specific ROM exercises for identified areas • AIS (Active Isolated Stretching), and PNF (contract-relax) techniques
Dynamic Warm-up • 10 each quad pull to RDL reach • 10 each tin soldiers • 10 each lateral lunge • 10 each figure 4 • 10 each walking lunge with t-spine rotation • 5-10 inch worms • Forward skip with forward arm swing • Backward skip with backward arm swing • Forward skip with hip internal rotation • Backward skip with hip external rotation • A skip • A skip to squat • 10 BW squats • 10 lat/tricep mobility • 10 135 degree wall slides with lift off
Technique: Pulling Styles of American Weightlifters
Additional Textbooks & Organizations February 20, 2018 Add Footer information here 26
Thank You ▪ Questions 27
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