PROGRAM DESIGN FOR
RESISTANCE TRAINING
Chapter 17
, Page |1
Contents
Principles of Anaerobic Exercise Prescription........................................................................................................................3
Step 1: Needs analysis...........................................................................................................................................................4
Evaluation of the sport......................................................................................................................................................4
Assessment of the Athlete.................................................................................................................................................4
Training Status...............................................................................................................................................................4
Physical Testing and Evaluation.....................................................................................................................................5
Primary Resistance Training Goal..................................................................................................................................5
Step 2: Exercise Selection......................................................................................................................................................6
Exercise Type..................................................................................................................................................................... 6
Core and Assistance Exercises.......................................................................................................................................6
Structural and Power Exercises.....................................................................................................................................6
Movement analysis of the Sport........................................................................................................................................7
Sport-Specific Exercises.................................................................................................................................................7
Muscle Balance..............................................................................................................................................................7
Exercises to Promote recovery......................................................................................................................................7
Exercise Technique Experience.........................................................................................................................................8
Availability of Resistance Training Equipment...................................................................................................................8
Available Training Time per Session..................................................................................................................................8
Step 3: Training Frequency....................................................................................................................................................9
Training Status................................................................................................................................................................... 9
Sport Season.................................................................................................................................................................... 10
Training Load and Exercise Type......................................................................................................................................10
Other Training................................................................................................................................................................. 10
Step 4: Exercise Order.........................................................................................................................................................11
Power, Other Core, Then Assistance Exercises................................................................................................................11
Upper and Lower Body Exercises (Alternated)................................................................................................................11
“Push” and “Pull” Exercises (Alternated).........................................................................................................................11
Supersets and Compound Sets........................................................................................................................................11
Step 5: Training Load and Repetitions.................................................................................................................................12
Terminology Used to Quantify and Qualify Mechanical Work.........................................................................................12
Relationship between Load and Repetitions...................................................................................................................12
1RM and Multiple-RM Testing Options...........................................................................................................................14
Testing the 1RM..........................................................................................................................................................14
, Page |2
Estimating a 1RM.........................................................................................................................................................14
Multiple-Rm Testing Based on Goal Repetitions.........................................................................................................14
Assigning Load and Repetitions Based on Training Goal.................................................................................................15
Repetition Maximum Continuum................................................................................................................................15
Percentage of the 1RM................................................................................................................................................15
Assigning Percentages for Power Training...................................................................................................................17
Variation of the Training Load.........................................................................................................................................18
Progression of the Training Load.....................................................................................................................................18
Timing Load Increases.................................................................................................................................................18
Quantity of Load Increases..........................................................................................................................................18
Step 6: Volume.................................................................................................................................................................... 19
Multiple Versus Single Sets..............................................................................................................................................19
Training Status.................................................................................................................................................................19
Primary Resistance Training Goal....................................................................................................................................20
Strength and Power.....................................................................................................................................................20
Hypertrophy................................................................................................................................................................ 20
Muscular Endurance....................................................................................................................................................20
Step 7: Rest Periods.............................................................................................................................................................21
Strength and Power.........................................................................................................................................................21
Hypertrophy.................................................................................................................................................................... 21
Muscular endurance........................................................................................................................................................21
RESISTANCE TRAINING
Chapter 17
, Page |1
Contents
Principles of Anaerobic Exercise Prescription........................................................................................................................3
Step 1: Needs analysis...........................................................................................................................................................4
Evaluation of the sport......................................................................................................................................................4
Assessment of the Athlete.................................................................................................................................................4
Training Status...............................................................................................................................................................4
Physical Testing and Evaluation.....................................................................................................................................5
Primary Resistance Training Goal..................................................................................................................................5
Step 2: Exercise Selection......................................................................................................................................................6
Exercise Type..................................................................................................................................................................... 6
Core and Assistance Exercises.......................................................................................................................................6
Structural and Power Exercises.....................................................................................................................................6
Movement analysis of the Sport........................................................................................................................................7
Sport-Specific Exercises.................................................................................................................................................7
Muscle Balance..............................................................................................................................................................7
Exercises to Promote recovery......................................................................................................................................7
Exercise Technique Experience.........................................................................................................................................8
Availability of Resistance Training Equipment...................................................................................................................8
Available Training Time per Session..................................................................................................................................8
Step 3: Training Frequency....................................................................................................................................................9
Training Status................................................................................................................................................................... 9
Sport Season.................................................................................................................................................................... 10
Training Load and Exercise Type......................................................................................................................................10
Other Training................................................................................................................................................................. 10
Step 4: Exercise Order.........................................................................................................................................................11
Power, Other Core, Then Assistance Exercises................................................................................................................11
Upper and Lower Body Exercises (Alternated)................................................................................................................11
“Push” and “Pull” Exercises (Alternated).........................................................................................................................11
Supersets and Compound Sets........................................................................................................................................11
Step 5: Training Load and Repetitions.................................................................................................................................12
Terminology Used to Quantify and Qualify Mechanical Work.........................................................................................12
Relationship between Load and Repetitions...................................................................................................................12
1RM and Multiple-RM Testing Options...........................................................................................................................14
Testing the 1RM..........................................................................................................................................................14
, Page |2
Estimating a 1RM.........................................................................................................................................................14
Multiple-Rm Testing Based on Goal Repetitions.........................................................................................................14
Assigning Load and Repetitions Based on Training Goal.................................................................................................15
Repetition Maximum Continuum................................................................................................................................15
Percentage of the 1RM................................................................................................................................................15
Assigning Percentages for Power Training...................................................................................................................17
Variation of the Training Load.........................................................................................................................................18
Progression of the Training Load.....................................................................................................................................18
Timing Load Increases.................................................................................................................................................18
Quantity of Load Increases..........................................................................................................................................18
Step 6: Volume.................................................................................................................................................................... 19
Multiple Versus Single Sets..............................................................................................................................................19
Training Status.................................................................................................................................................................19
Primary Resistance Training Goal....................................................................................................................................20
Strength and Power.....................................................................................................................................................20
Hypertrophy................................................................................................................................................................ 20
Muscular Endurance....................................................................................................................................................20
Step 7: Rest Periods.............................................................................................................................................................21
Strength and Power.........................................................................................................................................................21
Hypertrophy.................................................................................................................................................................... 21
Muscular endurance........................................................................................................................................................21
