Chapter 15 resistance training program design
General training principle for effective resistance training programs
- Specificity: this refers to training a client in a specific way to produce a targeted change or
result. The personal trainer can accomplish this by targeting specific muscle groups,
energetic systems, movement velocities, movement patterns, or muscle action types. Muscle
group specifity = specific for type of muscles, like back squat and leg press for strengthen
legs. Movement pattern specificity = for specific sports or specific strength.
- Overload: this refers to a training stress or intensity that is greater than what a client is used
to. The personal trainer can create an overload by increasing the weight, perform more
repetitions or sets, shortening the rest interval or increasing training sessions in a week.
- Variation: this refers to the manipulation of specific training variables such as volume,
intensity, exercise selection, frequency of training, rest interval, and speed of movement.
training variation is essential when one is attempting to ensure long-term adaptation. The
best way to apply training variation is through use of the principles of periodization, which
refers to the logical phasic manipulation of training factors to optimize specific training
outcomes at specific time points. If appropriate training variation is not incorporated in the
program, the rate of improvement will plateau, called : monotonous program overtraining.
- Progression: the process of altering training stress as a client adapts is termed progressive
overload. The stress is changed as the client becomes better trained. Progression in
resistance training must be applied systematically and in proportion to the client’s training
status.
Successful resistance training programs must incorporate specificity, overload, variation, and
progression. Ignoring any of these factors can limit the program’s ability to stimulate the desired
outcome, decrease adherence to the program, and increase the probability of injury and legal risk.
, Initial fitness consultation and evaluation
Before any exercise program begins, it is essential that the personal trainer conduct an initial client
consultation to assess compatibility, establish a client-trainer agreement, discuss the client’s exercise
goals, and determine the client’s level of commitment. The initial client consultation is important to
get enough information about the client’s training status.
This is a method to classify the training status of a client
Fitness evaluation
The fitness evaluation involves an assessment of the client’s resting heart rate and blood pressure,
body composition, height, weight, girth, muscular strength and endurance, cardiorespiratory fitness
or endurance, and flexibility. After this evaluation the personal trainer should compare the results
with the normative or descriptive data. This allows a current level of fitness.
Primary resistance training goal
Establishing the client’s training goals is a very important part of the resistance training program
design process. The client must training in a specific way to achieve their fitness goals. Four primary
resistance training goals include muscular endurance, hypertrophy, muscular strength, and muscular
power.
- Muscular endurance: resistance training that targets muscular endurance, would address
these goals by enhancing the ability of the targeted muscles to perform at a submaximal
level for many repetitions or an extended period of time.
- Hypertrophy: hypertrophy refers to an increase in muscle size, and hypertrophy training
typically leads to an increase in fat-free mass and a reduction in percent body fat.
- Muscular strength: muscular strength is the easiest to establish. In comparison to resistance
training programs that target muscular endurance or hypertrophy, a program that targets
the development of muscular strength uses heavier training loads. Therefore it is prudent for
people to develop muscular endurance and hypertrophy before starting a program of
muscular strength.
- Muscular power: this is only used with athletes who wants to improve their sport
performance abilities. It has been shown that improvements in speed and jumping ability are
greater when a program targeting muscular strength is performed for a period of time prior
to a program targeting muscular power.
General training principle for effective resistance training programs
- Specificity: this refers to training a client in a specific way to produce a targeted change or
result. The personal trainer can accomplish this by targeting specific muscle groups,
energetic systems, movement velocities, movement patterns, or muscle action types. Muscle
group specifity = specific for type of muscles, like back squat and leg press for strengthen
legs. Movement pattern specificity = for specific sports or specific strength.
- Overload: this refers to a training stress or intensity that is greater than what a client is used
to. The personal trainer can create an overload by increasing the weight, perform more
repetitions or sets, shortening the rest interval or increasing training sessions in a week.
- Variation: this refers to the manipulation of specific training variables such as volume,
intensity, exercise selection, frequency of training, rest interval, and speed of movement.
training variation is essential when one is attempting to ensure long-term adaptation. The
best way to apply training variation is through use of the principles of periodization, which
refers to the logical phasic manipulation of training factors to optimize specific training
outcomes at specific time points. If appropriate training variation is not incorporated in the
program, the rate of improvement will plateau, called : monotonous program overtraining.
- Progression: the process of altering training stress as a client adapts is termed progressive
overload. The stress is changed as the client becomes better trained. Progression in
resistance training must be applied systematically and in proportion to the client’s training
status.
Successful resistance training programs must incorporate specificity, overload, variation, and
progression. Ignoring any of these factors can limit the program’s ability to stimulate the desired
outcome, decrease adherence to the program, and increase the probability of injury and legal risk.
, Initial fitness consultation and evaluation
Before any exercise program begins, it is essential that the personal trainer conduct an initial client
consultation to assess compatibility, establish a client-trainer agreement, discuss the client’s exercise
goals, and determine the client’s level of commitment. The initial client consultation is important to
get enough information about the client’s training status.
This is a method to classify the training status of a client
Fitness evaluation
The fitness evaluation involves an assessment of the client’s resting heart rate and blood pressure,
body composition, height, weight, girth, muscular strength and endurance, cardiorespiratory fitness
or endurance, and flexibility. After this evaluation the personal trainer should compare the results
with the normative or descriptive data. This allows a current level of fitness.
Primary resistance training goal
Establishing the client’s training goals is a very important part of the resistance training program
design process. The client must training in a specific way to achieve their fitness goals. Four primary
resistance training goals include muscular endurance, hypertrophy, muscular strength, and muscular
power.
- Muscular endurance: resistance training that targets muscular endurance, would address
these goals by enhancing the ability of the targeted muscles to perform at a submaximal
level for many repetitions or an extended period of time.
- Hypertrophy: hypertrophy refers to an increase in muscle size, and hypertrophy training
typically leads to an increase in fat-free mass and a reduction in percent body fat.
- Muscular strength: muscular strength is the easiest to establish. In comparison to resistance
training programs that target muscular endurance or hypertrophy, a program that targets
the development of muscular strength uses heavier training loads. Therefore it is prudent for
people to develop muscular endurance and hypertrophy before starting a program of
muscular strength.
- Muscular power: this is only used with athletes who wants to improve their sport
performance abilities. It has been shown that improvements in speed and jumping ability are
greater when a program targeting muscular strength is performed for a period of time prior
to a program targeting muscular power.
