KIN 410 MC Unit 3b Resistance Training PDF

11/13/2024 KIN 410 MC unit 3b Resistance Training 1 1 How should people weight strength resistance train? KIN 410 MC unit 3b Resistance Training 2 2...

11/13/2024 KIN 410 MC unit 3b Resistance Training 1 1 How should people weight strength resistance train? KIN 410 MC unit 3b Resistance Training 2 2 U 1  11/13/2024 Why do people resistance train? KIN 410 MC unit 3b Resistance Training 3 3 Why do people resistance train? Changes in Changes in performance in  performance in the gym transfers desired task, usually outside gym NOT considered from this point in the discussion: o Osteoporosis concerns o Improved Psychology o Cometics (Wt loss, body building etc.) o Social aspects o etc. KIN 410 MC unit 3b Resistance Training 4 4 U 2  11/13/2024 Why do people resistance train? Changes in Changes in performance in  performance in the gym transfers desired task, usually outside gym 25% increase in  25% increase in the gym transfers task outside gym KIN 410 MC unit 3b Resistance Training 5 5 Review transfer in previously discussed: Sale 1988 But don’t EXCESSIVELY OVER emphasize this principle… What is expected transfer of reverse direction? e.g.,using leg extensions or leg press to prepare for volleyball jumping or skiing KIN 410 MC unit 3b Resistance Training 6 6 U 3  11/13/2024 AN INCREASE IN STRENGTH DOES NOT TRANSFER TO ALL SPEEDS AT WHICH THE TRAINED MUSCLE MOVES Subjects trained at 1.05, 3.14, 5.24 rad/sec, 8 weeks (From Behm & Sale 1993) KIN 410 MC unit 3b Resistance Training 7 7 AN INCREASE IN STRENGTH DOES NOT TRANSFER TO ALL SPEEDS AT WHICH THE TRAINED MUSCLE MOVES Subjects trained at 1.05, 3.14, 5.24 rad/sec, 8 weeks slow speed training group showed greatest strength increases at slow speed test fast speed training group showed greatest strength increases at fast speed test middle speed training group showed similar strength increases at all speeds (From Behm & Sale 1993) KIN 410 MC unit 3b Resistance Training 8 8 U 4  11/13/2024 F = M *A A=F/M But the strongest person, of same weight, does not accelerate the Which neural Which neural adaptions are being adaptions are being fastest developed? developed? KIN 410 MC unit 3b Resistance Training 9 9 Summary: TRAINING AT A FAST SPEED: DEVELOPS THE ABILITY TO RAPIDLY PRODUCE (ISOMETRIC) FORCE, & MAXIMIZES STRENGTH GAINS AT FAST SPEEDS. KIN 410 MC unit 3b Resistance Training 10 10 U 5  11/13/2024 Summary: TRAINING AT A FAST SPEED: DEVELOPS THE ABILITY TO RAPIDLY PRODUCE (ISOMETRIC) FORCE, & MAXIMIZES STRENGTH GAINS AT FAST SPEEDS. At what speed do MOST people LIFT weights? KIN 410 MC unit 3b Resistance Training 11 11 Summary: TRAINING AT A FAST SPEED: DEVELOPS THE ABILITY TO RAPIDLY PRODUCE (ISOMETRIC) FORCE, & MAXIMIZES STRENGTH GAINS AT FAST SPEEDS. At what At what speed do speed do MOST people MOST PERFORM people LIFT sports? weights? KIN 410 MC unit 3b Resistance Training 12 12 U 6  11/13/2024 Velocity specificity of weight training for kayak sprint performance Liow DK, Hopkins WG. Med Sci Sports Exerc. 2003 Jul;35(7):1232-7. PURPOSE: investigated the effect of slow and explosive weight training on kayak sprint performance. METHODS: sprint kayakers were randomized to slow weight training, explosive weight training, or control (usual training) groups. RESULTS: Over the first 3.75 m, the improvements were: slow, 7.1%; explosive, 3.2%; control, 1.4%. Over the last 7.5 m, the improvements were: slow, 2.1%; explosive, 3.0%; control, -0.8%. CONCLUSIONS: Slow weight training is likely to be more effective than explosive training for improving the acceleration phase of sprinting, when force is high throughout the length of the stroke. Explosive weight training may be more effective in speed maintenance, when forces are developed rapidly over a short period at the start of the stroke KIN 410 MC unit 3b Resistance Training 13 13 WTP: KIN 410 MC unit 3b Resistance Training 14 14 U 7  11/13/2024 What is the speed of performance of a shot put throw? https://drive.google.com/file/d/1r3FaHqS__vSNE258hjk1OVN1sO_9biq4/view?usp=share_link https://youtu.be/sV03TDM3URs KIN 410 MC unit 3b Resistance Training 15 15 SO... What speed should you train at “Data… supports velocity specificity and demonstrate the importance of training at fast, moderate, and slow velocities to improve isokinetic force production across all testing velocities” Fundamentals of resistance training: progression and exercise prescription. Kraemer WJ, Ratamess NA. Med Sci Sports Exerc. 2004 Apr;36(4):674-88. KIN 410 MC unit 3b Resistance Training 16 16 U 8  11/13/2024 But: Velocity specificity of training may apply mainly to people who are trained, and not for untrained people Kraemer, WJ and RU Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 341-368. WTP: KIN 410 MC unit 3b Resistance Training 17 17 P=F*V Kraemer, WJ and RU Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 341-368. KIN 410 MC unit 3b Resistance Training 18 18 U 9  11/13/2024 Is power training important, and for whom KIN 410 MC unit 3b Resistance Training 19 19 What researchers in the physical training of athletes and the elderly are saying: “In many sports activities, the ability to rapidly develop force is equally important or even more important than the maximal force itself”. Duchateau & Hainaut, Mechanism of muscle and motor unit adaptation to explosive power training. In: Strength and power in sport, 2nd ed. Paavo V. Komi (ed), Malden, MA: Blackwell Science, 2003, pp 315- 330. “… in virtually all situations in sports and in daily activities an efficient means of activating muscles quickly, or of producing high impulses within given time periods is much more desirable [than basic MVC strength]…” Albert Gollhofer, Proprioceptive Training: Considerations for Strength and Power Productions. In: Strength and power in sport, 2nd ed. Paavo V. Komi (ed), Malden, MA: Blackwell Science, 2003, pp 331-342. KIN 410 MC unit 3b Resistance Training 20 20 U 10  11/13/2024 “In normal human movement the time taken to produce a certain submaximal force level may sometimes be as important as the absolute force level itself. Aging leads to declines in … maximal strength … but it has been shown to lead to even greater worsening in explosive force production.” “… modified power type of exercises could also be useful as a part of an overall physical training for older people”. K. Hakkinen, Ageing and neuromuscular adaptation to strength training. In: Strength and power in sport, 2nd ed. Paavo V. Komi (ed), Malden, MA: Blackwell Science, 2003, pp 409-425. “Muscle power recedes at a faster rate than strength with age and may also be a stronger predictor of fall risk and functional decline. The optimal training paradigm for improving muscle power in older adults is not known, although some literature suggests high velocity, low load training is optimal in young adults.” de Vos NJ et al., Optimal load for increasing muscle power during explosive resistance training in older adults. J Gerontol A Biol Sci Med Sci. 2005 May;60(5):638-47 KIN 410 MC unit 3b Resistance Training 21 21 Effect of strength and power training on physical function in community- dwelling older adults. Miszko TA, Cress ME, Slade JM, Covey CJ, Agrawal SK, Doerr CE. J Gerontol A Biol Sci Med Sci. 2003 Feb;58(2):171-5. BACKGROUND: The performance of daily tasks, such as stair climbing or lifting an object, requires both muscle strength and power. Age-associated reductions in strength and power can affect an older adult's ability to complete daily tasks such as stair climbing and lifting a child. KIN 410 MC unit 3b Resistance Training 22 22 U 11  11/13/2024 METHODS: The purposes of this study were to determine whether power training was more efficacious than strength training for improving whole-body physical function in older adults and to examine the relationship between changes in anaerobic power and muscle strength and changes in physical function. Thirty-nine men and women (mean age +/- SD = 72.5 +/- 6.3 years) with below-average leg extensor power were randomly assigned to control (C, n = 15), strength-training (ST, n = 13) or power-training (PT, n = 11) groups. The ST and PT groups met 3 days per week for 16 weeks; the C group maintained usual activity and attended three lectures during the course of the study. Primary outcome measures included the Continuous Scale Physical Functional Performance test, maximal strength, and anaerobic power. KIN 410 MC unit 3b Resistance Training 23 23 RESULTS: After baseline was controlled for, the Continuous Scale Physical Functional Performance test total score was significantly greater for the PT group than for the ST (p =.033) and C (p =.016) groups. Maximal strength was significantly greater for the ST group than for the C group (p =.015) after the intervention. There was no significant difference between groups for peak anaerobic power. CONCLUSIONS: Power training was more effective than strength training for improving physical function in community-dwelling older adults. KIN 410 MC unit 3b Resistance Training 24 24 U 12  11/13/2024 Fragala MS, et al., Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. 2019 Aug;33(8):2019-2052. doi: 10.1519/JSC.0000000000003230. Part 1: Resistance Training Program Variables 1. A properly designed resistance training program with appropriate instructions for exercise technique and proper spotting is safe for healthy, older adults. 2. A properly designed resistance training program for older adults should include an individualized, periodized approach working toward 2–3 sets of 1–2 multijoint exercises per major muscle group, achieving intensities of 70–85% of 1 repetition including power exercises maximum (1RM), 2–3 times per week, performed at higher velocities in concentric movements with moderate intensities (i.e., 40–60% of 1RM) 3. Resistance training programs for older adults should follow the principles of individualization, periodization, and progression. WTP: KIN 410 MC unit 3b Resistance Training 25 25 Maximum power production involves speeds that are NOT slow Power = force * (distance / time) = force * velocity Bottinelli R. and Reggiani C. Human skeletal muscle fibres: molecular and functional diversity. Progress in Biophysics and Molecular Biology. 2000; 73(2-4):195-262. Maximum, mechanical power is produced at a resistance of 30% of maximum isometric strength, which corresponds to a velocity of muscle shortening of approx. 30% of maximum Kraemer, WJ and RU Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 341-368 KIN 410 MC unit 3b Resistance Training 26 26 U 13  11/13/2024 1 3 2 KIN 410 MC unit 3b Resistance Training 27 27 Power Training and Load Variations by Kevin Cronin, MS, CSCS,*D, USAW, Dec 2012 http://www.nsca.com/Education/E-learning/Power-Training-and-Load-Variations/ It can be said that the most important neuromuscular function in many sports is the ability to generate force in a rapid manner (maximal muscular power). … it is important to note that power can and should be trained across a continuum. This continuum ranges from lighter loads moving at very high velocities (typically in m/s) to heavier loads moving at slower velocities (Figure 1). …target all regions of the force-velocity curve and the power continuum in an attempt to augment power output across the entire spectrum. WTP: How to train for power? KIN 410 MC unit 3b Resistance Training 28 28 U 14  11/13/2024 “…with such a light weight [30% 1RM] multijoint power exercises are difficult to execute properly with typical resistance training equipment because the athlete can not sufficiently overload the muscles and still control the bar’s deacceleration at the end of the exercise ROM”. Recommend: Power Training for: % 1RM Reps Single event effort (e.g., 80-90 1-2(fast) throw) Multi-effort event (e.g., 75-85 3-5(fast) volleyball jumping) Baechle & Earle Essentials of Strength Training and Conditioning, 3rd Ed. 2008, pg 400-404 KIN 410 MC unit 3b Resistance Training 29 29 Raoul F. Reiser et al., Between the Beginning and End of a Repetition: How Intrinsic and Extrinsic Factors Influence the Intensity of a Biceps Curl. Strength and Conditioning Journal, 29(5) (October 2007) 64-76 KIN 410 MC unit 3b Resistance Training 30 30 U 15  11/13/2024 KIN 410 MC unit 3b Resistance Training 31 31 How to train at speeds that are not slow? “… performing traditional pressing movements rapidly with light loads does not create the ideal loading conditions … with regard to maximal power production.” Due to increased duration of the deceleration phase as the athlete must slow the bar to a complete stop at the end of the range. Kraemer, WJ and RU Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 341-368. KIN 410 MC unit 3b Resistance Training 32 32 U 16  11/13/2024 “Ballistic” Resistance training = athlete throws or jumps with the weight “Being able to release the mass at the end of the range of motion is vital to promoting power and acceleration” KIN 410 MC unit 3b Resistance Training 33 33 Sample Ballistic Training Methods Plyometrics Easy to Implement Medicine ball training Weighted jump squats, Pushups (weight needed?) Speed up typical exercises (e.g., up stairs, out of chair, do some typical machine or free lifts faster) Add chains (see next slide) or elastics to some free lifts & do them fast Lift & throw sandbags (weightlifting or other movements) Olympic weightlifting movements (see next slide) Life Fitness cable machines (certain models with extra vertical cable loops) (see next slide) Lift and throw and drop weigh into sand pit (e.,g weightlifting movements without the catch) Air resistance (e.g., Keiser brand) Computerized weight equipment that allows the release of the mass Difficult to Implement Kraemer & Newton. (2000). Training for muscular power. Phys Med Rehab Clin North Amer. 11(2): 34 341-368. 34 U 17  11/13/2024 KIN 410 MC unit 3b Resistance Training 35 35 KIN 410 MC unit 3b Resistance Training 36 36 U 18  11/13/2024 KIN 410 MC unit 3b Resistance Training 37 37 Do people who train athletes really think about things like the force velocity curve??? Matt Solomon, Joe Dolcetti, Troy Jones and Sam Portland, How Just 100g Of Resistance Can Change The Sprinting World, Science For Sport Podcast #215, https://scienceforsport.fireside.fm/215 Goal of KIN 410: You have the basic knowledge to go on and engage/read/listen to the cutting-edge people in the human movement fields, and can understand the KIN 410 MC unit 3b Resistance Training issues and use their information. 38 38 U 19  11/13/2024 WTP: How to train for power (part 2)? KIN 410 MC unit 3b Resistance Training 39 39 Ballistic resistance training… KIN 410 MC unit 3b Resistance Training But why one arm only? 40 40 U 20  11/13/2024 Discuss Bilateral Deficit KIN 410 MC unit 3b Resistance Training 41 41 Leads to discussion of: Unilateral training: KIN 410 MC unit 3b Resistance Training 42 42 U 21  11/13/2024 Mike Boyle text 2004, page 213. Advances in Functional Training: (Motor Control unit 3c, Guideline #8, example #2) KIN 410 MC unit 3b Resistance Training 43 43 Listen to: Unilateral training (versus bunny hopping?) (Motor Control unit 3c, Guideline #8, example #1) Sean Hayes, Buffalo Bills strength coach, StrengthCoach.com podcast episode 3, 11-30-07 KIN 410 MC unit 3b Resistance Training 44 44 U 22  11/13/2024 KIN 410 MC unit 3b Resistance Training 45 45 Unstable versus stable training Example #1 (Motor Control unit 3c, Guideline 15, example #1) 2/18/08 Interviews with Juan Carlos Santana & Bill Kraemer. Stability versus balance training, and muscle activation levels (2.5 min) Example #2 (Motor Control unit 3c, Guideline 15, example #2) Matt Solomon & Christian Woodford, Science for Sport Podcast Episode 113. Kill Sport Specific Training: The Truth Behind Maximising Sport Performance. https://scienceforsport.fireside.fm/113 (41 sec) KIN 410 MC unit 3b Resistance Training 46 46 U 23  11/13/2024 BOSU Ball: The Good, Bad, and Ugly by Eric Cressey 06/23/14 http://www.t-nation.com/training/bosu-ball-the-good-bad- and-ugly/print Where It All Began Unstable surface training's original application was in clinical rehabilitation settings, particularly with respect to functional ankle instability. But what about making athletes bigger, stronger, faster, and more agile? KIN 410 MC unit 3b Resistance Training 47 47 The Problem … UST effectively ignores the principle of specificity of training, at least in the lower body. Most athletic endeavors take place on stable surfaces, with instability applied further up the kinetic chain. While the lower extremity functions in predominantly closed-chain motion, the torso and arms often encounter instability in open-chain motion while the base is stable. Generally, in athletics, this "base" is the feet, and in a standing position. Conversely, lower body instability training should be imposed in much more sport-specific ways via several training modalities on stable surfaces. Remember, this is all about specificity; as an example, a running back's legs and body get hit by opposing players, but the ground never moves underneath him. As we've always known, if you train slowly - as with UST - you'll be slow. To make things a bit geekier, activation of antagonist musculature increased with UST as a mechanism to increase joint stability. This acute modification works contrary to one long-term benefit of resistance training that's conducive to strength gains: reduced antagonist activity. {Chalmers notes: unstable surface training INHIBITS a desired neural adapatation to resistance training!} KIN 410 MC unit 3b Resistance Training 48 48 U 24  11/13/2024 Graph of stability range of exercises with :  Prime mover activation (PM)  Stabilizer (including antagonists) activation (Stabilizers)  NET force delivery in prime mover direction High Low Very Very Stable Unstable Exercise EG? Exercise EG? EG? KIN 410 MC unit 3b Resistance Training 49 49 Continuation of Cressey article… Practical Applications …so what do we do instead? Very simply, we look to specificity. For example, a destabilizing torque might be applied further up the kinetic chain with the athlete's feet fixed on the ground, essentially simulating what happens when a football players is tackled. Anti-rotation drills in half-kneeling, tall kneeling, and standing positions are good examples. Unilateral lower-extremity exercises are, by nature, instability training because of the smaller base of support, which is also constantly changing with lunge variations. And, when you use variations where the weight is positioned up at the shoulders, you actually increase the amount of instability, as the center of mass is moved farther up from the base of support. Uneven loading also has merit, as the positioning of this weight moves the center of gravity closer to the edge of the base of support, so the athlete must counteract it with muscular activation. This applies to the cable exercises noted above (as well as rotational medicine ball drills), but also asymmetrically loaded drills like one-arm farmer's walks and one-arm lateral lunges, to name a few. KIN 410 MC unit 3b Resistance Training 50 50 U 25  11/13/2024 Example #3 Steve Magness, The Science of Running: How to find your limit and train to maximize your performance (2014), Origin Press KIN 410 MC unit 3b Resistance Training 51 51 Loading for Unilateral training: not the reverse of the bilateral deficit WHY? Hint: Mike Boyle’s explanation of stabilizer and neutralizers (i.e. antagonists) activation during unilateral training. KIN 410 MC unit 3b Resistance Training 52 52 U 26  11/13/2024 Oilers Video Discuss observed:  Planes of motion (producing challenges to neural coordination)  Range of stability challenges (and how stability is challenged) (producing challenges to neural coordination)  Range of load & velocity combinations KIN 410 MC unit 3b Resistance Training 53 53 lowest degree of Increasing challenge and complexity for nervous system Highest degree freedom Increasingly realistic movement of freedom * Bilateral * Bilateral movement * Bilateral movement * Unilateral hand or foot movement movement * 2 hands or feet fixed together * 2 hands or feet NOT fixed together * 2 hands or feet fixed together * load & often body stabilized for you Not single plane Not single plane Not single plane Single plane of Single plane of Single plane of 3 major planes 3 major planes 3 major planes of 3 major of 3 major of 3 major planes planes planes 0 12 2 2 4 8 3 12 19 = machine = Traditional free 17 weights lifts (Squat, bench press, barbell bicep curl) 11 Not used by Data for Oilers Exercise Video Oilers KIN 410 MC unit 3b Resistance Training 54 54 U 27  11/13/2024 lowest degree of Increasing challenge and complexity for nervous system Highest degree freedom Increasingly realistic movement of freedom * Bilateral * Bilateral movement * Bilateral movement * Unilateral hand or foot movement movement * 2 hands or feet fixed together * 2 hands or feet NOT fixed together * 2 hands or feet High fixed together * load & often Prime mover activation body stabilized for you Not single plane Not single plane Not single plane Single plane of Single plane of Single plane of 3 major planes 3 major planes 3 major planes of 3 major of 3 major of 3 major planes planes planes 0 12 2 2 4 8 3 Low 12 19 Why is this level of = machine = Traditional free 17 weights lifts (Squat, bench stability important to press, barbell bicep curl) include? Very Very Why is this level of Stable 11 Unstable stability important to Exercise Not used by Data for Oilers Exercise Video Exercise Oilers include? What exercise examples are TOO EXTREME on stability range axis? KIN 410 MC unit 3b Resistance Training 55 55 lowest degree of Increasing challenge and complexity for nervous system Highest degree freedom Increasingly realistic movement of freedom * Bilateral * Bilateral movement * Bilateral movement * Unilateral hand or foot movement movement * 2 hands or feet fixed together * 2 hands or feet NOT fixed together * 2 hands or feet High fixed together * load & often body stabilized for you Not single plane Not single plane Not single plane Single plane of Single plane of Single plane of 3 major planes 3 major planes 3 major planes of 3 major of 3 major of 3 major planes planes planes 0 12 2 2 4 8 3 Low 12 19 = machine = Traditional free 17 weights lifts (Squat, bench press, barbell bicep curl) TRX (ring) Very Bench versus press Very Stable Press 11 Unstable Exercise Not used by Oilers Data for Oilers Exercise Video Exercise Matt Solomon & Tim Stevenson, Bulletproof Your Shoulders With Elite Level What people Training, reallyScience NEED to bench For Sport, Episode 181,press for https://scienceforsport.fireside.fm/181 functional performance (besides Powerlifters, who compete KIN in3bthe 410 MC unit benchTraining Resistance press)? 56 56 U 28  11/13/2024 Chalmers is not the only person who hates machine weights! Why do we hate them? Motor Control unit 3c, Guideline 1 Example 1: Means: Neural adaptations learned on machine are the WRONG patterns and these wrong patterns can impair performance and can cause injury. Vern Gambetta, Athletic Development: Art & Science of Functional Sports Conditioning, Human Kinetics, 2007, Machines (pg 25): KIN 410 MC unit 3b Resistance Training 57 57 Machine safety & body position (Gambetta, pg 193): “Certainly, athletes who resistance train in a seated position would be well advised to question their KIN 410 MC rationale” (McGill unit 3b Resistance 3rd ed pg Training 58 94) 58 U 29  11/13/2024 Chalmers is not the only person who HATES biceps curls (and other single joint/isolation exercises)! Why do we hate them? Stone, M., Stone, M., Lamont, H. (2003) Explosive Exercise Retrieved December 16, 2003, from http://www.coachesinfo.com/article/242/ “Because of these alterations in activation patterns, selection of exercises for strength/power training should be viewed as movement specific rather than simply training a muscle(s). Improvement in the efficiency of intra and especially inter muscular activation implies an enhanced coordinative ability and is an important mechanism contributing to improved strength expression (Semmler and Enoka 2001).” Motor Control unit 3c, Guideline 4 Mike Bahn, MS, CSCS, Arizona Diamondbacks. (2004) Personal Communication "Train movements, not muscles. And I agree that there is a place for isolation movements in early stages of rehab, but other than that, not much use from a practical standpoint. Our programs don't even include isolation movements like bicep curls or tricep extensions, as those muscles are used quite a bit in more functional exercises (some guys do them at the end of our workouts for the "beach muscles", but that is their choice). KIN 410 MC unit 3b Resistance Training 59 59 EXCEPTION TO THE “TRAIN COORDINATED MULTIJOINT MOVEMENTS CONCEPT” = certain isolation exercises are good (Motor Control unit 3c, Guideline 14) More Advanced (WHY?) Beginner (WHY?) Beginner (WHY?) More Advanced (WHY?) KIN 410 MC unit 3b Resistance Training Most Advanced (WHY?) 60 60 U 30  11/13/2024 Why does Chalmers think she gets a LOT out of this exercise, she would not get out of “traditional” lifts? How can you make it a bit EASIER for another person? (you, or your clients, don’t have to do EXACTLY what others do. You can see an exercise, use it as an idea, & think about how you can modify this exercise, make it easier, harder, keep the good parts) If the above is too challenging, HOW CAN YOU SIMPLIFY IT for your client? Think about options to reduce the : ROM demand force & velocity demand balance demand KIN 410 MC unit 3b Resistance Training 61 61 Why does Chalmers think stair walking is a GREAT exercise, especially for middle aged to older people? How can you make it a bit harder for this young person? KIN 410 MC unit 3b Resistance Training 62 62 U 31  11/13/2024 What should I SEE you doing if I watch your resistance training over a period of time (e.g. weeks or months) What do you ensure you include in your resistance training to develop your neuromuscular adaptations? KIN 410 MC unit 3b Resistance Training 63 63 U 32