Program Design Exercise PDF

1   Exercise Type  Core and Assistance Exercises  Structural and Power Exercises  Movement Analysis of the Sport  Sport-Specific Exercises  Muscle Balance  Exercise Technique Experience  Availability of Resistance Training Equipment  Available...

1   Exercise Type  Core and Assistance Exercises  Structural and Power Exercises  Movement Analysis of the Sport  Sport-Specific Exercises  Muscle Balance  Exercise Technique Experience  Availability of Resistance Training Equipment  Available Training Time per Session 2   Core and Assistance Exercises Core exercises recruit one or more large muscle areas, involve two or more primary joints (multi- joint), and receive priority when selecting exercises because of their direct application to the sport. Assistance exercises usually recruit smaller muscle areas, involve only one primary joint (single-joint), and are considered less important to improving sport performance. Common application is for injury prevention and rehabilitation. Load and reps are typically different as well 33   Structural and Power Exercises Structural exercises emphasize loading the spine directly or indirectly. Power exercises are structural exercises that are performed very quickly or explosively. 44   Sport-Specific Exercises The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport. This concept is called training specificity or the specific adaptation to imposed demands (SAID Principle). Consider plane of movement, muscles, & movement speed Ex. Jumping specificity: power clean > back squat > leg press > ?. Plyometrics? 55  Tab. 17.3. Haff et al. 2016. Essentials of 6 Strength… Human Kinetics   Balance of muscular strength across joints and between opposing muscle groups.  agonist: The muscle or muscle group actively causing the movement.  antagonist: The sometimes passive muscle or muscle group located on the opposite side of the limb.  Muscle balance does not always mean equal strength, just a proper ratio of strength, power, or muscular endurance. Example: Ideally, >2:3 knee flexor to extensor ratio 77   Exercise Technique Experience Do not assume that an athlete will perform an exercise correctly. If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed.  Availability of Resistance Training Equipment Might have to substitute less specific exercises if you don’t have the right equipment or enough plates.  Available Training Time per Session Prioritize time-efficient exercises when time is limited. 8 8  Training Status Sport Season Training Load and Exercise Type Other Training 9   Training frequency is the number of training sessions completed in a given time period.  Training Status Training status affects the number of rest days needed between sessions. Three workouts per week are recommended for many athletes to allow sufficient recovery between sessions. Tab. 17.4. Haff et al. Novice 2016. Essentials of Strength… Human Moderate Kinetics Extensive Experience 10 10   The general guideline is to schedule training sessions so that there is at least one rest or recovery day — but not more than three — between sessions that stress the same muscle groups.  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. 11 11  Tab. 17.5. Haff et al. 2016. Essentials of Strength… Human Kinetics 12   Sport Season Seasonal demands of the sport may limit the time available for resistance training. Tab. 17.6. Haff et al. 2016. Essentials of Strength… Human Kinetics 13 13   Training Load and Exercise Type Athletes who train with maximal or near- maximal loads require more recovery time prior to their next training session. Common techniques for advanced athletes are to alternate ‘heavy’ days with ‘light days’ to stimulate strength gains, while also allowing for proper recovery. This is particularly important for multijoint exercises. 14 14   Other Training Training frequency is influenced by the overall amount of physical stress. Consider the effects of: other aerobic or anaerobic training sport skill practice physically demanding occupations 15 15  Power, Other Core, Then Assistance Exercises Upper and Lower Body Exercises (Alternated) “Push” and “Pull” Exercises (Alternated) Supersets and Compound Sets 16   Exercise order is the sequence of resistance exercises performed during one training session.  Power, Other Core (multijoint), then Assistance Exercises Power exercises Examples: power clean, push jerk, plyometrics Core (nonpower; multijoint) exercises Examples: bench press, squat Assistance (single-joint) exercises Examples: arm curl, knee extension 17 17   Upper and Lower Body Exercises (Alternated) One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. If the exercises are performed with minimal rest periods, this method is also referred to as circuit training. 18 18   “Push” and “Pull” Exercises (Alternated) Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (e.g., bench press, shoulder press, and triceps extension) with pulling exercises (e.g., lat pulldown, bent-over row, biceps curl). 19 19   Supersets and Compound Sets A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). A compound set involves sequentially performing two different exercises for the same muscle group. 20 20   Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016. 21 21