Program Design: Load & Reps PDF

1   Terminology Used to Quantify and Qualify Mechanical Work  Relationship Between Load and Repetitions  1RM and Multiple-RM Testing Options  Testing the 1RM  Estimating a 1RM Using a 1RM Table Using Prediction Equations  Multiple-RM Te...

1   Terminology Used to Quantify and Qualify Mechanical Work  Relationship Between Load and Repetitions  1RM and Multiple-RM Testing Options  Testing the 1RM  Estimating a 1RM Using a 1RM Table Using Prediction Equations  Multiple-RM Testing Based on Goal Repetitions 2   Assigning Load and Repetitions Based on the Training Goal  Repetition Maximum Continuum  Percentage of the 1RM How to Calculate a Training Load Assigning Percentages for Power Training  Variation of the Training Load  Progression of the Training Load  Timing Load Increases  Quantity of Load Increases 3   load: Most simplistically referred to as the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program.  1-repetition maximum (1RM): Greatest amount of weight that can be lifted with proper technique for only one repetition.  repetition maximum (RM): Most weight lifted for a specified number of repetitions. 44   Relationship Between Load and Repetitions The heavier the load, the lower the number of repetitions that can be performed. Not an exact science Most lifters will not be able to lift these amounts for multiple sets 55 Tab. 17.7. Haff et al. 2016. Essentials of Strength… Human Kinetics   Testing the 1RM 1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. Choose core (multi-joint) exercises for 1RM testing. Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing.  Use multiple-RMs for assistance exercises 6 6 77   Using a 1RM Table  To estimate the athlete’s 1RM, consult table 17.8 (in Essentials of Strength Training and Conditioning, Fourth Edition).  In the “Max reps (RM) = 5” (%1RM = 87) column, first find the tested 5RM load; then read across the row to the left to discover the athlete’s projected 1RM. 8 8 Tab. 17.8. Haff et al. 2016. Essentials of Strength… Human Kinetics   Estimating a 1RM Using Prediction Equations Equations are available to predict the 1RM from multiple-RM loads. They are most accurate when based on low (≤10) multiple-RM testing.  Multiple-RM Testing Based on Goal Repetitions A third option for determining training loads requires the strength and conditioning professional to first decide the number of repetitions (i.e., the goal repetitions) the athlete will perform in the 9 actual program for the exercise being tested. 9  Figure 15.3 Fig. 17.3. Haff et al. 2016. Essentials of Strength… Human Kinetics 10   Repetition Maximum Continuum (Figure 17.3 on previous slide) Use relatively heavy loads if the goal is strength or power. % RM will be ~10-15% lower for power lifts Use moderate loads for hypertrophy. Use light loads for muscular endurance. A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are blended at any given RM. 11 11  Load & Reps VERY Important Table! Fig. 17.9. Haff et al. 2016. Essentials of Strength… Human Kinetics 12  Tab. 17.7. Haff et al. 2016. Essentials of Strength… Human Kinetics 13 13   The training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.  Percentage of the 1RM Suited for multi-joint exercises Lower Percentages (~10-15%) for Power Training Single-effort power events (e.g., shot put, high jump, weightlifting) and for Multiple-effort power events (e.g., basketball, volleyball).  Assistance (single-joint) Exercises Should be at an 8-20RM 14 14  Fig. 17.2. Haff et al. 2016. Essentials of Strength… Human Kinetics 15   “Heavy day” loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions.  The loads for the other training days are reduced (intentionally) to provide recovery after the heavy day while still maintaining sufficient training frequency and volume. 16 16 Tab. 17.7. Haff et al. 2016. Essentials of Strength… Human Kinetics   Progression of the Training Load Timing Load Increases As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time. Monitoring each athlete’s training and response helps the strength and conditioning professional know when and to what extent loads should be increased. 2-for-2 rule: A conservative method that can be used to increase an athlete’s training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to 17 17 that exercise for the next training session.   Quantity of Load Increases  Table 15.10 provides general recommendations.  Variations in training status, load-volumes, and exercises greatly influence appropriate load increases.  Relative load increases of 2.5% to 10% can be used in place of the absolute values in table 15.10. 18 18 Tab. 17.10. Haff et al. 2016. Essentials of Strength… Human Kinetics   Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016. 19 19