Slide 1NEEDS ANALYSISTRAINING FREQUENCYEXERCISE SELECTIONEXERCISE ORDERTRAINING LOAD AND REPSSlide 7TRAINING LOAD AND REPSTRAINING LOAD AND REPSTRAINING LOAD AND REPSVOLUMEVOLUMEREST PERIODSREST PERIODSPUTTING IT TOGETHERSample workoutsCHAPTER 15RESISTANCE TRAININGNEEDS ANALYSIS•EVALUATE THE SPORT•MOVEMENTS•PHYSIOLOGICAL NEEDS•COMMON INJURIES•EVALUATE THE ATHLETES•AGE•TRAINING STATUS•TRAINING GOALS- TALK TO THE COACHTRAINING FREQUENCY•SEASON (IN/OFF/PRE)•OTHER TRAINING (PRACTICE? CONDITIONING? YOGA?)•TRAINING LOAD/VOLUME•COACH’S PREFERENCE•UPPER/LOWER SPLIT VS TOTAL BODY SPLITEXERCISE SELECTION•EQUIPMENT AVAILABLE•EXPERIENCE, STAFF TO ATHLETE RATIO•CORE VS ASSISTANCE EXERCISES•MUSCLE BALANCE•COMMON INJURIES•TIME AVAILABLEEXERCISE ORDER•POWERCORE ASSISTANCE•UPPER/LOWER: CLEAN, SQUAT, BENCH, RDL, CHIN-UPS•PUSH/PULL: BENCH, CHIN-UPS, DIPS, BB ROW•PRE-EXHAUST- FATIGUING A LARGE MUSCLE GROUP WITH A SINGLE JOINT EXERCISE BEFORE PERFORMING A MULTI JOINT EXERCISE FOR THE SAME MUSCLE GROUP•SUPERSET- ALTERNATING SETS BETWEEN OPPOSING MUSCLE GROUPS•COMPOUND SET- ALTERNATING SETS BETWEEN THE SAME MUSCLE GROUPTRAINING LOAD AND REPS•LOAD- THE AMOUNT OF WEIGHT DONE IN A SET•INTENSITY- QUALITY OF WORK PERFORMED•REPITITION VOLUME- THE NUMBER OF REPS PERFORMED•ASSIGNING LOADS TO REPS•PERCENTAGE BASED•EFFORT BASEDTRAINING LOAD AND REPS•FINDING A 1 RM•PPROPER WARM-UP•ADEQUATE REST•TECHNIQUE/SAFETY CONSIDERATIONS•FINDING A PREDICTED MAX•THREE-FIVE REPS•(.033 x WEIGHT x REPS)+ WEIGHT= MAX•TABLE 15.9•ASSIGNING REPS BASED ON A SPORT GOALTRAINING LOAD AND REPS•HOW TO ASSIGN REPSGOAL LOAD (%RM) REPSSTRENGTH 85%+ 6 OR LESSPOWER (SINGLE) 80-90% 1-2POWER (MULT) 75-85% 3-5HYPERTROPHY 67-85% 6-12ENDURANCE 67% OR LESS 12+TRAINING LOAD AND REPS•VARIATION OF TRAINING LOAD•HEAVY DAYS/LIGHT DAYS•DELOAD WEEKS•PROGRESSION OF TRAINING LOAD•TWO FOR TWO RULE•EFFORT BASED PROGRAMS•AMOUNT OF LOAD INCREASE•UPPER BODY: FIVE TO TEN POUNDS•LOWER BODY: TEN-FIFTEEN POUNDSVOLUME•VOLUME- TOTAL AMOUNT OF WEIGHT LIFTED DURING A TRAINING SESSION•SET- GROUP OF REPITITION PERFORMED WITHOUT STOPPING•MULTIPLE VS SINGLE SETS•SINGLE SETS TO FAILURE ARE EQUALLY AS ADEQUATE IF DONE CORRECTLY•TIME CONSIDERATIONS •18-20 SETS TYPICALLY 1 HOURVOLUME•STRENGTH= 2-6 SETS•POWER (SINGLE AND MULTIPLE EFFORT)= 3-5 SETS•HYPERTROPHY= 3-6 SETS•MUSCULAR ENDURANCE= 2-3 SETSREST PERIODS•REGULARLY OVERLOOKED ASPECT OF TRAINING, BUT CAN GREATLY CHANGE THE WORKOUT.•TWO ATHLETES DO THE SAME LIFT, ONE DOES IT IN 45 MINUTES; THE OTHER 75 MINUTES.REST PERIODS•STRENGTH= 2-5 MINUTES•POWER (SINGLE AND MULTIPLE)= 2-5 MINUTES•HYPERTROPHY= 30-90 SECONDS•ENDURANCE= LESS THAN 30 SECONDSPUTTING IT TOGETHER•SET THE LOGISTICS•GOALS, DAYS PER WEEK, TIME, NUMBER OF ATHLETES, TRAINING STATUS, ETC.•ASSIGN POWER EXERCISES- ONE PER DAY?•ASSIGN CORE LIFTS- UPPER AND LOWER•ASSIGN ASSISTANCE EXERCISES- POSTERIOR CHAIN•SET REP SCHEMES•GOALS•EFFORT OR PERCENTAGE BASED•CHECK FOR BALANCE/INJURY PREVENTIONSample workouts•Florida Gators Football- •4 days- •Monday(L)- Clean (safer) 4/5x5, Squat 5x8, Leg curl 3x10-12, Step up 3x10-12, single leg RDL 3x8-10, loop walk(ab) , manual adduction(ad), calf raise• Tuesday(U)- Bench, Barbell row, Incline press(DB), pull down, Shoulder press(BB), rear delt flys, neck, shrugs, core• Thursday(L),