Principles of Resistance Training - Designing Your Workout lyrics

As a beginner to resistance training, it may only be a few weeks before you see noticeable gains in muscular strength or endurance. While this can be encouraging, it's important to understand that this progression is not linear. There's levels to this sh**. In order to get past this initial period and continue improving, it's crucial that you spend some time designing a specific resistance training program, using the seven program design variables. Although this can be a complex process at times, you should leave here with the tools and understanding necessary to accomplish this. Needs an*lysis The needs an*lysis is the beginning stage in creating a solid program, and occurs in two parts: I. Evaluation of Requirements a. Movement an*lysis b. Physiological an*lysis c. Injury an*lysis II. Physical Assessment a. Training Status b. Assessment Tests c. Primary Goal Exercise Selection Once your needs have been mapped out and goals explicitly stated, you can use this to identify the desirable types of resistance training exercises. There seems to be an unlimited number of exercises to choose from, so it's helpful to have some way of organizing these different movements. Generally, exercises can be cla**ified as: I. Core II. Assistance However, since we took the time to a**ess specific movement needs, it's important to include exercises that address them. Exercise selection should also address any muscle imbalances that may lead to injury down the road, or else inhibit optimal results. Finally, the last few things that should be considered when selecting exercises are: III. Technique Experience IV. Available Equipment V. Available Training Time Training Frequency The following factors need to be taken into consideration when determining training frequency: I. Training Status II. Sport Season III. Projected Exercise Loads IV. Types of Exercise V. Other Training Exercise Order Despite the profound effect exercise order can have on quality of effort and technique, this is often one of the most neglected aspects of one's program. There are generally four ways to organize your selected exercises: I. Power, Core, Assistance II. Upper and Lower Body (Alternating) III. "Push" and "Pull" (Alternating) IV. Supersets and Compound Sets Training Load and Repetitions Load, i.e. the weight a**igned to an exercise set, is often characterized as the most critical aspect of resistance training. It can also be thought of in terms of "mechanical work". Some important factors to consider here are: I. Relationship Between Load and Repetitions II. 1-Repetition Maximum a. Estimating 1RM b. Goal Repetitions III. Assigning Load and Repetitions Based on Goals a. RM Continuum b. Percentage of 1RM c. Power Training IV. Variation of Training Load V. Progression of Training Load a. Timing of Load Increase b. Quantity of Load Increases Volume Volume deals with the total amount of weight lifted in a training session. It is defined by the repetition-volume, as well as the load-volume. Both play an integral part in personalizing a training program to meet the specific goals of an individual. I. Multiple Versus Single Sets II. Training Status III. Primary Training Goal a. Strength and Power b. Hypertrophy c. Muscular Endurance Rest Periods The final variable of program design is the length, in time, of rest between sets. This is highly dependent on the goal of training and the relative load lifted. For example: I. Strength and Power II. Muscular Endurance III. Hypertrophy