chapter

15

Resistance Training

Resistance
Training

Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D

Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA

Chapter Objectives
Evaluate sport requirements and assess an
athlete.
Select exercises based on type, sport specificity, technique experience, equipment
availability, and time availability.
Determine training frequency based on
training status, sport season, load, exercise
type, and other concurrent exercise.
Arrange exercises in a training session.
(continued)

Chapter Objectives (continued)

Determine 1-repetition maximum (1RM),
predicted 1RM from a multiple RM, and RM
loads.
Assign load and repetitions based on the
training goal.
Determine how to increase exercise load.
Assign training volumes according to the
athletes training status and training goal.
Determine rest period lengths based on the
training goal.

Resistance Training
Resistance Training Program Design
Variables

Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods

Section Outline
Step 1: Needs Analysis
Evaluation of the Sport
Assessment of the Athlete
Training Status
Physical Testing and Evaluation
Primary Resistance Training Goal

Step 1: Needs Analysis

Needs analysis is a two-stage process that
includes an evaluation of the requirements
and characteristics of the sport and an
assessment of the athlete.

Step 1: Needs Analysis

Evaluation of the Sport
movement analysis: Body and limb movement
patterns and muscular involvement.
physiological analysis: Strength, power, hypertrophy,
and muscular endurance priorities.
injury analysis: Common sites for joint and muscle
injury and causative factors.

Step 1: Needs Analysis

Assessment of the Athlete
Training Status
Type of training program
Length of recent regular participation in previous training
program(s)
Level of intensity involved in previous training program(s)
Degree of exercise technique experience

Table 15.1

Step 1: Needs Analysis

Assessment of the Athlete
Physical Testing and Evaluation
Tests should relate to the athletes sport.
Use the results of the movement analysis to select tests.
After testing, compare results with normative or descriptive
data to determine the athletes strengths and weaknesses.

Primary Resistance Training Goal

Typically to improve strength, power, hypertrophy, or
muscular endurance.
Concentrate on one training outcome per season.

Table 15.2

Section Outline
Step 2: Exercise Selection
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

Step 2: Exercise Selection

Step 2 involves choosing exercises for a
resistance training program.

Step 2: Exercise Selection

Exercise Type
Core and Assistance Exercises
Core exercises recruit one or more large muscle areas,
involve two or more primary joints, and receive priority
when one is selecting exercises because of their direct
application to the sport.
Assistance exercises usually recruit smaller muscle areas,
involve only one primary joint, and are considered less
important to improving sport performance.

Step 2: Exercise Selection

Exercise Type
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.

Step 2: Exercise Selection

Movement Analysis of the Sport
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).

Table 15.3

Step 2: Exercise Selection

Movement Analysis of the Sport
Muscle Balance
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.

Step 2: Exercise Selection

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
Available Training Time per Session
Prioritize time-efficient exercises when time is
limited.

Section Outline
Step 3: Training Frequency

Training Status
Sport Season
Training Load and Exercise Type
Other Training

Step 3: Training Frequency

Training frequency is the number of training
sessions completed in a given time period.
For a resistance training program, a common
time period is one week.

Step 3: Training Frequency

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.

Key Point
The general guideline is to schedule training sessions so that there is at least one
rest or recovery daybut not more than
threebetween sessions that stress the
same muscle groups.

Table 15.4

Key Point
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.

Table 15.5

Step 3: Training Frequency

Sport Season
Seasonal demands of the sport may limit the time
available for resistance training.

Table 15.6

Step 3: Training Frequency

Training Load and Exercise Type
Athletes who train with maximal or near-maximal
loads require more recovery time prior to their next
training session.

Step 3: Training Frequency

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, and
physically demanding occupations.

Section Outline
Step 4: Exercise Order

Power, Other Core, Then Assistance Exercises

Upper and Lower Body Exercises (Alternated)
Push and Pull Exercises (Alternated)
Supersets and Compound Sets

Step 4: Exercise Order

Exercise order is the sequence of resistance exercises performed during one
training session.

Step 4: Exercise Order

Power, Other Core, Then Assistance
Exercises
Power exercises such as the snatch, hang clean,
power clean, and push jerk should be performed
first in a training session, followed by other
nonpower core exercises and then assistance
exercises.

Key Term
preexhaustion: Reverse exercise arrangement where the athlete purposely fatigues a
large muscle group as a result of performance
of a single-joint exercise prior to a multijoint
exercise involving the same muscle.

Step 4: Exercise Order

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.

Step 4: Exercise Order

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).

Step 4: Exercise Order

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.

Section Outline
Step 5: Training Load and Repetitions
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

(continued)

Section Outline (continued)

Step 5: Training Load and Repetitions
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

Step 5: Training Load and Repetitions

Terminology Used to Quantify and Qualify
Mechanical Work
Mechanical work = force displacement
Load-volume is a practical measure for the quantity
of work performed in resistance training.
Load-volume = weight units repetitions
Arrangement of repetitions and sets affects the
intensity value, a measure of the quality of work
performed.

Step 5: Training Load and Repetitions

Relationship Between Load and Repetitions
The heavier the load, the lower the number of
repetitions that can be performed.
Load is commonly described as a percentage of a
1-repetition maximum (1RM) or as a repetition
maximum (RM).

Key Terms
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.

Table 15.7

Step 5: Training Load and Repetitions

1RM and Multiple-RM Testing Options
Testing the 1RM
1RM testing requires adequate training status (intermediate
or advanced) and experience with the exercises being
tested.
Choose core 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.

Figure 15.1

Reprinted, by permission, from Earle, 2006.

Step 5: Training Load and Repetitions

1RM and Multiple-RM Testing Options
Estimating a 1RM
Using a 1RM Table
To estimate the athletes 1RM, consult table 15.8 (pp. 397398 in Essentials of Strength Training and Conditioning, Third
Edition).
In the Max reps (RM) = 10 (%1RM = 75) column, first find
the tested 10RM load; then read across the row to the left to
discover the athletes projected 1RM.

Step 5: Training Load and Repetitions

1RM and Multiple-RM Testing Options
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) multipleRM 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 actual program for the exercise being
tested.

Step 5: Training Load and Repetitions

Assigning Load and Repetitions Based on
the Training Goal
Once decided on, 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.

Assigning Training Loads

and Repetitions
Figure 15.2 (next slide)
Summary of testing and assigning training loads and
repetitions

Figure 15.2

Reprinted, by permission, from Earle, 2006.

Step 5: Training Load and Repetitions

Assigning Load and Repetitions Based on
the Training Goal
Repetition Maximum Continuum

Use relatively heavy loads if the goal is strength or power.

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.

Repetition Maximum Continuum

Figure 15.3 (next slide)
The repetition ranges shown for power in this figure
are not consistent with the %1RMrepetition
relationship.
On average, loads equaling about 80% of the 1RM
apply to the two- to five-repetition range.

Figure 15.3

Step 5: Training Load and Repetitions

Assigning Load and Repetitions Based on
the Training Goal
Percentage of the 1RM
The relationship between the percentage of the 1RM and
the estimated number of repetitions that can be performed
at that load allows the strength and conditioning professional to assign a specific resistance to be used for an
exercise in a training session.
The training goal is attained when the athlete lifts a load of
a certain percentage of the 1RM for the goal number of
repetitions.

Table 15.9

Step 5: Training Load and Repetitions

Assigning Load and Repetitions Based on
the Training Goal
Percentage of the 1RM
How to Calculate a Training Load
Assigning Percentages for Power Training
To promote program specificity, particular load and repetition
assignments are indicated for athletes training for single-effort
power events (e.g., shot put, high jump, weightlifting) and for
multiple-effort power events (e.g., basketball, volleyball).

Step 5: Training Load and Repetitions

Variation of the Training Load
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.

Step 5: Training Load and Repetitions

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 athletes training and response helps the
strength and conditioning professional know when and to
what extent loads should be increased.

Key Term
2-for-2 rule: A conservative method that can
be used to increase an athletes 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 that
exercise for the next training session.

Step 5: Training Load and Repetitions

Progression of the Training Load
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.

Table 15.10

Section Outline
Step 6: Volume
Multiple Versus Single Sets
Training Status
Primary Resistance Training Goal
Strength and Power
Hypertrophy
Muscular Endurance

Key Terms
volume: The total amount of weight lifted in a
training session.
set: A group of repetitions sequentially performed before the athlete stops to rest.
repetition-volume: The total number of repetitions performed during a workout session.
load-volume: The total number of sets multiplied by the number of repetitions per set then
multiplied by the weight lifted per rep.

Step 6: Volume
Multiple Versus Single Sets
Single-set training may be appropriate for untrained
individuals or during the first several months of
training, but many studies indicate that higher
volumes are necessary to promote further gains in
strength, especially for intermediate and advanced
resistance-trained athletes.

Step 6: Volume
Training Status
It is appropriate for an athlete to perform only one or
two sets as a beginner and to add sets as he or she
becomes better trained.

Step 6: Volume
Primary Resistance Training Goal
Training volume is directly based on the resistance
training goal.
Table 15.11 summarizes guidelines for number of
repetitions and sets for strength, power, hypertrophy, and muscular endurance.

Table 15.11

Step 6: Volume
Primary Resistance Training Goal
Strength and Power
Volume assignments for power training are typically lower
than those for strength training in order to maximize the
quality of exercise.

Step 6: Volume
Primary Resistance Training Goal
Hypertrophy
Increases in muscular size are associated with higher
training volumes and performing three or more exercises
per muscle group.

Muscular Endurance
Programs for muscular endurance involve many repetitions
(12 or more) per set, lighter loads, and fewer sets.

Section Outline
Step 7: Rest Periods
Strength and Power
Hypertrophy
Muscular Endurance

Step 7: Rest Periods

The time dedicated to recovery between
sets and exercises is called the rest period
or interset rest.
The length of the rest period between sets
and exercises is highly dependent on the
goal of training, the relative load lifted, and
the athletes training status.

Table 15.12

Step 7: Rest Periods

Strength and Power
Maximal or near-maximal loads require longer rest periods.
Guidelines range from 2 to 5 minutes.

Hypertrophy
Short to moderate rest periods are required.
Typical strategies range from 30 seconds to 1.5 minutes.

Muscular Endurance
Very short rest periods of 30 seconds or less are required.