Resistance Training Essentials

jacky

Resistance Training Essentials

• Testing 1RM lift for bench press     and leg press.
  
• Concentric/eccentric perform both     motions.
  
• Spotting for safety during free     weights.
  
• Specificity of training for program     design.
  
• Periodization of training for     variation purposes.
  
• Progressive overload for strength     gains (increase load or reps or frequency).
  
• General to specific exercise     prescription.
  
• Simple to complex program design.
  
• Exercise selection from core to     assistance.
  
• Exercise frequency from 2 to 4     times per week.
  
• Exercise load from 60%-85%.
  
• Exercise repetitions from 2-15     (2-6, 8-12, 10-15).
  
• Exercise volume multiple sets vs     single set.
  
• Super sets agonist then antagonist.
  
• Rest periods increase with load and     vary from 1:1 to 5:1.
  
• Exercise velocity is moderate to     fast for beginners to advanced.
  
• Breathing in and out.
  
• Children and adolescents 8-12 reps     for 1-3 sets for major muscle groups.
  
• Older adults 8-15 reps for 1-3 sets     at 60-80% 1RM.
  
• Male vs female no difference.
  
• Maturation age vs training age know     the difference.
  
• Form over function no bad     exercises, only bad form.
  
• Machines vs free weights degrees of     freedom.
  
• DOMS eccentric muscle actions
  
• NO BAD EXERCISES!
  

1.      Power - max resistance (>90%) with small number of reps (1-3) and sets(1-2) long rest (5 min).

2.      Strength - high resistance (80-90%) with small number of reps (3-6) and sets(1-2) long rest (5 min). Well trained persons only. Hypertrophy will occur.

3.      Hypertrophy - moderate loads (70-80%) with more reps (8-12) and sets (3-5) andshort rest (1-2 min).

4.      Endurance - low resistance (60-70%) with high reps (12-20) and sets (6-12)very low rest (<30 s).

5.      Neuromuscular - strength gains in first 1 or 2 months by untrainedpeople is due to neural activation.

Core exercises (multi-joint before single,large before small, fast before slow)

1.      Squat (king)

2.      Leg press

3.      Bench press

4.      Cable rows

5.      Cleans

6.      Upright rows

7.      Military press

8.      Abdominals

9.      Back extensions

10. Calf raise

11. Biceps

12. Triceps

Free weights preferable over machines forbalance and control.

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