What are the 7 things that go into making a program
- needs analysis
- Training focus/frequency
- Exercise Selection
- Exercise order
- Training load and repetitions
- Volume
- Rest periods
What are the 6 components of a needs analysis
- Sport background
- Social/Environmental
- Physical/Injuries
- Physiological
- Time-motion analysis/ kinetic analysis
- Psychological
Sport Analysis
- What is the sport ( team vs individual, position, level of competition)
- Competition schedule
- Equipment
- Field of play ( Size, surface, indoor vs outdoor
- Sport culture/routines
Athlete analysis
- Body composition
- Competitive level
- Training age
- Injury history
Time Motion Analysis
PHYSIOLOGICAL
- Energy system utilization
- work to rest ratios
- heart rate zone
BIOMECHANICL
- Sprinting, jumping, throwing
- Volume and intensities
Training Focus/ Adaptations
- Mobility
- Conditioning
- Resistance Training
- Power
- Movement (SAQ)
How is Training Frequency determined
- Training age
- Sport Season (on vs off)
- Workload (social, life, school)
- Goals
Frequency guidelines vs training status
- Beginner: 2-3
- Intermediate: 3-4
- Advanced: 4-7
Exercise Order
- Primary exercises: multi-joint, free weight, multi-plane movements. high intensity for each muscle group, highest demand on body and nervous system
- Secondary exercises: Slightly lower demand on the body and central nervous system
- Auxiliary: Isolation movements or machines, considerable less weight, less demand on nervous system
- Remedial: muscle imbalances or weak points
Order of exercises in a total body workout
- Perform large muscle group exercises before small muscle group exercises
- Perform multiple-joint exercises before single joint
- Training for power: total body before basic
- Rotate upper and lower or opposing exercises
Training volume based on goals
STRENGTH: <6 reps, 2-6 sets
POWER(single effort event): 1-2 reps, 3-5 sets
POWER(multiple-effort event): 3-5 reps, 3-5 sets
HYPERTROPHY: 6-12 reps, 3-6 sets
MUSCULAR ENDURANCE: >12 reps, 2-3 sets
Loading Exercises
%1RM
- Very light: <30
- Light: 30-49
- Moderate: 50-69
- Hard: 70-84
- Very hard: >84
- Max: 100
Volume-Intensity relationship
Inversely related
Load based on training goal
%1rm
STRENGTH: >85%
POWER (single-effort event): 80-90%
POWER (multiple effort event): 75-85%
HYPERTROPHY: 67-85%
MUSCULAR ENDURANCE: <67
Rest periods based on training goals
STRENGTH: 2-5 min
POWER (single-effort event): 2-5 min
POWER (multiple effort event): 2-5 min
HYPERTROPHY: 30s to 1.5 min
MUSCULAR ENDURANCE: <30
Supersetting exercises format
- ALterating upper and lower
- alternating push and pull
- compound ( horizontal and vertical)
Def: Volume
The total amount of weight lifted in a training session
Def: Set
A group of repetitions sequentially performed before the athlete stops to rest
Def: Repetition-volume
the total number of repetitions performed during a workout session
Def: Load-volume
The total number of sets multiplied by the number of repetitions per set then multiplied by the weight lifted per rep
Quantifying mechanical work
Work= force x displacement
Qualifying mechanical work
Load-volume = weight units x repetitions
Relationship between load and repetitions
Inversely proportionate
8 reps = 80%
10 reps = 75%
5 reps = 87%
