ESSENTIAL

PRINCIPLES OF
RESISTANCE
TRAINING

Designing Muscular Strength & Endurance Programmes

Why Resistance Training?
 Build muscle
 Prepare for sport
 Posture
 Weight Loss
 Body Shape
 Bone Density
 Manage conditions

Designing muscular strength & endurance programmes

Principles of Resistance
Training
 Specificity of training
 SAID (Specific Adaptations to
Imposed Demands)
 Progressive overload
 Variation in training
 Prioritization of training

Designing muscular strength & endurance programmes

 Planning a resistance training
workout
 Needs analysis (history, goals, preference)
 Exercise selection
 Training frequency
 Exercise order
 Training load and repetitions
 Volume
 Rest periods

(Baechle & Earle, 2008)

Designing muscular strength & endurance programmes

Needs Analysis
 Any adverse PARQ information
 Exercise history (current status, past
experience)
 Goals (what could the goals be?)
 Exercise mode selection
 Evaluation of the practical needs (sport,
lifestyle)
 Frequency, energy systems, muscle groups,
injury prevention
 Stage of training (periodisation)
Designing muscular strength & endurance programmes
 Needs Analysis: Female Athletes and
ACL
 Common mechanism
 deceleration, twisting,
pivoting, change of direction
 8 times more likely in
women
 Wider pelvic girdle,
 Quads angle of pull,
 Smaller quads,
 Tibial torsion,
 Narrower femoral notch,
 Lower ham:quad,
 Slower force production,
 Smaller ACLs
Designing muscular strength & endurance programmes
 Needs Analysis: Female Athletes and
ACL
 8 areas of concern (Wilk, 1999)
 Increase hip strength in 3 planes
 Strengthen hamstrings

 Controlled valgus stress

 Controlled knee hyperextension

 Increased neuromuscular reaction

 Increased thigh musculature

 Increased endurance

 Increased speed
Wilk, K. E., Arrigo, C., Andrews, J. R., & Clancy, W. G. (1999). Rehabilitation after anterior cruciate ligament reconstruction in the female athlete. Jnl of Ath. Training, 34(2), 177–193

Designing muscular strength & endurance programmes

Exercise Selection

• List the ways(modes) that you can

train muscular strength & endurance...

Designing muscular strength & endurance programmes

Exercise Selection – some
considerations
 What could effect your choices?
 Multi-joint v single joint
 Core v assistance
 Specific biomechanics
 Whole body approach
 Time constraints
 Availability of equipment
 Free weight v machines

Designing muscular strength & endurance programmes

Exercise Selection – some
considerations
Anatomical 6 Fundamental Movements
 Legs  Squat/Lift
 Chest  Lunge
 Back  Twist
 Shoulders  Push/Pull
 Arms  Gait
 Abs  Maintaining balance
McGill, S.M. (2009)

Designing muscular strength & endurance programmes

Safe and Effective Exercise
 Momentum
 Alignment

EFFECTIVENESS
 Stability

not very safe SAFETY very safe

Designing muscular strength & endurance programmes

 Teaching Resistance Exercise
 NAMSET
 Name the exercise
 Areas the exercise works
 Muscles involved in the exercise
 Silent demo (sometimes)
 Explain the exercise
 Teach, observe, and correct

Designing muscular strength & endurance programmes

 Training Frequency
 ACSM guidelines
 2-3 non-consecutive days
 Training status
 Stage of season
 Other training/split routine
Training Frequency
status guidelines
Beginner 2-3
Intermediate 3-4
Advanced
Baechle, 4-7
T.R. & Earle, R.W. (2000) Essentials of strength training & conditioning (2nd Ed.) Champaign, Il: Human

Designing muscular strength & endurance programmes

Exercise Order

 What order can the exercises go in?

 Power, other core, assistance exercises

 Alternate Upper and lower body exercises
 Alternate push and pull exercises
 Supersets and compound sets

Designing muscular strength & endurance programmes

Training Load & Repetitions

Training Zone Fitness goal Resistance

1 – 3 RM Muscular Power Very Heavy

3 – 7 RM Muscular Strength Heavy

Muscular strength and

8 – 12 RM Moderate
Endurance

13 – 25 RM Muscular Endurance Light

Designing muscular strength & endurance programmes

Training Load & Repetitions
 Issues around using
1RM...

Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.) National Strength and
Conditioning Association. Champaign IL: Human Kinetics

Designing muscular strength & endurance programmes

 Training Load & Reps
1RM (testing, tables)

Goal Load (%1RM) Goal Reps

Strength ≥85 ≤6
Power – 80-90 1-2
Single effort
Multiple effort
75-85 3-5
Hypertrophy 67-85 6-12
Muscular ≤67 ≥12
Endurance Baechle & Earle 3rd Ed
 Training Load

Peterson, M.D., Rhea, M.R. and Alvar,B.A. (2004) Maximizing strength development in athletes: A meta-analysis to determine the dose-response
relationship. J. Strength Cond. Res. 18(2):377–382.[full text]

Designing muscular strength & endurance programmes

Progression of the Training
Load
 Timing
 2-for-2 rule
 Quantity
 5-10%

 Dependent on training status

 See Baechle, T.R., Earle, R.W. (2008). Essentials of
Strength Training and Conditioning (3rd Ed.)

Designing muscular strength & endurance programmes

Volume
 The total amount lifted in a session.
 Strength & power
Training goal Goal Sets
 Hypertrophy Reps
Strength <6 2-6
 Muscular endurance
Power single effort 1-2 3-5

Power multi effort 3-5 3-5

Hypertrophy 6-12 3-6

Muscular >12 2-3

Endurance
Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.) National Strength and
Conditioning Association. Champaign IL: Human Kinetics
Designing muscular strength & endurance programmes
Number of Sets
 Untrained client for muscular fitness:
 One set 8 – 12 exercises, slow to moderate speed.

 Conditioned client for MS&E:

 Three sets 8 – 12 exercises at 3 – 7RM – Strength
 Three sets 8 – 12 exercises at 15 – 25 – Endurance

Each set must be taken to the point of momentary

muscular failure for gains to be made

Designing muscular strength & endurance programmes

 Number of Sets: single set
training
 Nautilus, 1970s
 Time efficient, increased
adherence, less injuries
 Not enough volume, lacking warm-
up sets, limited variation
 Reasonable for beginners
 All studies greater than 14 weeks show multiple
sets to be superior to single sets for long term
performance enhancements
Wolfe, B. L., LeMura, L. M., & Cole, P. J. (2004). Quantitative analysis of single- vs. multiple set programs in
resistance training. Journal of Strength & Conditioning Research, 18(1), 35–47.[full text]

Designing muscular strength & endurance programmes

Rest Periods
 Dependent on
 Goal of training
 Relative load lifted

 Athletes training status

Designing muscular strength & endurance programmes

 Rest Periods
Rest between sets
Goal Rest length
Strength 2-5 min
Power – 2-5 min
Single effort
Multiple effort
2-5 min
Hypertrophy 30s-1.5 min
Muscular <30s
Endurance Bachle & Earle 2nd Ed
Methods of training
 Simple Circuit
 Basic Sets
 Delorme-Watkins
 Berger
 Pyramid training
 Negative reps
 Partial reps
 Pre-, post- exhaust

Designing muscular strength & endurance programmes

Circuit Resistance Training

40-55% 1RM as many times as possible with

good form for 30s.
15s rest.
Next exercise.

 More general conditioning, body comp., MS, M, CV

 Become familiar with each lift
 Improve technique
 Gradual increase in exercises

Designing muscular strength & endurance programmes

The Sets System

A single set of each exercise is performed for

8 – 12 repetitions (75% of the 1RM).

Significant gains in strength have been

demonstrated using the single set approach.

It is also quick and very efficient.

Designing muscular strength & endurance programmes

 Basic Sets System

Exercise Sets Repetitions Resistance Rest

Leg press 3 15 15 RM 30–60 sec

Bench Press 3 15 15 RM 30–60 sec

Upright row 3 15 15 RM 30-60 sec

Leg curl 3 15 15 RM 30-60 sec

Designing muscular strength & endurance programmes

Delorme-Watkins System (10RM) (1945)

A gradual increase in workload, whilst

maintaining the same number of reps in each
sets
Set 1 10 reps at 50% of the 10 RM 40Kg

Set 2 10 reps at 75% of the 10 RM 60 Kg

Set 3 10 reps at 100% of the 10 RM 80 Kg

Designing muscular strength & endurance programmes

The Berger System

A system that research suggests that by

performing 3 sets of six repetitions each with
the same 6RM was the most effective method
for improving muscular strength.

Set 1 6 reps 30 Kg or 100% 5mins rest

Set 2 6 reps 30 Kg or 100% 5mins rest
Set 3 6 reps 30 Kg or 100% 5mins rest

Designing muscular strength & endurance programmes

 Pyramid System

Set 1 10 reps at 55% of 1 RM 55 Kg

Set 2 6 reps at 65% of 1 RM 65 Kg
Set 3 3 reps at 80% of 1 RM 80 Kg
Set 4 1 rep at 100% of 1 RM 100 Kg
Set 5 3 reps at 80% of 1 RM 80 Kg
Set 6 6 reps at 65% of 1 RM 65 Kg
Set 7 10 reps at 55% of 1 RM 55 Kg
Designing muscular strength & endurance programmes
Negative reps

Resistance > 1RM

Lower more resistance than lift
Spotters raise the weight
Use the machine as assistance
Greater increases in strength?
DOMS
Heavy eccentric training results in neuromuscular adaptations
Hortobagyi et al, 1996 Jnl Appl Physio

Designing muscular strength & endurance programmes

Partial reps

“The Burn system”

When set cannot be completed in full, half or
partial reps are carried out.
5/6 reps
Used with isolation exercises
Hypertrophy and strength gain

Massey et al. J Strength Cond Res. 2004 Aug;18(3):518-21

Designing muscular strength & endurance programmes

Pre & Post exhaust system

Compound ex cause fatigue in synergists prior

to major muscles

Pre-exhaust  iso then compound

Post-exhaust  compound then iso

Massey et al. J Strength Cond Res. 2004 Aug;18(3):518-21

Designing muscular strength & endurance programmes

Descending sets

Drop sets / Triple drop / Strip sets

1 set to volitional fatigue

Load decreased then repeated

Usually 3 drop sets after first

Designing muscular strength & endurance programmes

 Staggered sets

v1. Similar to supersets

Antagonistic pairing with rest between
v2. Compound sets
Different body parts with no rest
Repeat the small circuit
Decreases training duration

Designing muscular strength & endurance programmes

Progressing Intensity
 Increase Loading
 Increase Repetitions
(within rep range for goals)
 Increase Sets
 Increase Exercises
 Decrease Rest Intervals
 Vary Exercises
 Periodisation?

Designing muscular strength & endurance programmes

Plyometrics
 Issues
 Clientcapabilities
 Appropriate programming
variables used
 Safe and effective
execution and facilities

Designing muscular strength & endurance programmes

Planning a resistance training
workout
 Needs analysis (history, goals, preference)
 Exercise selection
 Training frequency
 Exercise order
 Training load and repetitions
 Volume
 Rest periods

Designing muscular strength & endurance programmes

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Further Reading for more
resources

Baechle, T.R., Earle, R.W. (2008). Essentials of Strength Training and Conditioning (3rd Ed.)
National Strength and Conditioning Association. Champaign IL: Human Kinetics.
Ratamess,N.A. et al (2009) ACSM Position Stand: Progression Models in Resistance
Training for Healthy Adults Med. Sci. Sports Exerc., 41(3):687-708 [full text]
McGill, S.M. (2009) Ultimate Back Fitness and Performance. Waterloo, Canada: Backfitpro
Inc.
American College of Sports Medicine (2009) ACSM's Resources for the personal trainer.
Philadelphia, PA: Lippincott, Williams & Wilkins [amazon][Ch 16 Resistance exercise]
NASM (2008) NASM Essentials of Personal Fitness Training (3rd ed.) Philadelphia, PA:
Lippincott Williams & Wilkins
Designing muscular strength & endurance programmes