Created by Sholée Parry.

2. RESISTANCE TRAINING
CHAPTER 18 ESSENTIALS OF
STRENGTH TRAINING AND
CONDITIONING Second Edition –
Baechle and Earle

3. RESISTANCE TRAINING
Area’s that are to be covered today are;
Needs analysis
Exercise selection
Training frequency
Exercise order
Training load and repetitions
Volume
Rest periods
At the end of this session students should be
able to explain the above.

4. RESISTANCE TRAINING
Step one: Needs analysis
Movement analysis – body limb
movement patterns and muscular
involvement.
Physiological analysis – strength, power,
hypertrophy, and muscular endurance
priorities.
Injury analysis – common joint and muscle
injury sites and causative factors.

5. RESISTANCE TRAINING
Assessment of the client
Profile – clients needs and goals.
– Evaluate training status.
– Evaluate injury status.
– Run a series of tests.
– Evaluate results.
– Determine primary goal of training.

6. RESISTANCE TRAINING
Assessment of the client
Training status
– Clients current level of fitness.
– Training background.
Type of training
Training age.
Level of intensity.
Exercise technique experience.

7. Classifying resistance training
status
Training Current Training Frequency Training Technique
(per week) stress experience/
status program age skill
Beginner Not <2mo <1-2 None or None or
(untrained) training or low minimal
just began
training
Intermediate Currently 2-6mo <2-3 Medium Basic
(moderately
trained)
training
Advanced Currently 1+yr 3-4+ High High
(well training
trained)

8. RESISTANCE TRAINING
Physical testing and evaluation
– Strength
– Flexibility
– Power
– Speed
– Muscular endurance
– Body composition
– Cardiovascular endurance
– To name a few

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Step two: Exercise selection
Exercise type
Core and assistance exercises
– Core – recruit one or more large muscle areas,
involve two or more primary joints (multi-joint
exercise), have priority when writing the program.
– Assistance – smaller muscle areas, involve only one
primary joint (single-joint exercise). Generally
selected as injury prevention or rehabilitation.

10. RESISTANCE TRAINING
Step two: Exercise selection
Movement analysis
Muscle balance
– Must be maintained between muscle groups.
– Agonist – the one causing the movement.
– Antagonist – muscle on the opposite side of
the limb.
– Muscle balance does not mean equal
strength.

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Step two: Exercise selection
Exercise technique experience
See if the client knows how to do the
exercise.
Availability of resistance training equipment
Must have the right equipment.

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Step two: Exercise selection
Available training time per session
Pro’s and con’s about each exercise.

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Step three: training frequency
Training frequency – number of training
session completed in a given time period.
The common time period is 1 week. The
personal trainer should consider the
following –
– Clients training status
– Projected exercise loads
– Types of exercise

14. RESISTANCE TRAINING
Step three: training frequency
Training status
– Traditionally three days per week is the norm.
– One rest day but not more than three between
sessions that stress the same muscle group.
Beginner 2-3
Intermediate 3-4
Advanced 4-7
– Split routines of various make-up.

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Step three: training frequency
Other training
– Personal trainer must consider all other
training activities.

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Step four: Exercise order
Power, other core, then assistance exercises
– Power clean > back squat > calve raises
– Opposite to this is known as preexhaustion training.
Upper and lower body exercises (alternated)
– Less rest time, therefore more time efficient.
– If done continuously this equals circuit training.

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Step four: Exercise order
Push and pull exercises (alternated)
– Also time efficient.
– Allows more recovery time as well.
Supersets and compound sets
– Superset – two exercises that stress the
agonist and the antagonist muscles.
– Compound set – two exercises that stress the
agonist muscles.

18. RESISTANCE TRAINING
Step five: Training load and repetitions
Load – the amount of weight that must be lifted.
Relationship between load and repetitions
– The number of times an exercise can be performed
(repetitions) is inversely related to the load lifted.
– One-repetition maximum (1RM) – a percentage of the
1RM.
– Repetition maximum (RM) – most weight lifted for a
specified number of repetitions.
– If you follow the correct procedure in testing for 1RM
no injury will occur.

19. RESISTANCE TRAINING
Step five: Training load and repetitions
RM continuum – draw picture.
Percentage of the 1RM
– Training goal load (%1RM) goal reps
– Strength >85 <6
– Power – single 80-90 1-2
– Power – multiple 75-85 3-5
– Hypertrophy 67-85 6-12
– Muscular endur <67 >12

20. RESISTANCE TRAINING
Step five: Training load and repetitions
Variation of the training load
– Incorporate – light, medium and heavy days in
to training.
– Heavy day = 100% for that day, what ever
that percentage may be. 100%=80%
– Medium day = 90% of heavy day.
– Light day = 80% of heavy day.

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Step five: Training load and repetitions
Variation of the training load
– 1 RM of back squat = 300kg
– Heavy day = 80% of 300kg = 240kg
– Medium day = 90% of heavy day = 215kg
– Light day = 80% of heavy day = 192.5kg

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Step five: Training load and repetitions
Timing load increases
– 2-for-2 rule – if an athlete can perform two or
more repetitions over their assigned repetition
goal in the last set in two consecutive
workouts for a certain exercise, weight should
be added to that exercise for the next training
session.

23. RESISTANCE TRAINING
Step five: Training load and repetitions
Quantity of load increases
– Client body area load increase
– Less trained upper/lower 1-2.5kg/2.5-5kg
– More trained upper/lower 2.5-5kg/5-7.5kg
Multiple versus single set
– Single set good for a beginner.
– Multiple sets a must for advancement.

24. RESISTANCE TRAINING
Step six: Volume
Volume or volume load – total amount of
weight lifted in a training session.
Sets – is a group of repetitions done
together before that athlete stops to rest.

25. RESISTANCE TRAINING
Step six: Volume
Volume assignments
– Training goal goal reps sets
– Strength <6 2-6
– Power – single 1-2 3-5
– Power – multiple 3-5 3-5
– Hypertrophy 6-12 3-6
– Muscular endur >12 2-3

26. RESISTANCE TRAINING
Step seven: rest periods
– Training goal rest length
– Strength 2-5 min
– Power – single 2-5 min
– Power – multiple 2-5 min
– Hypertrophy 30s – 1.5 min
– Muscular endurance < 30s