KIN 425        Program Development

1.  Needs Analysis

  1. Muscle groups
  2. Energy Sources
  3. Muscle Actions
  4. Biomotor Ability
  5. Common Injury

Evaluation of The Sport and Athlete

  • Movement analysis- Body 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

Assessment of the Athlete (profile)

  • Training status (current and past)- Beginner, intermediate, advanced, and training history

  • Physical Testing and Evaluation

  • Primary Training Goals

2.  Testing

  • Needs Based
  • Testing History

3.  Training Goals

  • Developed to meet the needs and testable (realistic, specific)

4.  Program Design

Program is Developed to meet the needs and achieve the training goals

    1. General Long Range Periodization (Macro Cycle)

  • ·  Yearly Plan

    1. Specific Mid Range Periodization  (Mesocycle)

  • ·  Monthly plan

    1. Acute Short Range Periodization (Microcycle)

  • Weekly Plan

    • Daily Plan

      • Choice of exercises

      • Order of exercises

      • Resistance used

      • Number of Sets and reps

      • Exercise Tempo

      • Rest periods between sets and exercises

      • Recovery periods between workouts

     

    1. Re-Testing (6-12 weeks)
    2. Program Evaluation

  • ·  Adjustments

  • ·  Set New Goals

  • ·  Design new program

Exercise Selection

Exercise Type

  • Core/primary multi-joint recruit one or more large muscle areas (i.e legs, chest, shoulders) involve 2 or more primary joints and become priority when selecting exercises because of their direct application to sport.

  • Assistance exercises recruit smaller muscle areas, involve only one    primary joint (single joint) and are considered less important to improving sport performance.

  • Structural exercises- a core exercise that emphasizes loading the spine directly (e.g. back squat) or indirectly (e.g. deadlift or power clean), involves muscular stabilization of posture while performing the lift.

  • Power exercise- any exercise that is performed very quickly or explosively may be a core/structural exercise or an assistance exercise-the determining factor is speed of movement

Using the Movement Analysis

  • The exercises selected for a resistance training program need to be similar to the body and limb movement patterns, joint ranges of motion, and muscular involvement of that sport. The exercises should also create muscular balance to reduce risk of injury from disproportionate training

  • 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 (SAID = Specific Adaptation to Imposed Demands; your body will adapt according to the specific demands you place upon it – if you want to jump higher you must do jump specific exercises)

  • Muscle balance- If an imbalance is discovered, exercises to restore an appropriate balance need to be selected. Muscle balance does not always mean equal strength between agonist and antagonist, just a proper ratio of strength, power, or muscular endurance.

  • Exercise Technique experience-if there is any question whether an athlete can perform an exercise with proper technique, he should be asked to perform the exercise and evaluated and then if needed provided complete instruction

Training Frequency

  • Number of workouts per week

  • The general guideline is to schedule workouts so there is at least one rest or recovery day, but not more than three between workouts that stress the same muscle groups

  • More highly resistance-trained (intermediate or advanced) athletes can augment their training by using a spit routine in which different muscle groups are trained on different days

  • Sport Season- In season the emphasis switches to practice and training frequency decreases

  • The ability to train more frequently may be enhanced by alternating between lighter and heavier training days

  • Athletes recover faster from single joint exercises compared to multi-joint exercises, upper-body recovers faster than lower body

  • Other training; the overall amount of physical stress must be considered (running, jumping, etc) in designing a program

Exercise Order

  • The sequence of exercises performed during one training session
  •     General guideline is to perform multi-joint power exercises (cleans, jerks, snatches, etc) first, followed by other non power core exercises and then assistance exercises
  • Upper and lower body alternated allows the athlete to rest more fully between exercises. Good for beginners and as circuit training
  • Variation of the training load

Goal                  %1RM                  Reps       Effort Type   

Strength             > 85%               < 6            Max Effort

Power                25-75%             1-5            Dynamic Effort

Hypertrophy      60-85%             6-12          Repetitive Effort

M Endurance     < 67%               > 12         Repetitive Effort

  • Heavy and lighter days: you can only expect your athlete to perform a high-load repetition max effort once a week per body part; the next workout following the max should be lighter

  • Progression of the training load: the load must be increased progressively if strength is to continue to increase

  • If an athlete can complete (with good technique) all prescribed reps on their heaviest set on their heavy day their load should be increased the following heavy workout most often by 5-10 lbs

  • Push and pull alternated, good method of improving recover between exercises and if super setting between sets

  • Superset: involves 2 exercises that stress 2 opposing muscles or muscle areas (agonist/antagonist), performed in sequence

  • Compound Set: entails sequentially performing 2 different exercises for the same muscle group (squats and step-ups)

  • Giant Set: 3 or more exercises for the same muscle group performed in sequence (DB Laterals, upright row, and military press)

  • Complex Set/Training: a primary strength exercise followed by a plyometric exercise (Squats and Box Jumps)

  • All 4 methods are time efficient, purposely more demanding, and consequently are not appropriate for unconditioned athletes

 

Training Load and Repetitions

  • Load- the amount of weight assigned to an exercise set - the most critical aspect of a resistance program.
  • Assigning load and repetitions based on the training goal

  • The training goal is attained by lifting a certain % of the 1RM for a specified number of reps.

Volume

  • Simplest definition the total number of repetitions completed in a training session
  • Training volume is directly based on the athletes resistance training goals
  • Volume assignments based on the training goal

 

Goal                  %1RM            Reps             Sets       Effort Type   

Strength             > 85%            < 6                2-6        Max Effort

Power                25-75%         1-5                 3-5        Dynamic Effort

Hypertrophy      60-85%         6-12               3-6        Repetitive Effort

M Endurance    < 67%           > 12                2-3       Repetitive Effort

 

Rest Periods

  • The time between sets and exercises within a workout is called the rest period
  • The amount of rest needed between sets is strongly related to load, the heavier the load lifted, the longer the rest period needed between sets

 

Goal                  Rest Period

Strength             2-5 min

Power                2-5 min

Hypertrophy      30s-1 ½ min

M Endurance      <  30s