Lecture on Designing a Resistance Training Program

Introduction

• Topic: Creating a resistance training program
• Framework: Based loosely on NSCA guidelines and scientific principles
• Audience: Physical therapy students and other practitioners
• Format: Recorded Zoom lecture with accompanying slides

Key Steps in Program Design

1. Needs Analysis

   • Definition: A sports demands assessment including individual athlete evaluation
   • Components:
     • Functional movement screen
     • Strength and power assessment
     • Energy system analysis
   • Sports Specific Demands:
     • Work-to-rest ratios
     • Movement patterns
     • Position-specific requirements
   • Athlete Evaluation:
     • Anthropometry (e.g., height, limb length)
     • Physical capacities (strength, power, endurance)
     • Technical skills and injury history
     • Personal goals (outcome, performance, process goals)

2. Training Frequency

   • Factors:
     • Training goals (strength, hypertrophy, endurance)
     • Recovery capacity, age, experience
     • Balance of volume and intensity
   • Guidelines:
     • Beginners: 2-3 times/week
     • Advanced: 4-6 times/week
   • Split Routines: Allows more frequent training without overloading specific muscle groups

3. Training Load and Repetitions

   • Load Definition: Total stress placed on an athlete (sets × reps × weight/intensity)
   • Repetition Ranges:
     • Strength: 1-6 reps
     • Hypertrophy: 6-12 reps
     • Endurance: 12+ reps
   • Volume and Intensity: Inverse relationship

4. Exercise Selection

   • Types:
     • Compound movements (multi-joint)
     • Isolation movements (single-joint)
     • Functional exercises
   • Considerations:
     • Specificity, safety, efficiency
   • Progression: From less complex to more complex exercises

5. Exercise Order

   • Guidelines:
     • Compound before isolation
     • High intensity before low intensity
   • Advanced Techniques:
     • Pre-exhaustion
     • Post Activation Potentiation (PAP)

6. Rest Periods

   • Influence on Adaptations:
     • Shorter rest = higher metabolic stress
   • Guidelines:
     • Strength/Power: 2-5+ minutes
     • Hypertrophy: 30 seconds - 1.5 minutes
     • Endurance: Less than 30 seconds

7. Periodization

   • Concept: Cyclical training to enhance performance and avoid overtraining
   • Types:
     • Linear: Gradual increase in intensity, decrease in volume
     • Undulating: Frequent changes in intensity/volume
     • Block: Specific focus per training block
   • Phases:
     • Preparatory, Competitive, Transition
   • Purpose: Systematically target fitness components, manage fatigue

8. Integration with Physical Therapy

   • Encourage integration into high performance models
   • Leverage sports science knowledge for clinical practice

Conclusion

• Encouragement: Translate high-performance methods to general population
• Resources: Check provided links and Patreon for more content

These notes summarize the lecture on creating a resistance training program, focusing on the comprehensive approach to designing such programs for diverse athletic needs. The process involves careful analysis and planning, considering various factors and principles to enhance performance and ensure safety.