General Resistance Training thoughts


Below is a quick document I provided to a fellow coach, and wanted some information on how I go about programming resistance training for athletes.  I wrote this about 2 years ago, some things have changed but a lot has remained the same.

General Resistance Training thoughts (2010)
 
Thoughts in no particular order, although I have tried to order them in some way.

Benefits of resistance training

1.    Creates a stronger and better balanced body (if programmed correctly).  This helps with
a.       Reducing injuries, or
b.      Reducing time out due to niggles and injuries

Rules I follow
·         The training structure and actual training is similar for all runner
·         Athletes need to develop body awareness as well as improve strength, handstands are good to develop both as are other bodyweight exercises
·     If an athlete cannot do push ups for a certain number they have no place doing bench press (or similar exercises)
o   Male = 30 Reps
o   Females = 20 Reps
·    Full range of movement in all exercise is better than partial movements, obviously subject to injury and technical issues.
·         TECHNIQUE is the most important element in resistance training
·         PROGRESSIVE OVERLOAD is the 2nd most important element in resistance training
·         Key Exercises
o   Push Ups – the more then better
o   Bodyweight Squats – aim is to bottom to floor
o   Chin Ups – if an athlete can do 1 rep they should rarely use a Lat Pulldown Machine
I have included the following,
1.      Generic Structure of Resistance Training that I follow
2.      Basic Sets x Reps set up
Generic Structure of Resistance Training that I follow
I pretty much structure 95% of my programs this way
Basic Sets x Reps set up
It is very general in nature and I have provided it to give you some guidelines.  I tend to look at keeping most exercises to the following for new and less experienced athletes,
·         Technique Learning        4-5 reps (at a weight/exercise they can perform 8-10 reps)
·         Training                           6-10 reps
If you notice athletes getting too well developed, two thoughts
1.      Not running enough (running is the ultimate muscle destroyer)
2.      Decrease reps
a.       Although learners can stay above 5 reps for 2 years
Persiodisation of Resistance Training for new/inexperienced athletes (2 years)
Use the KISS approach (Keep It Simple Stupid)
Don’t get too involved in complicated periodisation methods, a basic structure I have used during winter is as follows.
Month 1: Introduction to resistance training
Aims:     Introduce training
              Reps are kept to 2 or so reps below failure (IE if an athlete can do 10 chin ups do 8 reps)
Month 2 – 4: Progressive Overload of basic exercises
Aims:     Increase reps and loading over 3 months
              I generally follow a set x rep scheme of 2 – 3 sets x 6 – 12 reps
              Initially chose a weight/exercise that enables you do 8 reps but start at 6 reps (guess the weight)
              When you can, 2 – 3 sets x 12 reps increase weight
Month 5: Introduce a more traditional maximum strength
Aims:     Teach the athlete the difference between maximum strength training and more strength endurance training
              Increase sets and Reduce reps say 3 – 4 x 5 – 8 reps
              Keep weight/exercise that allows 2 or 3 more reps
Month 6: Introduce more dynamic/reactive plyometrics
Aims:     Change jumping movements to reactive jumps.
Finally 3 things
1.      Work out your aim for the gym.  My aim is to improve strength and body awareness.
2.      You need to do 2 sessions a week
3.      An example of a training program for an athlete and coach with little technical experience
Session 1
1.             Jump on Box                          3 x 4
2a.     Full Squat (Technical)            3 x 5 x 10 – 20kg
2b.     Push Ups                                3 x 50% of maximum
2c.     Hamstring Stretch                  3 sets
3a.     Reverse Push Ups                  3 x 10
3b.     Prone Bridging (Time)           3 x 30 seconds
3c.     Chest Stretch                          3 sets
4a.     Front Hold                             2 x 30 seconds
4b.     Hanging Leg Raise                 2 x 10
4c.     Back Extension                      2 x 10
Session 2
1.                  1a.             Squat Jumps                           2 x 3
2a.     Prone Bridging (reps)             3 x 8
2b.     Pike Push Ups                        3 x 6
2c.     Hip Flexor Stretch                  3 sets
3a.     Lunges                                    3 x 8 each leg
3b.     Chin Ups                                3 x 50% of max
4a.     Side Holds                             2 x 20 seconds
4b.     Crunches                                2 x 20
4c.     Back Extension                      2 x 10

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