Introduction to Resistance Training
Resistance training can simply be described as exerting force against a fixed resistance, targeting global flexion across multiple sets and reps dependant on individuals training requirements. National health organisations such as the American College of sports medicine and American heart association prescribe the use of Resistance training to general population for the associated health benefits if participants are physically capable. Resistance training has previously been used to target areas of performance, maximal strength and power, along with physiological adaptations, hypertrophy. The findings of previous literature is identified below.
Because of the wide associated benefits of Resistance training prescription of resistance training should be tapered to the individual. An effective Resistance training program will consider the specific goal of the athlete, weather that be: to get stronger, gain muscle mass, be more explosive or improve muscular endurance. Therefore based on the training requirements of the individual training periodisation needs to consider: muscle activation, degree of resistance, volume, exercise selection, sequence of exercises, rest periods, speed of repetitions and frequency of training. An example of different training zones is presented below, further information based on previous investigations is also presented below. |
Examples of Different Training prescriptions
The investigation of Kraemer and Ratamess (2003) identified the effect of specific resistance training periodization when compared to none periodised resistance training across previous literature. The findings of the investigation suggest that periodised resistance training, significantly increases performance over a short training period (6-24 weeks); when compared to none periodised training. Differences in performance were attributed to training prescription, with novice lifters responding better to increased volume, contrary to the advanced weight lifters where greatest physiological adaptation was recorded when intensity was increased and volume decreased. The main finding suggest a plateau effect between 6-12 weeks for none periodised resistance training when compared to periodised resistance training. Based on the findings of previous investigations Kraemer and Ratamess designed training prescriptions for different training goals which are presented below.
Previous Research
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The study of Campos et al. (2002) highlight the importance of specific resistance training periodisation and the significantly impact on performance. The study used 3 different resistance training protocols and tested maximum strength and maximum resistance endurance before and after training interventions. The study is supported by the findings of previous literature reporting increases in maximal strength for low repetition high volume training, increased hypertrophy for intermediate rep range at 60-70 of 1Rm, and increased endurance ability for high rep range training > 20 reps . The training prescriptions and before and after results are demonstrated in the images beside the text. The low rep (LR) reported significant (P< 0.05) increases in all 1RM testing (leg press, back squat, leg extension). One significant decrease (P >0.05) was reported in maximal endurance test (60% of 1RM, reps till failure) of the same exercises during the leg press, a significant increase (P< 0.05) was identified in the squat endurance test. The intermediate rep (IR) group reported significant increases (P< 0.05) in all strength tests, and endurance test. The high rep (HR) group also reported significant increases in all strength and endurance tests. Significant differences were reported between training groups, with LR training group producing the most significant (P <0.05) increases in maximal strength and significant difference (P< 0.05) between HR group. Whereas the HR group reported the most significant increases(P<0.05) in endurance test, and significant differences (P<0.05) when compared to LR group
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