STRENGTH DEVELOPMENT II.
David Zahradník, PhD.
Projekt: Zvyšování jazykových kompetencí pracovníků FSpS MU a inovace výuky v oblasti
kinantropologie, reg.č.: CZ.1.07/2.2.00/15.0199

Practical realization of strength training:
7 points
1. Needs analysis
2. Exercise selection
3. Training frequency
4. Exercise order
5. Training loads and repetitions
6. Volume
7. Rest periods

1. Needs analysis
Evaluation of the Sports :
Body and limb movement patterns and muscular involvement (movement analysis)
Strength, power, hypertrophy, and muscular endurance priorities (physiological analysis)
Common sites for joint and muscle injury and causative factors (injury analysis)

Training status of the Athlete:
type of training program (sprint, plyometric, resistance, etc.)
length of recent regular participation in previous training program(s)
level of intensity involved in previous training program(s)
degree of exercise technique experience

RESISTANCE TRAINING BACKGROUND
Resistance training status
Current program
Training age
Frequency
(per week)
Training stress
Technique experience
and skill
Beginner (untrained)
Not training or just began training
<2 months
≤1-2
None or low
None or minimal
Intermediate (moderately resistance-trained)
Currently training
2-6 months
≤2-3
Medium
Basic
Advanced (well resistance-trained)
Currently training
≥1 years
≥3-4
High
High

Example of General Training Priorities by Sport Season

PRIORITY GIVEN TO

Sport season
Sport practice
Resistance training
Resistance training goal
Off-season
Low
High
Hypertrophy and muscular endurance (initially);strength and power (later)
Preseason
Medium
Medium
Sport and movement specific (i.e., strength, power, or muscular endurance, depending on the sport)
In-season
High
Low
Maintenance of preseason training goal
Postseason
(active rest)
Variable
Variable
Not specific (may include activities other than sport skill or resistance training)

2. Exercise Selection
Core exercises recruit one or more large muscle areas (i.e., chest, shoulder, back, hip, or thigh),
involve two or more primary joints (multijoint exercises)
Assistance exercises usually recruit smaller muscle areas (i.e., upper arm, abdominals, calf, neck,
forearm, lower back, or anterior lower leg), involve only one primary joint (single-joint exercise)

3. Training Frequency
Training frequency refers to the number of training sessions completed in a given time period. For
a resistance training program, a common time period is one week.
Split routine:               1.day: Chest, shoulders, triceps
     2.day:  Lower body
     3.day:  Back, trapezius, biceps
Training status
Frequency guidelines (session per week)
Beginner
2-3
Intermediate
3-4
Advanced
4-7

Resistance Training Frequency Based on the Sport Season
Sport season
Frequency guidelines (session per week)
Off-season
4-6
Preseason
3-4
In-season
1-3
Postseason
(active rest)
0-3

4. Exercise order
Exercise order refers to a sequence of resistance exercises performed during one training session.
Power, Other Core, Then Assistance Exercises
Upper and Lower Body Exercises (Alternated)
"Push" and "Pull" Exercises (Alternated)
Supersets and Compound Sets

5. Training Load and Repetition
Training goal
Load (%)RM
Goal repetitions
Strength
>85
<6
Power: Single-effort event
80-90
1-2
Power: Multiple-effort event
75-85
3-5
Hypertrophy
67-85
6-12
Muscular endurance
<67
>12

6. Volume
Volume is to the total amount of weight lifted in a training session
Repetition-volume is the total number of repetitions performed during a workout session
Training goal
Goal repetitions
Sets
Strength
<6
2-6
Power: Single-effort event
1-2
3-5
Power: Multiple-effort event
3-5
3-5
Hypertrophy
6-12
3-6
Muscular endurance
>12
2-3

7. Rest Period
Training goal
Rest period length
Strength
2-5 minutes
Power: Single-effort event
2-5 minutes
Power: Multiple-effort event
2-5 minutes
Hypertrophy
30 seconds-1.5 minutes
Muscular endurance
≤ 30 seconds

Thank you for your attention