Designing Resistance Training Programs
(Pages 181-218) Part 3
What are the guidelines for designing isokinetic resistance exercise training programs?
Type Intensity Reps Sets Speed Frequency Program
( ·sec ) (days/wk) Length
Strength MC 2-15 3 24-180 3-5 6
Endurance MC Until 1 180 3-5 6
How can strength and endurance be improved using isokinetic resistance exercise
Calculate a client’s predicted 1-RM for a given resistance exercise?
What are the steps for developing a resistance training program?
1) Identify the primary goal of the program (strength, muscular endurance, muscle
size, muscle toning) and how much time they are willing to commit
2) Determine the type of resistance training program (dynamic, static, isokinetic)
3) Identify specific muscle groups that need to be targeted in the exercise
4) In addicition to core exercises for the major muscle groups, select exercises for
those muscle groups targeted in step 3
5) For novice weightlifters, order the exercises so the same muscle group is not
6) Determine appropriate starting loads, reps, sets for each exercise
7) Set guidelines for progressively overloading each muscle group
Study the General Procedures & Sample Resistance Training Programs on pages
194 to 198.
Do not study Designing Resistance Training Programs for Children and Older
Study only the following COMMON QUESTIONS ABOUT RESISTANCE
TRAINING on pages 201 to 214.
Which resistance training method, nonperiodized or periodized, is better?
Which periodization model is best?
- Depends on their goal
Is single-set training as effective as multiple-set training?
- For increasing the strength of untrainted individuals during the initial stage of
resistance training, yes. For long-term training, multiple sets elicit greater
strength gains for trainer men and women.
Is it better to train using fixed-form or free-form exercise machines?
- Free-form Are abdominal training devices more effective than traditional calisthenic
exercises for strengthening abdominal muscles?
- Traditional is better
Is kettlebell training a safe & effective method to enhance my client’s
- Yes but traditional is better
Is it OK to lift weights every day?
Can I use calisthenic exercises like push-ups & pull-ups to improve my
What should you do if you have not seen any change in your strength over
the last several weeks even though you have followed your exercise
- Alter training stimulus more frequently (weekly or even daily) by changing your
combination of intensity, reps, and sets. Periodization.
Will I become muscle bound & lose flexibility if I lift weights?
- It’s a misconception. It increases flexibility of elderly women. Per