Frequent question: What are the 7 steps to a resistance training program design?

How many steps are involved with making a resistance training program?

Designing and implementing an efficient resistance training program for an individual can be broken down into 7 steps. I will detail each step individually and explain some reasons and examples of each.

What is the first step of the program design for resistance training?

The first step in creating an effective resistance training program is to evaluate the characteristics of the sport and determine what kind of strength is needed. The program should mimic the movement patterns of the sport as much as possible.

How do I build a resistance training program?

To put it all together, a sample resistance-training workout might consist of a five-minute warm-up; one to three sets of 8 to 12 reps each of squats, chest presses, deadlifts, rows, lateral lunges, and unilateral shoulder presses, with minimal rest between exercises and a one-minute rest between sets (if you’re doing …

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What are the phases of resistance training?

Strength Training Phases

  • Hypertrophy/Max Strength Phase. This phase is recommended in early season in conjunction with base aerobic fitness, as it is the most taxing on the body. …
  • Sport Specific Phase. …
  • Power. …
  • Core/Pre-hab.

What is the correct order of the five steps for designing a strength training program?

Here are five steps you can take to create a strength training program that you’ll actually stick to.

  • Create realistic expectations. The most effective strength training programs include quantifiable goals that you can clearly evaluate. …
  • Write it down. …
  • Play with tempos. …
  • Fuel with food. …
  • Recover, recover, recover.

What factors need to be considered when one is designing a resistance training program?

What are the seven aspects to consider when designing a resistance training program? Needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, and rest periods.

What is the first of the 7 Steps in anaerobic resistance training program design?

Program Design – planning the steps necessary to put together a resistance training program.

  • Step 1: Needs Analysis. …
  • Step 2: Exercise Selection. …
  • Step 3: Training Frequency. …
  • Step 4: Exercise Order. …
  • Step 5: Training Load and Repetitions. …
  • Step 6: Volume. …
  • Step 7: Rest Periods.

What is considered resistance training?


  • Resistance training increases muscle strength by making your muscles work against a weight or force.
  • Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight.
  • A beginner needs to train two or three times per week to gain the maximum benefit.
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What are the factors that one can manipulate to vary the overload applied to the muscles?

Rate of Progression of Resistance Exercises

Overload can be achieved by modulating several prescriptive variables: increasing the load (or intensity), increasing the rep per set, increasing the number of sets per exercise, decreasing the rest period between sets or exercises and increasing the exercise frequency.

What are the disadvantages of resistance training?


  • angle specific.
  • limited use in sports.
  • limited strength and endurance gains.
  • cannot monitor intensity.
  • large increases in blood pressure.

What is the best form of resistance training?

The Squat is quite possibly the ‘Mac-daddy’ (i.e. the best) of all resistance training exercises. It uses all the major muscles in the lower leg, thighs and hips and when performed correctly uses numerous muscles in the upper body to help protect the spine when load is rested on the upper back and/or shoulders.

What are the 5 phases of exercise?

Here are five stages of physical fitness and the obstacles ahead.

  • The Pre-Contemplative Stage. This stage happens long before you sign up for exercise classes or join a fitness center. …
  • The Contemplation Stage. …
  • The Preparation Stage. …
  • The Action Stage. …
  • The Maintenance Stage.

What are the three phases of training?

In the broadest view, there are three phases of a training process: planning, implementation, and evaluation.

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