TRAINING
BASICS
Author: Holly Louise #thefitpharmacist
@thefitpharmacist_
@bodyscience Expert
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TRAINING BASICS
The general goal of training and exercise is to improve body function and induce specific adaptation to meet the goals of the
individual. Training then should be a planned, methodical and objective process.
Objectives of exercise and training
Defining and choosing methods to attain appropriate objectives can be a challenging process, increasing in difficulty
with the athlete’s experience / skill level.
Specific fitness goals may be wide ranging and include:
Sports, cardio and muscle conditioning
Increased strength and or endurance
Improved flexibility and mobility
Reduced stress and improved quality of living
Increased functional capacity
Basic definitions
•Repetition: One complete movement of an exercise normally consisting of concentric (lifting) and
eccentric (lowering) components.
•Set: A group of repetitions performed continuously without stopping.
•Repetition Maximum: Maximum number of sets that can be performed at a given resistance.
•Power: Rate of performing work.
•Strength: Maximal amount of force a muscle or muscle group can generate in a specific movement
pattern at a specified velocity of movement.
•Concentric Muscle Action: Shortening of a muscle during a resistance exercise.
•Eccentric Muscle Action: Lengthening of a muscle during a resistance exercise.
•Isometric Muscle Action: When a muscle is activated and develops force but no movement at a joint
occurs.
•Isokinetic Muscle Action: Action in which the rate of movement is constantly maintained through a
specific range of motion even though maximal force is exerted.
•Isotonic Muscle Action: Muscle shortens against a constant load or tension, resulting in movement.
When designing the training program there are many options that may be manipulated in order to achieve
the desired goals. The following is a list of the more common training variables and some simple definitions
of the more commonly used terms:
Exercise Selection:
The choice of exercise ultimately determines the predominant muscle group(s) and or posture that will be
targeted.
Timing:
The timing of the exercise determines the velocity at which the coach wants the exercise to be performed
and subsequently has a direct impact on the forces the exercise generates. i.e. in general terms the higher
the velocity the higher the forces for a given load.
Repetitions (reps.):
This is the number of consecutive repetitions of any given exercise. i.e. 10 reps means the exercise is
repeated 10 times.
Sets:
The number of sets denotes how many times the series of consecutive repetitions are repeated. i.e. 3
sets of 10 reps. means that the series of 10 repetitions is repeated 3 times.
Frequency:
The frequency of the workout refers to the number of times per week that the athlete performs the entire
workout.
Load:
This generally refers to the amount of weight (in lbs. or kgs.) and can be prescribed as a numeric value
or as a percentage of the maximum amount that an athlete can successfully lift for a given exercise and
given number of repetitions.
Repetition Maximum (RM):
This term describes the maximum load that an athlete can use to perform the exercise for a given
number of repetitions. For example, 1RM is the load used for one maximal lift for a given exercise. 5RM
is the load that allows for a total of 5 repetitions to be performed.
Prone:
Body position where athlete is lying face down.
Supine:
Body position where the athlete is lying face up.
Training Variables
1. Exercise selection
2. Resistance / intensity
3. Sequence of exercise
4. Rest intervals
5. Repetition velocity (tempo)
6. Volume
7. Training frequency
Exercise Selection
•Repetition: One complete movement of an exercise normally consisting of concentric (lifting) and
eccentric (lowering) components.
•Exercise selection is possibly the most fundamental principle of program design.
•What exercises will you program?
•How do you decide?
Considerations include:
•Specificity
•Time constraints
•Equipment
•Training experience
Resistance/Intensity
•Load – combination of intensity, duration & frequency.
•Refers to amount of weight assigned to an exercise set.
•RM: 1 repetition maximum – amount of weight that a person can lift for a single one off effort.
•%1RM = percentage of 1 rep max.
•Variability exists in the number of reps that can be done at a relative %RM.
•Used as a guideline only.
Volume:
•Describes the total amount of work performed within a training session.
•Typically calculated:
- Total reps (sets x reps)
- Volume load (sets x reps x resistance)
•Km/session:
- Volume prescribed as the number of reps per set, number of sets per session & number
of sessions per week.
Intensity:
•Refers to amount of resistance.
•Reps defines number of times a weight is lifted; set describes the number of times the
desired number of reps is performed.
Resistance/Intensity:
•The order exercises are performed during the workout.
•Traditionally exercises involving large muscles or muscle groups (multi-joint) are performed first to
avoid fatiguing a specific muscle.
•Followed by exercises involving smaller muscles (single joint).
Rest Intervals
Time dedicated to recovery between sets and exercises.
Length of rest dependent on training goal, relative load lifted and individual training status.
Primary determinant of overall intensity & related to load lifted.
Affects metabolic and hormonal demands and ability to perform subsequent sets.
Frequency
- Number of sessions completed in a given time period (how many days or sessions completed each
week).
Essential Components
For exercise prescription fitt principles.
Frequency of workouts
Intensity of workouts
Type of workout
Time (duration) of workout
Frequency
How many sessions will the person perform in a given period of time – usually a 7 day period.
3-4 sessions per week will be ideal for most peoples training goals.
Frequency of workouts is dependent on training intensity.
Intensity
Intensity refers to the workload or effort expended during a workout session.
Aerobic Training
% of maximum heart rate
Anaerobic Training
% of maximum weight lifted
% of maximum speed
Type:
•This will again be goal dependant.
•When attempting to improve cardiovascular fitness athlete would prioritise the aerobic component
of their program, whereas when looking to improve maximal strength athlete would emphasise the
resistance training component of their program.
Time:
•What should the duration of a program be?
•This is dependent on the goal and time availability of the individual; however a general rule of thumb is
30-60 minutes.
•How often should programs be changed?
•Every 4-6 weeks.
G oa l
S t re ng t h
H y pe r t ro p h y
Muscular
E n du r a n c e
P owe r
( S i n gl e E ff o r t )
%1 RM Range
No . o f R ep s
No . o f Set s
Rest Bet w een
Set s
85-100
<6
3 -5
2 -5 mi n
70-85
8 -1 2
3 -5
3 0 -9 0 s e c
<6 5
1 3 -2 0
>3
<3 0 s e c
80-90
1 -2
3 -5
2 -5 mi n
Summary of resistance training exercise prescription:
E x e rc i s e
Se l e c t i o n
Lo ad i ng
(%RM)
Vo l um e
Rest
Int er v al s
R ep et i t i o n
Vel o ci t y
Single & Multi
- Jo i n t
4 5 -7 0 %
Sets 1 -3
R eps 8 0 -1 2
2 -3 min
Primary
1 -2 min
As s is ta nc e
Slo w to
Mo derate
M u t l i - Jo i n t
Emphasis
>8 0 %
Sets >3
R eps 1 -6
2 -3 min
Primary
1 -2 min
As s i s tance
Sl o w,
Mo de ra te,
Fa s t
M u t l i - Jo i n t
3 0 -6 0 %
Sets 1 -3
R e ps 3 -6
2 -3 min
Pri ma ry
1 -2 min
As s is ta nc e
Hi g h
Mutli-Joint
UL 3 0 -4 5 %
LL 4 0 -7 0 %
Sets >3
R e ps 1 -6
2 -3 min
Primary
1 -2 min
As s is ta nc e
Hig hEx pl o s i ve
Novice
Single & Multi
-Joint
6 0 -7 0 %
Sets 1 -3
R eps 8 -1 2
1 -2 min
Slo w to
Mo derate
E x pe r i e n c e d
Single & Multi
-Joint
7 0 -8 5 %
Se ts >3
R eps 6 -1 2
1 -2 mi n
Slo w to
Mo derate
Novice
Single & Multi
-Joint
5 0 -7 0 %
Sets 1 -3
R eps >1 0
<1 mi n
Slo w to
Mo derate
Experienced
Single & Multi
- Jo i n t
3 0 -8 0 % T
Sets >3
R eps >1 0
<1 mi n
Slo w to
Mo derate
STRENGTH
Novice
E x pe r i e n c e d
P OW E R
Novice
Experienced
H Y P E RT R O PH Y
ENDURANCE
Note: Upeer Limb (UL), Lower Limb (LL).