How To Design a Strength Training Program

An effective strength training program will address muscle imbalances to improve posture, range of motion and internal resistance, and utilize exercises that tranlate best to the target sport or activity.  To make the right decisions, use these four questions:

1. What major muscle groups needs to be trained?
2. What type of training should be used?
3. What energy system should be stressed?
4. What are the primary sites of concern for injury prevention?

NEEDS ANALYSIS EXAMPLE: 

Target sport: cycling

• Gluteus maximus, medius, quadriceps, hip fexors, hamstrings, ab-/adductors.

• Plyometrics, tempo training, flexibility, power, upper body strength.
• Aerobic system (endurance)- 30-80% 1RM, 10-25 reps, 3+ reps, moderate speed of movement. 2x/week.
• Anaerobic system (strength, power)- ~1RM, 1-12 reps, 3+ sets, slow eccentric/ concentric, 1x/week
• Clavicle fractures are common cycling injuries. Strengthen all muscles that support/ stabilize the clavicle.

After answering these questions, calculate one rep max for each exercise and use this value to determine the weight needed to elicit improvements in strength, hypertrophy, power and endurance.

• Strength: 60-70% 1RM, 1-8 sets, 1-12 reps, 2-3 min rest (core) or 1-2 min other muscle groups

• Hypertrophy (increase muscle size): 60-70% 1RM, 1-8 sets, 8-12 reps, 1-2 min rest

• Power: >80% 1RM, 1-6 sets, 2-3 min rest (core)/ 1-2 min other muscle groups

• Endurance: 50-70% 1RM, 1-8 sets, 15-25+ reps, 1-2 min rest for high rep sets

These are the athletic guidelines from the American College of Sports Medicine.


Resources:
American College of Sports Medicine: Position stand on progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise. 34(2):364-380 (2002).