Resistance Training

Resistance Training
For Strength
Resistance training for strength aims to achieve a balance of increasing the cross-sectional area of muscles (hypertrophy) as well as promoting muscle fibre recruitment by the neuromuscular system. The recruitment of muscle fibres, cross-sectional muscle area, along with speed of contraction and the type of contraction are all factors that effect strength. For this reason it is recommended that movements are controlled (so more force can be produced) and low repetitions (so the impulses for the neuromuscular system are more intense and recruit more fibres). Strength relates to a 1RM, however doing 2-4 rep's increases micro-trauma to muscle fibres and hence increases the cross-sectional area of fibres. Isotonic contractions are the most practice for creating strength as they can be achieved using free weights or body weight and allow for strength throughout the whole range of motion if performed correctly, which is important for game-specific movements. On the other hand, isometric contractions mostly improve strength in that one fixed position and therefore have limited functional use, even though isometric contractions allow for the most force to be generated because the speed of contraction is zero. 

Load = 85-100%, Sets = 3-6, Reps = 1-4, Rest = 3-5 min, Frequency =  2-3 sessions per week for each muscle group

For Power
Since power is about velocity and strength, it is important for training to be at lower loads and for the action to be performed explosively. Most power can be gained when the speed of contraction and the force of contraction is about 35% (Nelson, 2006). Therefore for the highest rate of force production movements need to use low loads. Not all muscle fibres need to be recruited for power activities. The amount of rest is also important, because as fuel stores become depleted, the rate of energy production must decrease due to reliance on glycogen.

Load = 30-70%, Sets = 3-6, Reps = 3-12, Rest = 3-5 min, Frequency =  2-3 sessions per week for each muscle group

For Local Muscular Endurance
LME can be gained by performing more repetitions so there is a build up of fatiguing by-products in the muscles. Resistance training can be of great assistance to even marathon runners as they become more tolerant to hydrogen ions and inorganic phosphates and they also do not need to use as many muscle fibres to produce the same amount of force. This means that they can have a higher power output for longer.

Load = 50%-60%, Sets = 2-4, Reps = 15-100, Rest = 1-2 min, Frequency =  2-3 sessions per week for each muscle group

For Hypertrophy
Hypertrophy requires high loads along with higher repetitions in order to cause the most micro-trauma and degeneration of the muscle fibre. This will eventually result in bigger muscles as repair occurs. 

Load = 85-100%, Sets = 3-6, Reps = 8-12, Rest = 2-3 min, Frequency =  2-3 sessions per week for each muscle group

Note: Many textbooks vary in the parameters that they give for training each component. It's important to have a general understanding of how many sets, reps, etc. You will not be penalised for giving an answer within a reasonable range. The figures listed above aim to give a reasonable range and cover both textbooks. 

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