Objestives and Program Design

Defining the objectives. 

Resistance training should be a planned, methodical and an objective process. The first aspect of designing the resistance training program is to define the objectives of the resistance training process and then choosing and implementing the methods to attain these objectives.

Eight acute variables of resistance training program design. 

Training variables are normally associated with the broader, chronic training variables of type, frequency, intensity, volume and duration. However, there are eight acute variables which must be considered in designing a resistance training program. These variables are 1. the exercise, 2. the repetitions, 3. the sets, 4. the resistance or load upon the barbell, 5. the order of exercises, 6. the speed of lifting, 7. the rest period between sets and/or exercises and 8. the acute periodisation strategy. The manipulation of these variables is essentially what makes programs different and different manipulations of these acute variables are necessary to achieve the different objectives listed above. When a resistance training program is designed, all of these eight variables must be described so that there is no doubt in the athletes mind regarding exactly how the program is to be performed.

Variable #1: Exercise 

The exercises selected in a resistance training program must help to achieve the chosen objectives and be appropriate to the athlete, the stage of training, the facilities available and so forth. A simplified method of classifying and choosing exercises is to use the method that sees exercises classified as either being chosen for the prime objectives of developing strength or power. These two broad groups (strength exercises and power exercises) can be further divided into the core and assistant strength and core and assistant power exercises. The assistant exercises have a further sub-grouping of control/stability exercises for strength and lighter ballistic/plyometric exercises for power development. When selecting exercises from either grouping, the choice should be influenced by the movement pattern (similar) and kinetics (force and speed profile) of the exercise, rather than bodypart considerations. Sports actions are concerned with movement, force and speed, not really with bodypart training.
For intermediate level athletes, the core and assistant strength exercises constitute virtually the whole program. The assistant power exercises play an increasing role with increased strength development/training experience. With increased training adaptation it is necessary to challenge strength and power with less stable assistance exercises (eg. dumbell exercises, 1-leg forward exercises such as step-ups, lunges, alternating jump squats and 1-arm exercises). Another example would be the gravitation from pulldowns to chins to rope chins to uneven chins to rope climbing or peg board climbing to use less stable exercises for training upper body pulling strength. To increase adaptation, when selecting exercises take into account a heavy-light system of training (or some form of within week variation/periodisation). This means one day may be reserved for heavier, strength-oriented lifting and the other day for lighter or more power-oriented training. For example, a heavy-light exercise selection for strength or hypertrophy development could be bench press on one day, incline press on the other or back squat on one day, front squat on the other. For strength and power, it could be squats one day, jump squats and power clean on the other day.
It is also important to recognise that the effects of training (and hence certain exercises or activities) can be deemed to be general, special or specific in nature. In resistance training, exercises performed in the gym can normally only be deemed to have a general (eg. strength exercises) or special effect (eg. power exercises). Specific strength is developed when the strength and power developed in the gymnasium are converted or molded into the sport specific skill (eg. scrummaging, power bursts when rowing etc). Some athletes can have good general strength and special strength (power) but not be able to harness it properly into the sports skill. The general, special and specific effects must also be taken into account when selecting exercises.