Furthermore, resistance training can also target specific areas of the body and improve those muscle groups. Some exercises that can be completed in resistance training are leg extensions, tricep dips, biceps curls, chest bench presses and side lateral arm raises.
Resistance training concludes of lifting body weights, free weights or weight machines, by sets of repetitions. It is a type of interval training and can be used to improve strength for different types of sporting activities. To develop strength, through resistance training, the performer will need to complete less reps (amount of times someone does a particular exercise) and less sets (number of series of reps completed overall) but a higher intensity of weights. This will enhance muscular strength – as completing more reps and sets, with lighter intensity weights, will improve endurance.
In resistance training, the rest periods between each set must be around three to five minutes to allow for the muscles to recover.
RPE – rate of percieved exertion – is a 1-10 scale to show how hard a set is. E.g, if someone had an RPE of 10, that means it’s not physically possible for the performer to perform another rep. And if a performer had an RPE of 9, that means they could potentially lift another rep (but it would take them an immense amount of effort). However, if someone’s RPE was 1, they’d be able to lift another rep easily. RPEs are important as it can be used to evaluate how hard someone is working.
Performers can also use supersets. Supersets are when someone changes from one exercise to another, without a rest or break in between. It can be completed via two different ways: opposing muscle groups and same muscle group supersets. Opposing muscle group supersets focuses on muscle groups ‘opposite’ each other. For example, completing an upper body activity – such as a barbell row – and then straight after performing a lower body exercise – such as leg press. Same muscle group supersets are when performers work on the same muscle groups and go back to the same muscle groups but with a different exercise. For example, completing quadricep extensions instantly after completing squats. Both exercises focus on the quadriceps and similar muscles in the area.This type of superset works a specific, single region of muscles hard but it’s an awesome method to emphasise on a type of muscle and target that specific muscle group.
Supersets can be very demanding, especially if it’s a performers first time. However, it is a good way to focus on stamina and ability, which is useful in some athlete’s performances.
The principle of FITT can be followed through this training programme. It consists of frequency – how often you train, intensity – how hard you train, time – how long you train and type – the type of training method someone choses to use. An example of how the principle of FITT can be applied to a training programme is as follows;
- Fequency – to strengthen muscle mass, the performer should resistance / strength train 2-3 times per week
- Intensity – as muscular strength is being developed, the intensity of training should be high; heavier weights would need to be lifted, with less reps and sets, and the intensity can be calculated through the 1REP max test. Over 70% of your 1 repetition maximum (70 to 90 %) would need to be lifted to improve strength.
- Time – each session in resistance training could last for 45 minutes – depending on the client’s ability. Each interval of training, within the session, could last for 15 minutes. For example, the client focus on upper body for 15 minutes, and then switches to lower body for 15 minutes.
- Type – the type of training is resistance training (strength, in particular) and there are many different types of training within resistance training – like, supersets, pyramids, dropsets…
In training, as the client will be lifting heavy weights, they may require a spotter. A spotter is someone who supports and offeres assistance to the person lifting weights. A spotter is a huge, important aspect in safety regulations as they can help prevent any injuries to the client. Spotters can also provide motivation and can tell the client any areas in which they may need to improve in.