Program Design for Resistance Training | Training Load & Repetitions | CSCS Chapter 17

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It is of critical importance that a strength coach know how to prescribe appropriate loads and rep ranges. In this video I'll explain the NSCA's guidelines for repetition selection and how to determine a 1 repetition max and training percentages.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a free video series covering topics related to strength training and conditioning: bit.ly/2GLzZn4
TIME-STAMPS
00:00 - Intro
00:43 - Terminology
03:08 - Key Terms
04:47 - Relationship Between Load & Repetition
06:51 - Testing the 1RM
11:57 - Training Goal
12:24 - Summary of Assigning Training Load & Repetition
14:50 - Repetition Maximum Continuum
17:13 - Repetition Maximum Continuum Graph
21:44 - Assigning Load & Repetition
23:32 - Variation of Load
25:25 - Progression of Training Load
25:55 - 2 for 2 rule
28:01 - Load Increases
29:33 - Where to Head Next
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@caleighgarcia7792]

I think the 2-for-2 rule is a great concept. I am always confused about when I should go up in weight or when I should stay, but this rule makes so much sense and I will now start coordinating it in my own workouts.

[@ChynnaKifer]

I like how you gave us an example on how we should arrange our heavy, moderate, light, and rest days! Especially since we shouldn't always be working out at full blast.

[@madelinejewelnebril2871]

I liked how you emphasized that a 1RM should be executed with the proper technique in order for it to be considered a 1RM.

[@rozalynnlarson8835]

I really like the graph that shows how the number of reps affects power, strength, hypertrophy, and muscular endurance

[@moirabryson5042]

I really liked how you explained the repetition maximum continuum with the loads relative to the goals and it is very helpful to know. Thank you!

[@wyattcarlson7504]

The repetition max continuum is super interesting and your description behind each section of it gave me a clearer understanding of the topic as a whole.

[@jackmalone5800]

The repetition maximum continuum graph was very helpful for understanding what adaptations will occur from various rep schemes.

[@DevanneyBoyd]

The chart of the repetition maximum continuum was helpful for visualizing different training goals and associated repetitions.

[@ameliabrock]

Before this course, I was kind of under the impression that it didn’t really matter what weight was lifted for what amount of time…it is much more complicated than I initially thought! Thanks for the clear explanations :)

[@joyshang5670]

I enjoyed learning about how the reps are associated with strength and power and the larger text focuses on that specific goal.

[@kylesands9693]

Variation of training load is often overlooked by many, very important for recovery in my opinion!

[@jupshaw]

This give me a great guide when looking at the volume accumulated for each training session. Definitely super important factors to take into account

[@clairemasterson6031]

I never would have thought that there are better options for determining 1RM, but explaining using multiple joints really makes sense when I think about it.

[@Adam.gates_]

I have unintentionally been using a similar concept to the 2-for-2 rule in my training. It has been working very well for progressive overload.

[@BrianaReynoso]

The charts were super helpful! I especially liked the load increase chart because it could definitely help guide me in my personal life. I also found the 2 for 2 rule super helpful.

[@julianasum8481]

This video helped give me a very details picture of how training load and repetitions can be increased or decreased over time.

[@tianguyen3897]

Prior to this video, I had difficulty understanding repetition maximums and the math behind calculating multiple RM. Now, I have a better idea of it!

[@MatthewDuPrey325]

I found this video to be very informative and I especially found the part where you showed the ratio of percent of 1RM to the amount of repetitions that are allowed because that seems to be very useful information at last to me.

[@morganrolleri9198]

The 2 for 2 rule was cool to learn about! I didn't know this rule but it is a good way to know how much to increase reps and weight.

[@isabellecousineau302]

I liked learning about the 2 for 2 rule and how it can be a good measure of when you should be increasing your weight in a training session.

[@macynunez4455]

I think the repetition maximum continuum is so neat. Your explanation was so clear and I appreciated you describing the why behind the given amounts for each goal!

[@zoiezantua7002]

I like how you clarified that the 1 RM is really meant for being able to properly execute the exercise with regards to form and technique and not just for the sake of being able to lift it.

[@brysonhashimoto2878]

This great insight while using the equation of Power = force times Velocity. The force side can be increased with heavier loads and the velocity side of the equation can be increased with lighter loads with a faster movement of the bar in addition to sprints and jumps.

[@dimitricarrion6145]

I liked how you went over the calculations of finding the ideal weight for hypertrophy training

[@willhopkins4197]

The diagram for the repetition max continuum was a very helpful visual. Great to see the breakdown for each of the training focuses.

[@emilywalker9462]

This video was so fascinating and dense with good information. The tables and diagrams are really helping me out. I had not considered prior to this video that more time under tension=more stimulus for growth your musculature recieves. It seems like common sense but really clicked. I also was interested in the different ways to determine 1 RM. Thank you!

[@dereklinck2672]

I really like the continuum diagram, that was very helpful in putting it into perspective. The relationship with loads and reps in helpful as well. My 1 RM max and 10 RM always calculated out really closely to the same weight for me.

[@torilucht5871]

I found this video to be very informative and I think it is cool how with an equation you can figure out your predicted VO2 max. I think this is a good way to help someone who is new to lifting and is wondering how much they could lift.

[@emmasanchez5975]

I never understood how trainers determined the load and reps for their athlete, but this really helped me understand how to determine that now

[@makennakaczmarczyk7563]

I think the 2-for-2 rule is a great way to determine when to increase loads and prevent your athletes from getting injured!

[@jakegellatly8261]

I think the overlaps of strength, hypertrophy, and endurance training is really interesting and I’d like to see what studies are done on this phenomenon. For example, during Covid when gyms were shut down I would do 30 down push up workouts, or 50 down squat workouts. These workouts were extremely high volume, but I was using just my body weight. They were definitely considered endurance workouts if they were to be categorized, but I experienced quite a bit of hypertrophy from these workouts during that time!

[@jakegonzales1367]

I like the breakdown of the relationship of Load and Repetitions. I think this information is useful in showing your athletes what the facts are so they don't hurt themselves or overtrain.

[@ryanharris8481]

I like the idea of keeping a 1,3,5,10 rep max. I usually only know my 1RM for the primary lifts

[@kennyvogan5673]

For gymnastics, we mainly do muscular endurance for trampoline athletes and hypertrophy for tumblers, since they need a little more power than trampolinists and people on trampoline need to be able to withstand a prolonged exercise.

[@emilywalker9462]

What another great video that was super fascinating and rich of knowledge! I had not heard of the2-2 rule prior to this video and really like it. I also love the graphs and tables those are helping out tremendously! Thank you!

[@thelmasepulveda4481]

The repetition maximum continuum table was really interesting to me because I learned how RM ranges are associated with specific training goals which is very useful as every athlete can have different goals.

[@bojak76]

Using the continuum of various training goals and the load/repetition assignments based on training goals together is very helpful when trying to determine what percentage and reps the athlete should be performing.

[@celinegriffin3244]

The 2- for - 2 rule was definitely interesting to learn, as someone who is new to working out this video was really helpful and I am definitely gonna take it into consideration when coordinating my workouts!

[@NAKMUAYACADEMY]

Amazing content !!!! Thank you so much for sharing !!!! Keep up great work

[@emilydonahue8216]

It's crazy how specialized lifting is! It is so important to really get the most out of it!

[@audreyoates3242]

The 2-for-2 rule is so interesting! It's very helpful and makes sense, I will definitely be incorporating it when determining my weight!

[@madelinehernandez8838]

I think it is important to know what type of load should be done based off of what the training goal is. For example, using moderate loads will increase hypertrophy versus moderate loads that will be used for hypertrophy.

[@strivemore]

These are very good videos, thank you!

[@aribhalla9820]

It's interesting to know the percentages of 1RM for 3, 5, and 10 rep max

[@evaozimec]

It's interesting to learn that we have to take in the type of athlete into consideration when programming 1RM. I like how you explained that a Type 1 athlete could get more reps at 75% 1RM but maybe not as many reps as the table suggests at 90-100% with the heavier loads. Cool how our physiology comes into play.

[@kiranka4003]

Thank you for this video

[@mikestatz5098]

I always use the 3RM when testing, we use it maybe one time in the summer to test our high school athletes I have worked with.

[@jamarmack9626]

I liked learning about the load that you should assign to an athlete depending on their goal, because before I would've thought that you would want to continuously increase weight to keep improving how much you can lift.

[@lexireynish5892]

The 2-for-2 rule was my biggest takeaway because I feel like I never knew when or if I should be increasing the weight.

[@taylorstalter7407]

The two asterisks for Hypertrophy MIGHT be relaying the focus on Tempo for time under tension. Just as the single asterisk for Power denotes the eccentric control, the two asterisks could be indicating controlling both the concentric and eccentric so as to not lose tension at the peak contraction because of synergists taking over (eg. locking the elbows during a press).

[@laurenomalley2778]

When I do trap bar dead lifts I definitely begin to loose my form when I have a lot of reps, but when I have done my 1RM I am able to focus on my form more.

[@oliviadyck510]

Interesting about how you shouldn’t do 1RM testing on single joint exercises like the biceps curls but only on exercises that use larger muscle groups. I never knew that but it makes perfect sense!

[@joshuawada8783]

One part of the lecture that seemed intuitive at first was the relationship between load and repetitions. As you stated in the lecture, the table was very generalized, but for those athletes on either extreme (very anaerobic or very aerobic muscle fibers) what is the main strength of knowing their 1RM or RM? Or is there an incentive to try to test this range at all?

[@avajgallo]

I didn't know people do multiple RM tests that seems like a hard way to test like you said.

[@hannahb872]

I thought the chart used to explain repetition max continuum super helpful! I've always known power lifts are more between 2-4 reps but just thinking of doing 6 reps of a heavy load sounds awful!

[@MegaW3rd]

For the sake of the exam the rep max continuum is to be respected but with the latest research on hypertrophy it seems mechanical tension regardless of rep range is what causes hypertrophy. Where if you pick heavier loads it will biass more strength and light load st-endurance. Correct?

[@wyntonbrown9439]

When working up to a 1RM, how many warmup or working sets should be done prior to get best results?

[@jasonpena3556]

Choose one exercise, specifically a core exercise when testing 1RM.

[@sunilthomas2162]

it woukd have been great if you could have given some practice questions or while taking the class mentioning about a possible question from the area...

[@cjbuenviaje]

I was reading how the Percent of the 1RM and Reptitions Allowed graph is not so accurate. How can we determine the true relation between them for each individual athlete?

[@hayleesaurette1798]

I dId not realize that there was such a thing as repetition maximums. I only knew of one rep maxes..

[@vikaschauhan2757]

How to find out load percentage.%.? How to calculate

[@HarshBarot91]

Hello Dr. Goodin, I'm a CPT from India and planning to do a CSCS course. Which academy would you recommend me to get certification from? ACSM is providing offline lectures and practical here in my area but I want to know your suggestion so that I may apply it accordingly whether it's online (NSCA) or offline (ACSM). Thank you

[@DrJacobGoodin]

it largely depends on what you want to use it for. if for strength and conditioning coaching, research, or academia, then CSCS. For personal training, either is fine. Best of luck!

[@braedenmoore3743]

I had no idea people kept track of rep maxes besides the one rep max.

[@myawilliams8357]

you flipped your hat around for this video lol.

[@SuperTroyAustin]

How often should we test 1rm?

[@WilliamsWrestlin]

All the time.

[@lucamarin8565]

I always see so many people flex their 1RM on social media so often does it have terrible form.

[@keonihughes4242]

I have been following an interesting training program where you do barbell squats everyday. Would this type of training be beneficial in anyway? Or is it just excessive? Here’s the guys KZbin channel:kzbin.info

[@alannabergherm8046]

The 2 for 2 rule is an interesting concept! I didn't realize that the last 2 reps could be the threshold to increase weight.