Needs analysis and exercise selection

Designing a resistance training program is a complex process that involves manipulating seven key variables:

1. Needs analysis

2. Exercise selection

3. Training frequency

4. Exercise order

5. Training load and repetitions

6. Volume

7. Rest periods

This chapter walks through those variables using three athlete case studies:

• Scenario A: Collegiate basketball center (female) in preseason

• Scenario B: High school American football lineman (male) in off-season

• Scenario C: High school cross-country runner (male) in-season

Each athlete is healthy, cleared for participation, and has no musculoskeletal dysfunction. The programming approach for each athlete reflects their sport-specific needs, training history, and performance goals.

Step 1: Needs analysis

A two-stage process that includes:

1. Evaluation of the demands of the sport.
2. Assessment of the individual athlete.

Evaluation of the sport

• Movement analysis: Body and limb movement patterns, muscular involvement

• Physiological analysis: Strength, power, hypertrophy, and muscular endurance

• Injury analysis: Common joint/muscle injury sites and causative factors

Assessment of the athlete

• Training and injury status
• Movement screening
• Physiological profiling and performance testing

Athlete scenarios

Training status classification

*Training stress refers to the degree of physical demand or stimulus.

Step 2: Exercise selection

Choosing appropriate exercises based on the needs analysis. Exercise choices should reflect:

• Sport-specific movement patterns

• Muscles commonly used in the sport

• Goals of the training phase (e.g., hypertrophy, strength, endurance)

Application of the needs analysis

General training priorities by sport season

Exercise type

Core and assistance exercises

• Core exercises: Multi-joint movements using large muscle areas; may directly load the spine (e.g., back squat, power clean).

• Assistance exercises: Single-joint or smaller muscle group exercises; used for rehab, technique refinement, or isolating specific muscles.

Structural and power exercises

• Structural: Involve postural stabilization (e.g., back squat).

• Power: Performed explosively (e.g., power clean, snatch); subset of structural exercises.

Movement analysis and sport-specific exercises

Use the SAID principle (Specific Adaptation to Imposed Demands) to choose exercises that mimic sport movement.

Examples of movement-related resistance training exercises

Muscle balance

Programs should avoid imbalances between:

• Agonist/antagonist muscle groups (e.g., quads vs. hamstrings)

• Bilateral vs. unilateral limbs

• Upper vs. lower body

Exercises to promote recovery

• Recovery should be performed at very low intensity (e.g., easy cycling, mobility work, light band drills).
• Low-load, low-intensity exercises can assist recovery, but more fatiguing movements (such as walking lunges) are better suited for training blocks rather than recovery.
• Typically included at the end of a session or on separate days.

Exercise technique experience

Coaches must assess whether athletes can perform exercises safely and correctly. Poor technique may require regression or coaching before loading.

Availability of resistance training equipment

Limitations in available equipment may require substitutions (e.g., front squat instead of back squat if no Olympic bars).

Application of the exercise selection guidelines