Training frequency, exercise order, and training load and repetitions

Step 3: Training frequency

Refers to number of training sessions per week. Influenced by training status, sport season, and recovery needs.

Key considerations

• Training load: Heavier loads require more recovery

• Split routines: Useful for advanced athletes to increase weekly volume and frequency without overtraining

• Sport season: In-season priorities may limit resistance training time

Step 4: Exercise order

Exercise order refers to the sequence in which exercises are performed in a session. Order affects both performance and fatigue.

Common strategies:

1. Power → Other core → Assistance (e.g., snatch → squat → leg curl)

2. Upper/lower body alternated (e.g., bench press → squat → row → lunge)

3. Push/pull alternated (e.g., bench press → row → shoulder press → pull-up)

4. Supersets and compound sets

   • Superset: Two opposing muscle group exercises performed back-to-back (e.g., biceps curl → triceps extension)

   • Compound set: Two exercises for the same muscle group (e.g., bench press → incline DB press)

Application of the exercise order guidelines

Step 5: Training load and repetitions

Load = the amount of weight lifted in a given set. Repetitions = how many times the load is lifted.

Mechanical work and volume-load

• Mechanical work = force × displacement

• Volume-load = weight × reps × sets (used to track total workload over time)

Example: 80 kg squat × 5 reps × 4 sets = 1,600 kg volume-load

Volume-load allows coaches to:

• Compare workloads across athletes/sessions

• Separate workloads by exercise type (core vs. assistance)

• Track training stress over time

Load-rep relationship

• Inverse relationship:
  • Higher load → fewer reps
  • Lower load → more reps

Commonly based on 1-repetition maximum (1RM) or RM targets.

Example: If 10 reps can be completed at 60 kg, the 10RM = 60 kg.

%1RM to reps allowed

This table helps estimate how many reps can be completed at a given percentage of 1RM. These are averages, and individual capacity may vary, especially depending on the muscle group, training status, and whether the lift is free weight or machine-based.

1RM and multiple-RM testing

Three options for assigning training loads:

1. Actual 1RM (tested)

2. Estimated 1RM from a multiple-RM test (e.g., 3RM)

3. Target RM (e.g., select a load the athlete can lift 8 times)

1RM testing protocol

1. Warm up with 5–10 reps at light load

2. Rest 1 minute

3. Increase to a moderate load for 3–5 reps

4. Rest 2 minutes

5. Increase to near-max load for 2–3 reps

6. Rest 2–4 minutes

7. Attempt 1RM

8. If successful, rest 2–4 minutes and increase load

9. If failed, rest and decrease load

Goal: reach true 1RM within 3–5 attempts

Estimating a 1RM

When maximal testing isn’t practical, estimate using a known RM (e.g., 5RM, 10RM) and apply a table or formula to estimate the 1RM.

Estimating 1RM and training loads

• NSCA Training Load Chart

This extensive table allows coaches to estimate training loads across different RM targets based on known loads. For example:

• If an athlete lifts 200 lb for 5 reps, the estimated 1RM is ~233 lb

Repetition maximum (RM) continuum

The continuum helps match load and reps to the desired adaptation.

Training load progression

2-for-2 rule:

If the athlete can complete 2+ reps above their target in the last set for 2 consecutive sessions, increase the load in the next session.

Example load increases

Application of training load guidelines