I’d like to start with an example to illustrate the importance of the concepts we’re discussing.
Imagine a coed base is working on a full up. Despite the lack of height, the base manages to contact the flyer’s feet and keeps them in the air. However, the base’s arms aren’t fully locked out, making the press to the top challenging. Just in time, the arms lock out, but the flyer starts to descend quickly, requiring a swift and forceful catch. Also, they have been in practice for about an hour and have thrown many other skills before working on full up.
So, how does this relate to resistance training?
The initial lack of height suggests the need to increase force production, emphasizing speed or power. The struggle to press to the top indicates a need for maximal strength training to make this aspect smoother. With an hour of practice and repetitive throws, fatigue becomes a factor, highlighting the importance of overall endurance training.
While this is a basic explanation and breakdown, it highlights the importance of tailoring training stimuli to the specific skill and addressing the adaptations needed by the body to successfully complete multiple repetitions.
Now, let’s cover some fundamental information and concepts regarding resistance training.
Types of Resistance Training
Maximal Strength: Training for the maximum amount of force that you can produce.
Hypertrophy: Training for muscle growth in size. There are correlations with muscle size and its ability to produce force.
Power: Training to produce an amount of force with speed.
Endurance: Training to resist fatigue.
Another Type of Training
Plyometrics: Training that involves multiple joints with quick repetition like hopping, double or single leg jumps, and jumps with rotations.
What are some of the variables that are changed in different types of training?
1 Range of Motion: The amount of movement a joint makes throughout the exercise.
2 Speed of Movement: How quickly a force is applied. This is particularly important for developing power for higher or faster stunts.
3 Muscle Action:
- Isometric: The muscle maintains a constant length under load. This helps with holding stunts or body positions.
- Concentric: The muscle shortening under load. This is what we typically think of when producing force to lift, push, or pull.
- Eccentric: The muscle lengthening under load. Improves controlled transitions or dismounts, also improves tendons that connect muscle to bone and the most common injured type of tissue.
4 Frequency: How many times to complete resistance training?
Example: 2-3 x per week
5 Volume: How much during this training session?
- Resistance: Typically measured in pounds (lbs) or kilograms (Kg)
- Example 135 lbs
- Repetitions or “Reps”: Completing the exercise 1 time = 1 rep
- Example 1 Rep = 1 Squat
- Set: Completion of multiple repetitions, followed by a rest break.
- Example 1 Set = 15 reps
Volume Example: 135 lbs x 3 sets x 15 reps
6 Intensity: How hard?
- 1 Rep Max
One way to measure intensity is through a percent of a 1 rep max (1RM).
Example: Say someone has a bench 1RM of 100 lbs. Training to improve that one rep max may look like 3 sets of 8 reps at 70 % of their 1RM. Since 100 lbs. x 70% = 70 lbs., they would complete 3 sets x 8 reps x 70 lbs.
- Rate of Perceived Exertion
Another way to measure intensity is through Rate of Perceived Exertion (RPE). Think of it as “How hard do I feel like I am pushing myself during this exercise right now”. The scale is from 1-10, however, minimal adaptions will occur at RPE lower than 5.
That same example above would now look like this: 3 sets of 8 reps at RPE 7-8
- Repetitions in Reserve
You can also ask yourself another question to judge this, ask “How many more reps in this set do I think I could do before I would fail completion?” or Repetitions in Reserve (RIR)
Example: 3 sets of 8 reps at RIR 3-2
Rate of Perceived Exertion and Repetitions in Reserve
| RPE | Quick Note | RIR |
| 5 | Easy, Warm up | 5 |
| 6 | Mild difficulty, Reps can be completed quickly | 4 |
| 7 | Moderate difficulty, Reps normal pace | 3 |
| 8 | Heavy, Movement becoming slower | 2 |
| 9 | Very Heavy, Movement slower yet | 1 |
| 10 | Max Resistance Tolerated, Very slow movement | 0 |
A common question: When should I progress or how much should I progress?
Recommendation per ACSM is a 2%-10% increase in resistance when you can perform the current resistance for 1-2 more reps on 2 training sessions in a row.
With my own training, I generally alter 1 variable of volume at a time. Meaning, I will either add an amount of resistance OR I will increase the reps / sets. Another example, I may keep the same volume, but experiment with the speed that I apply force.
A note about Cheer Trainer
The Cheer Trainer app provides areas to input Repetition, Resistance, RPE, and Notes. The only values that you must input for each exercise are Repetitions and Resistance for each Set. RPE and free type Notes are optional, although, encouraged to enhance your ability to keep track of your progress. This information will also be included in the email that you can send to your coach so that they may also keep track of your progress.
Conclusion and Resource
That was a basic break down of some fundamentals and principles of resistance training.
We will continue to provide much more in the future, however, this is a good place to start.
Always keep your safety in mind, start with low volume and progress in gradual amounts.
Below, are two tables that provide a general structure based on your experience and training goals.
Beginner
| Goal | Sets | Rep/Set | Resist | RPE | Rest | Freq |
| Strength | 1-3 | 8-12 | Start at 50%, then progress to 60-70% 1 RM | 7-10 | 2-3 Min | 2-3x wk |
| Hypertrophy | 1-3 | 8-12 | 70-85% 1 RM | 8-10 | 1-2 Min | 2-3 x wk |
| Power – Velocity | 3-6 | 3-6 | 30-60% of 1 RM for upper body; 0-60% for lower body | 4-6 | 2-3 Min | 2-3 x wk |
| Power – Force | 3-6 | 3-6 | 85-100% of 1 RM | 7-8 | 2-3 Min | 2-3 x wk+ |
| Endurance | Min 3 | 10-25 | >50% | 9-10 | >1 to 2 min | 2-4 x wk |
| Plyometric | 5-15 | 3-30 | Light – Mod | 2-7 min | 4-6 x wk |
Experienced
| Goal | Sets | Rep/Set | Resist | RPE | Rest | Freq |
| Strength | 3-4 | 8-12 | 70-85% 1 RM | 7-10 | 2-3 Min | 3-4 x wk |
| Hypertrophy | 3-6 | 6-12 | 70-100% 1 RM | 8-10 | 1-3 Min | 4 x wk |
| Power – Velocity | 3-6 | 3-6 | 30-60% of 1 RM for upper body; 0-60% for lower body | 4-6 | 2-3 Min | 3-5 x wk |
| Power – Force | 3-6 | 3-6 | 85-100% of 1 RM | 7-8 | 2-3 Min | 3-5 x wk+ |
| Endurance | Min 3 | 10-25 | >50% | 9-10 | >1 to 2 min | 2-4 x wk |
| Plyometric | 5-15 | 3-30 | Light – Mod | 2-7 min | 4-6 x wk |
Sources:
American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.
Helms, Eric R., et al. “Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training.” Strength and Conditioning Journal, vol. 38, no. 4, 2016, pp. 42–49, https://doi.org10.1519/SSC.0000000000000218.
Kilpatrick, Marcus Ph.D., FACSM; Newsome, A’Naja M.S.; Foster, Carl Ph.D., FACSM; Robertson, Robert Ph.D., FACSM; Green, Matt Ph.D., FACSM. Scientific Rationale for RPE Use in Fitness Assessment and Exercise Participation. ACSM’s Health & Fitness Journal 24(4):p 24-30, 7/8 2020. | DOI: 10.1249/FIT.0000000000000587
Webster, Anthony L. B.Sc., M.Sc., Ph.D.; Aznar-Laín, Susana B.Sc., M.Sc., Ph.D.. INTENSITY OF PHYSICAL ACTIVITY AND THE “TALK TEST”: A Brief Review and Practical Application. ACSM’s Health & Fitness Journal 12(3):p 13-17, May 2008. | DOI: 10.1249/FIT.0b013e31817047b4