Summary

At the start of this module, you completed a pre-check. Let’s see how you’ve progressed.

The specific areas that were covered in this module included:

• A brief introduction to periodisation of resistance training.
• Training approaches to:
  • Muscular endurance.
  • Hypertrophy.
  • Strength.
  • Power.

You have learnt about:

• the scientific principles behind each training mode, explaining how they produce results.
• different programming methods within each training mode and when to apply them.
• when and how to integrate each training mode into an athlete's annual periodised training plan.

Within this module, we focused on approaches that are used by strength and conditioning coaches around the world for improving athletic performance. We have expanded beyond the gym and looked at another vital component of physical conditioning – Cardiovascular training methods.

Remember, an important part of study is self-directed learning. Research the areas of this module that intrigued you, but also those that challenged you. Here are some suggestions for further learning. Read, download and utilise some of the resources provided to enhance your learning.

Your own personal template

We've crafted a personalised NZIS Session Plan template just for you, and it's ready to be downloaded and cherished.  The choice is yours—print it out for a hands-on experience or seamlessly record your discoveries right within the Word document.

Session Plan_Template

Read

Go to the following links for some interesting reads.

• If you would like to know more about some amazing muscular endurance records, check out the following link:
  11 of the most hardcore fitness records ever.
• The following interesting read gives tips on bodyweight exercises that can be performed from anywhere. See the following links:
  • 50-bodyweight-exercises-you-can-do-anywhere
  • Bodyweight-exercises

• Here are some useful websites for extra reading on programming for power and plyometric sessions

  • Developing-power-in-everyday-athletes-with-plyometrics
  • Power-workouts

Download

Download the following PDF chart.

• Remember, a lot can also be done using body weight. Check out this great bodyweight exercise guide to make sure you have a wide range of bodyweight exercises at your disposal.
  Bodyweight exercises chart

Utilise

Utilise the following resources to expand on your learning.

• Topend Sports has a fantastic fitness testing database that you can use to find appropriate fitness tests for your clients. Each test comes complete with everything you need to be able to conduct the test safely and effectively including information pertaining to:
  • The test purpose (what it measures)
  • The equipment you will need
  • Pre-test procedures and considerations
  • Test procedure steps
  • How to score the test
  • Advantages and disadvantages of using the test
  • Any variations of the test that exist (e.g. regressions/progressions)
• For muscular endurance tests go to the following link and scroll down to the “Muscular Strength Endurance” list.
  Topend Resource- Maximum Strength & Strength Endurance Tests
• When a client is new to lifting or has not yet honed lifting technique. You can use the same protocols as for 1RM lifts, however, a client lifts multiple repetitions (ideally under 5) and an estimation calculator is used to estimate 1RM.
  Go to the following link to utilise a calculator for estimating:
  ExRx.net : Predicting One-rep Max