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Hello students, resistance training program can be modified to optimize the development of specific fitness goals as follows.
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For strength, to focus on strength development, programs typically involve heavy loads i .e.
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Less than or equal to 85 % of 1 repetition maximum, then lower repetitions i .e.
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Greater than or equal to 6 repetitions per set and longer rest period i .e.
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2 -5 minutes between sets to allow maximum force production.
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Secondly, muscular endurance, to enhance muscular endurance, programs involve lighter loads i .e.
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Less than or equal to 70 % of 1 repetition maximum, higher repetition i .e.
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Greater than or equal to 12 repetitions per set and shorter rest period i .e.
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30 seconds to 1 minute to promote endurance adaptations and fatigue resistance.
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Then for muscle power, power focused training combines strength and speed.
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It involves using moderate loads i .e...