Progression to Heavy Loading

Abstract

ABSTRACT The intricacies of advancing athletes to heavier resistance loading in a resistance training program are explored. Various considerations must be taken as the athlete progresses to heavier loading workouts. The coach must have the ability to evaluate exercise technique and safely progress athletes through different resistance levels to the 3–5 repetition maximum (RM) zone or 80–85% of 1RM. Olympic lifts use a percentage loading, whereas other exercises can use an RM zone to progress. The significance of heavier resistance training in the development of athletes' muscular and connective tissue strength is crucial for injury prevention and 1RM strength development in the core lifts (i.e., squat, power clean, bench press, deadlifts, seated rows). Finally, essential factors for coaches to consider are presented when moving athletes into heavier loading zones, including the expertise in exercise technique, phased general preparation cycles, progression in training volume, the specificity of exercises, and individualized adaptation to each athlete's needs and conditions.