•The first two sets in DAPRE involve 10 reps at 50%
and 6 reps at 75% of the athlete’s predetermined
6RM. The 6 RM is termed the “working weight.”
Repetitions in the third set at 100% of the 6 RM are
performed to failure (maximum repetitions). The
number of repetitions performed in the third set
determines how much resistance to add or drop off
for the fourth set. Typically, if five to seven repeti-
tions are performed in the third set, resistance for the
fourth set remains the same. If less than five or more
than seven repetitions are performed, the resistance
in the fourth set is decreased or increased respec-
tively. The adjusted weightis used for maximum
repetitions in the fourth set. The working weightfor
the next day of resistance training is adjusted based
on the number of repetitions achieved in the fourth
set similar to the method used to adjust the weight
for the fourth set.
- The DAPRE method can be adjusted for each individ-
ual based on his or her training goals. Manipulating the
amount of weight added to the adjusted weight for the
fourth set or the modified working weight for the next
day’s lift can change the pace of individual programs.
PERIODIZATION
- Periodization involves a gradual decrease in training
volume as training intensity increases toward the
competitive athletic season (in-season) (Brown,
2001). Periodization has been described previously
(Wathen and Roll, 1994; Kraemer et al, 2002;
Deschenes and Kraemer, 2002). - In preparation for athletic competition, periodization
begins in the athletic off-season where training volume
is high but intensity is low. Initially, strength gains and
muscle hypertrophy are the goals of this phase. As
training intensity gradually increases through the post-
season and into the preseason, training volume
decreases. This progression continues through the pre-
season where sport-specific skill training is maximized
to facilitate the transition to competition.
SAMPLE EXERCISES FOR MAJOR
MUSCLE GROUPS
- There are several exercises that can be used for each
muscle group. The appropriate exercise depends on
equipment availability, experience, or preference of
the weightlifter, or training goals. Isolated muscle
exercises are appropriate for toning and strengthening
muscles. Whole-body strength exercises that require
coordinated, multiple body segment movements are
appropriate to develop power and athletic skill.
UPPER BODY/TRUNK- Seated military press (deltoid): In the seated position,
weighted dumbbells or a bar is lifted above the head
and then returned to the anterior shoulders/upper chest. - Bench press/pec major: While supine on a bench,
weighted dumbbells or a bar is lifted off the chest
until the arms are fully extended and then slowly back
to the chest. - Bicep curls/biceps brachii: In the seated or standing
position, weighted dumbbells or a bar is lifted through
the full elbow range of motion from the extended to
flexed position, then slowly back to the extended posi-
tion.
•Triceps extension/triceps brachii: While in the supine
position, shoulders flexed to 90°and elbows extended,
resistance is lowered by flexing the elbow followed by
concentric elbow extension.
•Rows: Trapezuis/rhomboids: In the seated or standing
position and shoulders flexed to 90°, arms are drawn
back by extending the shoulders and flexing the
elbows. Visualize squeezing the back-blades (scapula)
together. This exercise can be done with free-weights,
resistive bands, or a machine.
LOWER BODY- Squats/Quadriceps: In the standing position with
resistance fixed at the shoulders, the body is lowered
by flexing the hips and knees while maintaining
upright upper body posture. - Hamstring curls/Hamstrings: In the prone position,
resistance fixed at the distal lower leg is curled toward
the hips by flexing the knee. This is usually done with
the assistance of a pulley-style machine or can be
done in standing with ankle weights. - Calf raises/triceps surae: In the standing or seated
position, the body and added resistance (if desired) is
elevated by plantar flexing the ankle joint.
GUIDELINES FOR EXERCISE
PRESCRIPTIONTRAINING VOLUME AND INTENSITY- It is important to consider training volume and inten-
sity of training when designing an effective weightlift-
ing program. The goal of a weightlifting program is to
achieve maximal or desired gains while allowing for
an appropriate amount of time between sets and
between sessions for muscle and body recovery.
•Training volume is determined by multiplying the
number of repetitions performed in an exercise session
546 SECTION 6 • SPORTS-SPECIFIC CONSIDERATIONS