Control of Resistance Training

Dr. Fernando Naclerio

Department of Life and Sports Sciences
 CONTROL OF RESISTANCE TRAINING

Mechanical  
Neurophysiological   Perceptual  
(performance)  
Muscular  ac8va8on   Rate  of  Perceived  
Velocity  
(EMG)   Exer8on  (scales)  
Power  
Biochemical  &   Fa8gue  scales  
Applied  Force  (N)  
hormonal  responses   Pain  scales  
 Controlling Movement Velocity in Resistance Exercises

Accelerometers   Cameras  based  systems   Transducers  (LPT)  

hHps://www.youtube.com/watch?v=kk8kjSHVUUU    
Real  Power  

Wearable  

Bar  Based  A2P  

Infrared  system  

hHp://www.deportec.es  

reflector  
 Controlling Resistance Training Performance from the
Movement Velocity or Mechanical Power

Relative load

Vm.s
 The use of the RPE for Controlling the Resistance
Training Performance

Rep"1"
Relative Load

10" Rep"Max"Vel"

OMNI)RES"(0)10)"
8"
Rep"10%Drop"
6"
last"rep"
4"
2"
0"
30)40%" >40)50%" >50)60%" >60)70%" >70)80%" >80)90%" >90%"

RPE

J.  Strength  Cond  Res.  2017  DOI:  10.1519/JSC.0000000000001867  

Chapman  et  al    

Oxford Dictionary of Sport Science and Medicine
•  Effort: strenuous physical or mental exertion
•  Exertion: physical or mental effort
Being the perception of effort/exertion a cognitive
feeling of work associated with voluntary actions, the
perception of physical effort or exertion has been defined
as

The degree of discomfort or fatigue (?)

experienced when performing some type of
physical activity (Robertson & Noble 1997)

The level of difficulty experienced during the

execution of some type of exercise
(Marcora, JAP 2008)
Perception of Force refers to the sensations of muscle
tension experienced during muscle action
(Pageaux, 2016)

Perception of force ≠ Perception of effort/exertion

 Rate of Perceive Exertion Scales (RPE) for controlling
the perception of effort in physical activities

OMNI-RES 0-10 Robertson et al MSSE, 2002 2003

Nystad, 1989
!

Zourdos  et  al  JSCR,  2016  

In summary, from the practical point of view there
are two models that have been used for controlling
resistance training performance in athletes (real world)

•  Model 1 based on controlling

mechanical changes from the
movement velocity fluctuations.

•  Model 2, based on estimate mechanical

changes from the RPE expresed at the
end of a set, repetition or even the
global training session.
MECHANICAL MODELS
 Asunciones

•  La relación entre la velocidad de

movimiento y el peso (expresado
en términos relativos) es
inversamente proporcional.

•  Los cambios en la velocidad de

movimiento son inversamente
proporcionales a los cambios en el
peso y el incremento de la fatiga.
Using the movement velocity to estimate the
relative load (%1RM) in resistance training
% 1RM = 128.88 – 42.02(AV)
R2=0.49 SEE 13.39
n= 154 males trained athletes (26.5±4.4 years)
(Naclerio & Larumbe-Zabala RQE under review)

100   %1RM= 107.75 -62.97(AV)

90  
R2=0.84 SEE 10.00
Rela?ve  load  (%  1RM)  

80   Power  CLean  
70  
60   Bench  Press  
n= 308 [242 males (22.4±7.7 Yr)
50  
40   and 66 females (19.1±5.5 Yr)
30   Squat  
20   trained athletes]
10  
0  
Velocity  m/sec  

(Naclerio & Larumbe-Zabala JSCR, 32(1): 323–329, 2017)

% 1RM=120.15 – 83.54(AV)
R2=0.79 SEE 9.82
n= 290 [209 males (25.4±5.6) and 89 females (20.1±4.1)
trained athletes]
(Naclerio & Larumbe-Zabala JSCR, 31(6): 1585–1591, 2017)
 Conclusión

Conocer la velocidad de
desplazamiento del
implemento al realizar
ejercicios con la máxima
intensidad permite estimar el
peso relativo en los ejercicios
de fuerza.
 Using  the  movement  velocity  to  control  
the  trained  zone  

%  MAX  V  

>90%   Explosive  light  loads   Explosive  heavy  loads  

  NA  
<90%   Learning/  muscular  endurance   Muscular  endurance  (HYP)  

e.g  Naclerio  et  al  2015  JPS,  Naclerio  et  al,  2011;  Lagally,  et  al.,  2009    
PERCEPTUAL  BASED  MODELS  
 Asunciones

La relación entre la percepción

subjetiva del esfuerzo y el peso
(expresado en términos relativos) son
directamente proporcionales.

Los cambios en la percepción del

esfuerzo son proporcionales a los
cambios en el peso y el incremento de
la fatiga.
 Using the RPE to estimate the relative load
(%1RM) in resistance training
% 1RM = 31.10 + 7.26 (RPE)
R2=0.88 SEE 6.60
n= 154 males trained athletes (26.5±4.4 years)
(Naclerio & Larumbe-Zabala RQE under review)

100   %1RM= 29.03 + 7.26(RPE)

90  
R2= 0.93 SEE 6.41
Rela?ve  load  (%  1RM)  

80   Power  Clean  
70  
60   Bench  Press   n= 308 [242 males (22.4±7.7 Yr)
50  
40   Squat  
and 66 females (19.1±5.5 Yr)
30   trained athletes]
20  
10  
0  
0   1   2   3   4   5   6   7   8   9   10  
RPE   (Naclerio & Larumbe-Zabala JSCR, 32(1): 323–329

% 1RM=5.07 + 9.63 (RPE)

R2=0.86 SEE 8.17
n= 290 [209 males (25.4±5.6) and 89 females (20.1±4.1)
trained athletes]
(Naclerio & Larumbe-Zabala JSCR, 31(6): 1585–1591, 2017)
 Conclusiones  y  recomendaciones  

La escala OMNI-RES
(0-10) es una herramienta
útil para estimar el peso
relativo en los ejercicios
de fuerza.
Se aconseja utilizar
ecuaciones especificas
para cada ejercicio
Using perceptual
response to
control resistance
training
 Use of RPE to estimate the relative load and estimate
movement velocity fluctuation along sets in resistance exercises
Naclerio et al JSCR 25 (7): 1879–1888, 2011
Chapman et al JSCR, 2017 DOI: 10.1519/JSC.0000000000001867
The RPE values would also reflect the level of fatigue as
the set progress toward the failure (Final RPE)
Initial RPE reflect the relative load
RPE expressed after performing a certain number of reps
would reflects change in mechanical performance.
Both values, initial and final are necessary to
determine the RT zone (strength manifestation)

Set  to  failure  at  30%  1RM     Set  to  failre  at  90%  1  RM  
(BP  67  RM)   (BP  6  RM)  
10  
9   10  
8   9  
8  
7  
7  
RPE  value  

RPE  value  
6   6  
5   5  
4   4  
3  
3  
2  
2  
1  
1   0  
0   0   1   2   3   4   5   6  
0   10   20   30   40   50   60   70   80   repe??ons  
Repe??ons  
 OMNI-RES scales in resistance training
(Naclerio, Larumbe-Zabala, Chapman, JPS 2015)

Initial RPE to select the correct load (%

1RM) (Lagally, et al., 2009; Naclerio, et al.,
2011)

Post-set RPE and its variation as the set

and workout progresses to maintain the
required velocity/intensity (Naclerio, et al.,
2011)

Session RPE (15–30 min. after the workout) to estimate the

global effort and the overall training effect of the training
session (Lodo, Moreira, Zavanela, Newton, McGuigan, & Aoki,
2012; Kraft, Green, & Gast, 2014).
 The use of OMNI-Res Scale to estimate the relative load and
velocity fluctuation during continuous sets in resistance exercises

Relative Load RPE Initial RPE 10% drop in velocity

0 to 2 5
30-40%
>1.5 to 2.5 5
40 to <50%
>2.5 to <4 6
50 to <60%
~4 to 5 >6
60 to <70%
~5 to <6 7
70 to <80%
>6 to 7 >7 or NA
80 to <90%
>7 to ~9 NA
>90%

e.g  Naclerio  et  al  2015  PMS,  Naclerio  et  al,  2011;  Chapman  et  al  2017  
 CONCLUSIÓN

Para alcanzar los efectos deseados del

entrenamiento, las sesiones deberán ser
apropiadamente controladas. El control de la
velocidad por medio de dispositivos validados
o alternativamente las escalas que evalúan la
percepción del esfuerzo constituyen
herramientas apropiadas.
 f.j.naclerio@gre.ac.uk  
Fernando.naclerio.5  
@FNaclerio  
http://www.fernandonaclerio.com  

Muchas  Gracias  por  vuestra  par8cipación!!  

   

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