Principles of Resistance Training and Practical Application

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Provider

Coursera
Pricing

Paid Course
Languages

English
Certificate

Paid Certificate Available
Duration & workload

9 hours 52 minutes
Sessions

On-Demand
Subtitles

English

Found in

Part of

Overview

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By the end of this course, you will (1) design progressive, periodized strength programs and (2) apply the science of resistance training to optimize athletic performance. This comprehensive course with Dr. Jason Miller delivers a science-based understanding of resistance training — from its historical roots to advanced movement applications. Learners explore the evolution of strength development, foundational terminology, and how different training modes (free weights, machines, bands, and bodyweight) can be safely adapted for any population or goal. Through practical and theoretical modules, the course explains how muscle mechanics, neuromuscular recruitment, and the stretch–shortening cycle determine strength, power, and performance outcomes. By the end, students will be able to design goal-specific programs grounded in biomechanics and physiology, apply structured progressions across key movement patterns, and optimize results through evidence-informed strategies. This course bridges the gap between academic theory and practical training design—making it invaluable for coaches, therapists, and professionals seeking to elevate both performance and safety in resistance-based programs.

Syllabus

Resistance Training - Part 1

This opening module sets the foundation for the entire Resistance Training course. Dr. Jason Miller introduces the principles, terminology, and historical context that underpin effective resistance training for health, performance, and rehabilitation. Learners will explore what “resistance training” truly means—clarifying common terms such as weightlifting, weight training, powerlifting, and functional training—and discover how each discipline fits within the broader framework of strength development. Through practical discussion and real-world examples, Dr. Miller explains how different training modes, from free weights and kettlebells to machines, elastic bands, and bodyweight exercises, can be applied safely and effectively for diverse populations and goals. The module also examines the roots of modern resistance training, tracing its evolution from ancient origins and early scientific discoveries in progressive overload to the structured programs used in today’s strength and conditioning, personal training, and rehabilitation settings. By understanding the history, language, and core concepts of resistance training, learners will gain the conceptual clarity necessary to design and evaluate training programs that are goal-specific, evidence-informed, and adaptable across a wide range of clients and settings.

Resistance Training - Part 2

In Module 2, Dr. Jason Miller builds on the foundational science of muscle contraction introduced in Module 1. This session explores how power, force, and velocity interact to determine performance, and introduces the crucial physiological concepts that govern muscle activation and mechanical output. Learners will examine the force–velocity and power relationships to understand how load and movement speed combine to optimize training outcomes. Dr. Miller explains why the “optimal” power load differs across exercises and why a universal 30% rule does not apply. The module then dives into the Henneman Size Principle, describing how motor units are recruited in an orderly fashion—from low-threshold Type I fibers to high-threshold Type IIx fibers—and how different training methods (dynamic, maximal, and repetition-based) affect this recruitment. Practical implications for program design are explored, comparing high-intensity, low-volume protocols (e.g., Arthur Jones’ HIT) with multi-set, high-load resistance training approaches. In the second half of the module, learners are introduced to the length–tension relationship, explaining how muscle force output changes with muscle length and how both active and passive tension contribute to total force production. The section also examines torque, leverage, and exercise mechanics to help trainers and therapists recognize why certain exercises create more soreness or injury risk (e.g., incline biceps curls or Romanian deadlifts). By the end of this module, learners will have a deep understanding of how neuromuscular recruitment, muscle mechanics, and exercise selection interact to determine strength, power, and safety outcomes in resistance training.

Resistance Training - Part 3

In Module 3, Dr. Jason Miller examines how the body stores and releases energy during movement, introducing key concepts that explain why elastic recoil and muscular coordination are central to performance and rehabilitation. The session begins with a detailed look at the stretch–shortening cycle (SSC) — a natural neuromuscular mechanism that enhances power output by coupling eccentric and concentric contractions. Learners explore the three critical phases of the SSC (eccentric loading, amortization, and concentric release), and how each contributes to movement efficiency, force production, and athletic performance. Dr. Miller explains how elastic energy is stored within tendons and connective tissues, and how its recovery depends on timing, stiffness, and neuromuscular coordination. The module emphasizes how excessive delay or poor technique during the amortization phase can dissipate elastic potential, reducing power and increasing injury risk. Building on this foundation, the module then examines muscle architecture—including fiber arrangement (parallel vs. pennate), fiber length, and cross-sectional area—and how these structural factors influence strength, speed, and endurance. Real-world applications are discussed throughout, linking theory to practice for both sports performance and therapeutic exercise settings. By the end of this module, learners will understand how muscle design and elastic function interact to produce efficient, powerful, and safe human movement.

Resistance Training - Part 4

In Module 4, Dr. Jason Miller shifts from training theory to hands-on application, introducing the foundational movement patterns that underpin every effective resistance training program. Building on the earlier modules’ coverage of biomechanics, muscle function, and program structure, this session demonstrates how to organize and perform exercises based on movement patterns rather than isolated muscle groups. Dr. Miller explains the seven key movement categories—knee dominant, hip dominant, horizontal push, horizontal pull, vertical push, vertical pull, and trunk (core) stability—and how each pattern should be trained consistently for balanced development, improved performance, and reduced injury risk. Through step-by-step demonstrations, learners explore knee-dominant movements, beginning with bodyweight squats and progressing through goblet, dumbbell, and barbell variations, including front and back squats. Emphasis is placed on correct alignment, neutral spine, joint coordination, and proper bracing mechanics, ensuring that trainees can safely and effectively scale exercises for clients of all experience levels. By understanding how to categorize, teach, and progress these movement patterns, learners will be able to design structured, adaptable, and evidence-informed resistance training programs for athletes, clients, and rehabilitation populations alike.

Resistance Training - Part 5

In Module 5, Dr. Jason Miller focuses on the upper body movement patterns that form the foundation of all strength training: horizontal pushing and horizontal pulling. These exercises not only build strength and symmetry in the upper extremities but also play a crucial role in restoring postural balance, shoulder health, and overall movement efficiency. The session begins with an in-depth exploration of horizontal pushing patterns, including push-ups, dumbbell and barbell chest presses, and their key variations (flat, incline, and machine-based). Dr. Miller explains the importance of scapular positioning, trunk bracing, and elbow alignment to prevent anterior shoulder stress and impingement. Learners are guided through correct setup cues—such as maintaining a 45-degree elbow angle, engaging the legs for drive, and stabilizing through five points of contact—to ensure optimal force transfer and joint safety. The module then transitions to horizontal pulling patterns, emphasizing the role of scapular retraction, posture correction, and muscular balance. Dr. Miller demonstrates several key variations including bent-over barbell and dumbbell rows, unilateral dumbbell rows, and supported machine or bench rows. The practical focus is on refining scapular control, avoiding elevation, and learning how grip width, range of motion, and angle of pull affect muscle activation in the rhomboids, lats, and posterior deltoids. By the end of this module, learners will have a comprehensive understanding of how to perform, cue, and progress both horizontal pushing and pulling exercises—developing not only strength and power but also functional balance between the anterior and posterior chains of the upper body.

Course Summary
Reflective Learning Exam

This final exam is designed to assess your understanding of the key concepts presented throughout the course. Please review all video lessons and written materials before beginning. A passing score of 70% or higher is required to successfully complete the course and earn your CE certificate. You may reference your notes during the exam. Once you pass, your certificate will be available for immediate download.