Strength Training Exercise PrescriptionStrength Training Exercise Prescription

Overload principle is applied by the use of external resistance Overload principle is applied by the use of external resistance devices such as weights, springs, hydraulic devices, and devices such as weights, springs, hydraulic devices, and immovable bars immovable bars

Overload applied by increasing intensity, duration, and Overload applied by increasing intensity, duration, and frequency.frequency.

IntensityIntensity: : average absolute resistance lifted per repetition average absolute resistance lifted per repetition Expressed as a % of the maximum resistance one can liftExpressed as a % of the maximum resistance one can lift

% of 1 repetition maximum (1 RM)% of 1 repetition maximum (1 RM) 70-75% 1 RM = 100% of 10 RM70-75% 1 RM = 100% of 10 RM

DurationDuration: : the # of sets and repetitions performedthe # of sets and repetitions performed

FrequencyFrequency: : # of training sessions/week# of training sessions/week

Determination of training intensityDetermination of training intensity

Different levels of intensity have different physiological Different levels of intensity have different physiological effectseffects

The breakdown and re-synthesis of muscle protein varies The breakdown and re-synthesis of muscle protein varies with the training loadwith the training load

Rate of protein degradation is a function of the weight Rate of protein degradation is a function of the weight lifted: the heavier the weight, the higher the rate of protein lifted: the heavier the weight, the higher the rate of protein degradation (protein catabolism)degradation (protein catabolism)

The total amount of degraded protein, however, is a The total amount of degraded protein, however, is a function of both the rate of protein catabolism and the function of both the rate of protein catabolism and the amount of work performed or total amount of weight liftedamount of work performed or total amount of weight lifted

More work can be performed when the resistance is More work can be performed when the resistance is moderate and several consecutive lifts are performed in moderate and several consecutive lifts are performed in one set. one set.

e.g., If an athletes 1 RM is 100 kg, total amount lifted/set = 100 e.g., If an athletes 1 RM is 100 kg, total amount lifted/set = 100 kgkg

However, the same athlete should be able to lift 75 kg for 10 reps. However, the same athlete should be able to lift 75 kg for 10 reps. Total amount lifted = 750 kg.Total amount lifted = 750 kg.

Resistance Rate of protein Mechanical work Total amount of Resistance Rate of protein Mechanical work Total amount of RM degradation (# of reps) degraded proteinRM degradation (# of reps) degraded protein 1 High Small Small1 High Small Small

5-10 Average Average Large5-10 Average Average Large

> 25 Low Large Small > 25 Low Large Small

Maximal loads (1-3 RM) tend to train the nervous system – Maximal loads (1-3 RM) tend to train the nervous system – functional changesfunctional changes

Sub-maximal loads of 5-10 RM stimulate hypertrophy – structural Sub-maximal loads of 5-10 RM stimulate hypertrophy – structural changeschanges

Sub-maximal loads > 10 RM develop muscular endurance or Sub-maximal loads > 10 RM develop muscular endurance or explosive strength depending on the speed of movementexplosive strength depending on the speed of movement

Maximal load method Maximal load method Considered superior for improving intra-muscular Considered superior for improving intra-muscular

and inter-muscular coordinationand inter-muscular coordination

Improves:Improves:• MU recruitmentMU recruitment• Rate codingRate coding• MU synchronizationMU synchronization

Recommended reps/set = 1-3Recommended reps/set = 1-3

Limitations: Limitations:

a. High risk of injury (not recommended for a. High risk of injury (not recommended for beginners). The relevant muscles and proper beginners). The relevant muscles and proper technique should first be adequately developedtechnique should first be adequately developed

b. Limited hypertrophy. Mechanical work b. Limited hypertrophy. Mechanical work performed is smallperformed is small

Sub-maximal effort methodSub-maximal effort method

5-10 RM – stimulates 5-10 RM – stimulates hypertrophyhypertrophy

Fatigues more MUsFatigues more MUs

If not fatigued, they If not fatigued, they are not trained. are not trained. Difficult to increase Difficult to increase the maximal force of the maximal force of slow, fatigue resistant slow, fatigue resistant MUsMUs

A positive correlation exists between strength enhancement and A positive correlation exists between strength enhancement and

percentage of fast twitch fiber. Individuals with more FT tend notpercentage of fast twitch fiber. Individuals with more FT tend not

only to be stronger, but they also only to be stronger, but they also strength faster strength faster

Developing A Resistance Training ProgramDeveloping A Resistance Training ProgramThe Beginner WorkoutThe Beginner Workout

Perform warm-up exercisesPerform warm-up exercises

Start easyStart easy

Select a weight that you can lift for a maximum of 12-15 Select a weight that you can lift for a maximum of 12-15 reps (12-15RM) (intensity)reps (12-15RM) (intensity)

Select one exercise for each muscle group, 1-2 sets Select one exercise for each muscle group, 1-2 sets (duration)(duration)

Exercise all the major muscle groups each training sessionExercise all the major muscle groups each training session

Allow 1-2 mins between setsAllow 1-2 mins between sets

Perform 2-3 sessions per week, allowing at least 2 days Perform 2-3 sessions per week, allowing at least 2 days between each session (frequency)between each session (frequency)

After 3-4 weeks, increase the load (8 -10 RM)After 3-4 weeks, increase the load (8 -10 RM)

When more than 8 -10 reps can be completed, When more than 8 -10 reps can be completed, add more weightadd more weight

Gradually increase the number of exercises per Gradually increase the number of exercises per muscle group to 3muscle group to 3

Gradually increase the number of sets per Gradually increase the number of sets per exercise to 3exercise to 3

When the training volume increases to a certain When the training volume increases to a certain level, consider split routineslevel, consider split routines

The Advanced WorkoutThe Advanced Workout

Select 3-4 exercises for each muscle group per Select 3-4 exercises for each muscle group per workoutworkout

Select a load that allows 5-10RM (or 1-3 RM if the Select a load that allows 5-10RM (or 1-3 RM if the focus is neuromuscular coordination) and perform focus is neuromuscular coordination) and perform 3-4 sets of each exercise3-4 sets of each exercise

Exercise each muscle group once or twice a Exercise each muscle group once or twice a week, allowing at least 2-3 days for recoveryweek, allowing at least 2-3 days for recovery

Volume of work/muscle group dictates split Volume of work/muscle group dictates split routinesroutines

Sample ProgramSample Program

Day 1- chest and armsDay 1- chest and arms

Day 2- legs, abdominalsDay 2- legs, abdominals

Day 3- back and shouldersDay 3- back and shoulders

Day 4- restDay 4- rest

Day 5- repeat day 1Day 5- repeat day 1

Day 6- repeat day 2Day 6- repeat day 2

Day 7- repeat day 3Day 7- repeat day 3

Day 8- restDay 8- rest

Circuit resistance-trainingCircuit resistance-training

Circuit composed of 8-12 different exercise Circuit composed of 8-12 different exercise stations (usually high rep, low weight)stations (usually high rep, low weight)

3-4 circuits are performed with 2-3 minutes rest 3-4 circuits are performed with 2-3 minutes rest between each circuitbetween each circuit

Improves both muscular endurance and aerobic Improves both muscular endurance and aerobic fitnessfitness

Training PrinciplesTraining Principles

1. Maintenance of agonistic and antagonistic 1. Maintenance of agonistic and antagonistic balance between musclesbalance between muscles

2. Range of Motion- critical to move through the 2. Range of Motion- critical to move through the full range of motion to recruit more muscle fibersfull range of motion to recruit more muscle fibers

3. Maintain correct form/technique3. Maintain correct form/technique

4. Breathing pattern - rule of thumb, inhale when 4. Breathing pattern - rule of thumb, inhale when lowering the weight, exhale during the period you lowering the weight, exhale during the period you exert the most forceexert the most force

5. Order of exercises – work from large to small 5. Order of exercises – work from large to small musclesmuscles

6. Speed of movement (eccentric vs. concentric)6. Speed of movement (eccentric vs. concentric)

Generally, eccentric phase slow, concentric fastGenerally, eccentric phase slow, concentric fast

7. Supersets- work a second body part during the 7. Supersets- work a second body part during the recovery period for another muscle grouprecovery period for another muscle group

8. Periodization- divides the training into 8. Periodization- divides the training into structural unitsstructural units

PeriodizationPeriodization

Training divided into periods called micro-, mesoTraining divided into periods called micro-, meso

and macro-cyclesand macro-cycles

Micro-cycle: grouping of several training days, Micro-cycle: grouping of several training days, usually one weekusually one week

Meso-cycle: system of several micro-cycles. Meso-cycle: system of several micro-cycles.

Duration is 4-12 weeksDuration is 4-12 weeks

Macro-cycles: one entire competition season. Macro-cycles: one entire competition season. Typical length is one yearTypical length is one year

When training targets are distributed over several When training targets are distributed over several mesocycles in sequence, the fitness gain mesocycles in sequence, the fitness gain increasesincreases

Delayed TransformationDelayed Transformation

After periods of strenuous training, performanceAfter periods of strenuous training, performance

may plateaumay plateau

Fatigue may accumulate over a period of timeFatigue may accumulate over a period of time

A decrease in the training load may stimulate A decrease in the training load may stimulate

further improvementfurther improvement

May introduce a period of relatively easy exercise May introduce a period of relatively easy exercise prior to a competition – pre-competition prior to a competition – pre-competition

mesocyclemesocycle

Forms of resistance training and Forms of resistance training and equipment selectionequipment selection

Three types of exercise system are used: Three types of exercise system are used:

• weight trainingweight training

• isometric trainingisometric training

• isokinetic trainingisokinetic training

Weight-training: free weights or machinesWeight-training: free weights or machines??

Free weightsFree weights

AdvantagesAdvantages

• Preferred mode for athletes- simulate motor unit recruitment Preferred mode for athletes- simulate motor unit recruitment patterns that occur during the performance of the skill more patterns that occur during the performance of the skill more closely than machinesclosely than machines

• Train synergistic muscle groups more extensively, facilitating Train synergistic muscle groups more extensively, facilitating the learning of correct neuromuscular coordination for proper the learning of correct neuromuscular coordination for proper balancebalance

• Inexpensive and convenient for home useInexpensive and convenient for home use

• Allow for greater variety of exercisesAllow for greater variety of exercises

• Accommodate individuals of any body sizeAccommodate individuals of any body size

DisadvantagesDisadvantages

• Safety issue, especially for novicesSafety issue, especially for novices• Requires spottersRequires spotters• Requires more skillRequires more skill• Cumbersome to change resistanceCumbersome to change resistance

Machines/selectorized weight-trainingMachines/selectorized weight-trainingequipmentequipment AdvantagesAdvantages

• Can isolate a particular muscle much easierCan isolate a particular muscle much easier• Simple to use Simple to use • Safe. Do not need a spotterSafe. Do not need a spotter• Change resistance quicklyChange resistance quickly

DisadvantagesDisadvantages

• ExpensiveExpensive• Limited availabilityLimited availability• Limited number of exercises/machineLimited number of exercises/machine• Do not optimally develop Do not optimally develop inter-muscular coordinationinter-muscular coordination• Minimal stress placed on core stabilizing musclesMinimal stress placed on core stabilizing muscles

Isometric training Isometric training

Resistance provided by immovable objects or weights underResistance provided by immovable objects or weights understationary conditionsstationary conditions

AdvantagesAdvantages::

• Requires no expensive equipment Requires no expensive equipment • Can be performed anywhereCan be performed anywhere• Useful in rehab situation when joint cannot be articulatedUseful in rehab situation when joint cannot be articulated• Useful for sports where static muscular endurance is required Useful for sports where static muscular endurance is required

Disadvantages: Disadvantages:

• Doesn’t allow for large gains in strength in Doesn’t allow for large gains in strength in dynamic situations dynamic situations

• Strength gain is mainly limited to the angle at Strength gain is mainly limited to the angle at which the exercise is performedwhich the exercise is performed

• When contracting large, proximal muscles, When contracting large, proximal muscles,

may produce a high rise in blood pressuremay produce a high rise in blood pressure

Isokinetic trainingIsokinetic training

Resistance provided by an electromechanical device – isokinetic Resistance provided by an electromechanical device – isokinetic dynamometerdynamometer

Concentric speed: up to 500 deg/ sec. Concentric speed: up to 500 deg/ sec. Eccentric speed: up to 300 deg/ secEccentric speed: up to 300 deg/ sec

Biodex System 4 Pro  

Speed is preset and kept Speed is preset and kept constant regardless of constant regardless of how much force is how much force is developed. developed.

AdvantagesAdvantages::

• Enables the muscle to generate maximum force Enables the muscle to generate maximum force throughout the full range of motion at a constant, throughout the full range of motion at a constant, preset speedpreset speed

DisadvantagesDisadvantages::

• Very expensiveVery expensive• Allow the performance of one-joint movements only Allow the performance of one-joint movements only

Rarely performed in many skillsRarely performed in many skills• Maximum angular velocity relatively lowMaximum angular velocity relatively low• Do not provide an isokinetic movement throughout a Do not provide an isokinetic movement throughout a

complete range of motion – acceleration at beginning, complete range of motion – acceleration at beginning, deceleration at the end – therefore, semi-isokineticdeceleration at the end – therefore, semi-isokinetic

Weight-training is referred to as Weight-training is referred to as isotonic exercise – is this a isotonic exercise – is this a misnomer?misnomer?

Isotonic means “of constant force”Isotonic means “of constant force”

Correct term might be iso-inertialCorrect term might be iso-inertial