Strength TrainingStrength Training

DefinitionsDefinitionsRepetition: one complete movement of an Repetition: one complete movement of an exercise (con/ecc)exercise (con/ecc)

Set: group of repetitionsSet: group of repetitions

Repetition Maximum (RM): maximum Repetition Maximum (RM): maximum number of repetitions that can be number of repetitions that can be performed at a resistance with proper performed at a resistance with proper technique; 1 RMtechnique; 1 RM

Power: rate of performing work, weight Power: rate of performing work, weight lifted times the vertical distance it is liftedlifted times the vertical distance it is lifted

%1-RM: a fraction of a 1-RM for training %1-RM: a fraction of a 1-RM for training prescription, i.e., intensityprescription, i.e., intensity

Rep Tempo: speed or velocity of Rep Tempo: speed or velocity of repetitions. E.g., 2/4 rep temporepetitions. E.g., 2/4 rep tempo

Volume: total work performed during a Volume: total work performed during a specific time period. Load X reps X setsspecific time period. Load X reps X sets

Strength: maximal amount of force Strength: maximal amount of force a muscle or muscle group can a muscle or muscle group can

generate in a specified movement generate in a specified movement pattern at a specified velocity of pattern at a specified velocity of

movementmovement

Factoids:Factoids:

HR is not appropriate measure of HR is not appropriate measure of exercise intensity with resistance exercise intensity with resistance trainingtrainingMinimal intensity to generate strength Minimal intensity to generate strength gains is 60-65% of 1RMgains is 60-65% of 1RM

Progressive OverloadProgressive Overload

increase the amount of weight lifted increase the amount of weight lifted use of RMuse of RM

increase the training volume increase the training volume (number of sets or repetitions)(number of sets or repetitions)easy to overtraineasy to overtrain

especially with increases in training especially with increases in training volumevolume

Rest PeriodsRest Periods

If goal is to improve performance and If goal is to improve performance and power for short, intense activities, power for short, intense activities, rest period should be short (< 1 min.)rest period should be short (< 1 min.)

One day of recovery is usually One day of recovery is usually recommended for a specific body recommended for a specific body partpart

Types of Strength TrainingTypes of Strength Training

IsometricIsometric

joint angle specificjoint angle specificmust avoid Valsalva maneuvermust avoid Valsalva maneuver

Dynamic Constant External Dynamic Constant External Resistance (DCER)Resistance (DCER)

IsotonicIsotonic

Muscular contraction in which the Muscular contraction in which the muscle exerts a constant tensionmuscle exerts a constant tension

Not the type of contraction with free-Not the type of contraction with free-weights (contrary to popular thought)weights (contrary to popular thought)

Free-weight, the force varies Free-weight, the force varies throughout the ROMthroughout the ROM

Recommendation of sets for health is Recommendation of sets for health is 1-31-3

Variable ResistanceVariable Resistance

Equipment operates through a lever Equipment operates through a lever arm or cam, attempt to match arm or cam, attempt to match resistance with changes in strength resistance with changes in strength throughout a ROMthroughout a ROM

No perfect machine out there yet, No perfect machine out there yet, cannot match ROM demands with cannot match ROM demands with individual differencesindividual differences

IsokineticIsokineticMuscular action performed at a constant Muscular action performed at a constant angular velocityangular velocity

Resistance is not controlled, only the Resistance is not controlled, only the velocityvelocity

Theoretically, it is possible for the muscles Theoretically, it is possible for the muscles to exert a continual, maximal force to exert a continual, maximal force through the full ROMthrough the full ROM

Optimal number of sets is not clearOptimal number of sets is not clear

Training velocity should be between 180-Training velocity should be between 180-240240/sec/sec

EccentricEccentricCan do eccentric training on machines Can do eccentric training on machines by lifting a weight greater than 1RM by lifting a weight greater than 1RM with both legs or arms and then with both legs or arms and then lowering it with onelowering it with oneCan do eccentric training on isokinetic Can do eccentric training on isokinetic devicesdevicesEccentric training can lead to Eccentric training can lead to significant strength gainssignificant strength gainsnot clear what appropriate volume not clear what appropriate volume should be for strength gains and DOMSshould be for strength gains and DOMS

Plyometrics or Stretch-Shortening Plyometrics or Stretch-Shortening cycle exercisescycle exercises

20-30% of the difference between a 20-30% of the difference between a countermovement and a countermovement and a noncountermovement may be explained noncountermovement may be explained by the elastic energyby the elastic energyElastic energy can be stored in tendons Elastic energy can be stored in tendons and other connective tissueand other connective tissueThings to consider:Things to consider:– number of jumpsnumber of jumps– height of dropheight of drop– weighted exercisesweighted exercises– concurrent strength trainingconcurrent strength training– injury potentialinjury potential

2002 ACSM Position Stand2002 ACSM Position Stand

Novice or Preparatory PhaseNovice or Preparatory Phase

50-70% 1RM (or estimated)50-70% 1RM (or estimated)

One exercise/groupOne exercise/group

1-3 set1-3 set

8-15 reps8-15 reps

Rest varies for type of trainingRest varies for type of training

Development of Muscular StrengthDevelopment of Muscular Strength

90-100% of 1RM90-100% of 1RM

3-4 exercise/group3-4 exercise/group

1-5 sets1-5 sets

1-5 reps1-5 reps

3-5 min rest btwn sets3-5 min rest btwn sets

Development of Muscular Development of Muscular EnduranceEndurance

50-70% 1 RM50-70% 1 RM

2-3 exercise/group2-3 exercise/group

1-3 sets1-3 sets

No more than 15 reps (adv. 25+)No more than 15 reps (adv. 25+)

30 sec – 1 min rest btwn sets30 sec – 1 min rest btwn sets

2-6X week2-6X week

Development of Muscular Development of Muscular Strength/EnduranceStrength/Endurance

80-90% 1RM80-90% 1RM

3-4 exercise/group3-4 exercise/group

1-4 sets1-4 sets

6-12 reps6-12 reps

1 min rest btwn sets1 min rest btwn sets

Development of Muscle Size Development of Muscle Size (Hypertrophy)(Hypertrophy)

80-90% 1RM80-90% 1RM

4-6 exercise/group4-6 exercise/group

4-8 sets4-8 sets

12-15 reps12-15 reps

30 sec – 1 min rest btwn sets30 sec – 1 min rest btwn sets

PeriodizationPeriodization

variation in the volume and intensityvariation in the volume and intensityneeded for optimal gains in strength needed for optimal gains in strength and powerand power

PeriodizationPeriodizationPreparatory: high volume, low resistance Preparatory: high volume, low resistance exercise (50-80% 1RM)exercise (50-80% 1RM)First Transition: increase strength, First Transition: increase strength, moderate volume and intensitymoderate volume and intensityCompetition: Peak, selective strength Competition: Peak, selective strength training, low volume, high intensity, with training, low volume, high intensity, with intervals and sport-specific exercisesintervals and sport-specific exercisesSecond Transition or active recovery: Second Transition or active recovery: recreational activities and low intensity recreational activities and low intensity resistance training , different exercise resistance training , different exercise modesmodes

Resistance Training for Special Resistance Training for Special PopulationsPopulations

Children (Fleck & Kreamer, 1997)Children (Fleck & Kreamer, 1997)5-7 yr old: basics with little to no 5-7 yr old: basics with little to no weight, concept of a training session, weight, concept of a training session, techniques are emphasized, volume techniques are emphasized, volume is lowis low

8-10 yr old: gradually increase the 8-10 yr old: gradually increase the number of exercises, practice number of exercises, practice technique for all lifts, keep exercises technique for all lifts, keep exercises simple, increase volume slowly, simple, increase volume slowly, monitor tolerance to exercise stressmonitor tolerance to exercise stress

11-13 yr old: teach all basic exercise 11-13 yr old: teach all basic exercise techniques, continue progressive techniques, continue progressive loading, emphasize technique, loading, emphasize technique, introduce new exercises with little or introduce new exercises with little or no resistanceno resistance14-15 yr old: progress to more 14-15 yr old: progress to more advanced resistance programs, add advanced resistance programs, add sport-specific components, sport-specific components, emphasize technique, increase emphasize technique, increase volumevolume16 and older: entry level into adult 16 and older: entry level into adult programs after all background programs after all background experience has been learnedexperience has been learned

SeniorsSeniors

Pollock et al. (1994): 1 set, 10-15 RM, Pollock et al. (1994): 1 set, 10-15 RM, 8-10 exercises, 2 d/wk minimum8-10 exercises, 2 d/wk minimum

Fleck & Kraemer (1997): 4-6 large Fleck & Kraemer (1997): 4-6 large muscle groups, 3-5 supplemental muscle groups, 3-5 supplemental small muscle groups, 80% of 1RM for small muscle groups, 80% of 1RM for 8 repetitions (most common), 3 sets, 8 repetitions (most common), 3 sets, 2-3 minutes rest between sets, 3 2-3 minutes rest between sets, 3 d/wkd/wk