Strength Training Strength Training for Women, Young for Women, Young

AthletesAthletes and Senior and Senior AthletesAthletesChapters 9-11Chapters 9-11

Female NeedsFemale Needs

Upper body strength, size and powerUpper body strength, size and power Less CSA than males and smaller Less CSA than males and smaller

diameterdiameter May use a May use a bodybuildingbodybuilding program? program? Benefits are the same as malesBenefits are the same as males

Myths? Myths? Page 176Page 176

Strength and Power Strength and Power DevelopmentDevelopment

Heavy resistance (80-95%) and low Heavy resistance (80-95%) and low reps (3-5RM)reps (3-5RM)

P=(fxd)/t strength vs. speed trainingP=(fxd)/t strength vs. speed training High speed and acceleration trainingHigh speed and acceleration training Typically 30-45% of 1RM for powerTypically 30-45% of 1RM for power Plyometrics and SAQPlyometrics and SAQ

Periodized program Periodized program Page Page 179179

0

Torque

Min

Max

1/3 Vmax

Force

Power

Vmax

Torque & Power Velocity Torque & Power Velocity CurvesCurves

Physiological Gender Physiological Gender DifferencesDifferences

Fewer and smaller fibersFewer and smaller fibers Quantity vs quality?Quantity vs quality? Upper body Upper body absoluteabsolute strength 40% of males strength 40% of males Lower body Lower body absoluteabsolute strength 70% of males strength 70% of males Power 65% of malesPower 65% of males Lower body relative strength is Lower body relative strength is SIMILARSIMILAR Women may have larger type I than II fibersWomen may have larger type I than II fibers RFD and RVD less for women (neural bias)RFD and RVD less for women (neural bias)

Figure 9.4Figure 9.4

Knee Extension Absolute Peak Torque

0

50

100

150

200

250

300

350

0 30 60 90 120 150 180 210 240 270 300 330 360 400 450 500

Velocity (d/s)

Torq

ue (N

m)

Males Females

Knee Extension Peak Torque per BW

0

0.5

1

1.5

2

2.5

3

3.5

4

0 30 60 90 120 150 180 210 240 270 300 330 360 400 450 500

Velocity (d/s)

Torq

ue (N

m/k

g)

Males Females

Knee Extension Peak Torque per CSA

0

0.5

1

1.5

2

2.5

3

3.5

4

4.5

0 30 60 90 120 150 180 210 240 270 300 330 360 400 450 500

Velocity (d/s)

Torq

ue (N

m/c

m2 )

Males Females

Hormonal DifferencesHormonal Differences

10-20 times less 10-20 times less TT than males than males Women adapt faster with type II fibers?Women adapt faster with type II fibers? Program design for womenProgram design for women

Free weights and machines and high Free weights and machines and high intensityintensity

Upper body exercisesUpper body exercises Olympic liftingOlympic lifting Functional strengthFunctional strength Free weights over machinesFree weights over machines

Figure 9.5Figure 9.5

Injury and Menstrual Injury and Menstrual DifferencesDifferences

Greater ACL injury in womenGreater ACL injury in women Less thickness and smaller notchLess thickness and smaller notch Neural bias?Neural bias?

Problems with low calorie intake and Problems with low calorie intake and intense lower body exercise (stress)intense lower body exercise (stress)

Olympic athletes bottom of Olympic athletes bottom of page 186page 186 Pregnant women Pregnant women Page 186Page 186 Performance Performance appearsappears the same across the same across

the cyclethe cycle Female athlete triad Female athlete triad Page 187Page 187

NSCA position stand on NSCA position stand on page 188page 188

Youth TrainingYouth Training

Safety is paramount Safety is paramount SUPERVISIONSUPERVISION Injury comes from improper Injury comes from improper

techniquetechnique Epiphysis damage, bone fracture Epiphysis damage, bone fracture

and stress fracture and stress fracture RISKRISK are are greater in youthgreater in youth

Weight room vs. sports injuriesWeight room vs. sports injuries Risk vs. benefit?Risk vs. benefit?

When to Start?When to Start?

Psychological readiness Psychological readiness (why?)(why?)

Physiological readiness Physiological readiness (size)(size)

Neural adaptations pre-Neural adaptations pre-puberty (quick and puberty (quick and dramatic gains)dramatic gains)

Testosterone secretion by Testosterone secretion by sexsex

Benefits Benefits Page 203Page 203

Figure 10.1Figure 10.1

MythologyMythology Stunt children's growthStunt children's growth Girls will get BIGGirls will get BIG Guidelines for youthGuidelines for youth

Ready?Ready? Program designProgram design TechniqueTechnique SpottingSpotting Equipment safetyEquipment safety Equipment fitEquipment fit Balanced programBalanced program Growth plate damageGrowth plate damage

Youth Program DesignYouth Program Design

Beginners Beginners Body weight firstBody weight first Light weightsLight weights Partner exercisePartner exercise

AthletesAthletes SupervisedSupervised 3 x week for 30-60 minutes3 x week for 30-60 minutes NSCA POSITION STAND ON PAGE NSCA POSITION STAND ON PAGE

208208 Periodized program onPeriodized program on page 211page 211

Table 10.1Table 10.1

Age and StrengthAge and Strength Genetic and culturalGenetic and cultural Magnitude of training with age?Magnitude of training with age? Decline in strength with ageDecline in strength with age Andropause and menopauseAndropause and menopause Sarcopenia of type IISarcopenia of type II Great decline at 6Great decline at 6thth decade and worse in decade and worse in

womenwomen Loss of CSALoss of CSA Power loss with age (correlated with Power loss with age (correlated with

function)function) Physiological loss Physiological loss bottom of page 217bottom of page 217

Figure 11.1Figure 11.1

Figure 11.2Figure 11.2

Training for SeniorsTraining for Seniors

Dramatic strength gains in seniors?Dramatic strength gains in seniors? Neural changesNeural changes Increase in CSA primarily type II Increase in CSA primarily type II

(heavy resistance)(heavy resistance) Reduced testosteroneReduced testosterone Increase power with explosive Increase power with explosive

exercise (F=ma) exercise (F=ma) Page 222Page 222 Proper nutritionProper nutrition page 222 page 222

Figure 11.3Figure 11.3

Recovery and GuidelinesRecovery and Guidelines

Longer time for rest (frequency)Longer time for rest (frequency) Interset?Interset?

Greater muscle damageGreater muscle damage Joint stress with compression Joint stress with compression Increased bone healthIncreased bone health Program design is the same at any ageProgram design is the same at any age Injury risk with weak bones and Injury risk with weak bones and

tissuestissues

Next ClassNext Class Periodization 12-week chartPeriodization 12-week chart