Strength Training

Definitions

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

• Set: group of repetitions• Repetition Maximum (RM): maximum number of

repetitions that can be performed at a resistance with proper technique; 1 RM

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

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

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

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

Strength: maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified

velocity of movement

Factoids:

• HR is not appropriate measure of exercise intensity with resistance training

• Minimal intensity to generate strength gains is 60-65% of 1RM

Progressive Overload

• increase the amount of weight lifted use of RM

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

• especially with increases in training volume

Rest Periods

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

• One day of recovery is usually recommended for a specific body part

Isometric

• Joint angle specificmust avoid Valsalva maneuver

• Dynamic Constant External Resistance (DCER)

Isotonic

• Muscular contraction in which the muscle exerts a constant tension

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

• Free-weight, the force varies throughout the ROM• Recommendation of sets for health is 1-3

Variable Resistance

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

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

Isokinetic

• Muscular action performed at a constant angular velocity

• Resistance is not controlled, only the velocity• Theoretically, it is possible for the muscles to exert a

continual, maximal force through the full ROM• Optimal number of sets is not clear• Training velocity should be between 180-240/sec

Eccentric

• Can do eccentric training on machines by lifting a weight greater than 1RM with both legs or arms and then lowering it with one

• Can do eccentric training on isokinetic devices• Eccentric training can lead to significant

strength gainsnot clear what appropriate volume should be for strength gains and DOMS

Plyometrics or Stretch-Shortening cycle exercises

• 20-30% of the difference between a countermovement and a noncountermovement may be explained by the elastic energy

• Elastic energy can be stored in tendons and other connective tissue

• Things to consider:– number of jumps– height of drop– weighted exercises– concurrent strength training– injury potential

Novice or Preparatory Phase

• 50-70% 1RM (or estimated)• One exercise/group• 1-3 set• 8-15 reps• Rest varies for type of training

Development of Muscular Strength

• 90-100% of 1RM• 3-4 exercise/group• 1-5 sets• 1-5 reps• 3-5 min rest btwn sets

Development of Muscular Endurance

50-70% 1 RM2-3 exercise/group1-3 setsNo more than 15 reps (adv. 25+)30 sec – 1 min rest btwn sets2-6X week

Development of Muscular Strength/Endurance

80-90% 1RM3-4 exercise/group1-4 sets6-12 reps1 min rest btwn sets

Development of Muscle Size (Hypertrophy)

80-90% 1RM4-6 exercise/group4-8 sets12-15 reps30 sec – 1 min rest btwn sets

Periodization• Variation in the volume and intensity

needed for optimal gains in strength and power• Preparatory: high volume, low resistance exercise (50-80%

1RM)• First Transition: increase strength, moderate volume and

intensity• Competition: Peak, selective strength training, low volume,

high intensity, with intervals and sport-specific exercises• Second Transition or active recovery: recreational activities

and low intensity resistance training , different exercise modes

Resistance Training for Special Populations

Children (Fleck & Kreamer, 1997)• 5-7 yr old: basics with little to no weight,

concept of a training session, techniques are emphasized, volume is low

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

• 11-13 yr old: teach all basic exercise techniques, continue progressive loading, emphasize technique, introduce new exercises with little or no resistance

• 14-15 yr old: progress to more advanced resistance programs, add sport-specific components, emphasize technique, increase volume

• 16 and older: entry level into adult programs after all background experience has been learned

Seniors

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

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