STRENGTH TRAINING PROGRAM

BY

DR. S. K. SINHA

SAI, NSEC, KOLKATA

RANGE OF RESISTANCE TRAINING MODALITIES

•Weight Training

•Plyometrics

•Hill running

•Sand Running

•Exercises with external resistance.

•Exercises with own body weight as resistance

•Isokinetic machines

•Exercises with boxes benches, boxes medicine ball etc.

•Exercises with elastic material.

•Exercises with environmental resistance e.g., wind, slope etc.

Why do we need weight training?

Better performance can be the product of number of factors. This product is primarily the outcome of efficient technique, the progression of speed and maturing competitive attitude on a sound basis of general endurance , all round strength and general mobility.The development of all round strength is best achieved via circuit training and then progressing this through strength training. Weight training is the most widely used and popular method of increasing strength.

How do we get stronger ?

A muscle will only strengthen when force to operateis beyond its customary intensity ( overload).

Overload can be progressed by increasing the:-

* resistance e.g. adding 10kg to the barbell * number of repetition with particular weight * number of sets of exercise * intensity, i.e. reducing the recovery time periods

BENEFITS OF STRENGTH TRAINING

• INCREASED STRENGTH

• INCREASED MUSCLE MASS

• INCREASED FAT FREE MASS

• DECREASED BODY FAT

• IMPROVED MUSCLE TONE

• IMPROVED SPORTS PERFORMANCE

Muscle fibre Hypertrophy

Resistance training will increase the muscle size (hypertrophy).Muscle growth depends on the muscle fibre activated and the pattern of recruitment. Muscle growth is due to one or more of the following adaptation:-

• Increased contractile proteins( actin & myosin)• Increased number of and size of myofibrils per muscle fibre.• Increased amounts of connective, tendinous & ligamentous tissues.• Increased enzymes and stored nutrients

“DO YOU HAVE A GOOD RESISTANCE TRAININGTRAINING PROGRAM FOR ME “ ?

BEST PROGRAM OF SPECIFIC INDIVIDUAL

GOAL

NEED

TRAINING GOALS OF

INDIVIDUAL

SPECIFIC TYPE OF

ADAPTATION DESIRED

OPTIMUM GAIN IN STRENGTH IS THE RESULT OF :- * CONSISTENT TRAINING * PROPER VARIATION * ADHERENCE TO BASIC PRINCIPLES OF STRENGTH TRAINING * INDIVIDUAL GENETIC POTENTIAL

Performance Gain

Training Time

THEORITICAL TRAINING CURVE

SETTING AND EVALUATING GOALS

Each training program must be designed to meet the individual needs and training goals

•Individual fitness level

•Do not over stress on individual before it can be tolerated.

•Aware of an individual’s starting fitness level and tolerance ability of an athlete.

•Follow stair case principles to progress in resistance training.

STRENGTH

TIME

ss

s

sE

EE

E

Which weight training exercises ?

The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event (specificity)The coach should have the knowledge of the predominant types Muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. Although Specificity is important, it is necessary in every schedule to include exercises of general nature ; e.g.

•Power Clean•Power Snatch•Bench Press•Back Squat•Sit ups•Shoulder Press•Chest Press•Lat Pull Down•Lower Back Extension•Triceps Press•Calf Raise•Bicep Curls•Leg Extension•Leg Press•Butterfly (Pec Dec)

These general exercise gives a Balanced development and provide a strong base upon which highly specific exercises can be built.

How Much?

The amount of weight to be used should be based on a percentage of the maximum amount of weight that can lifted one time, generally referred to as one repetition maximum(1RM). The maximum number of repetition performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 95% of the weight that could be lifted for 1 RM. For maximum result athletes should train according to their genetic predisposition. An athlete with a greater proportion of slow twitch muscles would Adapt to an endurance training and a muscular endurance programme using more repetition of a lighter weight. An athlete with a greater proportion of fast twitch muscles would benefit from sprint training and a muscular strength programme using fewer repetitions of a heavier weight.

Load – Repetition Relationship

The strength training zone requires to use loads in the range of 60% -100% of 1 RM. The relationship of % loads to number o reps. are Follows:-

• 60% - 17 reps• 65% - 14 reps• 70% - 12 reps• 75% - 10 reps• 80% - 8 reps• 85% - 6 reps• 90% - 5 reps• 95% - 3 reps• 100% - 1 rep

How Many?The number of repetition performed to fatigue is an importantConsideration in designing a strength training program.

5 – 8 RM -greatest strength gain. 12 – 20 RM -favours the increase in muscle endurance and mass

How much load one will use depends upon what one wish to Develop:-

• 1RM to 3RM – neuromuscular strength• 5RM to 8RM – maximum strength by stimulating muscle hypertrophy• 6RM to 12RM - muscle size with moderate gain in strength• 12RM to 20 RM – muscle size and endurance

Rest Interval Between Sets

The aim of recovery period between sets is to replenish the store of ATP and Creatine Phosphate (CP) in the muscles. An adequateRecovery means more reliance on the lactic acid (LA) energy pathway in the next set. Several factors influence the recovery period including:

•Type of strength which is being developed.•The load used in the exercise•Number of muscle groups used in the exercise•Physical Condition•Body Weight

A recovery 3-5 min. or longer will allow almost the completeRestoration of ATP / CP.

MAJOR PROGRAM DESIGN COMPONENT FOR RESISTANCE TRAINING

• NEED ANALYSIS

• ACUTE PROGRAM VARIABLE

• CHRONIC PROGRAM MANIPULATION

• ADMINISTRATIVE CONCERN

NEED ANALYSIS :- It consist of answering some initial questions which affect other three program design component.

Major Questions in need analysis are:-

1.What muscle group needs to be trained?

2. What are the basic energy energy sources need to be trained?

3. What type of muscle action should be used?

4. What are the primary sites of injury for the particular sports?

EXERCISE MOVEMENTS• Specific Muscles• Joint Action• Contraction Mode• Loading Needs METABOLISM USED * ATP –PC Source * Lactic Acid Source * Oxygen Source INJURY SITE * Most common site of Injury * Site of previous Injury

BIOMECHANICAL ANALYSIS

Requires Examination of• the muscle &• the specific joint angles designated for training

Slow motion filmOr Video Tapes

Quantitative Analysis

Muscles Angles Velocities Force

Specificity in Resistance training:- Match the Exercise according to the following:- 1 . The body joint around which movement occurs. 2 . The joint range of motion. 3 . The pattern of resistance through out the range of motion. 4 . The pattern of limb velocity through out the range of motion. 5 . Whether the limb movement is concentric , eccentric, or isometric.

ACUTE PROGRAM VARIABLE

1 CHOICE OF EXERCISE• STRUCTURAL• BODY PART•

CONTRACTION MODE

2. ORDER OF EXERCISE• LARGE MUSCLE GROUP FIRST

• SMALL MUSCLE GROUP FIRST• ARM TO LEG or ARM TO ARM, LEG TO LEG

3. NUMBER OF SETS 3-6 sets or more

4. REST PERIOD ( BETWEEN SETS AND EXERCISE) • SHORT < 1 MINUTE• MODERATE 1 TO 3 MINUTE• LONG > 3 MINUTE

5. REST PERIODS ( BETWEEN WORKOUTS)• Depends upon recovery ability of an athlete.• Three work out per week• Split routine ( different body part exercised each day)• Split Program ( different exercises for the same body parts performed each day

6. LOAD INTENSITY• 6 or Less RM – Maximal power out put• 20 & above RM – muscular endurance• Percentage of 1 RM ( ie., 70%, 80%, etc.)

TIPS FOR WEIGHT TRAINING

1.Warm up and stretch for a good 15 – 20 Min before you commence the Workout.2.As soon as poor technique is used the risk of injury increases, stop before this happens, signs are swinging of weights or straining in the face, normally with your neck turned.3.Work the muscle smoothly and slowly to isolate the muscle you are trying to work. Avoid rapid jerking movements.4.Concentrate on lowering the weight, slower than when you lifted it.5.Avoid dangerous or high risk exercises, start with the basic and develop good technique as you progress.6.Mimicking other people program should be avoided.7.Make sure that the weight are safe , collars are on tight or adjustment pins are well intact.8.The area in which you train needs to be safe, no weight or obstacle on floor, plenty of headroom , with floor that is strong enough, just in case of the drop of the weight.9.Avoid hyperventilation and holding of your breath before and during lifting, unless you are experienced lifter. Breath continuously through out the exercise exhaling as you lift

and inhaling as you lower.10. Avoid putting your body through any unnatural motion, such as excessive arching of

spine or lifting with rounded spine.11. Lift weight closer to the body and train with proper shoes with good grip.