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Strength Training Programs
Free Strength Training Weight Lifting Program
Why do we need strength training ?
Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the 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 forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the :
- resistance e.g. adding 10 lbs to the barbell
- number of repetitions with a particular weight
- number of sets of the exercise
- intensity, i.e. reducing the rest periods
Muscle Fibre Hypertrophy
Strength training will increase the muscle size (hypertrophy). Muscle growth depends on the muscle fibre type activated and the pattern of recruitment. Muscle growth is due to one or more of the following adaptions:
- 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
Which strtength 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 knowledge of the predominant types of 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 a general nature - e.g.
- Bench Press
Sit Ups - Shoulder Press
- Chest Press
- Lat Pull downs
- Lower Back Extensions
- Tricep Press
- Calf Raise
- Bicep Curls
- Leg Curls
- Leg Extension
- Leg Press
These general exercises give a balanced development, and provide a strong base upon which highly specific strength training programs can be built.
Muscle Movement
The amount of weight to be used should be based on a percentage of the maximum amount of weight that
can be lifted one time, generally referred to as one repetition maximum
(1RM). The maximum number of repetitions 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 1RM. For maximum results athletes should train according to their genetic
predisposition. An athlete with a greater proportion of slow twitch muscles
would adapt better to an endurance training and a muscular endurance programme
using more repetitions 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. The strength training zone requires you to use loads in the range of 60% to
100% of 1RM. The relationship of percentage loads to number of repetitions
(rounded up) to failure are as follows: The number of repetitions performed to fatigue is an important consideration
in designing a strength training programme. The greatest strength gains appear
to result from working with 4-6RM. Increasing this to 12-20RM favours the
increase in muscle endurance and mass. One set of 4-6RM performed 3 days a week is a typical strength training
programme. The optimal number of sets of an exercise to develop muscle strength
remains controversial. In a number of studies comparing multiple set programmes
to produce greater strength gains than a single set, the majority of studies
indicate that there is not a significant difference. Handling heavy weights in the pursuit of strength will require a recovery of
3-5 minutes between sets, but only minimum recovery should be taken if strength
endurance is the aim. The majority of athletic events are fast and dynamic, and
therefore this quality must be reflected in the athlete's strength work. Muscular strength is primarily developed when 8RM or less is used in a set.
How much load you use depends upon what it is you wish to develop: The aim of the recovery period between sets is to replenish the stores of ATP
and Creatine Phosphate (CP) in the muscles. An inadequate recovery means more
reliance on the Latic Acid (LA) energy pathway in the next
set. Several factors influence the recovery period, including: A recovery of three to five minutes or longer will allow almost the complete
restoration of ATP/CP. The energy source being used during the training session is probably the most
important factor to consider. During the maximum strength phase, when you are
primarily using the ATP/CP energy pathway, daily
training is possible because ATP/CP restoration is completed within 24 hours. If
you are training for muscular endurance (muscle definition) then you require a
48 hour recovery as this is how long it takes to fully restore your glycogen
stores (Piehl, 1974; Fox et al, 1989). As a 'rule of thumb' 48 hours should elapse between sessions. If training
strenuously, any athlete will find it extremely difficult to maintain the same
level of lifting at each session, and the total poundage lifted in each session
would be better to be varied (e.g. a high, low and medium volume session) each
week. There are variable resistance machines and free weights. Variable resistance
machines are effective tools for building strength and muscle tone and are
designed to work the target muscle in isolation, without the assistance of the
surrounding muscles. Free weights (barbells, dumbbells and machines that provide
the same equal resistance to a muscle) allow you not only to target a particular
muscle group but to engage other muscles that assist in the work. Once they are
conditioned, these assisting muscles help you to increase the weight you use in
training the target muscles in order to stimulate the most growth in muscle
fibres. The assisting muscles help stabilize the body, support limbs and
maintain posture during a lift. Lifting free weights improves your co-ordination
by improving the neuromuscular pathways that connect your muscles to the central
nervous system. Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight
repetitions with a weight of 70% of maximum for one repetition. This is the
system that all novice lifters should work on, because the high number of
repetitions enables the lifter to learn correct technique, and thereby reduce
the risk of injury. Pyramid System Here the load is increased and the repetitions are
reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1).
Pyramid lifting is only for experienced lifters who have an established good
technique. Super Setting This consists of performing two or three exercises
continuously, without rest in between sets, until all exercises have been
performed. The normal 'between sets' rest is taken before the next circuit of
exercises is commenced. Use the above notes to assist you in the preparation of a general strength training
program, to develop your general strength, and a specific strength training
program to develop your specific strength to meet to the demands of your
event/sport. Strength training is safe when properly supervised and controlled. Every
weight room should have a set of of rues and regulations pertaining to safety
and they should be on public display. Rules may vary from one weight room to
another but some very basic rules apply to them all: Make sure you and your athletes are fully aware of the safety rules applying
to the weight training room(s) you use. Weight training requires supervision to ensure sound technique in pursuit of
safety and efficiency.
Pectoralis Major
Decline dumbbell bench press
Pectoralis Minor
Incline dumbbell bench press
Medial Deltoids
Standing dumbbell side laterals
Posterior Deltoids
Standing dumbbell bent laterals
Anterior deltoids
Standing front dumbbell raises
Biceps Brachii
Incline seated dumbbell curls (alternate)
Triceps Brachii
Triceps pressdown (angled bar)
Latissimus Dorsi
One arm dumbbell rows (alternate)
Rectus Femoris
Seated leg extensions
Biceps femoris
Standing leg curls
Semitendinosus
Seated leg curls
Gastrocnemius
Standing one leg calf raises How Much ?
Load - Repetition Relationship
How Many
Rest Interval between sets
Rest Interval between sessions
What sort of weight lifting equipment ?
Training Systems
Strength Training Programs
Safety in the Weight Room
Remember
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