Post on 04-Jan-2016
Resistance Training
Strength
Maximum force or tension generated by a muscle or muscle group
specific movement pattern
specific velocity
Strength
Strength is task-specific
e.g. bench press vs. clean & jerk
Functional strength
Why do we strength train?
Adaptationadjustment to the environment
What influences adaptation?
1. Stimulus magnitude / overload
2. Accommodation
3. Specificity
4. Individualization
Stimulus Magnitude
Stimulating
Retaining
Detraining
Stimulus Magnitude
Training stimulus
Intensity
Load
Stress
Stimulus Magnitude
Overload - DeLorme (1946)
To increase size or functional ability, muscle fibers must be taxed toward their present capacity to respond
Threshold point - must be exceeded for adaptation to occur
Accommodation
Training time, training load
Per
form
ance
Gai
n
Accommodation
Progressive
Quantitative
Qualitative
Specificity
Specific Adaptation to Imposed Demands (SAID)
muscle groupsspeed of eventstrengthendurance
Specificity
“Transfer of training”
Can we measure “transfer of training”?
Result gain = Gain in performanceStd. Dev. of
performance
Transfer = Result gain in nontrained exercise
Result gain in trained exercise
Specificity
Specificity
140
120
100
80
60
40
20
Transfer of Training
Transfer of Training
Individualization
People are different
Variability
Exercise Prescription
Window of Adaptation
Exercise Prescription
Test Data
Assimilation
Choices
Needs analysisScientific knowledge base for resistance training
Adm
inis
trat
ive
Con
cern
s
Pro
gram
Monitoring, testing
Chronic program manipulations
Individualization
Acute program variables
Exercise Prescription
Needs AnalysisWhat muscle groups?What type of muscle action? What are the basic energy
sources?What are the 10 sites of injury/prior
injuries?
Needs Analysis
Exercise MovementsSpecific musclesJoint anglesContraction modeLoading needs
Needs Analysis
Energy SourceATP-PCLactic AcidOxygen
Acute Program Variables
Choice of exerciseOrder of exerciseNumber of setsRest durationLoad/intensity
Choice of Exercise
Structural
Body Part
Contraction mode
Order of Exercise
Large first
Small first (pre-exhaust)
Arm to leg/arm-arm, leg-leg
Number of Sets
3 - 6
single
Rest Duration
Short < 1 minute
Moderate 1 to 3 minutes
Long > 3 minutes
Load
Progressive Resistance Training
OverloadTraining stimulus/intensity/load/stress
must exceed normal loadingbiological tissueProgressiveOverload continues as system
accommodates
Overload Parameters
FrequencyMode DurationIntensityLoadRepetitionsDurationSets
Systems of Resistance Training
Single Set (1925)Heavy resistanceFew repetitions (8-12)5 minute rest periods between
exercisesSignificant strength gainsSignificantly smaller than 3 x 10 or
periodization (10-5-3)
Systems of Resistance Training
Single Set (1925)relatively low volumemay not promote cellular
adaptations needed for LT gainsstrength lost in 4 wks.good for time constrained
Multiple Set System
1940’s2-3 warm-up sets of resistanceSeveral sets at same resistanceOptimal (Bulk)
5 - 6 RM 3 sets
majority of programs are variations of the MSS
Bulk System
MSS
3 x 5-6
effective in strength in short periods(8 wks.)
Cheat System
Sacrificing technique for performanceCompensatingAllows trainee to lift 10-20 lbs. moreObjective: providing > resistance thru
stronger rangesEffective: extremities and backCombined w/ other systems
Exhaustion Set System
Sets to exhaustionConcentric failureRecruitment of more motor unitsSets of 10Significant strength gainsPeriodization may result in greater
gains
Forced Repetition System
Requires spotters/training partnersSet to exhaustionPartner assists/forces 3-4 additional
complete reps. (cheat)improve muscular enduranceeffectiveness at strength is unclear
Burn System
Set to exhaustion5-6 partial reps. are performed
(concentric failure)followed by partial reps.aching or burning sensationincorporated into any other system
Series of exercises performed in succession
10-30 seconds between10-15 reps.40 - 60% of 1 RMtime efficient / group trainingC-V training effect
Circuit Program
Variation of circuit trainingSequence - group of 4 - 6 exercisesSession - 4 - 6 sequences8 - 12 reps.3 setsHR 140 bpmShort rest periodsCV and muscular endurance
Peripheral Heart Action System
Peripheral Heart Action System
SequenceBody Part 1 2 3 4
Chest Benchpress
Inclinepress
Declinepress
Flys
Back Latt Pulldown
Seatedrow
Bent-overrows
T-barrows
Shoulders Militarypress
UprightRow
LateralRaise
FrontRaise
Legs Squat Legextension
Frontsquat
Lunges
Abdomen Sit-up Leg-raise Romanchair
Crunches
Tri-Set System
Similar to Peripheral Heart Action System3 exercises 3 setslittle or no rest between exercises and setse.g. bicep curls, tricep extensions, military
presseseffective @ static strength & local
endurance
Compound-Set System
Alternating muscle groups
little or no rest
e.g. triceps extensions & knee extensions
Double Progressive System
Initiallyresistance constantreps are Laterresistance reps. Sparse research - not warranted
Double Progressive System
Sets Repetitions Resistance (lbs.)1 4 1202 6 1203 8 1204 10 1205 12 1206 10 1407 8 1608 6 1759 4 185
Flushing
Performing 2 or more exercises for same mm. or groups in close proximity
Hypothesizedmaintain bloodflowresulting in hypertrophy, definition,
vascularity (BB)no evidence
Functional Isometrics
Short range dynamic movementIsometric contraction5 - 7 second max. effortObjective: strength at weak ranges (sticking
point) 1 RM (strength) - supportedpower lifters
Complete10 –12 reps. of light resistance resistance of several sets until only
a single rep is performed resistance reverse mannerFinish w/ 10-12 reps.
Pyramid/Triangle System
Pyramid/Triangle System
Light-to-Heavy System (Ascending Half)1930s3-5 repetitions w/ light weight by 5 lbs. until only 1 rep. PerformedDelorme3 x 1050% 66% 100% of 10 RM
Pyramid/Triangle System
Heavy-to-Light System (Descending Half)
Heaviest set performed firstOxford - reverse DelormeResearch favors heavy-to-light over
light-to-heavy
Pyramid/Triangle System
1 RM
2 RM
4 RM
6 RM
8 RM
10 RM
Ligh
t-to-
Hea
vyH
eavy-to-Light
Multi-Poundage System
4-5 reps. @ 4-5 RM Remove 20-40 lbs.4-5 repscontinue Requires spottersgood for local muscular endurance
Negative System
EccentricSpotters are essential120% of concentric 1 RM
Super Overload System
Type of negative training125% of 1 RM concentric partial repetitions
Prioritize muscle groups
weakest --> strongest
Priority System
Near maximum 1 RM
multiple reps
10-15 sec. between reps.
Rest-Pause System
Split Routine System
Different muscle groups on different days
e.g. MWF - shoulders, chest, triceps,
abdominalsTThS - back, biceps, lower extremitiesObjective: Hypertrophy
Blitz Program
Variation of split routineOne body part per session
Objectives: contest preparationspecific performance preparation
Isolated Exercise System
Devotes entire training session to one exercise
Mon.- BPTues. - SquatWed. - Arm Curls
Isolated Exercise System
8-10 reps.1 minute rest / 1.5 hour session 6 weeksspecific performance athletes
Super Pump System
Bodybuilding15 - 18 sets / body part / training
session1 - 3 exercises / body part5 - 6 reps.15 seconds rest2 - 3 times per weekObjective: hypertrophy
One set of several exercises in rapid sucession for same muscle group
rowstricep
hypertrophy
Super Set System
Super-slow Training
Concentric phase 30-60 secondsEccentric phase 30-60 secondsLess mechanical workMore physiological work
Comparison
Desending1/2
Super Set Cheating Bulk Tri-Set
ElbowFlexion
11* 12* 23* 8* 25*
ElbowExtension
9** 9 66** 9 30**
Back andLeg
24* 21* 27* 24** 17*
** = significant increase pre- to post-training at 0.01 level of significance* = significant increase pre- to post-training at 0.01 level of significance
Comparison
DoubleProgressive
Heavy-light
TrainingDays
Delorme Oxford Isometric
ElbowFlexion
7 3 9* 7* 0
ElbowExtension
25* 34** 16 28** 35*
Back andLeg
13 19* 0 11 -5
** = significant increase pre- to post-training at 0.01 level of significance* = significant increase pre- to post-training at 0.01 level of significanceHeavy-Light = max resistance 1 day/week, 2/3 max. second dayIsometric = one maximal contraction