Designing a Strength Program

Progression is the Key

Principles

Specificity - specific to the muscle group you want to train

Overload - workloads greater than normal (at least 60% MVC for strength; 30%MVC for endurance)

Progression - must periodically increase the training volume

Strength vs. Endurance

Strength - high intensity-low repetition sets Endurance - low intensity-high repetition

sets

Volume vs. Intensity

Volume - total amount of weight lifted during the workout

Train for volume first and later for intensity (low intensity-high rep)

Sets

May begin with 1 set Optimal gains with >3 Progress to 5-6 sets Rest 1-2 minutes if your goal is a

combination of strength/endurance; 5 minutes if your goal is strength (recent research looking into this???)

Frequency

May start with 1 day/week Optimal 2-3 days/week Progress to 5-6 days/week (advanced body

builders) 48 hours between workouts (can’t do this if

working out 5-6 days/week – alternate muscle groups that are worked)

Order

At least one set for each major muscle group

Begin with multi-joint exercises for large muscle groups (hips, thighs, back)

Continue with single-joint exercises for small muscle groups (arms, abs)

Major Muscle Groups

Shoulders, chest, upper back, arms, abdomen, lower back, thighs, gluteals, calves, hips

Basic Lifts

Lower Back– extensions

Upper Back– lat pulls

Arms– bicep curls– triceps pushdown

Shoulders/Chest– Bench press, upright row, deltoid raises

Basic Lifts

Abdomen– crunches

Thighs/Gluteals– squats– hamstring curls– lunges

Calves– calf raises

Multi- vs. Single Joint

Multi-joint - – squats– leg presses– lunges

Single - – biceps curls – triceps pushes

Technique

Lift with legs not back– keep weight close to body– don’t twist torso when lifting– lift within your capacity– adjust machines properly– keep back straight

Technique

Warm-up to increase temperature of muscles (treadmill, bike, easy lifting, etc…)

breathe to prevent the Valsalvas Maneuver Spotting

Guidelines

Identify Goals Type of Training (static, isotonic, isokinetic) Muscle groups Order the exercises Determine starting load, reps, sets, frequency Determine Progression

Guidelines

Beginners - Table 7.2 (Heyward) Novice or Advanced Dynamic - Table 7.3

(Heyward)

Guidelines

Isokinetic Resistance Training Strength

– 2-15 reps– 3 sets– 24-180 degrees/second– 3-5 days/week– Lasting 6 weeks or more

Guidelines

Isokinetic Endurance

– Reps until fatigued– 1 set– >180 degrees/second– 3-5 days/week– Lasting 6 weeks or more

Guidelines

ACSM (sixth edition)– 8-10 exercises (total body strength and

endurance is the key)– Minimum of 1 set of 8-12 reps to fatigue (can

start with 10-15)– 2-3 days per week– Technique is stressed with full ROM– Training partners, proper breathing

Guidelines

Initially use low intensity-high repetition to reduce injury and increase familiarization

Increase resistance when can complete 15 or more reps

Periodization

Periodization prevents over-training by varying the volume and intensity

Used for strength and power sports Cycle of five phases: four active phases

followed by one active recovery phase Each phase gradually decreases volume and

gradually increases intensity Two cycles per year

Periodization

Phase I – hypertrophy– Sets 3-5– Reps 8-20– Intensity Low– Duration 6 weeks

Periodization

Phase II – strength– Sets 3-5– Reps 2-6– Intensity high– Duration 6 weeks

Periodization

Phase III – power– Sets 3-5– Reps 2-3– Intensity high– Duration 6 weeks

Periodization

Phase IV – peaking– Sets 1-3– Reps 1-3– Intensity Very High– Duration 6 weeks

Periodization

Phase V – recovery– General activity or light resistance training– 2 weeks

Variations

Pyramid - light to heavy sets (10RM-8RM-6RM-4RM-2RM-1RM) for experienced

Multiple Consecutive vs. Circuit Preexhaust - small groups first

Variations

Compound Sets - consecutive yet different exercises targeting the same group

Supersets - agonists followed immediately by antagonists

Lifting on consecutive days but targeting different groups each day

Children

Do not exceed 70% MVC (use at least 8 reps/set)

1-2 sets multi-joint exercises increase reps before resistance proper technique!!!

Older Adults

Will talk about later in semester

Does training alter ST vs FT?

Generally believed that it does not. Recent evidence may disprove this Conversion from type IIb to IIa Studies measuring levels of myosin ATPase

have shown that the quality of the ATPase in the different fiber types is altered with resistance training

Conversion

A change in the enzyme is thought to reflect an actual conversion

Staron et al. 1994– type IIb pre-training 24.9%; post-training 6.7%– changes were occurring within the first two

weeks

DOMS

Delayed Onset Muscle Soreness Results primarily from eccentric actions Damage or injury to muscle May be due to edema (accumulation of

fluids) Is felt 12-48 hours after strenuous exercise

Reducing DOMS

1. Reduce eccentric component 2. Start training at low intensities 3. Begin with high-intensity, exhaustive

bout of exercise to cause much soreness initially but reduce pain for later

4. Stay active