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