Linn-Mar9th Grade

Strength Training

Weight Room Rules

• NO HORSEPLAY• NO Sitting Around• NO Jewelry (specifically bracelets/necklaces)• ALWAYS use a spotter!• ALWAYS use clips on a barbell• CLEAN-UP! (Leave it the way you find it)

Principles

• Progressive Resistance– To get stronger, you must increase resistance

and/or repetitions as you get stronger• Principle of Specific Adaption to Individual

Demands (SAID)– Train the way you play.– Power & Speed = 1-3 reps using 75-90% of 1 RM

SAID Cont.

• Lifting sets of 7 – 10 RM of 1 RM = greatest gains in muscle size, but can cause loss in speed of movement when used more than 4 -6 weeks.

• To improve overall endurance (muscular/cardiovascular) – 2 – 4 sets of 15 reps

Machine vs. Free Weights

• Increasing muscle size depends more on intensity, not as much as equipment.

• Machine Advocates – say safer, complete ROM, and better form.

• Free Weight Advocates – say proper technique uses full ROM, and can be used safely, helps overall stability and balance in muscles

Designing a program

• Full Body Workout – 2 Days a week (1 on, 2 off)

• 3 Non Consecutive Days– Every other day (M, W, F)

• 2 Day Split Workout– 4 days a week (2 on, 1 off)

• DO NOT TRAIN SAME MUSCLE ON CONSECUTIVE DAYS! REST!!!!

Designing a program

• Push – Chest– Quads– Deltoids– Triceps– Calves

• Pull– Back (Lats)– Hamstrings– Deltoids (side)– Back (General)– Abdominals

Designing a program Cont’d

• Exercise Speed– Control Movement

• Exercise Continuity– SAID – train the way you play. Less rest = more

Cardiovascular endurance• Range of Motion– Each rep should use full range of joint movement

• Progression– Gradual increases are essential for gains.

Programs at Linn-Mar

• Toning– 2-3 sets of 10-15 repetitions

• Toning + Cardio– 1-2 sets of 10-15 reps, followed by 15-20 minutes

of continuous aerobic activity• Strength Training (POF)– 3-5 sets of higher weight, and lower reps

Reps & PacingTYPE OF WORKOUT Pos./Concentric HOLD Neg./Eccentric

Endurance 1 Sec 1 Sec 1 Sec

Toning 1 Sec 1 Sec 2 Sec+

Strength 2 Sec 1 Sec 4 Sec+

65 – 35 RULE: 65% of workout should be centered on Core Lifts and 35% on auxiliary lifts.

Our Workouts

• Warm-up• Flexibility• Agility/Speed Work• Weight Lifting• Core• Post Stretch– Downward dog, Hip Rotation, Bad Push-Ups,

Alternating Hamstring

Example WorkoutExercise Set 1 Set 2 Set 3

Squat 155 x 8 175 x 6 195 x 4

DB Curl 45 x 10 50 x 10 55 x 8

F = FrequencyI = Intensity

T = Time

Progression – Overload - Specificity