STRENGTH TRAININGSTRENGTH TRAINING•TermsTerms

SetSet – Defined as the number of times – Defined as the number of times you do you do a group of lifts. a group of lifts.

–You bench press three different timesYou bench press three different times

RepetitionsRepetitions – Defined as the amount of – Defined as the amount of times times you lift a weight in a you lift a weight in a set. In set. In succession. succession.

–During the first set you bench press ten During the first set you bench press ten timestimes..

STRENGTH TRAININGSTRENGTH TRAINING• IF your goal is to get IF your goal is to get strongerstronger and add and add

muscle mass, you should lift muscle mass, you should lift heavier weights heavier weights and do and do fewer repetitionsfewer repetitions..

• IF your goal is to have better muscle IF your goal is to have better muscle enduranceendurance, you should do , you should do less weight less weight and and more repetitionsmore repetitions..

• Lifting weights should be done in aLifting weights should be done in a controlled controlled manner. The manner. The DOWNWARDDOWNWARD phase phase should last about should last about four (4) seconds four (4) seconds and the and the upward phase should be about upward phase should be about two (2) two (2) secondsseconds..

STRENGTH TRAININGSTRENGTH TRAINING

• LargeLarge muscle groups should be muscle groups should be trained trained before small before small muscle groups.muscle groups.

• You should have a whole body You should have a whole body approach to your workout. approach to your workout. – Example:Example: Squat for legs, Pull ups for Squat for legs, Pull ups for

back and bench press for chestback and bench press for chest– Beginners should consist of a three day Beginners should consist of a three day

a week program, in which you do all of a week program, in which you do all of your body parts.your body parts.

STRENGTH TRAININGSTRENGTH TRAINING

• A good recommendation for a beginner A good recommendation for a beginner workout should consist of three sets of ten workout should consist of three sets of ten 3 X 3 X 1010..

• It is important to focus on breathing during It is important to focus on breathing during your lift.your lift.

• F.I.T.T. PrincipleF.I.T.T. Principle– FrequencyFrequency – How often – How often– IntensityIntensity – How hard/challenging – How hard/challenging– TimeTime – How long – How long– TypeType_ what kind of work out_ what kind of work out

Overload PrincipleOverload Principle• Work muscle above and beyond what Work muscle above and beyond what

it is accustomed to and it will adapt !it is accustomed to and it will adapt !

• Overload may be an increase in…Overload may be an increase in…– ResistanceResistance– RepetitionsRepetitions– Contraction velocityContraction velocity

STRENGTH TRAININGSTRENGTH TRAINING

Three Types of Strength TrainingThree Types of Strength Training

•IsometricIsometric – Contraction of the muscle in which the ends – Contraction of the muscle in which the ends of the muscle are held in place so that there is an of the muscle are held in place so that there is an increase in tension rather than a shortening of the increase in tension rather than a shortening of the muscle. Ex. Wall Sitsmuscle. Ex. Wall Sits

•Isotonic Isotonic – The contraction of a muscle during which the – The contraction of a muscle during which the muscle changes length. Ex. Using free weightsmuscle changes length. Ex. Using free weights

– Most common in our weight roomMost common in our weight room

•IsokineticIsokinetic – Strength training done on a weight machine – Strength training done on a weight machine where the weight that you are lifting stays constant where the weight that you are lifting stays constant throughout the full range of motion. Ex. A computerized throughout the full range of motion. Ex. A computerized machine primarily used in rehabilitation facilities.machine primarily used in rehabilitation facilities.

Strength Plan OptionsStrength Plan Options

• Split Routine: Split Routine:

Upper / Lower BodyUpper / Lower Body Alternate DaysAlternate Days

• Total body w/ 48 hrs. restTotal body w/ 48 hrs. rest

• Antagonist Split Routine: Antagonist Split Routine: –Work opposing muscles on opposing days.Work opposing muscles on opposing days.

•Biceps, quads / triceps, hamstringBiceps, quads / triceps, hamstring

MoreMore Strength Plan Options Strength Plan Options

• Exercise Progression Exercise Progression – changing your weight, – changing your weight, repetitions, intensity, speed, duration, exercises repetitions, intensity, speed, duration, exercises when achieving a workout planwhen achieving a workout plan

• Muscle specificity Muscle specificity – performance will increase by – performance will increase by training the muscles in the way they will be used training the muscles in the way they will be used for a specific function.for a specific function.

• Cross Training Cross Training - (circuit training) refers to an - (circuit training) refers to an athlete training in sports other than the one that athlete training in sports other than the one that athlete competes in with a goal of improving athlete competes in with a goal of improving overall performance. overall performance.

Strength Options ContinuedStrength Options Continued

• Drop Sets- Drop Sets- a technique for a technique for continuing an exercise with a lower continuing an exercise with a lower weight once the muscle failure has weight once the muscle failure has been achieved at a higher weight. been achieved at a higher weight. ( 10 reps 40lbs. 7 reps 30lbs. 6 reps. ( 10 reps 40lbs. 7 reps 30lbs. 6 reps. 15- 20lbs. = 1 set)15- 20lbs. = 1 set)

• SupersetSuperset- performing 2 exercises in a - performing 2 exercises in a row without rest in betweenrow without rest in between

STRENGTH TRAININGSTRENGTH TRAINING

• Etiquette/SafetyEtiquette/Safety• 1. When lifting you should always lift with a 1. When lifting you should always lift with a

partner (spotter) or group.partner (spotter) or group.• 2. Always warm up and cool down properly. 2. Always warm up and cool down properly. • 3. Always return the weights and 3. Always return the weights and

equipment to the proper storage area.equipment to the proper storage area.• 4. Do not distract the person who is lifting4. Do not distract the person who is lifting• 5. Always use the proper technique so you 5. Always use the proper technique so you

do not injure yourself and so you can make do not injure yourself and so you can make the most gains.the most gains.