Training Methods for SportResistance Training

TopicsResistance training and

terms.Defining strengthSystems and Exercise. Programme Prescription

Where Exercise Meets Science

Resistance training is not an exact scienceThere is no ‘best programme’ or ‘best trainer’People in the industry have very diverse backgroundsThe same programme may affect two people very differentlyA testimonial is worth nothing unless it is from someone you

know and trust

Resistance TrainingResistance training is also

known as strength or weight training.

For resistance training certain types of machined equipment have been designed to describe particular exercises that requires the body’s musculature to move through a determined angle against a given force. Fleck and Kraemer (1997)

blavish.com

The following terms identify specific muscle functions:

1. Isometric

2. Isotonic

Isometricthe word isometric comes

from the greek words ‘isos’ and metron” which together means equal measure or length.

A muscle is said to contract isometrically when there is no visible change in length or in angle of the joint that it crosses.

Eg. Wall sit(Lombardi,1989)

www.shands.org/.

Isotonic

comes from the Greek words ‘isos’ and ‘tonus’, meaning equal tone.

The word dynamic might be more descriptive of this type of contraction. A muscle contracts isotonically when it overcomes a resistance and its length and corresponding joint angles visibly change. This dynamic type of contraction is in complete opposite to a static or isometric contraction.

Eg. Bicep curlThis is when hydraulic pressurised weight training

machines became very popular in the 80’s

Isometric contractionType of muscle contraction

in which muscle there is no visible joint movement, static contraction

Isotonic contractionType of muscle contraction

producing visible joint movement; dynamic contraction

A= isotonic B= isometric

http://medical-dictionary.thefreedictionary.com/Contraction+(mathematics)

There are two phases of isotonic muscle contractions:

1. Concentric: = when the muscle shortens eg. Lifting bar during bicep curl2. Eccentric: = when the muscle lengthens eg. Lowering bar during bicep curl

Isotonic equipment and exercises are the most popular for weight training. There are four categories: constant resistance - cable variable resistance - free weight Plyometric training - body resistance speed resistance training – equipment based

Muscular StrengthStrength is the maximal amount of force a muscle or

muscle group can generate in a specified movement pattern at a specified velocity of movement.

(Fleck and Kraemer, 1997)

Types of Muscular Strength

Absolute strength: The ability of an athlete to exert maximum force regardless of body weight.

Relative strength: Represents the ratio between an athletes absolute strength and his or her body weight.

(Bompa, 1997)

Outcomes Resistance training programmes are designed to promote

the following physiological changes:

Strength

Power

Hypertrophy

Local muscular endurance

Metabolic changes

STRENGTH

POWER

HYPERTROPHY

MUSCLE

ENDURANCE

MUSCLE TONE

When you create a programme specifically for 1 outcome you get some of the other outcomes as well

The programme variables will determine in which area the majority of the benefits will occur

Women hypertrophy as much as men?

Healthy women who do not take steroids do not experience great muscle size increase

http://resource.nusonline.co.uk/media/images/female%20athete.jpg

Absolute strength

“the maximum amount of strength or force (i.e. 1RM) generated in a movement or exercise”

Women average 55% of a mans upper body strength

And 72% of a mans lower body strength(Fleck & Kraemer, 2004)

Relative strength

“absolute strength divided by or expressed relative to total body weight or fat free mass”

Women's relative lower body strength is equal or higher than males.

Women's relative upper body strength is lower than mans

Skeletal muscle mass distribution is different between the genders (Fleck & Kraemer, 2004)

Muscle turns to fat?

Muscle and fat different in chemical composition

Impossible!!Two distinct phases: muscle atrophies and due

to inactivity fat is deposited

Strength

Power

Hypertrophy

Muscle endurance

Word association test

Intensity

Volume

Load

Speed

Strength = Load

Power = Speed

Hypertrophy = Intensity

Words used in a Training System Design

1.Repetitions (Reps) = number of times a body limb(s) lifts, pushes or pulls a weight. E.g. 10 bicep curls.

2.Sets = restarting the number of reps after a predetermined rest. E.g. 3 sets of 10 bicep curls.

Words used in a Training System Design

3.Volume = total amount of reps, sets and weight that has been completed in a session or a series of sessions.

4.Repetition Maximum (RM) = maximum weight successfully lifted, pushed or pull for 1 repetition.

5.Rest = The recovery period between reps, sets and sessions. = Discontinuous training

What is it all For?

ADAPTING!A proper system of Physical training is beneficial only as long

as it forces the body to adapt above the stress of the previous effort.

Insufficient stress ?– No adaptation occursToo much stress ?– Overtraining may result

  Strength

Hypertrophy

Power

Endurance

Reps 1-7 8-12 1-10 10+

Sets 2-6 3-6 3-5 2-3

Rests (mins

)

Long Short Long Short

Velocity

(speed)

Slow Mod-slow Fast Mod

VARIABLES

NSCA pg 419

What are the Benefits?Increased strengthIncreased muscle sizeImproved sport performanceAnd decreased body fat.

www.liechtenstein.li/.../ fl-sport

Recommended Training Systems for Programme Design.

SYSTEM SETS REPS REST DAYS/WEEK SPEED WEIGHT% OF RM

General 2-3 10-20 2min Minimum of two days

Medium 50%

Starting strength

3-4 6- 10 2-3min 3-4 Medium 75-85%

Strength 2-6 1-6RM 3-5min 3-6 Slow/medium Max

Hypertrophy 3-5 6-20RM 1-2min 3-6 Slow/Medium 50-70%

Muscular endurance

2-3 15+ Minimal 3-4 Medium 30-60%

Power 3-6 4-10 3-5min 3-4 Fast or slow E or fast C

30-100%

Speed 2-4 1-15RM 3-5min 2-4 fast 50% to control

Programme Prescription1. The Set System

This programme usually consists of a single set of one exercise with brief rests between each exercise

The number of repetitions in the set will be determined by the desired outcome of the training.

This prograrmme can be continued until the individual can achieve the last rep of the set. It is then time to find a new 1RM for that exercise.

IE, AFTER ONE HAS ADAPTED TO THE WORKLOAD, IT MUST BE INCREASED .This program is great start for the elderly.

2. Compound Setting

Three or four different exercises are used for a single body part so that the muscle is worked from different angles. One set of each of the exercises is usually sufficient.

3. Supersetting

Anatognistic muscle groups are selected. A superset consists of a set of repetitions for one muscle group, immediately followed by a set for the opposite. No rest is taken until three sets have been performed on both muscle groups.

4. The Pyramid System

As suggested in the title repetitions decrease in three successive sets from the base of the pyramid to the tip, as the weight increases. The descent of the other side of the pyramid gradually increases the number of repetitions, as the weight decreases. 1 1

Hence, 3, 2, 1, 1, 2, 3, for example. 2 2

3 3

5. Circuit Training

Is a series of exercises carefully arranged in a circuit to produce a desired effect. The training effects can be many and varied with creativity and innovation.

Programme Design:1.Single Set System

One set of each prescribed exerciseUsually taken close to muscular failureVery time effective programmeHas shown good results in untrained subjects for first

1-2 months. Ideal for the elderly.Needs to be progressed to ensure continued gains

Single Set ExampleMachine bench press, restLat pull-down, restShoulder press, restLeg press, rest

Example

1. The Set System

SQUATS

CALF RAISE

BENCH PRESS

PULL DOWN

AB CURL

TRICEP EXTENSION

BICEP CURL

1 Set of 10 Repetitions- great for

the elderly

Example

2.COMPOUND SETTING

- muscle groups targetedLEGS

Squats

Leg Extensions

Leg Curls

Calf Raises

BACK

Barbell Row

Pull Ups

Single Arm Row

Back RaiseCHEST

Dumbbell Bench Press

Incline Press

Dumbbell fly

Pec DecSHOULDERS

Side Lateral Raise

Bent Over Row

Shoulder Press

Upright Row

ARMS

Bicep Curl

Screw Curl

Triceps Extension

Triceps Pushdown

Example

3.SUPERSETTING

- antagonist groups used

S1 Leg Extensions

Leg CurlsS2 Bench Press

Bent Over Rows

S3 Pull down

Shoulder Press

S4 AB Curl

Back Raise

S5 Bicep Curl

Triceps Extension

Example

4.PYRAMID SYSTEM

6 6

8 8

10 10

STRENGTH

15 15

25 25

30 30

ENDURANCE

Work your way up one side of the pyramid, increasing the weight, then down the other side, decreasing the weight.

Changes in weight or volume of reps

5.PLYOMETRIC CIRCUIT

REPEAT JUMPS

DEPTHJUMPS

BOUNDING

STEP PROPULSION

BEAM JUMPS

EXPLOSIVE PRESSUPS

POWER LUNGE

SKITTLE JUMPS

60 Seconds Each Exercise

90 Seconds Active Recovery

Advanced system requiring a base of 1 year strength trainingYou don’t need to know what all these exercises are

Programme Design: Circuits 1 set per exercise with minimal rest between

exercises

Multiple ‘laps’ are often performed

Promoted as a cross between an aerobic fitness session and a resistance training workout

Gyms often have designated circuit areas

Programme Design: Circuit Example

Machine bench press

Lat pull-down

Shoulder press

Leg press

10-20 exercise ‘stations’

For WillYes eccentric contractions can generate

greater force BECAUSE it is not energy dependent. No ATP is needed for the contraction, it is mechanical - not metabolic

Light weights on your arms or legs can boost your exercise benefit?

Some people carry light (one- or two kg) handheld weights when they walk or run. Others strap Velcro-fastened weights around their ankles.

It slows you down, so you get less benefit from aerobic exercise, and it doesn't add enough weight to give you the benefits of strength-training

Plus you look stupid

Spot Reduction?

Vibrating belts, rubber suits, sit ups etc do not melt away fat

Fat is mobilised from various deposits around the body not around site used

Exercise and proper dietSurgical removal