Exercise Science Muscular Training Strength vs. Endurance

Muscular Training Benefits of Muscular Training Increase Physical Capacity Improve Physical Appearance Enhance Metabolic Function Decrease Injury Risk Increase Muscle Size (hypertrophy) Strengthens Bones Enhances Trained Muscles Force Production Increase the Tensile Strength of the Musculotendinous Unit

Muscular Training General Guidelines Muscle Balance Males - Chest Abs & Biceps Females – Abs, Hips & Thighs What about the rest of the Body???? Training Sequence Conditioning – Strength – Power – Control … (periodization) Exercise Sequence Daily?Intra-workout?

Muscular Training General Guidelines Cont… Range of Motion (ROM) – Full ROM, always ROM Speed (key = control) 2 second rule (2 sec concentric - 2 sec eccentric) Slow rule (2 sec concentric - 4 sec eccentric) Super slow rule (10 sec concentric - 2 sec eccentric) Exercise Sets 1 health/maintenance 2 progression (slow) 3 optimal

Muscular Training Muscular Endurance (conditioning) – The ability of the muscle to repeat or sustain a contraction for an extended period of time. (foundational work)

Muscular Training Muscular Endurance Guidelines… Exercise Resistance/Load – Low Exercise Repetitions – High (15 – 20+) Exercise Sets – 1set (health/maintenance) 2 sets – progress (slow), 3 sets – optimal Exercise Speed – Slow (CONTROLED) WE WANT TO EXPERIENCE MUSCULAR FATIGUE!!

Muscular Training Muscular Endurance Guidelines… F requency – 24 to 48hours of recovery I ntensity – 1 to 3 sets… repetitions T ime Total Time – 45min to 1hour Recovery Time (between sets) – 45 sec to 1min T ype – Any muscular training exercise that is appropriate for your client’s status

Muscular Training Muscular Strength – The ability of the muscles to produce or generate the MAXIMUM amount of force possible

Muscular Training Muscular Strength Guidelines… Exercise Resistance/Load – High Exercise Repetitions – Low (4 – 8 reps) Exercise Sets – 1set (health/maintenance) 2 sets – progress (slow), 3 sets – optimal Exercise Speed – Slow (CONTROLED) WE WANT TO EXPERIENCE MUSCULAR FAILURE!!

Muscular Training Muscular Strength Guidelines… F requency – 24 to 48hours of recovery I ntensity – 1 to 3 sets…4-8 repetitions T ime Total Time – 45min to 1hour Recovery Time (between sets) – 2 min to 3min + T ype – Any muscular training exercise that is appropriate for your client’s status

Muscular Training Various Training Styles Muscular Conditioning Muscular Strength Training Dynamic Strength Training Super Set Training Giant Set Training Breakdown Set Training (stacks) Pyramid Set Training Negative Training (eccentric – MUCHO DMS – no es bueno por beginners) Super Slow Training (concentric) Circuit Training Etc…

Muscular Training Miscellaneous Topics… Warm – up Cool – Down Proper Lifting Techniques (biomechanics) Spotting Supplementation (good or bad???) Record Keeping FeedBack (pertinent, positive, timely) Motivation - Toughest Job a Trainer has is keeping their clients motivated!!!! Etc…