Designing a Strength Program Progression is the Key

Principles n Specificity - specific to the muscle group you want to train n Overload - workloads greater than normal (at least 60% MVC for strength; 30%MVC for endurance) n Progression - must periodically increase the training volume

Strength vs. Endurance n Strength - high intensity-low repetition sets n Endurance - low intensity-high repetition sets

Volume vs. Intensity n Volume - total amount of weight lifted during the workout n Train for volume first and later for intensity (low intensity-high rep)

Sets n May begin with 1 set n Optimal gains with >3 n Progress to 5-6 sets n Rest 1-2 minutes if your goal is a combination of strength/endurance; 5 minutes if your goal is strength (recent research looking into this???)

Frequency n May start with 1 day/week n Optimal 2-3 days/week n Progress to 5-6 days/week (advanced body builders) n 48 hours between workouts (can’t do this if working out 5-6 days/week – alternate muscle groups that are worked)

Order n At least one set for each major muscle group n Begin with multi-joint exercises for large muscle groups (hips, thighs, back) n Continue with single-joint exercises for small muscle groups (arms, abs)

Major Muscle Groups n Shoulders, chest, upper back, arms, abdomen, lower back, thighs, gluteals, calves, hips

Basic Lifts n Lower Back – extensions n Upper Back – lat pulls n Arms – bicep curls – triceps pushdown n Shoulders/Chest – Bench press, upright row, deltoid raises

Basic Lifts n Abdomen – crunches n Thighs/Gluteals – squats – hamstring curls – lunges n Calves – calf raises

Multi- vs. Single Joint n Multi-joint - – squats – leg presses – lunges n Single - – biceps curls – triceps pushes

Technique n Lift with legs not back – keep weight close to body – don’t twist torso when lifting – lift within your capacity – adjust machines properly – keep back straight

Technique n Warm-up to increase temperature of muscles (treadmill, bike, easy lifting, etc…) n breathe to prevent the Valsalvas Maneuver n Spotting

Guidelines n Identify Goals n Type of Training (static, isotonic, isokinetic) n Muscle groups n Order the exercises n Determine starting load, reps, sets, frequency n Determine Progression

Guidelines n Beginners - Table 7.2 (Heyward) n Novice or Advanced Dynamic - Table 7.3 (Heyward)

Guidelines n Isokinetic Resistance Training n Strength – 2-15 reps – 3 sets – degrees/second – 3-5 days/week – Lasting 6 weeks or more

Guidelines n Isokinetic n Endurance – Reps until fatigued – 1 set – >180 degrees/second – 3-5 days/week – Lasting 6 weeks or more

Guidelines n ACSM (sixth edition) – 8-10 exercises (total body strength and endurance is the key) – Minimum of 1 set of 8-12 reps to fatigue (can start with 10-15) – 2-3 days per week – Technique is stressed with full ROM – Training partners, proper breathing

Guidelines n Initially use low intensity-high repetition to reduce injury and increase familiarization n Increase resistance when can complete 15 or more reps

Periodization n Periodization prevents over-training by varying the volume and intensity n Used for strength and power sports n Cycle of five phases: four active phases followed by one active recovery phase n Each phase gradually decreases volume and gradually increases intensity n Two cycles per year

Periodization n Phase I – hypertrophy – Sets 3-5 – Reps 8-20 – Intensity Low – Duration 6 weeks

Periodization n Phase II – strength – Sets 3-5 – Reps 2-6 – Intensity high – Duration 6 weeks

Periodization n Phase III – power – Sets 3-5 – Reps 2-3 – Intensity high – Duration 6 weeks

Periodization n Phase IV – peaking – Sets 1-3 – Reps 1-3 – Intensity Very High – Duration 6 weeks

Periodization n Phase V – recovery – General activity or light resistance training – 2 weeks

Variations n Pyramid - light to heavy sets (10RM-8RM- 6RM-4RM-2RM-1RM) for experienced n Multiple Consecutive vs. Circuit n Preexhaust - small groups first

Variations n Compound Sets - consecutive yet different exercises targeting the same group n Supersets - agonists followed immediately by antagonists n Lifting on consecutive days but targeting different groups each day

Children n Do not exceed 70% MVC (use at least 8 reps/set) n 1-2 sets n multi-joint exercises n increase reps before resistance n proper technique!!!

Older Adults n Will talk about later in semester

Does training alter ST vs FT? n Generally believed that it does not. n Recent evidence may disprove this n Conversion from type IIb to IIa n Studies measuring levels of myosin ATPase have shown that the quality of the ATPase in the different fiber types is altered with resistance training

Conversion n A change in the enzyme is thought to reflect an actual conversion n Staron et al – type IIb pre-training 24.9%; post-training 6.7% – changes were occurring within the first two weeks

DOMS n Delayed Onset Muscle Soreness n Results primarily from eccentric actions n Damage or injury to muscle n May be due to edema (accumulation of fluids) n Is felt hours after strenuous exercise

Reducing DOMS n 1. Reduce eccentric component n 2. Start training at low intensities n 3. Begin with high-intensity, exhaustive bout of exercise to cause much soreness initially but reduce pain for later n 4. Stay active