Linn-Mar 9th 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 3 Non Consecutive Days 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 Pull Chest Quads Deltoids Triceps Calves 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 Toning + Cardio Strength Training (POF) 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 & Pacing TYPE OF WORKOUT Pos./Concentric HOLD Neg./Eccentric Endurance 1 Sec Toning 2 Sec+ Strength 2 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

Progression – Overload - Specificity Example Workout Exercise 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 = Frequency I = Intensity T = Time Progression – Overload - Specificity