STRENGTH TRAINING “Theory and Definitions” John Balano Head Strength and Conditioning Coach City College of San Francisco

MUSCLE Three types: SMOOTH VOLUNTARY MUSCLE SMOOTH VOLUNTARY MUSCLE CARDIAC MUSCLE CARDIAC MUSCLE SKELETAL MUSCLE SKELETAL MUSCLE Primary target of strength training Primary target of strength training Surrounded by a layer of connective tissue Surrounded by a layer of connective tissue Provides surface on which the surrounding muscles can glide Provides surface on which the surrounding muscles can glide

SKELETAL MUSCLE Primary target of strength training Primary target of strength training Surrounded by a layer of connective tissue Surrounded by a layer of connective tissue Provides surface on which the surrounding muscles can glide Provides surface on which the surrounding muscles can glide

SKELETAL MUSCLE Myofibril Muscle cell composed of small components called myofibrils Muscle cell composed of small components called myofibrils Chains of proteins Chains of proteins In parallel In parallel Striated or striped appearance Striated or striped appearance

SKELETAL MUSCLE Actin and Myosin 2 types of Myofilament 2 types of Myofilament Actin: Thinner and lighter Actin: Thinner and lighter Myosin: Thicker and darker Myosin: Thicker and darker Actin moves with contraction Actin moves with contraction Myofibrils shorten and thicken Myofibrils shorten and thicken

SKELETAL MUSCLE Central Nervous System (CNS) Contraction activated by the brain sending signals through the Central Nervous System Contraction activated by the brain sending signals through the Central Nervous System

SKELETAL MUSCLE Motor Units At least 1 motor neuron/motor unit At least 1 motor neuron/motor unit All contract or none All contract or none “All-or-none” law “All-or-none” law Greater the impulse Greater the impulse = greater number of contracting motor units

SKELETAL MUSCLE Motor Units continued… Always the same motor units coping with a light load and the same motor units engaged as a load increases Always the same motor units coping with a light load and the same motor units engaged as a load increases Train the entire muscle Train the entire muscle Subject muscle to maximal stress Subject muscle to maximal stress Supply nerve impulses Supply nerve impulses Recruit maximum number of muscle fibers Recruit maximum number of muscle fibers

SKELETAL MUSCLE Type I Muscle Fibers White in color White in color Slow twitch Slow twitch Energy via O 2 in the blood Energy via O 2 in the blood Aerobic, endurance Aerobic, endurance Cannot be made faster Cannot be made faster

SKELETAL MUSCLE Type II Muscle Fibers Red in color Red in color Fast twitch Fast twitch Energy via what is stored in muscle (glucose) w/o O 2 Energy via what is stored in muscle (glucose) w/o O 2 Anaerobic, sprinting, weightlifting Anaerobic, sprinting, weightlifting Easily fatigued Easily fatigued Capacity to increase size Capacity to increase size Twitch more frequently per second than Type I Twitch more frequently per second than Type I

SKELETAL MUSCLE Type I and Type II Fibers Percentage varies in individuals Percentage varies in individuals Olympic marathoner 90% Type I Olympic marathoner 90% Type I Average person 50% Type I & Type II Average person 50% Type I & Type II Type II sub-divided Type II sub-divided Type IIa and Type IIb Type IIa and Type IIb Type IIa associated through training Type IIa associated through training

SKELETAL MUSCLE Fiber Recruitment Order of fiber type recruitment constant Order of fiber type recruitment constant Fast Twitch last to be recruited Fast Twitch last to be recruited Light weight, slowly = Type I Light weight, slowly = Type I With added weight or faster + Type IIa With added weight or faster + Type IIa Higher intensities + Type IIb Higher intensities + Type IIbHence, Type I ―› Type IIa ―› Type IIb

What is strength?

Most common definition: Most common definition: “…the ability to express force.”

“…the ability to exert force.” But isn’t the strength needed to breakaway in a Cross-Country race different from say…

“…the ability to exert force.” …the ability to throw a shot put, or say…

“…the ability to exert force.” …or stroll through the park carrying 150kg+ pieces of concrete, or say…

…the start in the 100 meters, or say… “…the ability to exert force.”

…squatting 1,000 pounds?

WHAT IS STRENGTH? Classifications Maximum Strength Maximum Strength Elastic Strength Elastic Strength Strength Endurance Strength Endurance

MAXIMUM STRENGTH Absolute, Gross “The greatest force that is possible in a single maximum voluntary contraction.”

MAXIMUM STRENGTH Ø Speed Ø Speed Ø Endurance Ø Endurance Required where maximum values of strength is required Required where maximum values of strength is required Sport: Where exceptional external resistance must be overcome Sport: Where exceptional external resistance must be overcome

MAXIMUM STRENGTH Example Wrestling

Wrestling

Dead Lift

MAXIMUM STRENGTH Example Arm Wrestling

MAXIMUM STRENGTH Maximal strength in athletics plays a crucial role in…

MAXIMUM STRENGTH …the Hammer Throw

MAXIMUM STRENGTH …the Shot Put Where one must overcome 7.26kg of resistance

MAXIMUM STRENGTH …the Discus With a high speed of muscular contraction

MAXIMUM STRENGTH …800m run Where there is a high demand on endurance

MAXIMUM STRENGTH “…smaller the resistance to overcome, the smaller the demand for maximal strength.”

ELASTIC STRENGTH Explosive, Power, Fast-Strength “The ability of the neuromuscular system to overcome resistance with a high speed of contraction.”

ELASTIC STRENGTH Contractile and elastic components Contractile and elastic components Assisted by the reflex contraction Assisted by the reflex contraction Expressed as Speed Strength Expressed as Speed Strength Rapid loading of the muscle Rapid loading of the muscle High velocity via coordination of: High velocity via coordination of:  Motor Units  Reflexes  Elastic Component  Contractile Component Do not confuse with: Do not confuse with:  Speed of Contraction  Strength of contraction

ELASTIC STRENGTH Example Throwing a Baseball

ELASTIC STRENGTH Example Jumping and Catching

ELASTIC STRENGTH Example Jumping in Gymnastics

ELASTIC STRENGTH Example Jumping from Obstacle to Obstacle

ELASTIC STRENGTH Example Sprinting in Sand

ELASTIC STRENGTH Triple Extension in the Clean Pull Triple Extension in the Clean Pull A great example of speed of contraction and strength of contraction and their complex co-ordination and the involvement of reflexes and elastic components which identifies it as a specific area of strength

ELASTIC STRENGTH Clean Pull The ability to overcome resistances with a high speed of contraction

STRENGTH ENDURANCE “The capacity of the whole organism to withstand fatigue under a long lasting expenditure of strength.”

STRENGTH ENDURANCE Long duration of expression of strength Long duration of expression of strength Activities that involve lactic-anaerobic system Activities that involve lactic-anaerobic system

STRENGTH ENDURANCE Example Hiking

Firefighting

Traditional Dancing

STRENGTH ENDURANCE Example The Tango

STRENGTH ENDURANCE Example Trail Running – Endurance Running

STRENGTH ENDURANCE Example Mountain Biking

MUSCULAR ACTIVITY

Critical to planning of training and training Critical to planning of training and training Three distinct classifications Three distinct classifications  Static  Dynamic  Eccentric

STATIC STRENGTH Isometric Muscle tension Muscle tension Muscle does not change length Muscle does not change length Does not generate force against mass to cause movement Does not generate force against mass to cause movement Performed against immoveable object Performed against immoveable object Popularity in 1950’s and 60’s Popularity in 1950’s and 60’s Hettinger and Muller (1953): +5%/week Hettinger and Muller (1953): +5%/week Concentric – Eccentric strength <5% Concentric – Eccentric strength <5%

STATIC STRENGTH Example Wall Sit

STATIC STRENGTH Example Iso – T Stance Great exercise to functionally increase stability-endurance of the legs, hips, core, shoulders and neck

STATIC STRENGTH Kinetic energy Kinetic energy Pull body’s levers Pull body’s levers Contractile component Contractile component Connected in both: Connected in both:  Parallel  Series

STATIC STRENGTH Levers do not move in isometric contraction Levers do not move in isometric contraction Contractile component pulling on elastic component Contractile component pulling on elastic component Both ends are fixed Both ends are fixed

STATIC STRENGTH Greater the resistance = greater amount of strength required to maintain the relationship between a given joint Greater the resistance = greater amount of strength required to maintain the relationship between a given joint Ultimate maximum in a given joint Ultimate maximum in a given joint Exceeds maximum muscular activity ≠ isometric = eccentric activity Exceeds maximum muscular activity ≠ isometric = eccentric activity

DYNAMIC STRENGTH Force expressed ≠ Force imposed by resistance + origin and insertion of muscle forcefully affected by changes in muscle length Dominates most athletic/functional activity Dominates most athletic/functional activity Dynamic muscular activity divided as: Dynamic muscular activity divided as:  Concentric (Overcoming Strength)  Eccentric (Yielding Strength)

DYNAMIC STRENGTH Concentric Expressing force > barbell Expressing force > barbell Muscles shorten Muscles shorten Pulling levers toward each other Pulling levers toward each other Causing barbell to rise Causing barbell to rise

DYNAMIC STRENGTH Eccentric Upon completion of lift Upon completion of lift Some muscles lengthen Some muscles lengthen Lowering the bar under control Lowering the bar under control All weight-lifting exercises exhibit both types of muscular activity All weight-lifting exercises exhibit both types of muscular activity May not improve performance of athletic/functional activity May not improve performance of athletic/functional activity Co-coordination and role of each joint action must be considered as a whole Co-coordination and role of each joint action must be considered as a whole The whole must be developed The whole must be developed

ECCENTRIC STRENGTH Negative Resistance “Activity where force is exerted while the origin and insertion of the muscle are receding from each other.”

ECCENTRIC STRENGTH Two sub-groups: Two sub-groups:  Elastic Strength  Plastic Strength

ECCENTRIC STRENGTH Elastic Eccentric Resistance is < than the resistance an individual can express Resistance is < than the resistance an individual can express Such as the give or landing in a Modern Dance move Such as the give or landing in a Modern Dance move

ECCENTRIC STRENGTH Plastic Eccentric Work where resistance is greater than the individual’s isometric strength at any point in the range of movement Work where resistance is greater than the individual’s isometric strength at any point in the range of movement Such as the extended movement off the floor in a modern dance movement Such as the extended movement off the floor in a modern dance movement Greater tensions can be developed during eccentric contractions (Komi, 1972) Greater tensions can be developed during eccentric contractions (Komi, 1972) Eccentric training may be the most effective means for stimulating adaptation within the muscle (Komi & Buskirk, 1972) Eccentric training may be the most effective means for stimulating adaptation within the muscle (Komi & Buskirk, 1972)