Strength Training

Definitions Repetition: one complete movement of an exercise (con/ecc) Set: group of repetitions Repetition Maximum (RM): maximum number of repetitions that can be performed at a resistance with proper technique; 1 RM Power: rate of performing work, weight lifted times the vertical distance it is lifted

%1-RM: a fraction of a 1-RM for training prescription, i.e., intensity Rep Tempo: speed or velocity of repetitions. E.g., 2/4 rep tempo Volume: total work performed during a specific time period. Load X reps X sets

Strength: maximal amount of force a muscle or muscle group can generate in a specified movement pattern at a specified velocity of movement

HR is not appropriate measure of exercise intensity with resistance training Minimal intensity to generate strength gains is 60-65% of 1RM Factoids:

Progressive Overload increase the amount of weight lifted use of RM increase the training volume (number of sets or repetitions) easy to overtrain especially with increases in training volume

Rest Periods If goal is to improve performance and power for short, intense activities, rest period should be short (< 1 min.) One day of recovery is usually recommended for a specific body part

Types of Strength Training

Isometric joint angle specific must avoid Valsalva maneuver Dynamic Constant External Resistance (DCER)

Isotonic Muscular contraction in which the muscle exerts a constant tension Not the type of contraction with free-weights (contrary to popular thought) Free-weight, the force varies throughout the ROM Recommendation of sets for health is 1-3

Variable Resistance Equipment operates through a lever arm or cam, attempt to match resistance with changes in strength throughout a ROM No perfect machine out there yet, cannot match ROM demands with individual differences

Isokinetic Muscular action performed at a constant angular velocity Resistance is not controlled, only the velocity Theoretically, it is possible for the muscles to exert a continual, maximal force through the full ROM Optimal number of sets is not clear Training velocity should be between 180-240/sec

Eccentric Can do eccentric training on machines by lifting a weight greater than 1RM with both legs or arms and then lowering it with one Can do eccentric training on isokinetic devices Eccentric training can lead to significant strength gains not clear what appropriate volume should be for strength gains and DOMS

Plyometrics or Stretch-Shortening cycle exercises 20-30% of the difference between a countermovement and a noncountermovement may be explained by the elastic energy Elastic energy can be stored in tendons and other connective tissue Things to consider: number of jumps height of drop weighted exercises concurrent strength training injury potential

2002 ACSM Position Stand

Novice or Preparatory Phase 50-70% 1RM (or estimated) One exercise/group 1-3 set 8-15 reps Rest varies for type of training

Development of Muscular Strength 90-100% of 1RM 3-4 exercise/group 1-5 sets 1-5 reps 3-5 min rest btwn sets

Development of Muscular Endurance 50-70% 1 RM 2-3 exercise/group 1-3 sets No more than 15 reps (adv. 25+) 30 sec – 1 min rest btwn sets 2-6X week

Development of Muscular Strength/Endurance 80-90% 1RM 3-4 exercise/group 1-4 sets 6-12 reps 1 min rest btwn sets

Development of Muscle Size (Hypertrophy) 80-90% 1RM 4-6 exercise/group 4-8 sets 12-15 reps 30 sec – 1 min rest btwn sets

Periodization variation in the volume and intensity needed for optimal gains in strength and power

Periodization Preparatory: high volume, low resistance exercise (50-80% 1RM) First Transition: increase strength, moderate volume and intensity Competition: Peak, selective strength training, low volume, high intensity, with intervals and sport-specific exercises Second Transition or active recovery: recreational activities and low intensity resistance training , different exercise modes

Resistance Training for Special Populations

Children (Fleck & Kreamer, 1997) 5-7 yr old: basics with little to no weight, concept of a training session, techniques are emphasized, volume is low 8-10 yr old: gradually increase the number of exercises, practice technique for all lifts, keep exercises simple, increase volume slowly, monitor tolerance to exercise stress

11-13 yr old: teach all basic exercise techniques, continue progressive loading, emphasize technique, introduce new exercises with little or no resistance 14-15 yr old: progress to more advanced resistance programs, add sport-specific components, emphasize technique, increase volume 16 and older: entry level into adult programs after all background experience has been learned

Seniors Pollock et al. (1994): 1 set, 10-15 RM, 8-10 exercises, 2 d/wk minimum Fleck & Kraemer (1997): 4-6 large muscle groups, 3-5 supplemental small muscle groups, 80% of 1RM for 8 repetitions (most common), 3 sets, 2-3 minutes rest between sets, 3 d/wk