Strength Training

What is Strength Training? Free Weights Machines Medicine Balls Sand bags Sleds Harnesses Uphill Runs Bodyweight Exercises Partner Resisted Plyometrics

The Benefits of Strength Training Injury Prevention Strength Endurance & Increase in Size (Hypertrophy) Increase in Strength Increase in Power

Principles of Training Readiness Individuality Adaptation Overload Progression Specificity Variation Warm up & Cool down Long term training Reversibility Taken from Successful Coaching Edited by Rainer Martens

Strength Sports Weightlifting: Snatch, Clean & Jerk Powerlifting: Bench Press, Squat, Deadlift Bodybuilding Strongman Events

Principles of Strength Training Precede strength training with musculoskeletal evaluation Focus on functional strength, particularly postural muscles Strength training in stages –General strength –Functional strength –Specific strength (Kurz)

The Four Basic Laws of Strength Training Before developing muscle strength develop joints flexibility Develop tendon strength before muscle strength Develop the core before the limbs Before developing the prime movers develop the stabilisers Tudor Bompa

Weight Training Guidelines and Objectives Objective LoadRepetition s SetsSpeedRest Strength80%-90%4-63-5Slow2 –5 Size60%-80% Slow/ medium 1-2 Power90%- 100% 25-50% Explosive1-5 Endurance50%15+3Varies<1

Some Major Exercises Total Body Power (push) Total Body Power (pull) Lower Body (push) Lower Body (pull) Upper Body (push) Upper Body (pull) Abdominal and Auxilliary Power Clean Front Squat DeadliftMilitary Press Shrug Push Press High PullBack Squat R.D.LBench Press Upright Row Push JerkHang Clean Step UpS.L.D.LIncline Press Bent over Row Split JerkPower Snatch LungeSumo Deadlift DipsChins Hang Snatch Overhead Squat Press Behind neck Leg Press

Programme Variables Choice of Exercise Choice of Equipment Number of Exercises Order of Exercise Resistance Used Number of Repetitions Lifting Speed Number of Sets Rest Periods Training Frequency Programme Variation Core & Single Joint Varied Six to Twelve Exercises More Complex First Start Light 6 to 15 Repetitions Varied, but controlled 1 to 3, no more than 24 Adequate,player dependant Two to three per week Planned and regular

Long term progression Anatomical Adaptation Hypertrophy Maximum Strength Power Muscular Endurance Power Endurance

Exercises for Strength Development Prior to Maturation Trains the Central Nervous System and strength gains are due to improvements in motor coordination  Obstacle courses  Climbing, hanging  Medicine balls  Swiss balls  Sand bags/Power bags  All body weight exercises  Plyometric activities  Partner exercises  Single, alternate leg/arm exercises

Types of Strength Absolute Strength-the maximum one can lift regardless of the time taken (relative strength is related to body mass) Explosive Strength-the greatest amount of force developed in a given time frame (also known as Maximum Rate of Force Development MRFD) Starting Strength-the measurement of how fast and forceful the athlete is at the start of an exercise (also known as the Initial Rate of Force Development IRFD) Adapted from Speed Strength Training for Football E.J.”Doc” Kreiss

PERIODISATION an example Training year – General Prep. Phase - Hypertrophy – Specific Prep Phase - Heavy resistance – Pre Comp. Phase - High Velocity/Plyometrics – Comp Phase - Maintenance

Aims of General Preparation Weights Programme Hypertrophy Injury Prevention through strengthening connective tissue Increase in strength endurance Injury prevention by addressing muscular imbalance

Programme Design Anatomical Adaptation: to progressively adapt the muscles and tendons to be able to cope with heavier loads in the future  The simplest method is circuit training  Alternating muscle groups  6-15 exercises  60 to 90s between stations, 1 to 3 minutes between circuits

Programme Design Hypertrophy Some bodybuilding methods can be used but not for long periods of time as they stimulate the ST fibres. Hypertrophy of the prime movers using more sets and fewer exercises is more applicable to sportsmen.

Hypertrophy Some bodybuilding methods can be used but not for long periods of time as they stimulate the ST fibres Hypertrophy of the prime movers using more sets and fewer exercises is more applicable top sportsmen. Extensive interval method can be used

Programme Design Maximum Strength For players with at least two years AA and hypertrophy. In phases up to 8 weeks. 3 to 5 exercises 4 to 6 sets per exercise 1 to 5 reps per set

Maximum Strength For players with at least two years AA and hypertrophy. In phases up to 8 weeks. 3 to 5 exercises 4 to 6 sets per exercise 1 to 5 reps per set

Programme Design Power Low resistance-high velocity (30 – 50% 1RM) High resistance-low velocity (>90% 1R.M.) (speed of contraction not movement) Plyometrics

Power Low resistance-high velocity (30 – 50% 1RM) Medium resistance (55- 75% 1RM) “explosive” lifts High resistance-low velocity (>90% 1R.M.) (speed of contraction not movement) Plyometrics

Developing Power Power = Speed x Strength Low resistance-high velocity (30 – 50% 1RM) Power = Speed x Strength High resistance-low velocity (>90% 1R.M.) (speed of contraction not movement) Plyometrics

Comparing Power Outputs Adapted from Stone 1993

Percentage of year devoted to each training component with age Age Maximum Strength Power Anatomical Adaptation Hypertrophy