1. Strength Training Resistance training, eg elastic, hydraulic
Weight training, eg plates, dumbbells
Isometric training

2. Strength Training
Strength training is any training done in order to improve an athlete’s muscular strength. There are various training methods used by coaches and trainers in order to improve strength, you need to only know three (3): resistance training, weight training, and isometric training.
Much of this content has already been covered in Factors Affecting Performance, when you looked at how does training affect performance? and specifically looked at types of training and training methods – strength training.
However, in Improving Performance, you are required to know this type of training and training methods in much more detail (note how in FAP strength training was a dash doing and here it is a dot point).

3. Design a strength training program
Strength training programs are often designed using a table. The table has space for the: exercise, intensity or weight, repetitions (often repetition maximum or RM), sets, and rest periods. In the design of strength programs the principles of training should be used in order to ensure: the training methods best suit the sport, sports specific requirements and muscle groups are covered, muscular strength improves and results in improved performance.
How strength training adaptations can be measured
Strength training adaptations can be measured in a couple of ways. The best measure is a 1RM test. This is a test where the athlete lifts a weight once ONLY and cannot lift it a second time. This measure can be adapted for the various major and minor muscle groups and should increase with strength training.
Another test includes skin-fold testing and circumference measurements. These measurements are more specifically for measuring hypertrophy, but hypertrophy generally results in increases in muscular strength, making these measurements a valid measure of strength, but not as good as a 1RM test.

4. Safety in Strength Training
Strength training is generally a very safe form of training with injuries being very rare when proper precautions are taken. Training can become harmful if the muscles are not given 48 hrs of rest between work-outs. This can easily result in overuse injuries.
Other important aspects include:
Always having a person to train with and to spot you when lifting weights
Perform each movement/activity with the correct technique (poor technique can result in injuries, particularly soft tissue injuries)
Training sessions should be designed and monitored by professionals (person trainer, coach, Exercise sport scientist etc)
Conducting the session in a professional manner (i.e. no competitions of who can lift the most etc)

5. Resistance Training
Resistance training is a form of strength training where any form of resistance is created during the exercise. The resistance increases the intensity of the exercise and requires the athlete to exert more strength often at speed to develop power, which is a combination of strength and speed.
Elastic resistance training
Elastic resistance training requires an elastic, often a large band or spring, to create the resistance during the exercise. Resistance band exercises are often used in rehabilitation or with people beginning a strength training program. Resistance band training is particularly useful because of its versatility, low cost, and ease of transport.
There are however, some limitations to elastic resistance training:
The resistance is smaller than can be produced through other methods,
The resistance increases as the band or spring is stretched (NOT uniform resistance)

6. Hydraulic Resistance Training
Hydraulic resistance is produced by the compression of an air or liquid. Hydraulic resistance machines are generally very expensive, but have particular properties that make them advantageous for some athletes. Hydraulic machines increase their resistance as the exercise movement speed increases. i.e. the faster you move the greater the resistance created. This is a specific quality that specifically helps to produce power, making this training method useful for sports such as: power lifting, rugby, basketball etc.
Others
There are other methods, where resistance is created through friction. They are particularly used to improve an athlete’s speed and power. They include exercises such as: parachute running, tire flipping, weight sleds etc.

7. Weight Training
Weight training is the most popular strength training method. This form of strength training includes machine weights, weight plates, dumbbells, and barbells. Weight training is a very versatile form of strength training. The number of repetitions, the length of the rest between sets and the exercise done can all create very specific benefits for sports performance.
Weight training for muscular endurance
Muscular endurance is your muscle’s ability to repeat the same movement repeatedly. We often test this with a push-up test, where you complete as many push-ups as possible in 1 min. Weight training for muscular endurance has a high number of repetitions and small rest periods. With muscular endurance the more sets completed the better. Research recommends 4-5 sets of RM with 30sec-1min rest periods. In a sense this is essentially high intensity interval training that focuses on specific muscles or muscle groups.

8. Weight training for hypertrophy
Hypertrophy is when there is an increase in muscle cross-sectional area. This increase often results in strength gains, but also increases the muscle mass of the athlete. This is beneficial in sports such as AFL, Rugby codes and Gridiron. Research states that the best methods to use in order to increase muscle size are: 2-4 sets of RM with 2-3 min rests between sets.
Weight training for strength
Strength gains are best achieved through lower repetitions than hypertrophy and greater rest periods. Again 2-4 sets are best, but this time at 8-10 RM with a 3-4 min rest between sets. Increases in muscular strength is beneficial in most sports, but particularly in weight lifting, gymnastics and our Rugby codes.

9. Weight training for power
Power is the combination of strength and speed. The ability to exert a large force at speed is very beneficial for most sports, but is fundamental for sports such as shot put, high jump, football, and many more. Training for increased power, requires the athlete to lift weights at a rapid speed, but for short periods of time. Here research suggests completing 1-3 sets of 2-6 RM with a 4 min rest is the best training method.
Weight training equipment
There is plenty of different equipment that can be used for weight training. Weight plates, weight machine, barbell, dumbbell.

10. Isometric Training
Isometric training is a strength training method where the muscle produces a force, but there is no change in muscle length. This is very similar to isometric stretching, where the stretch is held in the same position and the muscle does not change in length.
Isometric training is different from isotonic and isokinetic contractions that both involve changes in muscle length producing movement. An isometric contraction does not produce movement because the muscle does not change in length.
Isometric training as a form of strength training was made popular by Bruce Lee, one of the greatest martial artists of all time. This training has specific benefits that are useful for all athletes looking to increase their strength.
The main benefit of this training is that it provides increases in strength for static contractions. This is of particular importance in sports that require great strength with little movement, such as: some martial arts, gymnastics or dance.

11. However, isometric training also produces specific muscle strength increases in that the increase in muscle strength is greatest at the joint angle that the static contraction is performed at. That is, if you hold an isometric contraction at 110 degrees around your elbow, your strength gains are greatest for this angle. This may seem trivial, but for an athlete who is weak at a particular angle isometric training at this angle will help to illuminate the imbalance.
Isometric exercises include: pushing against a wall, holding a push-up position, holding dumbbells out at 90 degrees from the shoulder etc. Isometric training is easy to perform and requires little to no equipment to be performed. Yoga often uses this training method to increase muscular strength.