1. Why Strength Training? Why Strength Training? 1. Improve Muscular Strength 1. Improve Muscular Strength 2. Metabolic function 2. Metabolic function 3. Athletic Power and Balance 3. Athletic Power and Balance 4. Body Image/Physical Appearance 4. Body Image/Physical Appearance 5. Injury prevention 5. Injury prevention 6. Increase/ Restore Bone Density 6. Increase/ Restore Bone Density

2. STRENGTH TRAINING Terms Terms Set – Defined as the number of times you do a group of lifts. –You bench press three different times Repetitions – Defined as the amount of times you lift a weight in a set. In succession. –During the first set you bench press ten times.

3. STRENGTH TRAINING IF your goal is to get stronger and add muscle mass, you should lift heavier weights and do fewer repetitions. IF your goal is to get stronger and add muscle mass, you should lift heavier weights and do fewer repetitions. IF your goal is to have better muscle endurance, you should do less weight and more repetitions. IF your goal is to have better muscle endurance, you should do less weight and more repetitions. Lifting weights should be done in a controlled manner. The DOWNWARD phase should last about four (4) seconds and the upward phase should be about two (2) seconds. Lifting weights should be done in a controlled manner. The DOWNWARD phase should last about four (4) seconds and the upward phase should be about two (2) seconds.

4. STRENGTH TRAINING Large muscle groups should be trained before small muscle groups. Large muscle groups should be trained before small muscle groups. You should have a whole body approach to your workout. You should have a whole body approach to your workout. –Example: Squat for legs, Pull ups for back and bench press for chest –Beginners should consist of a three day a week program, in which you do all of your body parts.

5. STRENGTH TRAINING A good recommendation for a beginner workout should consist of three sets of ten 3 X 10. A good recommendation for a beginner workout should consist of three sets of ten 3 X 10. It is important to focus on breathing during your lift. It is important to focus on breathing during your lift. F.I.T.T. Principle F.I.T.T. Principle –Frequency – How often (2-4 days a wk) –Intensity – How hard/challenging (your choice level) –Time – How long (time will vary by plan) –Type_ what kind of work out

6. Overload Principle Overload Principle Work muscle above and beyond what it is accustomed to and it will adapt ! Work muscle above and beyond what it is accustomed to and it will adapt ! Overload may be an increase in… Overload may be an increase in… –Resistance –Repetitions –Contraction velocity

7. STRENGTH TRAINING Three Types of Strength Training Isometric – Contraction of the muscle. It neither lenghts or shortens during exercise, it just remains contracted. Ex. Wall Sits Isometric – Contraction of the muscle. It neither lenghts or shortens during exercise, it just remains contracted. Ex. Wall Sits Isotonic – The contraction of a muscle during which the muscle changes length. Ex. Using free weights Isotonic – The contraction of a muscle during which the muscle changes length. Ex. Using free weights –Most common in our weight room Isokinetic – Strength training done on a weight machine where the weight that you are lifting stays constant throughout the full range of motion. Ex. A computerized machine primarily used in rehabilitation facilities. Isokinetic – Strength training done on a weight machine where the weight that you are lifting stays constant throughout the full range of motion. Ex. A computerized machine primarily used in rehabilitation facilities.

8. Strength Plan Options Split Routine: Split Routine: Upper / Lower Body Upper / Lower Body Alternate Days Alternate Days Total body w/ 48 hrs. rest Total body w/ 48 hrs. rest Antagonist Split Routine: Antagonist Split Routine: –Work opposing muscles on opposing days. Biceps, quads / triceps, hamstring Biceps, quads / triceps, hamstring

9. More Strength Plan Options Exercise Progression – changing your weight, repetitions, intensity, speed, duration, exercises when achieving a workout plan Exercise Progression – changing your weight, repetitions, intensity, speed, duration, exercises when achieving a workout plan Muscle specificity – performance will increase by training the muscles in the way they will be used for a specific function. Muscle specificity – performance will increase by training the muscles in the way they will be used for a specific function. Cross Training - (circuit training) refers to an athlete training in sports other than the one that athlete competes in with a goal of improving overall performance. Cross Training - (circuit training) refers to an athlete training in sports other than the one that athlete competes in with a goal of improving overall performance.

10. Strength Options Continued Drop Sets- a technique for continuing an exercise with a lower weight once the muscle failure has been achieved at a higher weight. ( 10 reps 40lbs. 7 reps 30lbs. 6 reps. 15- 20lbs. = 1 set) Drop Sets- a technique for continuing an exercise with a lower weight once the muscle failure has been achieved at a higher weight. ( 10 reps 40lbs. 7 reps 30lbs. 6 reps. 15- 20lbs. = 1 set) Superset- performing 2 exercises in a row without rest in between Superset- performing 2 exercises in a row without rest in between

11. STRENGTH TRAINING Etiquette/Safety Etiquette/Safety 1. When lifting you should always lift with a partner (spotter) or group. 1. When lifting you should always lift with a partner (spotter) or group. 2. Always warm up and cool down properly. 2. Always warm up and cool down properly. 3. Always return the weights and equipment to the proper storage area. 3. Always return the weights and equipment to the proper storage area. 4. Do not distract the person who is lifting 4. Do not distract the person who is lifting 5. Always use the proper technique so you do not injure yourself and so you can make the most gains. 5. Always use the proper technique so you do not injure yourself and so you can make the most gains.