1. FOF Notes 2/17

2. Principles of Strength Training Overload Mode Resistance Frequency Volume

3. Overload Principle “A training adaptation takes place only if the magnitude of the training load is above the habitual level.” [1] Training loads can be classified into 3 groups: 1. stimulating, where the magnitude of the training load is above the neutral level and positive adaptation may take place. 2. retaining, where the magnitude is in the neutral zone at which the level of fitness is maintained. Detraining, where the magnitude of the load leads to a decrease in performance.

4. Overload Example 3 students possessed equal levels of strength Performed goblet squats with 50lbs for 3 sets of 5 reps. Student 1 decided to increase the training load [weight lifted (55 lbs), # of reps in a set (8 reps), # of sets (4)]. The new load was stimulating and performance improved. Student 2 continued to employ the same 3 x 5 routine (with 50lbs) and performance results were unchanged (retaining load). Student 3 decreased the training load (40lbs) for 3 x 5 and strength performance declined (detraining load).

5. Several Ways to Overload 1. increase resistance 2. increase number of repetitions 3. increase speed of repetitions 4. decrease/increase rest intervals 5. increase volume (sum of all reps performed multiplied by resistance) 6. using any combination of the above

6. Mode 2 types: Isometric – strength training method in which muscle contractions produce no movement (static) because the person pushes or pulls against an immovable object. Dynamic – strength training method referring to a muscle contraction with movement. There are 2 parts to any dynamic lift: concentric and eccentric. Concentric refers to the shortening of a muscle (contraction). Eccentric is the lengthening (stretching) portion.

7. Resistance/Repetitions Resistance refers to the amount of weight that is lifted Resistance comes in many forms (barbell, dumbbells, bands, chains, machines, etc.) Repetitions refers to the amount of time you lift a given weight. Determined by your goal(s)

8. Rep/Set Chart

9. How Long Should I Break Between Sets? Goal Strength – 3 or more minutes (to replenish CP stores in the muscle) Bodybuilding – 1 minute Muscular endurance – 2 minutes

10. Frequency Strength training should be done through a full-body workout 2 to 3 times per week, or more frequently if using a split-body routine (upper-body one day, lower-body the next). For adequate recovery, rest times of 2 to 3 days between muscle groups are encouraged.

11. Volume Refers to the sum of all repetitions performed, multiplied by the weight/resistance used during a strength training session. Example (bench press): Set 1: 205lbs x 12 reps (2460) Set 2: 215lbs x 10 reps (2150) Set 3: 230lbs x 6 reps (1380) Set 4: 255lbs x 3 reps (765) Set 5: 260lbs x 3 reps (780) Volume = 7535lbs

12. Deadlift www.onnit.com/academy/defranco-fitness-tips-how-to-practice-proper- deadlift-form www.onnit.com/academy/defranco-fitness-tips-how-to-practice-proper- deadlift-form Hips Back (weight on heels) Pull the chest tall (chest up) Stiffen upper back (set lats) Tuck chin (make a double chin) Hump bar (squeeze glutes hard/fast as soon as bar passes knees)