Lee E. Brown, EdD, CSCS*D

Introduction to Strength Training
 Understand physiological foundation
 Safety
 Technique
 Modes and actions of exercise
 Program design

Testing
 1RM
 Large muscle groups only
 Involves technique
 5 or 10RM
 Estimate 1RM
 Less stressful
 Correlation
 Handgrip

Exercise Selection
 Modes
 Isotonic
 Isometric
 Elastic
 Actions
 Concentric-shorten
 Eccentric-lengthen
 Isometric-no change

Spotting
 None with machines
 None with overhead lifts
 None with Olympic lifts
 From behind on free weights
 Safety first!

Specificity
 Individual exercises for goal
 Work multi-joint
 Know muscles
 Know why ?

Periodization
 Vary the program
 Change exercises and volume
 Change intensity
 Undulate the program monthly

Progressive Overload
 Gentle increases
 Specific adaptation to imposed demands
 Overload for goal of training

General to Specific
 Start with large muscle groups
 Start with multi-joint
 End with single joints
 Small muscles last

Simple to Complex
 Exercises ( not daily routine)
 Learn simple exercises first
 Teach advanced after training age increases
 Machines to free weights

Exercise Selection
 Core exercises first
 Assistance exercises last

Frequency
 2 to 3 times per week
 Increase with training
 Split routines
 Vary body parts

Intensity (Load)
 60%-85%
 Begin low and increase
 Choose relative to goals

Repetitions
 2-15 reps
 Load and reps are inversely related
 Load increases-reps decrease
 Decrease reps as program increases

Volume
 Sets x reps
 Multiple vs. single sets
 Begin with single and move to multiple
 Anything works with beginners

Super Sets
 Agonist then antagonist
 Saves rest time
 Speeds workout
 May decrease load
 Push/pull

Rest
 Energy systems
 1:1 to 5:1
 Increase rest with load
 Begin short and increase to long
 Load will determine rest

Velocity
 Slow and controlled for strength
 2-4 seconds each action
 Super slow does not work
 Super fast is too much momentum
 Explosive for Olympic only

Breathing
 In and out
 In during eccentric
 Out during concentric
 Does not matter as long as breathing
 Must do valsalva for 1RM

Children and Adolescents
 Lots of attention
 8-12 reps
 2-3 sets
 Lots of rest
 Major muscle groups

Older Adults
 Lots of teaching
 8-15 reps
 2-3 sets
 Lots of rest
 Major muscles
 Functional

Gender
 Females are not just small males
 No difference in program design
 Females lack testosterone
 Females lack hypertrophy
 Lower relative resistance
 Females 65% strength of males

Age
 Maturational age
 Chronological age
 Training age

Form over Function
 No bad exercises!
 Only contraindicated exercises
 Bad form on exercises

Machines vs. Free Weights
 Machines easy to start
 Machines teach technique

Machines don’t use balance
 Free weights use accessory muscles
 Free weights are advanced
 Should teach both to everyone

DOMS
 Delayed onset muscle soreness
 Eccentric actions
 Peaks at 48-72 hours
 Will resolve after few training sessions

Weight Room
 Supervision
 Safety
 Teach why
 Test

4 x 4 Matrix
POWER
STRENGTH
HYPERTROPHY
ENDURANCE
FREQUENCY INTENSITY
1-2 week
85-95%
30-40%
3-4 week
4-6 week
5-7 week
75-85%
60-75%
<60%
VOLUME
1-4 reps
1-2 sets
4-8 reps
3-4 sets
8-12 reps
4-6 sets
12-15 reps
5-7 sets
REST
4-6min
2-3min
30-90s
<30s

Syllabus
 Download from my web page
 Use as generic template
 http://faculty.fullerton.edu/leebrown/