Chapter 1 Introduction to Strength Training and Conditioning

Chapter 1

Introduction to Strength

Training and Conditioning

Copyright © 2012 American College of Sports Medicine

Modalities of Strength Training and

Conditioning (S&C)

• Resistance (Weight) Training (RT)

• Plyometrics

• Sprint/Agility Training

• Flexibility Exercises

• Aerobic Training


Health- and Skill-Related Components of

Fitness Enhanced by S&C

• Strength

• Power

• Speed

• Jumping Ability


Brief History of S&C: Early Origins

• 2500 BC: art of strength contests on tomb walls in Egypt

• 1800 BC: weight-throwing contests in Ireland

• 1122-255 BC: strength tests in military in China

• 6 th century BC: rigorous military training in Greece

– Spartan boys sent to military school at 6-7 years of age

– Gymnastics, run, jump, javelin, discus, swim, & hunt

– Olympic games

– Greek strongman “Milo of Crotona”


Brief History of S&C: Science & Medicine

• 129-199 AD: Greek physician Galen

– Recommended RT

– Promoted use of handheld weights

– Worked with gladiators

• Renaissance

– French writer Montaigne described benefits of RT

– Camerarius (1544): wrote on RT health & performance benefit

– Vesalius (1514-1564): wrote book on A&P

– Albinus (1697-1770): wrote book on A&P


Brief History of S&C: 19 th Century

• S&C gained in popularity

• Physical educators brought ideas to U.S. from Europe

• Rigorous training programs established in:

– Gymnastics, manual RT, calisthenics, flexibility exercises, games/sports, dance

• Use of ropes, medicine balls, dumbbells, clubs

• Dudley Sargent (1849-1924): invented exercise machines & developed assessments of muscle strength


Dudley Sargent


Brief History of S&C: 19 th Century (cont’d)

• Era of the Strongmen (mid-1800s to early 1900s)

– George Barker Windship: “health lift”

– Louis Cyr (1863-1912): 4,337-lb back lift & horse pull

– Louis Uni (1862-1928): juggled 20-kg weights

– Ludwig Durlacher (1844-1924): invented Roman Chair

– George Hackenschmidt (1877-1968): wrestling champion

– Henry “Milo” Steinborn (1894-1989): developed barbell

– Sigmund Klein (1902-1987): wrote articles on weight training

– Thomas Inch (1881-1963): “Britain’s Strongest Youth”

– Eugen Sandow (1867-1925): model for Mr. Olympia trophy


Louis Cyr


George Hackenschmidt


Eugen Sandow


Brief History of S&C: 20 th Century

• RT myths & misconceptions escalated

• Strongmen marketed alternative RT equipment

– Angelo Sicliano (1892-1972)

• aka Charles Atlas

• Developed training philosophy: “Dynamic Tension”

– 1899: first issue of Physical Culture magazine

– 1902: Strength Magazine published

– 1894-1946: publication of many weight training books


Charles Atlas


Brief History of S&C: Competitive Lifting

Sports

• Weightlifting

– 1891: First weightlifting championship

– 1896: Weightlifting first entered Olympics

– Bob Hoffman (1898-1895): “Father of American Weightlifting”

• Bodybuilding

– Begun in early 1900s

– Mr. America competitions in 1930s & 1940s

– Joe Weider: legendary bodybuilder


Bob Hoffman


Naim Suleymanoglu


Joe Weider


Brief History of S&C: Competitive Lifting

Sports (cont’d)

• Powerlifting

– Evolved in late 1950s

– Composed of squat, bench press, & deadlift

– First championships in 1964 in York, PA

– International Powerlifting Federation formed in 1972

– Powerlifting USA magazine published in 1980s

• Strength Competitions

– 1977: World’s Strongest Man competition begun

– Involves athletes from multiple sports


Brief History of S&C: Strength &

Conditioning Today

• RT Recommended for Virtually Everyone

• Shown to Enhance:

– Health

– Well-being

– Performance in clinical, fitness, & athletic populations

• Increase in Scientific Study of RT since 1970s

• Adopted by ACSM


Why Do Individuals Resistance Train?

• General fitness & recreation

• Strength training

• Power training

• Muscular endurance training

• Muscle hypertrophy

• Rehabilitation & prehabilitation

• Competitive lifting sports

• Athletics

• Maintenance training

• Physiological adaptations

• Integration training


Health Benefits of RT

• ↓ risk factors for disease

• ↓ percent body fat

• ↑ dynamic, isometric, & isokinetic muscle strength

• ↑ muscle hypertrophy

• ↑ muscular endurance

• ↑ basal metabolic rate

• ↓ blood pressure

• ↓ blood lipids, LDL cholesterol

• ↓ resting heart rate

• ↓ cardiovascular demand to exercise

• ↑ bone mineral density

• ↑ glucose tolerance & insulin sensitivity

• ↓ age-related muscle atrophy

• ↓ risk of colon cancer & osteoporosis

• ↑ V

O

2max

• ↑ flexibility

• ↓ risk/symptoms low back pain


Performance Benefits of RT

• ↑ muscle power

• ↑ balance & coordination

• ↑ speed

• ↑ capacity to perform activities of daily living

• ↑ vertical jump ability

• ↑ throwing velocity

• ↑ kicking performance

• ↑ running economy

• ↑ baseball bat swinging velocity

• ↑ tennis serve velocity

• ↑ wrestling performance

• ↑ cycling power & performance


Fitness Components

• Health-Related Fitness Components

– Muscular strength

– Muscular endurance

– Cardiovascular endurance

– Flexibility

– Body composition


Fitness Components (cont’d)

• Skill-Related Fitness Components

– Power

– Speed

– Agility

– Balance & coordination

– Reaction time


Keys to Success: The RT Program

• Muscle Action

– Eccentric

– Concentric

– Isometric

• Repetition

• Set

• Volume

• Intensity

• Frequency

• Exercise Selection

• Exercise Order

• Rest Periods or Intervals

• Repetition Velocity


Competitive Forms of RT

• Bodybuilding

– Physique contest judged subjectively by panel

– RT is essential component of training

– Presentation of physique is critical

– Compulsory poses

– Choreographed posing routine

– Training aimed at hypertrophy, symmetry, shape, & definition


A Bodybuilder


Competitive Forms of RT (cont’d)

• Weightlifting

– Only lifting sport in Olympics

– Competition on amount of weight lifted relative to weight class

– Two competitive lifts:

• The snatch

• The clean & jerk

– Requires total body coordination, power, & speed


A Weightlifter



• Powerlifting

– Maximal performance of three competition lifts:

• Squat

• Bench press

• Deadlift

– Placing is based on maximum lifting performance over 3 trials

– Weight classes

– Specialized equipment: bench press shirts, squat suits, erector shirts, wraps


A Powerlifter



• Strength Competitions

– Involve:

• Max dynamic & ISOM strength

• Grip strength/endurance

• Power

• Strength endurance

• Pain tolerance

• Determination

– Common events:

• Farmer’s walk

• Tire flipping

• Various loading

• Medleys

• Barrel loading

• Various deadlifts

• Car walk

• Duck walk


A Strength Competitor


The S&C Profession

• Education and Proficiencies

– Scholarly study

• BS or BA degree in an exercise-related field

• Master’s required in higher-level jobs

– Personal experience

• Playing sports

• Training

• Observations of other athletes & coaches

– Professional practice


The S&C Profession (cont’d)

• Memberships and Certifications: Benefits

– Access to educational resources

– Dissemination of current knowledge

– Networking

– Career resources & job advertisements

– Conferences & seminars

– Certification information

– Scholarships & grants

– Merchandise

– Liability insurance



• Memberships and Certifications: Organizations

– National Strength & Conditioning Association (NSCA)

– American College of Sports Medicine (ACSM)

– Collegiate Strength & Conditioning Coaches Association (CSCCa)

– USA Weightlifting

– International Sport Sciences Association (ISSA)



• Duties, Roles, and Responsibilities

– Assess, motivate, educate, & train athletes to improve sport performance

– Conduct sport-specific testing sessions

– Design & implement safe & effective S&C programs

– Provide guidance for athletes in nutrition & injury prevention


Chapter 1 Introduction to Strength Training and Conditioning

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