Weight Training 149

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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 design in program

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/

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