Strength Training
What is Strength Training?
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Free Weights
Machines
Medicine Balls
Sand bags
Sleds
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Harnesses
Uphill Runs
Bodyweight Exercises
Partner Resisted
Plyometrics
The Benefits of Strength
Training
• Injury Prevention
• Strength Endurance & Increase in Size
(Hypertrophy)
• Increase in Strength
• Increase in Power
Principles of Training
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Readiness
Individuality
Adaptation
Overload
Progression
• Specificity
• Variation
• Warm up & Cool
down
• Long term training
• Reversibility
Taken from Successful Coaching Edited by
Rainer Martens
Strength Sports
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Weightlifting: Snatch, Clean & Jerk
Powerlifting: Bench Press, Squat, Deadlift
Bodybuilding
Strongman Events
Principles of Strength Training
• Precede strength training with
musculoskeletal evaluation
• Focus on functional strength, particularly
postural muscles
• Strength training in stages
– General strength
– Functional strength
– Specific strength
(Kurz)
The Four Basic Laws of Strength Training
• Before developing muscle strength
develop joints flexibility
• Develop tendon strength before muscle
strength
• Develop the core before the limbs
• Before developing the prime movers
develop the stabilisers
Tudor Bompa
Weight Training Guidelines and
Objectives
Objective
Load
Repetition
s
Sets
Speed
Rest
Strength
80%-90%
4-6
3-5
Slow
2 –5
Size
60%-80%
8-12
3-5
Slow/
medium
1-2
Power
90%100%
25-50%
2-4
4-6
Explosive
1-5
15+
3
Varies
<1
Endurance 50%
Some Major Exercises
Total Body
Power
(push)
Total Body
Power
(pull)
Lower
Body
(push)
Lower
Body
(pull)
Upper
Body
(push)
Upper
Body
(pull)
Power
Clean
Front
Squat
Deadlift
Military
Press
Shrug
Push
Press
High Pull
Back
Squat
R.D.L
Bench
Press
Upright
Row
Push Jerk
Hang
Clean
Step Up
S.L.D.L
Incline
Press
Bent over
Row
Split Jerk
Power
Snatch
Lunge
Sumo
Deadlift
Dips
Chins
Hang
Snatch
Overhead
Squat
Leg Press
Press
Behind
neck
Abdominal
and
Auxilliary
Programme Variables
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Choice of Exercise
Choice of Equipment
Number of Exercises
Order of Exercise
Resistance Used
Number of Repetitions
Lifting Speed
Number of Sets
Rest Periods
Training Frequency
Programme Variation
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Core & Single Joint
Varied
Six to Twelve Exercises
More Complex First
Start Light
6 to 15 Repetitions
Varied, but controlled
1 to 3, no more than 24
• Adequate,player dependant
• Two to three per week
• Planned and regular
Long term progression
• Anatomical Adaptation
• Hypertrophy
• Maximum Strength
• Power
• Muscular Endurance
• Power Endurance
Exercises for Strength Development Prior to
Maturation
• Trains the Central Nervous System and strength gains
are due to improvements in motor coordination
 Obstacle courses
 Climbing, hanging
 Medicine balls
 Swiss balls
 Sand bags/Power bags
 All body weight exercises
 Plyometric activities
 Partner exercises
 Single, alternate leg/arm exercises
Types of Strength
• Absolute Strength-the maximum one can lift
regardless of the time taken (relative strength is
related to body mass)
• Explosive Strength-the greatest amount of force
developed in a given time frame (also known as
Maximum Rate of Force Development MRFD)
• Starting Strength-the measurement of how fast
and forceful the athlete is at the start of an
exercise (also known as the Initial Rate of Force
Development IRFD)
Adapted from Speed Strength Training for Football E.J.”Doc” Kreiss
PERIODISATION an example
• Training year
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General Prep. Phase - Hypertrophy
Specific Prep Phase - Heavy resistance
Pre Comp. Phase - High Velocity/Plyometrics
Comp Phase - Maintenance
Aims of General Preparation
Weights Programme
• Hypertrophy
• Injury Prevention through strengthening
connective tissue
• Increase in strength endurance
• Injury prevention by addressing muscular
imbalance
Programme Design
• Anatomical Adaptation: to progressively
adapt the muscles and tendons to be able
to cope with heavier loads in the future
The simplest method is circuit training
Alternating muscle groups
6-15 exercises
60 to 90s between stations, 1 to 3 minutes
between circuits
Programme Design
• Hypertrophy
Some bodybuilding methods can be used
but not for long periods of time as they
stimulate the ST fibres. Hypertrophy of the
prime movers using more sets and fewer
exercises is more applicable to sportsmen.
Hypertrophy
• Some bodybuilding
methods can be used but
not for long periods of
time as they stimulate the
ST fibres
• Hypertrophy of the
prime movers using more
sets and fewer exercises
is more applicable top
sportsmen.
• Extensive interval method
can be used
Programme Design
• Maximum Strength
For players with at least two years AA and
hypertrophy. In phases up to 8 weeks.
3 to 5 exercises
4 to 6 sets per exercise
1 to 5 reps per set
Maximum Strength
• For players with at
least two years AA
and hypertrophy. In
phases up to 8
weeks.
• 3 to 5 exercises
• 4 to 6 sets per
exercise
• 1 to 5 reps per set
Programme Design
• Power
• Low resistance-high velocity (30 – 50%
1RM)
• High resistance-low velocity (>90% 1R.M.)
(speed of contraction not movement)
• Plyometrics
Power
• Low resistance-high
velocity (30 – 50%
1RM)
• Medium resistance (5575% 1RM) “explosive”
lifts
• High resistance-low
velocity (>90% 1R.M.)
(speed of contraction
not movement)
• Plyometrics
Developing Power
Power = Speed x Strength
Power = Speed x Strength
High resistance-low velocity
(>90% 1R.M.) (speed of contraction not
movement)
Low resistance-high velocity
(30 – 50% 1RM)
Plyometrics
Power = Speed x Strength
Comparing Power Outputs
Adapted from Stone 1993
6000
5000
4000
100 Kg Man
75Kg Woman
Power (W)
3000
2000
1000
0
Jerk
Snatch
Clean
Deadlift
Squat
Bench
Press
Percentage of year devoted to each
training component with age
Age
12
14
Maximum
Strength
16
18
20
22
10
20
30
40
30
40
40
20
Power
10
20
20
30
Anatomical
Adaptation
90
80
40
10
30
40
Hypertrophy