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
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Health- and Skill-Related Components of
Fitness Enhanced by S&C
• Strength
• Power
• Speed
• Jumping Ability
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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
• 6th century BC: rigorous military training in Greece
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Spartan boys sent to military school at 6-7 years of age
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Gymnastics, run, jump, javelin, discus, swim, & hunt
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Olympic games
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Greek strongman “Milo of Crotona”
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Brief History of S&C: Science & Medicine
• 129-199 AD: Greek physician Galen
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Recommended RT
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Promoted use of handheld weights
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Worked with gladiators
• Renaissance
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French writer Montaigne described benefits of RT
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Camerarius (1544): wrote on RT health & performance benefit
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Vesalius (1514-1564): wrote book on A&P
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Albinus (1697-1770): wrote book on A&P
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Brief History of S&C: 19th Century
• S&C gained in popularity
• Physical educators brought ideas to U.S. from Europe
• Rigorous training programs established in:
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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
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Dudley Sargent
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Brief History of S&C: 19th Century (cont’d)
• Era of the Strongmen (mid-1800s to early 1900s)
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George Barker Windship: “health lift”
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Louis Cyr (1863-1912): 4,337-lb back lift & horse pull
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Louis Uni (1862-1928): juggled 20-kg weights
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Ludwig Durlacher (1844-1924): invented Roman Chair
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George Hackenschmidt (1877-1968): wrestling champion
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Henry “Milo” Steinborn (1894-1989): developed barbell
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Sigmund Klein (1902-1987): wrote articles on weight training
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Thomas Inch (1881-1963): “Britain’s Strongest Youth”
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Eugen Sandow (1867-1925): model for Mr. Olympia trophy
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Louis Cyr
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George Hackenschmidt
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Eugen Sandow
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Brief History of S&C: 20th Century
• RT myths & misconceptions escalated
• Strongmen marketed alternative RT equipment
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Angelo Sicliano (1892-1972)
• aka Charles Atlas
• Developed training philosophy: “Dynamic Tension”
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1899: first issue of Physical Culture magazine
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1902: Strength Magazine published
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1894-1946: publication of many weight training books
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Charles Atlas
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Brief History of S&C: Competitive Lifting
Sports
• Weightlifting
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1891: First weightlifting championship
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1896: Weightlifting first entered Olympics
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Bob Hoffman (1898-1895): “Father of American Weightlifting”
• Bodybuilding
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Begun in early 1900s
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Mr. America competitions in 1930s & 1940s
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Joe Weider: legendary bodybuilder
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Bob Hoffman
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Naim Suleymanoglu
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Joe Weider
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Brief History of S&C: Competitive Lifting
Sports (cont’d)
• Powerlifting
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Evolved in late 1950s
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Composed of squat, bench press, & deadlift
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First championships in 1964 in York, PA
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International Powerlifting Federation formed in 1972
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Powerlifting USA magazine published in 1980s
• Strength Competitions
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1977: World’s Strongest Man competition begun
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Involves athletes from multiple sports
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Brief History of S&C: Strength &
Conditioning Today
• RT Recommended for Virtually Everyone
• Shown to Enhance:
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Health
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Well-being
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Performance in clinical, fitness, & athletic populations
• Increase in Scientific Study of RT since 1970s
• Adopted by ACSM
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Why Do Individuals Resistance Train?
• General fitness &
recreation
• Rehabilitation &
prehabilitation
• Strength training
• Competitive lifting sports
• Power training
• Athletics
• Muscular endurance
training
• Maintenance training
• Muscle hypertrophy
• Physiological adaptations
• Integration training
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Health Benefits of RT
• ↓ risk factors for disease
• ↓ percent body fat
• ↑ dynamic, isometric, &
isokinetic muscle strength
• ↑ muscle hypertrophy
• ↑ muscular endurance
• ↓ cardiovascular demand to
exercise
• ↑ bone mineral density
• ↑ glucose tolerance & insulin
sensitivity
• ↓ age-related muscle atrophy
• ↑ basal metabolic rate
• ↓ risk of colon cancer &
osteoporosis
• ↓ blood pressure
• ↑ VO2max
• ↓ blood lipids, LDL cholesterol
• ↑ flexibility
• ↓ resting heart rate
• ↓ risk/symptoms low back pain
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Performance Benefits of RT
• ↑ muscle power
• ↑ kicking performance
• ↑ balance & coordination
• ↑ running economy
• ↑ speed
• ↑ baseball bat swinging velocity
• ↑ capacity to perform activities
of daily living
• ↑ tennis serve velocity
• ↑ vertical jump ability
• ↑ throwing velocity
• ↑ wrestling performance
• ↑ cycling power & performance
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Fitness Components
• Health-Related Fitness Components
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Muscular strength
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Muscular endurance
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Cardiovascular endurance
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Flexibility
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Body composition
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Fitness Components (cont’d)
• Skill-Related Fitness Components
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Power
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Speed
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Agility
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Balance & coordination
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Reaction time
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Keys to Success: The RT Program
• Muscle Action
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Eccentric
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Concentric
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Isometric
• Repetition
• Set
• Frequency
• Exercise Selection
• Exercise Order
• Rest Periods or Intervals
• Repetition Velocity
• Volume
• Intensity
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Competitive Forms of RT
• Bodybuilding
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Physique contest judged subjectively by panel
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RT is essential component of training
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Presentation of physique is critical
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Compulsory poses
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Choreographed posing routine
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Training aimed at hypertrophy, symmetry, shape, & definition
Copyright © 2012 American College of Sports Medicine
A Bodybuilder
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Competitive Forms of RT (cont’d)
• Weightlifting
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Only lifting sport in Olympics
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Competition on amount of weight lifted relative to weight class
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Two competitive lifts:
• The snatch
• The clean & jerk
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Requires total body coordination, power, & speed
Copyright © 2012 American College of Sports Medicine
A Weightlifter
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Competitive Forms of RT (cont’d)
• Powerlifting
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Maximal performance of three competition lifts:
• Squat
• Bench press
• Deadlift
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Placing is based on maximum lifting performance over 3 trials
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Weight classes
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Specialized equipment: bench press shirts, squat suits, erector
shirts, wraps
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A Powerlifter
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Competitive Forms of RT (cont’d)
• Strength Competitions
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Involve:
Common events:
• Max dynamic & ISOM
strength
• Farmer’s walk
• Grip strength/endurance
• Various loading
• Power
• Medleys
• Strength endurance
• Barrel loading
• Pain tolerance
• Various deadlifts
• Determination
• Car walk
• Tire flipping
• Duck walk
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A Strength Competitor
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The S&C Profession
• Education and Proficiencies
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Scholarly study
• BS or BA degree in an exercise-related field
• Master’s required in higher-level jobs
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Personal experience
• Playing sports
• Training
• Observations of other athletes & coaches
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Professional practice
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The S&C Profession (cont’d)
• Memberships and Certifications: Benefits
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Access to educational resources
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Dissemination of current knowledge
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Networking
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Career resources & job advertisements
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Conferences & seminars
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Certification information
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Scholarships & grants
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Merchandise
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Liability insurance
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The S&C Profession (cont’d)
• Memberships and Certifications: Organizations
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National Strength & Conditioning Association (NSCA)
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American College of Sports Medicine (ACSM)
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Collegiate Strength & Conditioning Coaches Association (CSCCa)
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USA Weightlifting
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International Sport Sciences Association (ISSA)
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The S&C Profession (cont’d)
• Duties, Roles, and Responsibilities
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Assess, motivate, educate, & train athletes to improve sport
performance
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Conduct sport-specific testing sessions
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Design & implement safe & effective S&C programs
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Provide guidance for athletes in nutrition & injury prevention
Copyright © 2012 American College of Sports Medicine