Strength Training Exercise Prescription
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Overload principle is applied by the use of external resistance
devices such as weights, springs, hydraulic devices, and
immovable bars
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Overload applied by increasing intensity, duration, and
frequency.
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Intensity: average absolute resistance lifted per repetition
Expressed as a % of the maximum resistance one can lift
% of 1 repetition maximum (1 RM)
70-75% 1 RM = 100% of 10 RM
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Duration: the # of sets and repetitions performed
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Frequency: # of training sessions/week
Determination of training intensity
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Different levels of intensity have different physiological
effects
The breakdown and re-synthesis of muscle protein varies
with the training load
Rate of protein degradation is a function of the weight
lifted: the heavier the weight, the higher the rate of protein
degradation (protein catabolism)
The total amount of degraded protein, however, is a
function of both the rate of protein catabolism and the
amount of work performed or total amount of weight lifted
More work can be performed when the resistance is
moderate and several consecutive lifts are performed in one
set.
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e.g., If an athletes 1 RM is 100 kg, total amount lifted/set = 100
kg
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However, the same athlete should be able to lift 75 kg for 10
reps. Total amount lifted = 750 kg.
Resistance
RM
1
Rate of protein
degradation
High
Mechanical work
(# of reps)
Small
Total amount of
degraded protein
Small
5-10
Average
Average
Large
> 25
Low
Large
Small
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Maximal loads (1-3 RM) tend to train the nervous system –
functional changes
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Sub-maximal loads of 5-10 RM stimulate hypertrophy – structural
changes
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Sub-maximal loads > 10 RM develop muscular endurance or
explosive strength depending on the speed of movement
Maximal load method
Considered superior for improving intra-muscular
and inter-muscular coordination
Improves:
• MU recruitment
• Rate coding
• MU synchronization
Recommended reps/set = 1-3
Limitations:
a. High risk of injury (not recommended for
beginners). The relevant muscles and proper
technique should first be adequately developed
b. Limited hypertrophy. Mechanical work
performed is small
Sub-maximal effort method
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5-10 RM – stimulates
hypertrophy
Fatigues more MUs
If not fatigued, they
are not trained.
Difficult to increase
the maximal force of
slow, fatigue resistant
MUs
A positive correlation exists between strength enhancement and
percentage of fast twitch fiber. Individuals with more FT tend not
only to be stronger, but they also  strength faster
Developing A Resistance Training Program
The Beginner Workout
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Perform warm-up exercises
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Start easy
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Select a weight that you can lift for a maximum of 12-15
reps (12-15RM) (intensity)
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Select one exercise for each muscle group, 1-2 sets
(duration)
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Exercise all the major muscle groups each training session
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Allow 1-2 mins between sets
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Perform 2-3 sessions per week, allowing at least 2 days
between each session (frequency)
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After 3-4 weeks, increase the load (8 -10 RM)
When more than 8 -10 reps can be completed,
add more weight
Gradually increase the number of exercises per
muscle group to 3
Gradually increase the number of sets per
exercise to 3
When the training volume increases to a certain
level, consider split routines
The Advanced Workout
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Select 3-4 exercises for each muscle group per
workout
Select a load that allows 5-10RM (or 1-3 RM if
the focus is neuromuscular coordination) and
perform 3-4 sets of each exercise
Exercise each muscle group once or twice a
week, allowing at least 2-3 days for recovery
Volume of work/muscle group dictates split
routines
Sample Program
Day 1- chest and arms
Day 2- legs, abdominals
Day 3- back and shoulders
Day 4- rest
Day 5- repeat day 1
Day 6- repeat day 2
Day 7- repeat day 3
Day 8- rest
Circuit resistance-training
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Circuit composed of 8-12 different exercise
stations (usually high rep, low weight)
3-4 circuits are performed with 2-3 minutes rest
between each circuit
Improves both muscular endurance and aerobic
fitness
Training Principles
1. Maintenance of agonistic and antagonistic
balance between muscles
2. Range of Motion- critical to move through the
full range of motion to recruit more muscle fibers
3. Maintain correct form/technique
4. Breathing pattern - rule of thumb, inhale when
lowering the weight, exhale during the period you
exert the most force
5. Order of exercises – work from large to small
muscles
6. Speed of movement (eccentric vs. concentric)
Generally, eccentric phase slow, concentric fast
7. Supersets- work a second body part during the
recovery period for another muscle group
8. Periodization- divides the training into
structural units
Periodization
Training divided into periods called micro-, meso
and macro-cycles
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Micro-cycle: grouping of several training days,
usually one week
Meso-cycle: system of several micro-cycles.
Duration is 4-12 weeks
Macro-cycles: one entire competition season.
Typical length is one year
When training targets are distributed over several
mesocycles in sequence, the fitness gain
increases
Delayed Transformation
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After periods of strenuous training, performance
may plateau
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Fatigue may accumulate over a period of time
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A decrease in the training load may stimulate
further improvement
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May introduce a period of relatively easy exercise
prior to a competition – pre-competition
mesocycle
Forms of resistance training and
equipment selection
Three types of exercise system are used:
• weight training
• isometric training
• isokinetic training
Weight-training: free weights or machines?
Free weights
Advantages
• Preferred mode for athletes- simulate motor unit recruitment
patterns that occur during the performance of the skill more
closely than machines
• Train synergistic muscle groups more extensively, facilitating
the learning of correct neuromuscular coordination for proper
balance
• Inexpensive and convenient for home use
• Allow for greater variety of exercises
• Accommodate individuals of any body size
Disadvantages
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Safety issue, especially for novices
Requires spotters
Requires more skill
Cumbersome to change resistance
Machines/selectorized weight-training
equipment
Advantages
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Can isolate a particular muscle much easier
Simple to use
Safe. Do not need a spotter
Change resistance quickly
Disadvantages
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Expensive
Limited availability
Limited number of exercises/machine
Do not optimally develop
inter-muscular coordination
Minimal stress placed on core stabilizing muscles
Isometric training
Resistance provided by immovable objects or weights under
stationary conditions
Advantages:
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Requires no expensive equipment
Can be performed anywhere
Useful in rehab situation when joint cannot be articulated
Useful for sports where static muscular endurance is required
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Disadvantages:
• Doesn’t allow for large gains in strength in
dynamic situations
• Strength gain is mainly limited to the angle at
which the exercise is performed
• When contracting large, proximal muscles,
may produce a high rise in blood pressure
Isokinetic training
Resistance provided by an electromechanical device – isokinetic
dynamometer
Concentric speed: up to 500 deg/ sec.
Eccentric speed: up to 300 deg/ sec
Biodex
System 4 Pro
Speed is preset and kept
constant regardless of
how much force is
developed.
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Advantages:
• Enables the muscle to generate maximum force
throughout the full range of motion at a constant,
preset speed
Disadvantages:
• Very expensive
• Allow the performance of one-joint movements only
Rarely performed in many skills
• Maximum angular velocity relatively low
• Do not provide an isokinetic movement throughout a
complete range of motion – acceleration at beginning,
deceleration at the end – therefore, semi-isokinetic
Weight-training is referred to as
isotonic exercise – is this a
misnomer?
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Isotonic means “of constant force”
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Correct term might be iso-inertial