Lecture 3 - Strength Training Principles

7/29/2019 Lecture 3 - Strength Training Principles

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STRENGTH TRAINING

PRINCIPLES


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Preface

There is no magicalsystem of exercises,sets, and reps thatworks for everyone. Everything works

Nothing works forever

Consistency is key to

success! However Learn to listen to what your

body is telling you

Balance in life is important


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Types of training

Anaerobic

Resistance training (strength/size)

Plyometrics/dynamic effort (power)

Sprinting (speed)

Aerobic (endurance)

Running/jogging

Cycling

Swimming

Flexibility


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Why do resistance training?

Increased muscle size

Increased muscle strength

Increased bone density

Greater power (rate of force development)

Higher resting metabolic rate (through extra lean bodymass)

Improved coordination

Greater self esteem

Improved glucose (sugar) metabolism and tolerance Important for cardiovascular disease and diabetes

Improved risk of morbidity and mortality from diseases Different from aerobic exercise!


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Acute Program Variables

Exercise choice

Includes variations on exercise tempo, negatives, etc.

Exercise order

Number of sets Number of reps per set

Weight x Sets x Reps = volume

Training intensity

% of 1RM Rest periods

We will talk about these more during program design!


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ACSM guidelines for resistance training

Adults should train each major muscle group two or threedays each week using a variety of exercises andequipment.

Very light or light intensity is best for older persons or

previously sedentary adults starting exercise. Two to four sets of each exercise will help adults improve

strength and power.

For each exercise, 8-12 repetitions improve strength and

power, 10-15 repetitions improve strength in middle-ageand older persons starting exercise, and 15-20 repetitionsimprove muscular endurance.

Adults should wait at least 48 hours between resistancetraining sessions.

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise
http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercisehttp://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise


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Rep Max Continuum


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So what should you do?

Unfortunately, the answer usually ends up being

it depends

First determine your goals for training

Second, determine where you will train and how often

Third, write your program

We will discuss program design in greater detail later.

Fourth, execute your program. Be consistent!


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How to select exercises

Categories of

movements

Push/pull

Upper body/lower body

Compound

movements/single joint

movements Core exercises

Examples

Bench press/horizontal

row

Shoulder press/Squat

Squat/leg press

Planks/rollouts/pallofpresses


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In general

Pick 1-2 compound movements (squat, bench press, etc.)and do those first in your workout. These are multi-joint movements that involve large muscle groups

Pick 1-3 supplemental movements that work the same

muscles but in a different way (front squat, close grip press,etc.) These are also multi-joint movements, but are variations of compound

movments

Pick 2-3 accessory movements that will target weak pointsspecifically and promote connective tissue strength andhypertrophy. These include single joint movements, cable machine work, etc.

Pick 1-2 core movements that will work your abdominals,obliques, and low back in a different way each day.


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Examples

Compound and supplemental

movements

Squat

Bench press

Deadlift

Front squat

Olympic squat

Military/shoulder press Incline/close grip press

Trap bar deadlift

Romanian deadlift

Accessory and core movements

Leg press

Leg curls

Calf raises

Bicep curls

Tricep extensions

Lat pulls and pull ups

Barbell/dumbbell rowsAb rollouts

Planks

Pallof presses


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Im trying to get big and swole.

What would a training session look like?Day 1 Lower body

Barbell squats 3-4 sets of 8-12reps

Front squats or Olympic squats

5 sets of 5 reps Leg press 4 sets of 15 reps

Hamstring curls 4 sets of 15reps

Romanian Deadlifts 4 sets of8-12 reps

Calf raises 4 sets of 20 reps Bicep curls 3-4 sets of 8-12

reps

Ab wheel Rollouts 4 sets of 10reps

Day 2 Upper body

Bench press - 3-4 sets of 8-12reps

Incline or close grip press 3

sets of 8 reps Horizontal rows 4 sets of 12

reps

Lat pulldowns or Chin-ups 3-4sets of 12 reps

Shoulder raises 3 sets of 15

reps Tricep extensions 4 sets of 12-

15 reps

Pallof presses 4 sets of 12reps


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The three keys of training

Training program

Make sure your program is sensible and aligns with your goals

Nutrition

If you are trying to drop body fat, you need to drop some calories!

If you are trying to gain weight, you need to add some calories!

Eat high quality foods. Avoid excessive supplementation

Rest

Training puts a large physiological strain on the body. You need

more than 4 hours of sleep to recover!

If you consistently and appropriately implement all

three keys, you will be able to achieve your goals!


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Questions?

Documents

Lecture 3 - Strength Training Principles