STRENGTH TRAINING “Theory and Definitions” John Balano Head Strength and Conditioning Coach City College of San Francisco

STRENGTH STRENGTH TRAININGTRAINING

“Theory and Definitions”“Theory and Definitions”

John BalanoJohn BalanoHead Strength and Conditioning CoachHead Strength and Conditioning Coach

City College of San FranciscoCity College of San Francisco

MUSCLEMUSCLEThree types:Three types:

SMOOTH VOLUNTARY MUSCLESMOOTH VOLUNTARY MUSCLE CARDIAC MUSCLECARDIAC MUSCLE

SKELETAL MUSCLESKELETAL MUSCLE Primary target of strength trainingPrimary target of strength training Surrounded by a layer of connective Surrounded by a layer of connective

tissuetissue Provides surface on which the Provides surface on which the

surrounding muscles can glidesurrounding muscles can glide

SKELETAL MUSCLESKELETAL MUSCLE

PrimaryPrimary target of target of strength trainingstrength training

Surrounded by a layer Surrounded by a layer of of connective tissueconnective tissue

Provides surface on Provides surface on which the surrounding which the surrounding muscles can glidemuscles can glide

SKELETAL MUSCLESKELETAL MUSCLEMyofibrilMyofibril

Muscle cell composed Muscle cell composed of small components of small components called called myofibrilsmyofibrils

Chains of proteinsChains of proteins

In parallelIn parallel

Striated or striped Striated or striped appearanceappearance

SKELETAL MUSCLESKELETAL MUSCLEActin and MyosinActin and Myosin

2 types of 2 types of MyofilamentMyofilament

ActinActin: Thinner : Thinner and lighterand lighter

MyosinMyosin: Thicker : Thicker and darkerand darker

Actin moves with Actin moves with contractioncontraction

Myofibrils shorten Myofibrils shorten and thickenand thicken

SKELETAL MUSCLESKELETAL MUSCLECentral Nervous System (CNS)Central Nervous System (CNS)

Contraction Contraction activated by the activated by the brain sending brain sending signals through the signals through the Central Nervous Central Nervous SystemSystem

SKELETAL MUSCLESKELETAL MUSCLEMotor UnitsMotor Units

At least 1 At least 1 motor motor neuron/motor unitneuron/motor unit

All contract or noneAll contract or none

““All-or-noneAll-or-none” law” law

Greater the impulse Greater the impulse

= = greater number of greater number of contracting motor unitscontracting motor units

SKELETAL MUSCLESKELETAL MUSCLEMotor Units continued…Motor Units continued…

Always the same motor units coping with a light Always the same motor units coping with a light load and the same motor units engaged as a load load and the same motor units engaged as a load increasesincreases

Train the entire muscleTrain the entire muscle

Subject muscle to maximal stressSubject muscle to maximal stress

Supply nerve impulsesSupply nerve impulses

Recruit maximum number of muscle fibersRecruit maximum number of muscle fibers

SKELETAL MUSCLESKELETAL MUSCLEType I Muscle FibersType I Muscle Fibers

WhiteWhite in color in color

SlowSlow twitch twitch

Energy via OEnergy via O2 2 in the in the bloodblood

AerobicAerobic, endurance, endurance

Cannot be made fasterCannot be made faster

SKELETAL MUSCLESKELETAL MUSCLEType II Muscle FibersType II Muscle Fibers

RedRed in color in color

FastFast twitch twitch

Energy via what is stored in Energy via what is stored in muscle (glucose) w/o Omuscle (glucose) w/o O22

AnaerobicAnaerobic, sprinting, , sprinting, weightliftingweightlifting

Easily fatiguedEasily fatigued

Capacity to increase sizeCapacity to increase size

Twitch more frequently per Twitch more frequently per second than Type Isecond than Type I

SKELETAL MUSCLESKELETAL MUSCLEType I and Type II FibersType I and Type II Fibers

Percentage varies in individualsPercentage varies in individuals

Olympic marathoner 90% Type IOlympic marathoner 90% Type I

Average person 50% Type I & Type IIAverage person 50% Type I & Type II

Type II sub-dividedType II sub-divided

Type IIaType IIa and and Type IIbType IIb

Type IIa associated through trainingType IIa associated through training

SKELETAL MUSCLESKELETAL MUSCLEFiber RecruitmentFiber Recruitment

Order of fiber type recruitment constantOrder of fiber type recruitment constant

Fast Twitch last to be recruitedFast Twitch last to be recruited

Light weight, slowly = Type ILight weight, slowly = Type I

With added weight or faster + Type IIaWith added weight or faster + Type IIa

Higher intensities + Type IIbHigher intensities + Type IIbHence,Hence,

Type I ―› Type IIa ―› Type IIbType I ―› Type IIa ―› Type IIb

What is strength?What is strength?

Most common definition:Most common definition:

“…“…the ability to express force.”the ability to express force.”

“…“…the ability to exert force.”the ability to exert force.”

But isn’t the strength But isn’t the strength needed to needed to breakaway in a breakaway in a Cross-CountryCross-Country race race different from say…different from say…


……the ability to throw a the ability to throw a shot putshot put, or say…, or say…


……or stroll through or stroll through the park carrying the park carrying 150kg+150kg+ pieces of pieces of concrete, or say…concrete, or say…

……the start in the the start in the 100 meters100 meters, or , or say…say…



……squatting squatting 1,000 pounds?1,000 pounds?

WHAT IS STRENGTH?WHAT IS STRENGTH?ClassificationsClassifications

Maximum StrengthMaximum Strength

Elastic StrengthElastic Strength

Strength EnduranceStrength Endurance

MAXIMUM STRENGTHMAXIMUM STRENGTHAbsolute, GrossAbsolute, Gross

““The greatest force that is possible in a The greatest force that is possible in a single maximum voluntary single maximum voluntary contraction.”contraction.”

MAXIMUM STRENGTHMAXIMUM STRENGTH

Ø SpeedØ Speed

Ø EnduranceØ Endurance

Required where Required where maximummaximum values values of strength is requiredof strength is required

Sport: Sport: Where exceptional external Where exceptional external resistance must be overcomeresistance must be overcome

MAXIMUM STRENGTHMAXIMUM STRENGTHExampleExample

WrestlingWrestling


WrestlingWrestling


Dead LiftDead Lift


Arm Arm WrestlingWrestling


Maximal strength in athletics plays a Maximal strength in athletics plays a crucial role in…crucial role in…


……the the Hammer Hammer ThrowThrow


……the the Shot Shot PutPut

Where one must overcome 7.26kg of resistance


…the Discus

With a high speed of muscular contraction


……800m run800m run

Where there is Where there is a a high high demanddemand on on enduranceendurance


“…“…smaller the resistance to overcome, the smaller the resistance to overcome, the smaller the demand for maximal strength.”smaller the demand for maximal strength.”

ELASTIC STRENGTHELASTIC STRENGTHExplosive, Power, Fast-StrengthExplosive, Power, Fast-Strength

““The ability of the neuromuscular The ability of the neuromuscular system to overcome resistance with system to overcome resistance with a high speed of contraction.”a high speed of contraction.”

ELASTIC STRENGTHELASTIC STRENGTH

Contractile and Contractile and elastic components elastic components

Assisted by the reflex Assisted by the reflex contractioncontraction

Expressed as Expressed as Speed Speed StrengthStrength

Rapid loading of the Rapid loading of the musclemuscle

High velocity via High velocity via coordination of:coordination of:

Motor UnitsMotor Units ReflexesReflexes Elastic Elastic

ComponentComponent Contractile Contractile

ComponentComponent

Do notDo not confuse with: confuse with: Speed of Speed of

ContractionContraction Strength of Strength of

contractioncontraction

ELASTIC STRENGTHELASTIC STRENGTHExampleExample

Throwing a BaseballThrowing a Baseball

ELASTIC STRENGTHELASTIC STRENGTH ExampleExample

Jumping and CatchingJumping and Catching


Jumping in GymnasticsJumping in Gymnastics


Jumping from Obstacle Jumping from Obstacle to Obstacleto Obstacle


Sprinting in SandSprinting in Sand

ELASTIC STRENGTHELASTIC STRENGTH

Triple ExtensionTriple Extension in the in the Clean PullClean Pull

A great example of A great example of speed of speed of contractioncontraction and and strength of strength of contractioncontraction and their complex co- and their complex co-ordination and the involvement of ordination and the involvement of reflexes and elastic components which reflexes and elastic components which identifies it as a specific area of identifies it as a specific area of strengthstrength

ELASTIC STRENGTHELASTIC STRENGTHClean PullClean Pull

The ability to overcome The ability to overcome resistances with a resistances with a high speedhigh speed of of contractioncontraction

STRENGTH ENDURANCESTRENGTH ENDURANCE

““The capacity of the whole organism to The capacity of the whole organism to withstand fatigue under a long lasting withstand fatigue under a long lasting expenditure of strength.”expenditure of strength.”

STRENGTH ENDURANCESTRENGTH ENDURANCE

Long duration of expression of strengthLong duration of expression of strength

Activities that involve Activities that involve lactic-anaerobiclactic-anaerobic system system

STRENGTH ENDURANCESTRENGTH ENDURANCEExampleExample

HikingHiking


FirefightingFirefighting


Traditional DancingTraditional Dancing


The TangoThe Tango


Trail Running – Trail Running – Endurance RunningEndurance Running


Mountain BikingMountain Biking

MUSCULAR MUSCULAR ACTIVITYACTIVITY

MUSCULAR ACTIVITYMUSCULAR ACTIVITY

Critical to planning of training and Critical to planning of training and trainingtraining

Three distinct classificationsThree distinct classificationsStaticStatic

DynamicDynamic

EccentricEccentric

STATIC STRENGTHSTATIC STRENGTHIsometricIsometric

Muscle tensionMuscle tension

Muscle does not Muscle does not change lengthchange length

Does not generate Does not generate force against mass to force against mass to cause movementcause movement

Performed against Performed against immoveable objectimmoveable object

Popularity in 1950’s Popularity in 1950’s and 60’sand 60’s

Hettinger and Muller Hettinger and Muller (1953): +5%/week(1953): +5%/week

Concentric – Eccentric Concentric – Eccentric strength <5%strength <5%

STATIC STRENGTHSTATIC STRENGTHExampleExample

Wall SitWall Sit

STATIC STRENGTHSTATIC STRENGTHExampleExample

Iso – T StanceIso – T Stance

Great exercise to Great exercise to functionally functionally increase stability-increase stability-endurance of the endurance of the legs, hips, core, legs, hips, core, shoulders and neckshoulders and neck

STATIC STRENGTHSTATIC STRENGTH

Kinetic energyKinetic energy

Pull body’s leversPull body’s levers

Contractile Contractile componentcomponent

Connected in both:Connected in both: ParallelParallel SeriesSeries


Levers do not move Levers do not move in isometric in isometric contractioncontraction

Contractile Contractile component pulling component pulling on elastic on elastic componentcomponent

Both ends are fixedBoth ends are fixed


Greater the resistance Greater the resistance = greater amount of = greater amount of strength required to strength required to maintain the maintain the relationship between a relationship between a given jointgiven joint

Ultimate maximum in Ultimate maximum in a given jointa given joint

Exceeds maximum Exceeds maximum muscular activity ≠ muscular activity ≠ isometric = eccentric isometric = eccentric activityactivity

DYNAMIC STRENGTHDYNAMIC STRENGTH

Force expressed ≠ Force imposed by Force expressed ≠ Force imposed by resistanceresistance

+ origin and insertion of muscle forcefully + origin and insertion of muscle forcefully affected by changes in muscle lengthaffected by changes in muscle length

Dominates most athletic/functional activityDominates most athletic/functional activity

Dynamic muscular activity divided as:Dynamic muscular activity divided as: Concentric (Overcoming Strength)Concentric (Overcoming Strength) Eccentric (Yielding Strength)Eccentric (Yielding Strength)

DYNAMIC STRENGTHDYNAMIC STRENGTHConcentricConcentric

Expressing force > barbellExpressing force > barbell

Muscles shortenMuscles shorten

Pulling levers toward each Pulling levers toward each otherother

Causing barbell to riseCausing barbell to rise

DYNAMIC STRENGTHDYNAMIC STRENGTHEccentricEccentric

Upon completion of liftUpon completion of lift

Some muscles lengthenSome muscles lengthen

Lowering the bar under controlLowering the bar under control

All weight-lifting exercises exhibit both All weight-lifting exercises exhibit both types of muscular activitytypes of muscular activity

May not improve performance of May not improve performance of athletic/functional activityathletic/functional activity

Co-coordination and role of each joint Co-coordination and role of each joint action must be considered as a wholeaction must be considered as a whole

The whole must be developedThe whole must be developed

ECCENTRIC STRENGTHECCENTRIC STRENGTHNegative ResistanceNegative Resistance

““Activity where force is exerted while Activity where force is exerted while the origin and insertion of the muscle the origin and insertion of the muscle are receding from each other.”are receding from each other.”

ECCENTRIC STRENGTHECCENTRIC STRENGTH

Two sub-groups:Two sub-groups:

Elastic StrengthElastic Strength

Plastic StrengthPlastic Strength

ECCENTRIC STRENGTHECCENTRIC STRENGTHElastic EccentricElastic Eccentric

Resistance is < than Resistance is < than the resistance an the resistance an individual can individual can expressexpress

Such as the give or Such as the give or landing in a landing in a Modern Modern DanceDance move move

ECCENTRIC STRENGTHECCENTRIC STRENGTHPlastic EccentricPlastic Eccentric

Work where resistance is Work where resistance is greater than the individual’s greater than the individual’s isometric strength at any isometric strength at any point in the range of point in the range of movementmovement

Such as the extended Such as the extended movement off the floor in a movement off the floor in a modern dance movementmodern dance movement

Greater tensions can be Greater tensions can be developed during eccentric developed during eccentric contractions (Komi, 1972)contractions (Komi, 1972)

Eccentric training may be the Eccentric training may be the most effective means for most effective means for stimulating adaptation within stimulating adaptation within the muscle (Komi & Buskirk, the muscle (Komi & Buskirk, 1972)1972)

Documents

STRENGTH TRAINING “Theory and Definitions” John Balano Head Strength and Conditioning Coach City College of San Francisco