Strength Training

What is Strength Training?

• Free Weights• Machines• Medicine Balls• Sand bags• Sleds

• 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

• 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

• 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 Repetitions

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

Endurance 50% 15+ 3 Varies <1

Some Major Exercises

Total Body

Power (push)

Total Body Power (pull)

Lower Body (push)

Lower Body (pull)

Upper Body (push)

Upper Body (pull)

Abdominal and Auxilliary

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

Press Behind neck

Leg Press

Programme Variables

• 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

• 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– 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 trainingAlternating muscle groups6-15 exercises60 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 (55-75% 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

Low resistance-high velocity

(30 – 50% 1RM)

Power = Speed x StrengthHigh resistance-low velocity (>90% 1R.M.) (speed of contraction not movement)

Plyometrics

Comparing Power OutputsAdapted from Stone 1993

0

1000

2000

3000

4000

5000

6000

Jerk Snatch Clean Deadlift Squat BenchPress

100 Kg Man

75Kg Woman

Power (W)

Percentage of year devoted to each training component with age

Age 12 14 16 18 20 22

Maximum Strength

10 20 30 40

Power 10 20 20 30 30 40

Anatomical Adaptation

90 80 40 10

Hypertrophy 30 40 40 20