Developing Muscular Fitness

Chapter 6Sport Physiology for Coaches

Please review the following Training Principles from Chapter 2. ◦Overload and recovery◦Specificity◦Individuality◦Maintenance and reversibility◦Progression, variation and periodization

Training Principles

Muscle Balance◦ Maintaining a balance in the strength between the

pairs of opposing muscles Biceps vs. triceps Quadriceps vs. Hamstrings

Repetition Max◦ The maximum number of times you can lift a

given weight. 1RM – max weight you can lift 1time

Resistance Training Terms

Isometric◦ Static contraction / no change in muscle length◦ Contraction against an immovable object◦ Does not have the dynamic strength necessary

for sport performance Isotonic

◦ Contractions against a consistent resistance. Dynamics constant external resistance (DCER) more

accurate terminology Concentric vs. eccentric Free weights vs. machines (Table 6.1 page 87)

Resistance Training Methods

Isokinetic◦ Contraction against a resistance that is varied

throughout the range of motion while speed remains relatively constant.

◦ Advantages High resistance training through whole range of

motion Training at speed similar to sport More concentric contractions / less muscle soreness

◦ Disadvantages Expensive equipment Limited ranges of motions and movements

Resistance Training Methods

Rep◦ On complete cycle of an exercise◦ Includes concentric and eccentric phases

Set◦ A number of reps completed with out rest

Circuit training◦ A method of putting sets together such that an

athlete does one set of each exercise before repeating sets of any exercise.

Set-rep training◦ A method of organizing training into multiple repeated

sets of one exercise before the next exercise.

Resistance Training Methods

Intensity◦ Refers to amount of weight lifted. ◦ Influences by speed of rep.

Rest period◦ The amount of time allowed between sets for

recovery.◦ Longer rest periods are beneficial for strength and

power development.

Resistance Training Methods

Goals and Needs Assessment◦ Necessary to know where you are and where you

want to go. ◦ Using fitness test to establish these needs. ◦ With good information and goals, you can design

programs to improves areas of weakness and maintain strengths.

Core Stability◦ Trunk and hips◦ Part of the chain in power development.◦ Improved performance and reduction in injuries◦ Examples in Appendix B

Organizing a Strength Program

Exercise Selection◦ Major exercises

Greatest influence on strength development ◦ Assistant exercises

Specific training effect for a particular sport◦ Supplementary exercise

Carefully selected, sport specific exercises◦ Specialty exercises

Selected according to the athlete’s needs Table 6.2 (page 90-97)provides some sport

specific examples.

Organizing a Strength Program

Exercise Specificity◦ Sport specific and athlete specific◦ Modify existing programs to be more sport specific

Exercise order◦ Warm-up◦ Large muscle groups before smaller groups◦ Multi-joint before single joint◦ High intensity before low intensity

Frequency◦ Depends on goals, athlete fitness level, intensity and recovery. ◦ 2-4 sessions per week per muscle group

Velocity◦ Speed of movement decreases as resistance is increased◦ Strength development – slow movement with higher

resistance◦ Power development – moderate to fast speeds.

Organizing a Strength Program

The normal progression of resistance training:◦ Strength◦ Power◦ Power Endurance

Beginning strength athletes◦ Resistance of about 60% - 70% 1RM◦ 8-12 reps

Advanced strength athletes◦ Resistance of about 80% - 100% 1RM◦ 2-5 reps

Variety in load has been shown to be beneficial Volume (Sets) will variety for individual athletes. Rest periods

◦ Longer rest periods – beneficial to development of strength

Summarized in Table 6.3 (page 100)

Developing Strength

Power is the rate of doing work. Traditional strength training focus on

strength at slow speeds not speeds required for athletic performance.

Power Training – light to moderate loads at high speeds, effectively increase sport specific power.

Must have adequate strength before developing power.

Developing Power

It is necessary to continue some strenght work-outs to maintain base strength.

Table 6.4 (page 102) gives guidelines for developing power while maintaining strength.

Developing Power

Athletic events require different ratios of strength, power and power endurance.

It is optimal of duplicate the speed and motion used in the sport.

Table 6.5 (page 103)◦ Short-term power endurance◦ Intermediate power endurance◦ Long-term power endurance

Table 6.6 (page 103)◦ Guidelines for developing power endurance

Developing Power Endurance

Progression◦ Planned increases in training

Periodization◦ Scheduled alterations in training loads that ensure

adequate time for recovery.◦ Variation is programed at different levels: daily,

weekly, seasonal, and career.◦ Resistance training programs are periodized into:

Preparatory Strength Power Power Endurance

Progression and Periodizaion

Learn proper lifting techniques Prepare the muscles and connective tissue

to handle the strain of Strength Training. Individualize several exercises for each

athlete. Determine RM for each exercise, then

decide on appropriate training preparatory resistance.

Preparatory

Dependent on needs of athlete and sport. During the first 6-8 weeks changes will be

metabolic and improved muscle fiber recruitment.

Refer back to Table 6.3 (page 100) for guidelines

Figure 6.3 (page 107) – Gives guidance for daily periodization.

Strength Training

High power sports may require 7-12 weeks of power training, followed by 2-3 weeks of taper.

Table 6.4 (page 102) for power training guidelines

Power Training

The athlete focuses more on repeated overloading of specific muscles and movements while maintaining movement speeds similar to those used in competition.

Little changes in muscle hypertrophy seen, most changes are increases the ability of individual fibers to maintain the required energy system for longer.

Table 6.5 and 6.5 (Page 108) offer guidelines for power endurance training.

Power Endurance Training

The higher the fitness level, the more training is required to maintain the fitness level.

Paradox for high intensity athletes to maintain high fitness while avoiding overtraining.

Maintenance

Relative strength, power and endurance of opposing muscle groups.

Opposing muscle balance◦ Balance between primary and antagonist muscle

groups. Bilateral balance

◦ Similar development on the two sides of the body.

Table 6.7 (page 110)◦ Presents a few commonly accepted muscular

strength balance values for major joints.

Muscle Balance

Speed implies acceleration from a starting point.

Acceleration implies power and maintenance of speed.

Speed is an interplay of the various energy systems. We will talk about these energy systems in the next section.

Power and power endurance training are essential to the development and maintenance of speed.

Improving Speed

Athletes perform speeds that they practice Requires time and patience Interval speeds should be 1-5 % above race

speeds. Allow adequate rest between intervals. Athletes should be well rested prior to

speed training. During peaking - short max intervals on

limited basis.

Speed Training

Technique is the neural coordination necessary for proper execution of a skill.

“Practice makes Permanent”

Neuromuscular Recruitment

Training methods that develop power and quickness.

Training the preload and elastic recoil present in many sport skills.

Eccentric stretch stores up energy that is quickly released during contraction.

Permit faster more powerful changes in direction.

Table 6.8 (page 115) sample plyometric program.

Plyometrics

Most effective time to stretch is after activity.

Connective tissue is more plastic when warmed by activity.

Fatigue muscle also benefits from increased length with stretching following exercise.

Flexibility

Static ◦ Slow controlled – positions held for 10 seconds◦ Post-exercise – effective for increasing flexibiliy.

Dynamic◦ Mimic dynamic sport movements.◦ Help to warm-up

PNF◦ Combination of contract-hold-relax

Stretching Methods.

Agility – the ability to change direction quickly while maintaining control of the body.

Balance – the ability to maintain equilibrium.

Agility and Balance