Transcript STRENGTH TRAINING

Why Strength Training?
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Improve Muscular Strength
Metabolic function
Athletic Power and Balance
Body Image/Physical Appearance
Injury prevention
Increase/ Restore Bone Density
STRENGTH TRAINING
• Terms
Set – Defined as the number of times you do
a group of lifts.
– You bench press three different times
Repetitions – Defined as the amount of times
you lift a weight in a set. In
succession.
– During the first set you bench press ten times.
STRENGTH TRAINING
• IF your goal is to get stronger and add muscle
mass, you should lift heavier weights and do
fewer repetitions.
• IF your goal is to have better muscle endurance,
you should do less weight and more repetitions.
• Lifting weights should be done in a controlled
manner. The DOWNWARD phase should last
about four (4) seconds and the upward phase
should be about two (2) seconds.
STRENGTH TRAINING
• Large muscle groups should be trained
before small muscle groups.
• You should have a whole body approach
to your workout.
– Example: Squat for legs, Pull ups for back and
bench press for chest
– Beginners should consist of a three day a
week program, in which you do all of your
body parts.
STRENGTH TRAINING
• A good recommendation for a beginner workout
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should consist of three sets of ten 3 X 10.
It is important to focus on breathing during your
lift.
F.I.T.T. Principle
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Frequency – How often (2-4 days a wk)
Intensity – How hard/challenging (your choice level)
Time – How long (time will vary by plan)
Type_ what kind of work out
Overload Principle
• Work muscle above and beyond what it is
accustomed to and it will adapt !
• Overload may be an increase in…
– Resistance
– Repetitions
– Contraction velocity
STRENGTH TRAINING
Three Types of Strength Training
• Isometric – Contraction of the muscle. It neither lenghts or
shortens during exercise, it just remains contracted. Ex. Wall
Sits
• Isotonic – The contraction of a muscle during which the
muscle changes length. Ex. Using free weights
– Most common in our weight room
• Isokinetic – Strength training done on a weight machine
where the weight that you are lifting stays constant
throughout the full range of motion. Ex. A computerized
machine primarily used in rehabilitation facilities.
Strength Plan Options
• Split Routine:
Upper / Lower Body
Alternate Days
• Total body w/ 48 hrs. rest
• Antagonist Split Routine:
– Work opposing muscles on opposing days.
• Biceps, quads / triceps, hamstring
More Strength Plan Options
• Exercise Progression – changing your weight,
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repetitions, intensity, speed, duration, exercises when
achieving a workout plan
Muscle specificity – performance will increase by training
the muscles in the way they will be used for a specific
function.
Cross Training - (circuit training) refers to an athlete
training in sports other than the one that athlete
competes in with a goal of improving overall
performance.
Strength Options Continued
• Drop Sets- a technique for continuing an
exercise with a lower weight once the
muscle failure has been achieved at a
higher weight. ( 10 reps 40lbs. 7 reps
30lbs. 6 reps. 15- 20lbs. = 1 set)
• Superset- performing 2 exercises in a row
without rest in between
STRENGTH TRAINING
• Etiquette/Safety
• 1. When lifting you should always lift with a
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partner (spotter) or group.
2. Always warm up and cool down properly.
3. Always return the weights and equipment to
the proper storage area.
4. Do not distract the person who is lifting
5. Always use the proper technique so you do
not injure yourself and so you can make the
most gains.