Transcript weight training

WEIGHT TRAINING
Strength Training for Track & Field
Methods of Developing
Strength
Circuit Training
Weight Training
Plyometrics
Body Weight Circuits
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Used early in the
preparatory period.
One’s own body is used
as the resistance.
Examples
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Push-ups, sit-ups, pullups, prisoner squats
Medicine Ball Circuits
Jump-Run Circuits
Weight Training
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Hypertropy Phase
Basic Strength
Phase
Strength-Power
Phase
Peaking or
Maintenance Phase
Active Rest
Hypertropy Phase
(General Preparation Phase)
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High volume with low intensity
Includes any work that tends to
increase muscle mass and muscle-nerve
recruitment.
Moderate loads-50%-70%
8-10 repetitions.
3 to 6 sets.
3-4 sessions/week
Basic Strength Phase
(Specific Preparation Phase)
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Moderate volume with high intensity
Goal is to increase maximum dynamic
strength.
Heavy loads-80%-90%.
4-8 repetitions.
3 to 5 sets.
3 to 5 sessions/week.
Strength-Power Phase
(Late Special Prep./Early Pre-Competition Phase)
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Low volume with very high intensity
Integrating power with strength activities.
Emphasis on a combination of ballistic body
weight activities (plyos, multi-throws, etc.) with
Olympic (snatch, clean, jerk, etc.) or power lifts
(sqaut, bench press, deadlift, etc.)
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Variable loads-60%-100%
2-3 repetitions/Olympic and up to 6
reps/power lifts emphasizing speed of
movement.
3-5 sets
4-6 sessions/week.
Peaking or Maintenance
(Competition Phase)
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Low volume with very high intensity.
In track, this usually involves
maintenance. of strength/power levels.
Heavy loads-90%-100%.
2-3 repetitions.
1 to 3 sets.
1-2 sessions/week.
Active Rest
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Take 2 to 4 days off
2-3 weeks of other activities or very
light technical work.
Weight Training Program
Design
Rest Periods
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To stress the ATP-PC
system, rest after each
exercise for four to
seven minutes.
To stress the lactic acid
system, rest less than
one minute between
exercises or after a
group of exercises.
Rest Periods
Program A (ATP-PC)
Bench Press
Leg Press
Lat. Pull
Military Press
Leg Extension
Arm Curls
Leg Curls
10
10
10
10
10
10
10
Program B (lactic acid)
Rest 4 min.
Rest 4 min.
Rest 4 min.
Rest 4 min.
Rest 4 min.
Rest 4 min.
Rest 4 min.
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
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10
Rest 4 min. Rest 4 min.
Rest Periods
Program A gives an example of rest periods
producing a primary stress on the ATP-PC
system.
 Program B gives an example of rest periods
taken at the end of a circuit, primarily
stressing the lactic acid system. Short rest
could be taken between exercises with similar
results.
One must understand the basic energetics of
your events to design the correct rest
intervals.
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Choice of Exercise
Choice of exercise is usually
related to:
1.
2.
Specific muscular
movements related to
the sport activity.
Those areas of the
body most prone to
injury.
Choice of Exercise
Body Part Exercises
Structural Exercises
Isolation of a muscle
Use of many muscles
Bicep curl, military press,
etc.
High pull, hang clean, etc.
Remember that every time
you change the angle of an
exercise you change that
exercise.
Choose exercises which
allow you to safely train a
particular angle.
Choice of Exercise
With all the possible exercises you could
put into your program one needs to
make a careful analysis of the exercises
chosen. Analyze the needs of the sport
and the athlete. Choose exercises which
will best develop the angles and
muscular characteristics desired. You
can and should change exercises during
the yearly cycle.
Order of Exercises
Basic questions to ask are:
1.
2.
Does the workout progress from arm
to arm and leg to leg or arm to leg?
Does the workout progress from body
part (small muscle group) to structural
(large muscle group) or just the
opposite?
Order of Exercises
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Beginners should
start out with a less
severe workout
order, thus arm to
leg progression is
appropriate.
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Highly trained athletes
may want a greater
stress on the working
muscles or a higher
metabolic load and thus
exercise orders may
progress from arm to
arm/leg to leg or small
muscle groups to large
muscle groups.
Example
Program A
Single Leg Extension
Hamstring Curl
Squats
10
10
8
10
10
6
Pre-exhaustion, small muscle group before large muscle
group.
10
10
4
Example
Program B
Military Press
Leg Press
Bench Press
Hack Squat
10
10
10
10
Typical arm to leg progression.
10
10
10
10
10
10
10
10
Example
Program C
Triceps Extension
Bench Press
Single Leg Extension
Hamstring Curl
Squats
10
8
10
10
10
10
8
10
10
10
Arm to arm, leg to leg progression plus small to large
muscle group progression.
10
8
10
10
10
Administrative Variables
The primary administrative
variables are:
1.
2.
3.
Equipment
available.
Time available.
Number of
individuals to train.
Equipment Available
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Gear your training
around what you have
available. You can be
creative by using
manual resistance,
plyometric, isometric or
paired resistance
substitutes if proper
equipment is
unavailable.
Time Constraints
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Try to pack into the
available time as
much of the optimal
stimulus as possible.
(BE EFFICIENT)
As, stay with large
becomes a factor
time muscle group
exercises & multijoint exercises.
Number of Individuals to Train
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Try to be very organized
by having set patterns
of movements and
times at each exercise
station; group teaching
sessions on a lift need
to be scheduled in order
to avoid tying up
equipment.