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Strength Training Cognitive Plan
Day #1 Benefits of Weight lifting
 Increase in muscular fiber size
 Helps improve power and speed
 Increases strength of bones and the ligaments and tendons that hold them together
 Helps make the body toned
Day #2 Benefits of Weight lifting Cont’d
 Increases muscular endurance (repeating a movement over a long period of time)
 An increase in muscle mass which increases your metabolism and your body will
be more efficient at burning calories.
 Can help decrease stress and tension
 Can assist in cardio training if done in a circuit without much rest in between each
machine (reduces body fat and cholesterol and improves the cardiovascular
system)
Day #3 Program Goals, Procedures and Considerations
 Set realistic short term goals in 6 – 8 week time periods.
 Start with light weights, establish the correct form for each lift, and increase
weight from there. The weight should be 60-70% of a maximum effort. Reps
should be 8-12. Sets should be 3-5.
 Lift weights 2 – 4 days a week, with at least one day of rest in between lifting
days, specific to those muscle groups. Recovery is important in order to be
successful.
Day #4 Program, Goals, Procedures, and Considerations Cont’d
 Make sure to do a 5-10 minute warm up either by riding the stationary bike or
going for a brisk walk or jog. Then follow this by stretching all of the different
muscle groups.
 Variation is important in your program in order to keep the muscles stimulated.
Doing the same thing everyday will eventually wear down the muscles, tendons
and ligaments involved. Variation helps overcomes plateaus in training as well as
boredom.
 Lift large muscle groups first and then go to smaller muscle groups as you
progress.
Day #5 Program, Goals, Procedures, and Considerations Cont’d
 Use a spotter when necessary (especially on free weights)
 Work on sport specific exercises
 Use variety when working the upper, lower body and the core. The core is the
area from just below the rib cage to right above the hip flexors. It consists of the
low back and abdominal area. This is important in stabilizing the body and
preventing low back injuries.
Day #6 Circuit Weight Training
 Lifts can be done on a machine or on a free weight apparatus.
 The goal is to keep the heart rate elevated throughout the workout and to focus on
muscular endurance.
 3 sets of 10 repetitions or more (up to 20 reps) are done on each apparatus.
Day #7 Circuit Weight Training Cont’d
 Each set has a time limitation (usually 1 minute to complete 1 set and rest).
 The workout should last at least 30 minutes.
 Form is more important than weight lifted!
Day #8 Endurance, Strength and Power Training
 The majority of lifts are done on free weights or machines like Hammer Strength.
 The goal is to improve muscle size (hypertrophy), muscle strength, as well as
power (amount of force multiplied by amount of time to do the lift).
 3 sets of 6 repetitions or fewer are completed in each set.
 There is no time limitation for each set, but it is important to rest for at least one
minute in between sets.
Day #9 Endurance, Strength and Power Training Cont’d
 Lower, upper and full body exercises should all be done on separate days. The
same body part should not be lifted 2 days or more in a row (i.e. lower body is
lifted on Monday/Thursday, not Monday/Tuesday).
 Form is more important than weight lifted!
 If lifting a high percentage (85-95%) of max weight, your set consists of low reps
(strength/power). A low percentage (65-75%) of max weight will consist of high
reps (muscular endurance).
Day #10 FIT Principles
 FITT and what it has to do with weight training.
 Frequency: how often you workout each week (how many days).
 Intensity: what percentage of maximum weight to work out with( % of One Rep
Max).
 Time: how much time to you lift for, how many sets and reps and how much rest
in between each set.
 Type: What exactly you are going to be doing for exercise.
Day#10 Strength Terms and Definitions
 Overload: putting a force on your body that the muscle is not used to
 Progression: once the overload becomes easy, the weight lifted must be
increased.
 Range of Motion (ROM): The complete exercise done with full flexion and
extension using correct form.
 Breathing: exhale during the lifting/exerting phase and inhale during the
lowering/returning phase
Day #11 Strength Terms and Definitions Cont’d
 Atrophy: decrease in size of muscle fibers due to inactivity
 Hypertrophy: increase in size in the muscle fibers due to strength training
 Absolute Strength: is the amount of musculoskeletal force you can generate for
one all-out effort. This would be doing a one rep. max test.
 DOMS – Delayed Onset Muscle Soreness – is the pain or discomfort often felt 24
to 72 hours after exercising and subsides generally within 2 to 3 days.
Day #12 Advantages of Free Weights
 Uses more stabilizing muscles to be able to balance and have coordination.(+)
 Allows for many different exercises to be done.(+)
 Less Expensive than purchasing machines.(+)
Day #13 Disadvantages of Free Weights Cont’d
 Takes time to change weights.(-)
 Requires a spotter for safety.(-)
 Equipment can be loose in room and can cause a hazard.(-)
 More chances for injury(-).
Day #14 Advantages of Machines
 Easy to isolate muscle groups.(+)
 No spotter required, although sometimes they are still useful.(+)
 Very safe because weight cannot fall on the participants.(+)
 Easy to change weights(+).
Day #15 Disadvantages of Machines
 Restricted range of motion in one plane of motion(-).
 May need to join a club in order to use quality machines(-).
 Machines take up a lot of space(-).
Day #16 Strength Training Misconceptions
 Strength training does NOT make you muscle-bound or cause a loss in flexibility.
This only happens with improper training.
 Women will NOT “bulk up” too much or look masculine when strength training.
Because of a lack of testosterone, women cannot have muscle size or strength
gains as great as men.
 Weight loss, flexibility or cardiovascular fitness is NOT direct results of strength
training. They can help each of those areas improve. Exercising solely with
weights cannot guarantee large improvements in those areas.
 Drugs DO NOT make you fit or healthy. Anabolic steroids, HGH (growth
hormone) and other performance-enhancing drugs may cause immediate shortterm results, but will damage the body in the long term and can eventually lead to
death.