Download Weightlifting Beginner

Linn-Mar
9th Grade
Strength Training
Weight Room Rules
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NO HORSEPLAY
NO Sitting Around
NO Jewelry (specifically bracelets/necklaces)
ALWAYS use a spotter!
ALWAYS use clips on a barbell
CLEAN-UP! (Leave it the way you find it)
Principles
• Progressive Resistance
– To get stronger, you must increase resistance
and/or repetitions as you get stronger
• Principle of Specific Adaption to Individual
Demands (SAID)
– Train the way you play.
– Power & Speed = 1-3 reps using 75-90% of 1 RM
SAID Cont.
• Lifting sets of 7 – 10 RM of 1 RM = greatest
gains in muscle size, but can cause loss in
speed of movement when used more than 4 6 weeks.
• To improve overall endurance
(muscular/cardiovascular) – 2 – 4 sets of 15
reps
Machine vs. Free Weights
• Increasing muscle size depends more on
intensity, not as much as equipment.
• Machine Advocates – say safer, complete
ROM, and better form.
• Free Weight Advocates – say proper technique
uses full ROM, and can be used safely, helps
overall stability and balance in muscles
Designing a program
• Full Body Workout
– 2 Days a week (1 on, 2 off)
• 3 Non Consecutive Days
– Every other day (M, W, F)
• 2 Day Split Workout
– 4 days a week (2 on, 1 off)
• DO NOT TRAIN SAME MUSCLE ON
CONSECUTIVE DAYS! REST!!!!
Designing a program
• Push
– Chest
– Quads
– Deltoids
– Triceps
– Calves
• Pull
– Back (Lats)
– Hamstrings
– Deltoids (side)
– Back (General)
– Abdominals
Designing a program Cont’d
• Exercise Speed
– Control Movement
• Exercise Continuity
– SAID – train the way you play. Less rest = more
Cardiovascular endurance
• Range of Motion
– Each rep should use full range of joint
movement
• Progression
– Gradual increases are essential for gains.
Programs at Linn-Mar
• Toning
– 2-3 sets of 10-15 repetitions
• Toning + Cardio
– 1-2 sets of 10-15 reps, followed by 15-20 minutes
of continuous aerobic activity
• Strength Training (POF)
– 3-5 sets of higher weight, and lower reps
Reps & Pacing
TYPE OF WORKOUT Pos./Concentric
HOLD
Neg./Eccentric
Endurance
1 Sec
1 Sec
1 Sec
Toning
1 Sec
1 Sec
2 Sec+
Strength
2 Sec
1 Sec
4 Sec+
65 – 35 RULE: 65% of workout should be centered
on Core Lifts and 35% on auxiliary lifts.
Our Workouts
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Warm-up
Flexibility
Agility/Speed Work
Weight Lifting
Core
Post Stretch
– Downward dog, Hip Rotation, Bad Push-Ups,
Alternating Hamstring
Example Workout
Exercise
Set 1
Set 2
Set 3
Squat
155 x 8
175 x 6
195 x 4
DB Curl
45 x 10
50 x 10
55 x 8
F = Frequency
I = Intensity
T = Time
Progression – Overload - Specificity