Download Weight Training 149

Lee E. Brown, EdD, CSCS*D
Introduction to Strength Training
Understand physiological
foundation
 Safety
 Technique
 Modes and actions of exercise
 Program design

Testing

1RM
 Large muscle groups only
 Involves technique

5 or 10RM
 Estimate 1RM
 Less stressful

Correlation
 Handgrip
Exercise Selection

Modes
 Isotonic
 Isometric
 Elastic

Actions
 Concentric-shorten
 Eccentric-lengthen
 Isometric-no change
Spotting
None with machines
 None with overhead lifts
 None with Olympic lifts
 From behind on free weights
 Safety first!

Specificity
Individual exercises for goal
 Work multi-joint
 Know muscles
 Know why?

Periodization
Vary the program
 Change exercises and volume
 Change intensity
 Undulate the program monthly

Progressive Overload
Gentle increases
 Specific adaptation to imposed demands
 Overload for goal of training

General to Specific
Start with large muscle groups
 Start with multi-joint
 End with single joints
 Small muscles last

Simple to Complex
Exercises (not daily routine)
 Learn simple exercises first
 Teach advanced after training
age increases
 Machines to free weights

Exercise Selection
Core exercises first
 Assistance exercises last

Frequency
2 to 3 times per week
 Increase with training
 Split routines
 Vary body parts

Intensity (Load)
60%-85%
 Begin low and increase
 Choose relative to goals

Repetitions
2-15 reps
 Load and reps are inversely related
 Load increases-reps decrease
 Decrease reps as program increases

Volume
Sets x reps
 Multiple vs. single sets
 Begin with single and move to multiple
 Anything works with beginners

Super Sets
Agonist then antagonist
 Saves rest time
 Speeds workout
 May decrease load
 Push/pull

Rest
Energy systems
 1:1 to 5:1
 Increase rest with load
 Begin short and increase
long
 Load will determine rest

to
Velocity
Slow and controlled for
strength
 2-4 seconds each action
 Super slow does not work
 Super fast is too much
momentum
 Explosive for Olympic only

Breathing
In and out
 In during eccentric
 Out during concentric
 Does not matter as long as breathing
 Must do valsalva for 1RM

Children and Adolescents
Lots of attention
 8-12 reps
 2-3 sets
 Lots of rest
 Major muscle groups

Older Adults
Lots of teaching
 8-15 reps
 2-3 sets
 Lots of rest
 Major muscles
 Functional

Gender






Females are not just small
males
No difference in program
design
Females lack testosterone
Females lack hypertrophy
Lower relative resistance
Females 65% strength of
males
Age
Maturational age
 Chronological age
 Training age

Form over Function
No bad exercises!
 Only contraindicated exercises
 Bad form on exercises

Machines vs. Free Weights
Machines easy to start
 Machines teach technique
 Machines don’t use balance
 Free weights use accessory muscles
 Free weights are advanced
 Should teach both to everyone

DOMS
Delayed onset muscle
soreness
 Eccentric actions
 Peaks at 48-72 hours
 Will resolve after few
training sessions

Weight Room
Supervision
 Safety
 Teach why
 Test

4 x 4 Matrix
FREQUENCY INTENSITY
POWER
STRENGTH
1-2 week
3-4 week
HYPERTROPHY 4-6 week
ENDURANCE
5-7 week
VOLUME
REST
85-95%
30-40%
1-4 reps
1-2 sets
4-6min
75-85%
4-8 reps
3-4 sets
2-3min
60-75%
8-12 reps
4-6 sets
30-90s
<60%
12-15 reps
5-7 sets
<30s
Syllabus
Download from my web page
 Use as generic template
 http://faculty.fullerton.edu/leebrown/
