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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/