Download Strength Concepts

Strength Concepts
What is Strength?
• Classically, strength is defined as the
ability of a given muscle or group of
muscles to generate muscular force
under specific conditions (Siff, 1999).
Fundamental Principle of Strength
Training
• All strength increase is initiated by
neuromuscular stimulation (Fleck
& Kramer, 1997).
More Definitions…….
• Functional Muscular Action
(functional effect)
• Muscle Hypertrophy (structural
effect)
• Functional Resistance Training
• Structural Resistance Training
Types of Strength Training
•Fundamental Strength Movements
Isometrics, Isotonics, Variable Resistance,
Isokinetics, Eccentric
•Specific Strength Training
Hypertrophy, Strength, Speed-strength,
Strength-endurance, endurance
Basic Periodization Principles
(Bompa, 2001)
• Anatomical Adaptation:
Foundation on which the other phases of
training are based. Progressive adaptation
of an athlete’s body.
Higher volume of training with low to
medium loads to aid integrity not only
muscle tissue, but ligaments, tendons,
bone, and joint capsules
Basic Periodization Principles
• Hypertrophy
Enlargement in muscle size, through
increasing the cross-sectional area of
muscle. Unlike bodybuilding, hypertrophy
training for selected sports focuses mainly
on increasing the size of prime movers.
Basic Periodization Principles
• Maximum Strength
Develop highest level of force possible to
aid in creating sport specific strength
Basic Periodization Principles
• Power
Ability of neuromuscular system to
produce the greatest possible force in the
shortest period of time
Fast, ballistic application of force.
Load – standard weight of the implements
Repetitions discontinue as movement
speed declines
Physiology of Movement
• Connective Tissue
• Nervous System
• Muscle
Connective Tissue
• Role: passively stabilize the joints,
facilitating contact between parts and
absorbing shock
• Tendons, ligaments, joint capsules only
display significant adaptation and
hypertrophy after several weeks or
months of progressive loading (McDonagh
& Davies, 1984)
Nervous System
• Neuromuscular system is fundamental to
all training (Siff, 2000)
• Major adaptation is developing the ability
to recruit all motor units needed to
perform a task
• Neural adaptations make up for most of
strength gains in first 2-8 weeks of
strength training
Muscle
• Highly innervated and very well nourished
• Muscle tissue adapts much quicker to
resistance training than does connective
tissue, thus an overemphasis on muscle
strengthening can compromise connective
tissue, and produce a complex that is
more prone to injury
Program Characteristics for Basic
Goals in Resistance Training
1 Rep Max (RM)Strength
*Choice of exercise,the specific movement
patterns, and types of muscle action
*Exercises to be emphasized are performed
early in training session
*HEAVY resistances (<6RM)
*Mod to Long Rests (>2m)
*Mod to High # of sets (4-10) for primary
specific exercises (the squat), low to mod
# of sets (1-3) for assistance exercises
Power
• Multi-joint structural movements (Oly type
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exercises) Eccentric actions not emphasized
Performed early in Training Session
High-Intensity (<10RM)
Rarely more than 5 reps
Moderate to long rest periods (>2m)
Mod to High # of sets (4-10)
Hypertrophy
• Large variety of exercises
• Large variety of exercise order
• Concentric and eccentric actions
• Moderate to High intensity (6-12RM)
• Higher number of reps
• Short rest periods (<1.5m)
• High total # of sets/ muscle or group (>3)
Muscular Endurance
• Choice of exercise needed for specific
sport
• Low intensity (12-20RM)
• Moderate rest periods (2-3m) for long rep
sets (>20) and short rest periods (45sec)
for lower rep sets (12-19)
• Moderate # of sets (2-3)
Variable
Strength
Power
Hypertrophy
Load (% of 1 RM)
80 - 100
70 - 100
60 - 80
40 - 60
Repetitions per set
1-5
1-5
8 - 15
25 - 60
Sets per exercise
3-5
3-5
4-8
2-4
Rest between sets
(mins)
2-6
2-6
2-5
1 -2
Duration (secs per
set)
5 - 10
4-8
20 - 60
80 - 150
Speed per rep (% of
max)
60 - 100
90 - 100
60 - 90
6 - 80
Training sessions
per week
3-6
3-6
5-7
8 -14
Endurance
Designing a Program
• Needs Analysis
• What phase of training is the athlete in?
• What muscles need to be trained?
• What energy sources will be utilized?
• What movements are related to
performance?
Other Considerations
• Trainability
• Neuromuscular
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Efficiency
Biomechanical
Efficiency
Psychological Factors
Injury and Fear of
Injury
Fatigue
Periodization Models
Conjugated vs. Complex & Rehabilitation
Complex Training
• The concurrent and parallel training of
several motor abilities with the intention of
producing multi-faceted development of
physical fitness.
• May be appropriate for lower level
athletes, but may have negative influence
on highly trained individuals
Conjugated Training
• Extension of Complex Training focusing on
the elite athlete.
• Overlapping of several different training
variables (hypertrophy,strength,etc.), each
of which has a different training objective.
• At any time, a different proportion of each
type of training is provided, but at no
stage is there only one type of training.
Advantages of Complex
• Simple design
• Effective for
•
beginning clients or
athletes
Useful for athletes
training 1 or 2 days/
week
Advantages of Conjugated
• Produces a specific
•
•
training effect
Preserves magnitude
of training effect
More effective for
highly trained
Points to Remember!
• The long term use of
the same training
variable, even if
volume is increased,
will not increase one’s
level of special fitness
and will decrease the
existing level of
maximum strength…
Rehabilitative/Corrective Exercise
• Imperative to strengthen
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integrity of connective
tissue
4 Phases of Rehabilitation
Quality of Movement
Biomechanical limitations
Transfer to sport specific
Concepts for Athletic Trainers
• Understanding of
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•
Fundamentals
Creating a Continuum
in Rehabilitation
Increased knowledge
base = increased
marketability