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Title: Strength Sports/Training - Sports Coach Explanation of why to weight train and what it does.
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Resistance or Weight Training to develop strength
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Weight Training 
Better performances can be the product of a number of factors.
This product is primarily the outcome of efficient technique, the progression
of speed and the maturing competitive attitude on a sound basis of general
endurance, all round strength and general mobility. The development of all
round strength is best achieved via circuit training and then progressing this
through weight training.
How do we get stronger?
A muscle will only strengthen when forced to operate beyond its
customary intensity (overload). Overload can be progressed by increasing the:
resistance e.g. adding 10kg to the barbell
number of repetitions with a particular weight
number of sets of the exercise
adsenset(1)
Muscle Fibre Hypertrophy
Resistance training will increase the muscle size
(hypertrophy). Muscle growth depends on the muscle fibre
type activated and the pattern of recruitment. Muscle growth is due to one
or more of the following adaptations:
Increased contractile proteins (actin & myosin)
Increased number of and size of myofibrils per muscle
fibre
Increased amounts of connective, tendinous &
ligamentous tissues
Increased enzymes and stored nutrients
Muscle Movement
Muscle contraction is initiated by an
electrical charge from the central nervous system. The exercise that causes the
greatest amount of electrical activity within the muscle group will potential produce the greatest gains in
mass and strength. Lorenzo Cornacchia conducted a series of Electromyographic
(EMG) tests to determine which exercises generated a high level of stimulation
with in each muscle group. The results were as follows:
Muscle
Exercise
Pectoralis Major
Decline dumbbell bench press
Pectoralis Minor
Incline dumbbell bench press
Medial Deltoids
Standing dumbbell side laterals
Posterior Deltoids
Standing dumbbell bent laterals
Anterior deltoids
Standing front dumbbell raises
Biceps Brachii
Incline seated dumbbell curls (alternate)
Triceps Brachii
Triceps press down (angled bar)
Latissimus Dorsi
One arm dumbbell rows (alternate)
Rectus Femoris
Seated leg extensions
Biceps femoris
Standing leg curls
Semitendinosus
Seated leg curls
Gastrocnemius
Standing one leg calf raises
Table adapted from: Serious Strength Training, Tudor O. Bompa et al. 1998, Human Kinetics,
Table 11.1 IEMG max motor-unit activation
Different strength types and how to train for them
Most sports will require some or all of the following strength types to be developed to one degree or another and the weight training program should reflect this.
Strength Endurance
The aim is to develop muscles that are able to to produce repeated contractions under conditions of fatigue. This requires high repetitions (15+) with light loading (30-50% of 1RM). Appropriate for field sports, rowing and martial arts.
Power
The aim is to develop fast powerful movements. This requires medium number of repetitions (6-10) with medium to heavy loading (70-80% of 1RM). Appropriate for power based events e.g. sprinting, jumping (long jump), throwing (Javelin).
Maximum strength
The aim is to enable maximum loads to be lifted. This requires low number of repetitions (1-5) with heavy loads (80-100% of 1RM).
Appropriate for Power Lifting, Olympic Lifting, Shot Putt.
Size with strength
The aim is to increase muscle size. This requires medium to high number of repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM).
Appropriate for Bodybuilding or sports like USA football where increased size is a valuable asset.
How Much?
The amount of weight to be used should be based on a percentage of
the maximum amount of weight that can be lifted one
time, generally referred to as one repetition maximum (1RM). The maximum
number of repetitions performed before fatigue prohibits the completion of an
additional repetition is a function of the weight used, referred to as
repetition maximum (RM), and reflects the intensity of the exercise. A weight
load that produces fatigue on the third repetition is termed a three repetition
maximum (3RM) and corresponds to approximately 95% of the weight that could be
lifted for 1RM.
For maximum results, athletes should train according to their
genetic predisposition. An athlete with a greater proportion of slow twitch
muscles would adapt better to endurance training and a muscular endurance
program using more repetitions of a lighter weight. An athlete with a greater
proportion of fast twitch muscles would benefit from sprint training and a
muscular strength program using fewer repetitions of a heavier weight. Dr F. Hatfield's Muscle Fibre Test may help you determine your predominate muscle type.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range
of 60% to 100% of 1RM. The relationship of percentage loads to number of
repetitions (rounded up) to failure is as follows:
% Load
Repetitions
60
17
65
14
70
12
75
10
80
8
85
6
90
5
95
3
100
1
How Many
The number of repetitions performed to fatigue is an important
consideration in designing a strength training program. The greatest strength
gains appear to result from working with 4-6RM. Increasing this to 12-20RM
favours the increase in muscle endurance and mass.
One set of 4-6RM performed 3 days a week is a typical strength
training program. The optimal number of sets of an exercise to develop muscle
strength remains controversial. In a number of studies comparing multiple set
programs to produce greater strength gains than a single set, the majority of
studies indicate that there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a
recovery of 3-5 minutes between sets, but only minimum recovery should be taken
if strength endurance is the aim. The majority of athletic events are fast and
dynamic, and therefore this quality must be reflected in the athlete's strength
work.
Muscular strength is primarily developed when 8RM or less is used
in a set. How much load you use depends upon what it is you wish to
develop:
1RM to 3RM - neuromuscular strength
4RM to 6RM - maximum strength by stimulating muscle
hypertrophy
6RM to 12RM - muscle size (hypertrophy) with moderate gains in
strength (Fleck & Kraemer, 1996)
12RM to 20RM - muscle size and endurance
Rest Interval between sets
The aim of the recovery period between sets is to replenish
the stores of Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) in the muscles. An inadequate
recovery means more reliance on the Lactic Acid (LA) energy pathway in the next set. Several factors influence
the recovery period, including:
Type of strength you are developing
The load used in the exercise
Number of muscle groups used in the exercise
Your condition
Your weight
A recovery of three to five minutes or longer will allow
almost the complete restoration of ATP/CP.
Rest Interval between sessions
The energy source being used during the training session is
probably the most important factor to consider. During the maximum strength
phase, when you are primarily using the ATP/CP energy
pathway, daily training is possible because ATP/CP restoration is completed
within 24 hours. If you are training for muscular endurance (muscle definition)
then you require a 48 hour recovery as this is how long it takes to fully
restore your glycogen stores (Piehl, 1974; Fox et al, 1989).
As a 'rule of thumb' 48 hours should elapse between
sessions. If training strenuously, any athlete will find it extremely difficult
to maintain the same level of lifting at each session, and the total poundage
lifted in each session would be better to be varied (e.g. a high, low and
medium volume session) each week.
adsensem(1)
Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of
eight repetitions with a weight of 70% of maximum for one repetition. All
novice lifters should work on, because the high number of repetitions enables
the lifter to learn correct technique, and thereby reduce the risk of injury
this system.
Pyramid System Here the load is increased and the
repetitions are reduced (e.g. 100kg x 10, 120kg x 5, 130kg x 4, 140kg x 3,
150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have
an established good technique.
Super Setting This consists of performing two or three
exercises continuously, without rest in between sets, until all exercises have
been performed. The normal 'between sets' rest is taken before the next circuit
of exercises is commenced.
Training Programs
Use the above notes to assist you in the preparation of a general strength training program, to develop your
general strength, and a specific strength training
program to develop your specific strength to meet to the demands of your
event/sport.
If weight training facilities is limited to your home and a set of
dumbbells then it is still possible to construct a dumbbell weight training program.
To monitor progress in training you should conduct strength and muscle balance tests on a regular basis.
Which weight training exercises?
The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event
(specificity). The coach should have knowledge of the predominant types of
muscular activity associated with the particular event, the movement pattern
involved and the type of strength required. Exercises should be identified that
will produce the desired development. Although specificity is important, it is
necessary in every schedule to include exercises of a general nature - e.g.
Power Clean
Power Snatch
Bench Press
Back Squats
Deadlift
Standing Shoulder Press (Military Press)
Lat Pull downs
Tricep Press
Bicep Curls
Lower Back Extensions
Sit Ups
Calf Raise
Leg Curls
Leg Extension
Leg Press
These general exercises give a balanced development, and
provide a strong base upon which highly specific exercise can be built.
Olympic Lifts
The Olympic Lifts are recommended exercises for inclusion in power
and speed training programs. The objective of these exercises is to develop the
large muscles of the body in an explosive action that requires the use of many
joints and muscle groups in a coordinated movement. The Olympic Lifts comprise
of the Clean & Jerk and the Snatch. The Power Snatch and Power Clean are
auxiliary lifts that aid in the training of the Clean & Jerk and the
Snatch.
Power Clean
Jerk
Power Snatch
What sort of weight lifting equipment?
There are variable resistance machines and free weights.
Variable resistance machines are effective tools for building strength and
muscle tone and are designed to work the target muscle in isolation, without
the assistance of the surrounding muscles. Free weights (barbells, dumbbells
and machines that provide the same equal resistance to a muscle) allow you not
only to target a particular muscle group but to engage other muscles that
assist in the work. Once they are conditioned, these assisting muscles help you
to increase the weight you use in training the target muscles in order to
stimulate the most growth in muscle fibres. The assisting muscles help
stabilize the body, support limbs and maintain posture during a lift. Lifting
free weights improves your coordination by improving the neuromuscular pathways
that connect your muscles to the central nervous system.
Safety in the Weight Room
Strength training is safe when properly supervised and controlled.
Every weight room should have a set of rules and regulations pertaining to
safety and they should be on public display. Rules may vary from one weight
room to another but some very basic rules apply to them all:
Train only when a qualified coach is present
Follow your training schedule
Work in pairs - one lifting the other spotting
No horseplay
Wear the correct clothing and shoes
No eating, drinking or smoking
No personal stereos with headphones
Help and respect other athletes
Only athletes who are working out should be in the weight
room
Make sure you and your athletes are fully aware of the safety
rules applying to the weight training room(s) you use.
Weight Lifting Standards
Weight lifting standards are an indication of the maximum load or one repetition max (1RM) that you should be able to lift for a particular weight lifting exercise based on your gender, body weight and weight lifting experience.
Calculation Parameters
The calculator below, which is appropriate for an male in the weight range of 120-320lbs and an female in the weight range of 100-200lbs, provides an estimate of the maximum load (1RM) standard for the following weight lifting exercises:
Military Press or Shoulder Press
Bench Press
Squat
Deadlift
Clean
Three estimates are provided:
Novice - an with less than 1 years experience of regular weight training
Experienced - an with 1 to 2 years experience of regular weight training
Advanced - an with more than 2 years experience of regular weight training
1RM standard
To view an estimate of the 1RM standard for a weight lifting exercise please enter
your weight, select your gender and the weight lifting exercise and then select the '1RM Standard' button.
Weight
lbs
kgs
Gender
Male
Female
Lift
Military Press
Bench Press
Squat
Dead lift
Clean
Novice
Experienced
Advanced
lbs
lbs
lbs
kgs
kgs
kgs
Remember
Weight training requires supervision to ensure sound technique in
pursuit of safety and efficiency.
Free Calculator
% Load to
Repetition relationship - a free Microsoft Excel spreadsheet that you can
download and use on your computer. The spreadsheet will be loaded into a new window.
adsenseb(1)
High quality bodybuilding and weight loss supplements, vitamins and minerals, as well as other health and nutritional products.
Select this link to find out more to Bodybuilding and Weight Loss Supplements.
Complete Olympic Lifting DVD
Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.
There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.
Select this link to order your copy of the Complete Olympic Lifting DVD.
Body Building Revealed
Body Building Revealed is a complete blue print to Gaining Muscle.
Everything you need to know about diet and nutrition, over 50 bodybuilding supplements reviewed, dozens of workouts, high intensity cardio and the mental edge are covered in Will Brink`s ultimate guide.
Select this link to order your copy of Body Building Revealed.
Dumbbell Routines and Exercises E-book
This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape.
Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry.
Select this link to order your copy of the Dumbbell Routines and Exercises E-book.
Lifetime Strength
This e-book is absolutely loaded with new, useful information you can apply in your very next workout. These techniques are proven to bring you the maximum possible muscle growth in the shortest possible time using the shortest possible workouts.
In fact, you are going to have an unfair advantage over everyone else in the gym, because the trial and error has been done for you. Every exercise you do will stimulate new muscle growth on every workout.
Select this link to order your copy of Lifetime Strength.
Associated Links
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Articles on Strength Training
Body Building - Eating to Win
Body Building - Thinking to win
Body Building - Training to Win
Circuit Training
Creatine
Protein
Strength Training
Weight Training
Training Books
Training Products
Associated Books
The following books provide more information related to this topic:
Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
Sport and PE, K Wesson et al., ISBN 0 340 683821
PE for you, J. Honeybourne, ISBN 0 7487 3277 2
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Explanation | of | why | to | weight | train | and | what | it | does. |
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http://www.brianmac.demon.co.uk/weight.htm
Sports Coach 2008 December
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Explanation of why to weight train and what it does.
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