Designing a Strength Program

1. Designing a Strength Program Progression is the Key

2. Principles • Specificity - specific to the muscle group you want to train • Overload - workloads greater than normal (at least 60% MVC for strength; 30%MVC for endurance) • Progression - must periodically increase the training volume

3. Strength vs. Endurance • Strength - high intensity-low repetition sets • Endurance - low intensity-high repetition sets

4. Volume vs. Intensity • Volume - total amount of weight lifted during the workout • Train for volume first and later for intensity (low intensity-high rep)

5. Sets • May begin with 1 set • Optimal gains with >3 • Progress to 5-6 sets • Rest 1-2 minutes if your goal is a combination of strength/endurance; 5 minutes if your goal is strength (recent research looking into this???)

6. Frequency • May start with 1 day/week • Optimal 2-3 days/week • Progress to 5-6 days/week (advanced body builders) • 48 hours between workouts (can’t do this if working out 5-6 days/week – alternate muscle groups that are worked)

7. Order • At least one set for each major muscle group • Begin with multi-joint exercises for large muscle groups (hips, thighs, back) • Continue with single-joint exercises for small muscle groups (arms, abs)

8. Major Muscle Groups • Shoulders, chest, upper back, arms, abdomen, lower back, thighs, gluteals, calves, hips

9. Basic Lifts • Lower Back • extensions • Upper Back • lat pulls • Arms • bicep curls • triceps pushdown • Shoulders/Chest • Bench press, upright row, deltoid raises

10. Basic Lifts • Abdomen • crunches • Thighs/Gluteals • squats • hamstring curls • lunges • Calves • calf raises

11. Multi- vs. Single Joint • Multi-joint - • squats • leg presses • lunges • Single - • biceps curls • triceps pushes

12. Technique • Lift with legs not back • keep weight close to body • don’t twist torso when lifting • lift within your capacity • adjust machines properly • keep back straight

13. Technique • Warm-up to increase temperature of muscles (treadmill, bike, easy lifting, etc…) • breathe to prevent the Valsalvas Maneuver • Spotting

14. Guidelines • Identify Goals • Type of Training (static, isotonic, isokinetic) • Muscle groups • Order the exercises • Determine starting load, reps, sets, frequency • Determine Progression

15. Guidelines • Beginners - Table 7.2 (Heyward) • Novice or Advanced Dynamic - Table 7.3 (Heyward)

16. Guidelines • Isokinetic Resistance Training • Strength • 2-15 reps • 3 sets • 24-180 degrees/second • 3-5 days/week • Lasting 6 weeks or more

17. Guidelines • Isokinetic • Endurance • Reps until fatigued • 1 set • >180 degrees/second • 3-5 days/week • Lasting 6 weeks or more

18. Guidelines • ACSM (sixth edition) • 8-10 exercises (total body strength and endurance is the key) • Minimum of 1 set of 8-12 reps to fatigue (can start with 10-15) • 2-3 days per week • Technique is stressed with full ROM • Training partners, proper breathing

19. Guidelines • Initially use low intensity-high repetition to reduce injury and increase familiarization • Increase resistance when can complete 15 or more reps

20. Periodization • Periodization prevents over-training by varying the volume and intensity • Used for strength and power sports • Cycle of five phases: four active phases followed by one active recovery phase • Each phase gradually decreases volume and gradually increases intensity • Two cycles per year

21. Periodization • Phase I – hypertrophy • Sets 3-5 • Reps 8-20 • Intensity Low • Duration 6 weeks

22. Periodization • Phase II – strength • Sets 3-5 • Reps 2-6 • Intensity high • Duration 6 weeks

23. Periodization • Phase III – power • Sets 3-5 • Reps 2-3 • Intensity high • Duration 6 weeks

24. Periodization • Phase IV – peaking • Sets 1-3 • Reps 1-3 • Intensity Very High • Duration 6 weeks

25. Periodization • Phase V – recovery • General activity or light resistance training • 2 weeks

26. Variations • Pyramid - light to heavy sets (10RM-8RM-6RM-4RM-2RM-1RM) for experienced • Multiple Consecutive vs. Circuit • Preexhaust - small groups first

27. Variations • Compound Sets - consecutive yet different exercises targeting the same group • Supersets - agonists followed immediately by antagonists • Lifting on consecutive days but targeting different groups each day

28. Children • Do not exceed 70% MVC (use at least 8 reps/set) • 1-2 sets • multi-joint exercises • increase reps before resistance • proper technique!!!

29. Older Adults • Will talk about later in semester

30. Does training alter ST vs FT? • Generally believed that it does not. • Recent evidence may disprove this • Conversion from type IIb to IIa • Studies measuring levels of myosin ATPase have shown that the quality of the ATPase in the different fiber types is altered with resistance training

31. Conversion • A change in the enzyme is thought to reflect an actual conversion • Staron et al. 1994 • type IIb pre-training 24.9%; post-training 6.7% • changes were occurring within the first two weeks

32. DOMS • Delayed Onset Muscle Soreness • Results primarily from eccentric actions • Damage or injury to muscle • May be due to edema (accumulation of fluids) • Is felt 12-48 hours after strenuous exercise

33. Reducing DOMS • 1. Reduce eccentric component • 2. Start training at low intensities • 3. Begin with high-intensity, exhaustive bout of exercise to cause much soreness initially but reduce pain for later • 4. Stay active