STRENGTH TRAINING GUIDELINES

- there is no one perfect method of strength training that is superior to another- there are a variety of training methods using different combinations of sets

and repetitions that will increase strength

1. TRAIN WITH AN APPROPRIATE LEVEL OF INTENSITY

- intensity is the most important controllable factor in determining a youth’s response from strength training

- the harder you train the better the response- an appropriate level of intensity is performing each exercise to the point of

muscular failure (muscle is exhausted, no additional repetitions can be performed)

- little intensity will result in little or no gains in muscular size or strength- do not confuse intensity with a percentage of maximum weight- if mature can perform negatives (partner lifts and lifter lowers) or regressions

(partner decreases the amount of weight 25-30%) after muscle failure (3-5 reps)

2. ATTEMPT TO INCREASE THE RESISTANCE USED OR THE REPETITIONS PERFORMED EVERY WORKOUT

- resistance must be progressive, cannot increase strength by doing the same weight and reps every workout

- increase must be steady and systematic throughout program - progression should be in small increments… but the weight must always be

challenging (5% or less)- progression is an individual thing and should not be compared with others

3. PERFORM SET(S) OF EACH EXERCISE TO THE POINT OF MUSCLE FATIGUE

- single set and multi- set routines can both be beneficial in developing strength if they are performed to the point of muscle fatigue.

- Quality not quantity- Most efficient program is one that produces the maximum possible results in

the least amount of time

4. REACH MUSCULAR FAILURE WITHIN A DEVELOPMENTALLY APPROPRIATE NUMBER OF REPETITIONS

Bulk Building Building/Toning ToningTraining for What?

Muscular strength and power

General Conditioning

Muscular Endurance and Stamina

Training for Who?

Power lifters WrestlersFootball Linesman

Most Athletes, General Public

Distance runners, cyclists, Rowers, Swimmers

Physiology Hypertrophy Hypertrophy and Vascularization

Vascularization

# of Sets 1-5 1-3 2-3# of Reps Low (6-8) Med. (8-12) High (12-16)Weights (%RM) Heavy (85%-

90%)Med. (70%-80%) Light (50-65%)

Rest time between sets

2-3 minutes 1 minute 30 seconds

- adjust weight accordingly to fall within these parameters, use muscle fatigue as a guideline

VARIATIONS OF SETS AND REPETITIONS

All of the following systems are good for promoting muscle strength and endurance.

One Set – One set for each exercise. One or more exercises may be selected for each body part to be trained. Excellent for beginners and those with limited time

Three Set – Provides good results for most people regardless of their fitness goals. Most commonly used system.

Split Routine – Alternate training days of specific muscle groups. Never train the same muscle group two days in a row

Pyramid Set – Begin with heavy weights and low reps and end with high reps and low weight. Increases stamina

Heavy Set – Begin with a warm-up set of less than 50% of the intended maximum weight. Continue increasing the weight in each set to near maximum until weight that can be lifted a maximum of 4 reps. Increases peak power.

Super Set – Two exercises for one body part done consecutively with no rest in between. This technique can be applied to opposing muscles, i.e. quadriceps and hamstrings.

Tri Set – Three consecutive exercises for the same body part. Giant Set – Five or more consecutive exercises Drop Set –perform repetitions until failure, stop only long enough to drop the

weight by 10-15%, continue repetitions until failure; repeat 3-4 times before rest.

5. PERFORM EACH REPETITION WITH PROPER TECHNIQUE

- a repetition consist of raising the weight to the mid-range position, pausing briefly and then returning the weight to the starting position.

- Weight should be raised deliberately, controlled and without any jerking movements.

- Should take about 1-2 sec

- Pause at mid position permits a smooth transition between raising and lowering of the weight and helps eliminate the effects of momentum

- Lower weight should take about 3-4 seconds (makes exercise more efficient)

- Therefore each repetition should be about 4-6 seconds

- A quality repetition is done throughout the greatest possible range of motion that safety allows – position of full stretch to a position of full muscular contraction and back to a position of full stretch

- increases flexibility

- ensures the entire muscle is being exercised

6. STRENGTH TRAIN FOR NO MORE THAN 60 MINUTES PER WORKOUT

- an inverse relationship exist between time and intensity: as the time or the length of and activity increases, the level of intensity decreases

- transition time between one exercise and another will vary with a youth’s level of conditioning, can proceed to the next exercise as they “catch their breath” (1-3 min)

7. DIET REQUIREMENTS

For six hours after a weight training session muscle requirements for protein are extremely high. It is therefore a good time to intake a protein rich meal or supplement. Carbohydrates are also necessary after a workout as well as before.

Before exercise, carbohydrates provide the energy to sustain the workout. After the workout session, the muscles, as described above, require tissue building protein. Intake of carbohydrates after the workout raises the insulin level. Increased insulin levels lift growth-hormone levels and stimulate the

production of protein which is needed for new muscle growth and repair. In addition, protein takes up to 24 hours to move through the digestive system and will be utilized within the next two days of repair. Carbohydrates moves through the system within 3 hours. Therefore take a carbohydrate drink or meal about 2 hours before you workout and during the workout. Afterwards, intake both a protein and carbohydrate snack immediately after the workout.

8. WHENEVER POSSIBLE, EXERCISE THE MUSCLES FROM LARGEST TO SMALLEST.

- hips upper legs (hamstrings and quadriceps), lower legs (calves), upper torso (chest, upper back and shoulders), the arms (biceps, triceps and forearms), the abdominals and then lower back.

- if smaller muscles are exercised first it may restrict the larger muscles from being exercised to their fullest

9. STRENGTH TRAIN ON NON-CONSECUTIVE DAYS.

- muscles do not get stronger during a workout – muscles get stronger during the recovery form a workout

- when weights are lifted, muscle tissue is broken down and the recovery process allows the muscle time to rebuild itself

10.KEEP ACCURATE RECORDS OF PERFORMANCE

- log what has been accomplished during each and every exercise of each and every strength session

- enables trainer to monitor progress and makes workouts more meaningful

- identifies plateaus ( ie. - no longer experiencing strength/endurance gains).