"Do, or do not. There is no try" - Yoda, 0BBY

Strength Training

Training is the fundamental ingredient that sustains physical performance because it improves energy production, skill execution and muscle stress tolerance. Effective training programs target the needs to each individual in terms of work volume and intensity. A training program should seek overall improvement in skill, flexibility, strength, speed, endurance and power.

Strength is the ability of a muscle or muscle group to exert force against a resistance. Strength training is a term used to encompass all types of exercise designed to improve strength and increase muscle size.

Strength training can be applied to:

muscular endurance
general strength
power development
bodybuilding
muscle tone

However, the training program must be specific to the needs of the athlete and adjusted according. Exercises and programs can be modified using a number of different variables:

Repetitions (reps) - the number of times an exercise is repeat without rest

Repetitions maximum (RM) - the max weight that can be lifted a specified number of times. e.g. 1RM equals the max amount of weight that can only be successfully lifted once. 8Rm is the max weight that can be lifted only 8 times

Set - a number of repetitions done in succession; for example one set = 10 reps

Resistance - the weight or load

Rest - a period between exercises, sets or sessions

Periodisation - the process of varying the training load over discrete periods of time

All strength training programs must:

1. Be Specific – to the muscle groups used & the energy system used in the sport being trained for.
2. Use the overload principle
3. Be safe:
  - equipment must be in proper working order
  - athletes must be taught correct lifting technique
  - beginners should start with low resistance/high rep programs to learn and practise correct techniques
  - A Spotter should be used when lifting heavy free weights
  - Programs should suit the age and experience of the athlete
  - Training should always begin/end with a proper warm-up/down

An unsafe strength training session or program can result in muscle damage, ligament damage, back pain and joint problems.

Strength training can be developed in a wide variety of ways. The most appropriate form of strength training depends on the nature of the sport & the athlete’s age, experience, level. Training programs can be tailored to meet very specific requirements or needs of athletes, depending on what their goals are. As seen below, the programs used for strength, muscular hypertrophy (increased muscle size) and muscular endurance are very different.

Resistance Training

Resistance training is a form of strength training where any form of resistance is created during the exercise. The resistance increases the intensity of the exercise and requires the athlete to exert more strength often at speed to develop power, which is a combination of strength and speed. Therefore, resistance training is best suited to the development of speed and power.

Elastic resistance training

Elastic resistance training requires an elastic, often a large band or spring, to create the resistance during the exercise. Resistance band exercises are often used in rehabilitation or with people beginning a strength training program. Resistance band training is particularly useful because of its versatility, low cost, and ease of transport. There are however, some limitations to elastic resistance training:

the resistance is smaller than can be produced through other methods,
the resistance increases as the band or spring is stretched (NOT uniform resistance)

Advantages

Cheap, versatile.
Good for strengthening small muscle groups that are difficult to target using weights. Exercises can be made to mimic specific sporting movements. Come in a variety of thicknesses.
Useful in the rehabilitation of soft tissue injuries.

Disadvantages

Resistance increases with tension and is not usually felt until the end of the movement.
Unlikely to develop absolute strength, power or hypertrophy as well as other forms of strength training due to limited resistance.
Bands deteriorate over time.

Who would use it and how?

Athletes looking to develop muscular endurance

Athletes looking to develop strength in small muscle groups

Athletes returning from injury would use these to help strengthen muscles and joints.

Examples of possible uses:

1. Ballet dancer developing strength in plantar flexors and foot flexor muscles.

2. Baseball pitcher/cricketer/javelin thrower strengthening muscles of the shoulder joint as a rehab exercise following overuse shoulder injury.

Hydraulic resistance training

What is it?

Machines that use cylinders of compressed air which allow movement only at a particular speed. Resistance is increased if the athlete tries to move faster.

Hydraulics are sometimes called ‘double-concentric’ machines because resistance is encountered from the hydraulics on both the up and down phase of a movement requiring a concentric action in both phases. This means that a knee extension machine will use the quadriceps concentrically as the knee joint is being extended and the hamstrings concentrically as the knee is being flexed. (all weight training machines and elastic bands would use the same muscles, the quadriceps, in both phases – concentric during the knee extensions and eccentric during the knee flexion)

Hydraulic resistance is produced by the compression of an air or liquid. Hydraulic resistance machines are generally very expensive, but have particular properties that make them advantageous for some athletes. Hydraulic machines increase their resistance as the exercise movement speed increases. i.e. the faster you move the greater the resistance created. This is a specific quality that specifically helps to produce power, making this training method useful for sports such as: powerlifting, rugby, basketball etc.

Hydraulic resistance provides a fixed amount of resistance throughout the entire exercise- constant stress is applied through the entire range of motion (ROM). Each effort is performed against an opposing force- the faster the movement, the greater the resistance.

This provides an opportunity for both strength and cardiovascular training

Weight Training

Weight training is a form of isotonic (normal muscular contraction/lengthening) resistance, manipulating reps, sets, tempo, exercise types and weight to increase desired strength. Weight training results in muscle growth and may build muscular endurance (sport-specific).

Duration of rest period and weight used determines the energy system that is used during the session.
One of the safest forms of exercise when movements are slow, controlled and with correct technique (usually safest when using weight machines).
Improper technique may result in injury- to avoid injury; weight machines are used instead of free weights (removes risk of over extension, restricts the athlete's ability to make incorrect movements, etc.)
Weight training uses free weights (barbells, dumbbells, medicine balls, kettlebells, etc) or weight training machines (chest press machine, shoulder press machine)
- Weight plates (or discs) anchored to barbells are an effective way of ensuring the overload principle is adhered to during weight training. These plates are available in a variety of weights (500g-25kg+). These are often used for exercises utilising larger muscle groups (e.g. squats, chest press)
- A dumbbell is a weight consisting of two discs attached to a short bar and made for lifting with one hand. They can either be loaded with small plates or come pre-loaded. These are used for exercises utilising smaller muscle groups (e.g. shoulders, arms)

Weight training uses both concentric and eccentric contractions (shortening and lengthening the muscle while under tension) to stress the muscle fibres. It is this stress that causes adaptations in the muscle. As more loads are applied (i.e. heavier weights) the muscle is forced to employ more muscle fibres to help carry the load. This causes hypertrophy in the muscle, increasing its size.

By manipulating sets, reps, load, rest and speed of movement, weight training can be tailored to address the specific needs of the athlete

Weight training for muscular endurance

Muscular endurance is your muscle’s ability to repeat the same movement repeatedly. We often test this with a push-up test, where you complete as many push-ups as possible in 1 min. Weight training for muscular endurance has a high number of repetitions and small rest periods. With muscular endurance, the more sets completed the better.

Weight: 40-60% RM

Reps: 20-30

Sets: 3-6

Exercise speed: High

Rest between sets: 1-3 min

Weight training for hypertrophy (increased muscle size)

Hypertrophy is when there is an increase in muscle cross-sectional area (muscles become larger, more muscle fibres). This increase often results in strength gains, but also increases the muscle mass of the athlete. This is beneficial in sports such as AFL, Rugby codes and Gridiron.

Weight: 70-90% RM

Reps: 6-12

Sets: 3-6

Exercise speed: slow-Medium

Rest between sets: 1-3 min

Weight training for strength

Strength gains are best achieved through lower repetitions than hypertrophy and greater rest periods. Again 2-4 sets are best, but this time at 1-6 RM with a 3-4 min rest between sets. Increases in muscular strength is beneficial in most sports, but particularly in weight lifting, gymnastics and our Rugby codes.

Weight: 80-100% RM

Reps: 1-6

Sets: 3-6

Exercise speed: Slow

Rest between sets: 3-5 min

Weight training for power

Power is the combination of strength and speed. The ability to exert a large force at speed is very beneficial for most sports, but is fundamental for sports such as shot put, high jump, football, and many more. Training for increased power, requires the athlete to lift weights at a rapid speed, but for short periods of time. H

Isometric training:

Objective: increase strength in selected muscle groups- used in addition to basic training.
Involves static contraction of muscles, and is the maximum tension of the muscles without changing their length and providing no movement to joints.

Advantages

Ability to focus with efficient use of time and energy.
Equipment is simple and may be used at home.
Rapid increase in muscle mass and strength (in a fixed position)

Disadvantages

Does not increase strength in the full ROM
Causes a rise in blood pressure
Is not easily tested
Does not produce muscular endurance

Must be combined with isotonic training (e.g. weight training) - not recommended to be completed more than 3 times a month for extended periods.

Examples include planking, wall sit, hover, static lunge, held front raise, squat hold.

Weight training vs. Isometric training:

Isometric: fixed amount of resistance based on force output of the muscle. This strengthens muscle at a specific joint angle at which the isometric exercise occurs (also lesser gains in strength at other joint angles).
Weight: strengthens muscle throughout the range of motion (ROM) that the joint is trained in.

Weight training vs. resistance training:

Resistance: elastic/hydraulic resistance rather than gravity.
Weight: the majority of resistance is experienced at the beginning then alters depending on angle of the joint.
Hydraulic: fixed resistance throughout ROM (depending on speed).
Elastic: provides greatest resistance at end of motion (when stretched to greatest extent).

Training methods of Resistance/Strength training

Pyramid training: With each set performed the resistance increased and the number of repetitions decreased. If the athlete was to perform 4 sets, by the fourth set they should have fatigued the particular muscle group e.g. Set 1 = 12 reps @ 50kg, Set 2 = 9 reps @ 70kg, Set 3 = 6 reps @ 85kg, Set 4 = 3 reps @ 100kg. Find a website e.g. of this type of exercise.

Reverse pyramid training: This is the opposite to pyramid training. The athlete starts with a heavy resistance and does a few reps. With each set the weight is decreased and the number of reps is increased.

Blitzing: This technique involves working a muscle group with a variety of different exercises until fatigue occurs. A variety of exercises are used so that a training effect occurs through the full range of motion.

Forced repetitions: Forced repetitions are assistance with repetitions to perform additional reps of an exercise when muscles can no longer complete the movement on their own.

Super sets: This technique involves completing 2 sets of different exercises with no rest between sets e.g. dumbbell kickback immediately followed by dips. The same muscle can be worked, as in the example (triceps), or alternatively agonist and antagonist muscles can be trained using this method (e.g tricep dips alternating with bicep curls)

Negative repetitions: This involves working with a spotter or partner. This technique involves the athlete performing an exercise to fatigue. When fatigue is reached the spotter assists the athlete to raise the bar, leaving them to lower the weight in a controlled manner.

Supersets examples:

Measuring and Monitoring Strength Training adaptations/gains

As a result of participating in strength training, a number of adaptations should be evident. These include:

An increase in general strength, power and endurance
Increased core strength
a specific strength increase in targeted muscle groups
neural adaptations (e.g. greater motor unit recruitment for movement)
muscle hypertrophy
increased strength in supporting ligaments/tendons
increased stores of ATP
increased bone density
changed body composition

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