Strength & Conditioning

Overview

At the end of the module, students are able to:

understand the terminology used in resistance training
understand the effects of resistance training
apply various considerations in the design of an exercise program
perform the proper spotting technique during resistance training
perform different exercises for resistance training
develop a training programme with specific goals using appropriate trainint principles
- https://drive.google.com/file/d/17gvGvhQAqO9B4eI-xGIGfWprxCj2phOc/view?usp=sharing

Terminology in Resistance Training

Exercise

different movements which involve rotating joints in specific patterns to challenge muscles in different way

Repetition (rep)

a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise

Set

a set consists of several repetitions performed one after another with no break between them with the number of reps per set and the number of sets per exercise depending on the goal of the individual

Set rest period/interval:

the time spent recovering between sets, usually in seconds or minutes

Session rest period/interval:

the amount of time spent recovering between sessions, usually in hours or days

Work-to-rest ratio:

the ratio of the time spent active during a set to the time spent recovering between sets

Adaptations of Resistance Training

Muscle Tissue

Increase in muscle size (hypertrophy)
Increase in muscle strength and power

Bones

Increase in bone density
Increase in bone strength
Decrease risk in osteoporosis

Body Composition

Increase in metabolic rate
Improve performance for cardiovascular training
Decrease fat percentage
Increase muscle mass

Exercise Plan

Know your Goals

Know your Muscles

Know your Exercises

Tips:

Knowing the muscles that you want to work on, visit the following website and click on the muscles of interest. The website will suggest a range of exercises that you can choose from.

Gym Etiquette 101

Spot the negative examples in the picture below

Do’s

Use appropriate amount of weights.
- Leave your ego at the door. Only lift weights that you can manage. Aim for 8-10 repetitions for a start and lower to 5-6 as you become more confident with heavier weights.
Use proper form. Ask if you are not sure!
- Learn to do each exercise correctly. Always start light, maintain good form (when picking up and replacing the weights too) and go through the full range of motion. If you are unable to maintain good form, lower the weights.
Breathe.
- Do not hold your breath. Exhale when you exert (lift the weights), inhale when you lower the weights.
Seek balance.
- Work all muscle groups, upper/lower, front/back.
- When executing the exercise, maintain a balanced stance and even grip.
Be regular.
- You need to do weight training at least twice a week to reap the benefits of the programme.
Rest and recover.
- Give your muscles time to recover. Consume a balanced diet. Have sufficient sleep.

Don’ts

Skip the warm up.
- Get your heart pumping and your body warm before you start your training!
Rush.
- Do each exercise slowly to maximise the work done by your muscles throughout the entire range of motion.
- Take about 1-2 seconds for the lifting phase and 3-4 seconds for the lowering phase.
Overdo.
- If you have planned your programme well, stick to it. Do not overdo each exercise just because you can. If the programme is not effective, change it.
Ignore pain.
- ‘No pain, no gain’ does not apply in weight training. If you feel pain, reduce the weight or stop. Try again in a few days or see a doctor if the pain persists.
Forget your shoes.
- Shoes provide stability and traction. They also protect your feet from the equipment.
Forget your towel.
- We don’t need to share your bodily fluids. No, we really don’t. Wipe down the equipment after use.

Techniques

Common Mistakes To Take Note:

Types of Exercise That Require Spotting

Spotter must be at least as tall as the person performing the exercise (lifter) if the exercise is done standing up. If it is not the case, the lifter should be in a seated position.

Overhead

Over the face

Bar on the upper back and shoulder

Bar on the front of the shoulders

Spot a bumdbell press

Hands off unless lifter's require help

Spot a bench press

grasp the bar between the lifter's hands using an alternated grip
have a flat back instead of a rounded one to prevent injury

Spot a Squat

legs open wide to stabilize yourself
arms hooked under the lifter's arms with your forearms along their lats

Lower Body Exercises

Barbell Deadlift

Muscle Group: Hamstring

Movement

Breathing: Exhale as you lift, hold at the top, inhale as you lower.
Way up: Don’t jerk the bar off the floor, pull slowly while dragging the bar over your legs. 1 second.
Way down: Hips back first, bend your legs mostly once the bar reaches your knees. 2 seconds.
Bar path: Vertical line over your mid-foot when looking from the side.
Shoulders: Let them hang, relaxed. Don’t shrug or roll your shoulders at the top.
Knees: Maintain knees in line with your feet, do not bend inwards or outwards while lifting.
Lockout: Lock your hips and knees. Don’t lean back at the top.

Barbell Back Squat

Muscle Group: Quadriceps

Movement

Breathing: Inhale as you lower, exhale as you straighten up.
Way Down: Bend your hips and knees at the same time. Keep your lower back neutral. 2 seconds.
Way Up: Move your hips straight up. Keep your chest up and your head neutral. 1 second.
Bar Path: Move the bar in a vertical line over your midfoot. No horizontal movement.
Hips: Bend your hips and knees at the same time. Move your hips back and down.
Lower Back: Squat with a natural arch like when you stand. Keep your back neutral.
Upper back: Squeeze your shoulder-blades and raise your chest.
Elbows: In line with your torso at the bottom of your squat.
Depth: Squat down until your hips are lower than your knees. Break parallel.
Racking: Lock your hips and knees. Then step forward, hit the rack and bend your knees.

Hip Thrust

Muscle Group: Glutes

Sitting on the floor with your knees bent and feet planted firmly on the floor, lean your back against the bench
Resting the weights on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line
Slowly lower until you are in the starting position and repeat

Calf Raisers

Muscle Group: Gastrocnemius

Standing straight with a kettlebell in each hand, raise your heels upwards while keeping your knees stationary
Pause when your heels are fully extended and then slowly return to the starting position and repeat

Upper Body Exercises

Barbell Row

Muscle Group: Middle Back

Movement

Breathing: Exhale as you lift, inhale as you lower.
Way up: Pull your elbows to the ceiling, raise your torso 15° max. 1 second.
Way down: Lower the bar fast but under control, keep your knees back. 2 seconds.
Bar Path: Vertical line from your midfoot to your lower chest.
Shoulder blades: Over the bar and your midfoot at the bottom, squeeze them at the top.
Torso: Horizontal with the floor at the bottom, raise it on the way up but not more than 15°.
Lower back: Neutral, natural arch like when you stand. No rounding or excess arch ever.
Hips: Higher than on the deadlift, not too low or the bar will hit your knees and shins.
Elbows: Locked elbows at the bottom, pull them to the ceiling and behind your torso.

Bench Press

Muscle Group: Pectorals

Movement

Breathing: Big breath at the top, hold it on the way down, hold it at the bottom, exhale at the top.
Way down: Lower the bar to your mid-chest. Tuck your elbows in 75° while you lower the weight.
Way up: Don’t pause at the bottom. Press the bar back to above your shoulders. Lock your elbows.
Bar path: Diagonal line from your mid-chest to shoulders.
Forearms: Vertical to the floor from every angle, from the side as well as from the front.
Wrists: Straight line bar to wrist to elbow. Don’t bench with bent wrists.
Lockout: Lock the bar over your shoulder joint. Lock your elbows at the top. Don’t bend them back.
Racking: Lockout with straight elbows. Move the bar back against the rack and lower.

Shoulder Press

Muscle Group: Deltoids

Movement

Breathing: Exhale as you lift, inhale as you lower.
Way up: Press the bar in a vertical line. Move your torso forward at the top. 1 second.
Way down: Lower the bar to your shoulders with control. No elbow flaring. 2 seconds.
Bar path: Press the bar in a vertical line from your shoulders over your head and shoulders.
Head: Keep your head neutral. Look forward. Don’t look at the ceiling or the bar while you press.
Lower back: Keep your lower back neutral. Don’t over-arch and hyperextend your lower spine.
Torso: Lean slightly back at the bottom. Move forward at the top. Don’t over-arch your lower back.
Lockout: Hold the bar over your shoulders. Shrug your shoulders to the ceiling. Lock your elbows.

Concentration Curls

Muscle Group: Bicep

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out
Continue the movement until your biceps are fully contracted and the bar is at shoulder level
Hold the contracted position for a second and squeeze the biceps hard
Slowly bring the weight back down to the starting position

Russian Twist

Muscle Group: Abdominals

Sit on the floor with your legs bent, knees together and feet raised slightly off the floor
Starting on one side and sitting up straight with your core muscles engaged, lift the weights off the floor with both hands and bring it across your body to the other side, rotating your chest towards the floor as you do so
Tap the weights lightly on the floor and bring the kettlebell back across your body to the starting position, rotating your chest towards the floor
Repeat, keeping the legs bent and feet raised throughout the exercise

Know Your Limit

1RM (one repetition maximum)

the maximum amount of weight you can lift in a single repetition

%1RM

the percentage of your 1RM that a weight represents

How to Measure you 1RM?

Find a suitable weight that you think you can carry up to ~12 repetitions (with proper form)
Perform the exercise until you are unable to (with proper form)
Input the weight (in kg or lbs) and the number of repetitions into the 1RM calculator
- https://strengthlevel.com/one-rep-max-calculator

Develop your Plan

Training Load

Plan exercises with appropriate load based on Goals

Rest Time

Plan rest time in between sets

Examples of Gym Workout Plans

Resources

Materials used are adapted from

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