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STRENGTH TRAINING PRINCIPLES
The five points below are an outline of our philosophy of effective and progressive training. Maximum gains will be obtained if these five checkpoints are observed.
Full range of motion exercises - raise and lower the weight through the muscles full range of motion.
Allow the muscles to raise the weight - eliminate all arching, bouncing, throwing and jerking movements while raising the weight.
Emphasize the lowering of the weight:
A. Lower the weight in a controlled manner. Allow the muscle to lower the weight - Do not drop the weight.
B. The muscle that is used to raise the weight is the same muscle used to lower the weight - use 2-6 seconds as a guidance to lower the weight.
C. You can lower approximately 40% more weight than you can raise.
D. Allow 5-8 seconds to lower the weight during negative-only(eccentric) exercises.
Each set must be performed with an all-out effort. The set ends once you reach the prescribed reps or once your technique has been altered.
Supervision - Athletes should be paired off so that every repetition of each exercise is supervised to guarantee proper execution.
The 7 Variables of Strength Training
How many reps? Perform 4 to 15 reps for the upper body and lower body unless designated otherwise on the workcard.
Note: only record the number of properly performed reps on the workcard.
How much weight? Use enough weight to elicit maximal to sub-maximal fatigue of the muscles being worked. Selecting a starting weight is trial and error.
How many sets? Perform as many sets as the workcard calls for (anywhere between 1 and 6)
How much recovery? When performing one set do not utilize a resting time. When performing multiple sets, allow for 60-180 second rest intervals or what is prescribed on the workcard.
How often? TWO to FOUR training sessions per week.
Which exercises? The exercises performed will depend upon the equipment available to you. Which exercises you perform is not the key to strength gains, it is how you perform the exercise that matters most.
In what order? Follow the order that is outlined on your workcard.
The Rep
The goal of a properly performed repetition is to produce tension in the muscle, which repeated for a short period of time will fatigue the muscle.
Raise the Weight Under Control. Minimize Momentum.
Slow & Controlled
Set starts easy, build effort towards tougher movement
If the weight can be moved fast; it is not heavy enough
Takes 1 to 2 seconds
The Pause
Pause weight at its highest point (contracted position)
Minimizes momentum
Develops muscles through full range of motion
Emphasis on Lowering Phase
Minimum of 2 seconds during lowering phase
Dropping weights does nothing to develop strength and muscle
Body Position & Leverage
Seat position is extremely important on Leg Press and other various machines
Avoid squirming, twisting, and spastic motions
Constant Tension
No resting between reps
When beginning the first rep it is important to block out all distractions and perform the perfect rep. The weight should be raised smoothly, paused in the contracted position and lowered slowly to a full stretch. There should be no difference between the first, second, third, and last repetition. Your muscles do not care if the weights go up or down, or even if there are any weights at all. All the muscle cares about is how hard it is being forced to work. The immediate result of properly performed exercise should be greatly fatigued muscles. It all starts with the properly performed repetition.
Programming
The initial phase of programming for all student-athletes will entail an eight to twelve-week progressive program consisting of fundamental athletic movements in order to establish proper exercise technique in the weight room. Throughout the athletic year, teams will be competing for championships while others are preparing for their first pre-season game. At times there will be athletes that are a part of each of these teams. To account for this, the programming for each team will follow an undulating high-intensity training periodization which allows for the athlete to see small peaks in performance before moving back into a building phase. This will prevent athletes from plateauing completely or burning out. Multi-sport athletes will be required to participate in a mandatory two-week recovery/regeneration period following each competitive season. This recovery period will allow for complete physiological and psychological readiness for their next competitive season as well as reducing the chances of overtraining syndrome.
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