Training - Strength Training


Weight Training

Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through strength training. Weight training is the most widely used and popular method of increasing strength.

How do we get stronger ?

A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the :

Which weight training exercises ?

The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event (specificity). The coach should have knowledge of the predominant types of muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. Although specificity is important, it is necessary in every schedule to include exercises of a general nature - e.g.

These general exercises give a balanced development, and provide a strong base upon which highly specific exercise can be built.

How Much ?

The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 85% of the weight that could be lifted for 1RM.

How Many ?

The number of repetitions performed to fatigue is an important consideration in designing a strength training programme. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.

Three sets of 8-12RM performed 3 days a week is a typical strength training programme. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programmes to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.

Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

How often ?

This is really linked with recovery since the body must be allowed to recover from the strenuous demands of strength training. As a 'rule of thumb' 48 hours should elapse between sessions. If training strenuously, any athlete will find it extremely difficult to maintain the same level of lifting at each session, and the total poundage lifted in each session would be better to be varied (e.g. a high, low and medium volume session) each week.

What sort of weight lifting equipment ?

There are variable resistance machines and free weights. Variable resistance machines are effective tools for building strength and muscle tone and are designed to work the target muscle in isolation, without the assistance of the surrounding muscles. Free weights (barbells, dumbbells and machines that provide the same equal resistance to a muscle) allow you not only to target a particular muscle group but to engage other muscles that assist in the work. Once they are conditioned, these assisting muscles help you to increase the weight you use in training the target muscles in order to stimulate the most growth in muscle fibers. The assisting muscles help stabilize the body, support limbs and maintain posture during a lift. Lifting free weights improves your co-ordination by improving the neuromuscular pathways that connect your muscles to the central nervous system.

Training Systems

Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with a weight of 70% of maximum for one repetition. This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.

Pyramid System Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.

Super Setting This consists of performing two or three exercises continuously, without rest in between sets, until all exercises have been performed. The normal 'between sets' rest is taken before the next circuit of exercises is commenced.

Training Programmes

Use the above notes to assist you in the preparation of a general weight training programme, to develop your general strength, and a specific weight training programme to develop your specific strength to meet to the demands of your event/sport.

Safety in the Weight Room

Strength training is safe when properly supervised and controlled. Every weight room should have a set of of rues and regulations pertaining to safety and they should be on public display. Rules may vary from one weight room to another but some very basic rules apply to them all:

- Make sure you and your athletes are fully aware of the safety rules applying to - the weight training room(s) you use.

Remember

Weight training requires supervision to ensure sound technique in pursuit of safety and efficiency.

Conditioning

One of the misconceptions in the sports world is that a sportsperson gets in shape by just playing or taking part in his/her chosen sport. If a stationary level of performance, consistent ability in executing a few limited skills, is your goal then engaging only in your sport will keep you there.

However, if you want the utmost efficiency, consistent improvement, and balanced abilities sportsmen and women must participate in year round conditioning programmes. The bottom line in sports conditioning and fitness training is stress. Not mental stress, but adaptive body stress. Sportsmen and women must put their bodies under a certain amount of stress to increase physical capabilities.

Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:

Strength - the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)

Power - the ability to exert maximum muscular contraction instantly in an explosive burst of movements (lumping or sprint starting)

Agility - the ability to perform a series of explosive power movements in rapid succession in opposing directions (ZigZag running or cutting movements.

Balance - the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)

Flexibility - the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)

Local Muscle Endurance - a single muscle's ability to perform sustained work (Rowing or cycling)

Cardiovascular Endurance - the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances)

Strength Endurance - a muscle's ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)

Co-ordination - the ability to integrate the above listed components so that effective movements are achieved. Of all the nine elements of fitness, strength and cardiac respiratory qualities are the most important to develop because they enhance all the other components of the conditioning equation.

 

Plyometrics

Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance. In recent years this distinct method of training for power or explosiveness has been termed plyometrics. Whatever the origins of the word the term is used to describe the method of training which seeks to enhance the explosive reaction of the individual through powerful muscular contractions as a result of rapid eccentric contractions.

Muscle Mechanism

The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realized that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased. If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realize that this energy boost is lost if the eccentric contraction is not followed immediately by a concentric effort. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.

Choose the method to fit the sport

The golden rule of any conditioning programme is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. If you are rugby player practicing for the line-out or a volleyball player interested in increasing vertical jump height, then drop jumping or box jumping may be the right exercise. However if you are a javelin thrower aiming for a more explosive launch, then upper body plyometrics is far more appropriate.

Circuit Training

Circuit training is an excellent way to simultaneously improve mobility and build strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.