Scope of Strength Training
Strength Training?
Professor Tudor Bompa, Ph.D
[email protected] www.tudorbompa.com
Scope of Strength Training 1. Performed in addition to T/TA training - monitor fatigue from all elements used in training 2. Must play a physiological role: - there is no Str. Tr. For strength’s sake - Str. Tr. Must consider the sport’s physiological profile / ergogenesis
Strength Training for Sports is Polluted by: • HIT • Bodybuilding • Olympic Weight Lifting • Power Lifting • Power Training Throughout the Year
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Contractile Elements of the Muscle
Velocity of Movement
Twitch Response – tetanus training
Percentage of ST/FT
2
Strength Training Principles: 1. Variety 2. Individualization 3. Specificity Needs for specific adaptation: • Methods must be specific to the speed of contraction • Exercises must increase contraction force in the intended direction of athletic skills • Power/speed sports rely on neural adaptation – nervous system training (Enoka, 2000, etc.)
• Exercises must increase activation of prime movers • Training methods must increase the discharge rate of motor neurons - power training • F T recruitment = MxS • Sequence of m. contraction : as in T skill - multi-joint exercises
Five basic laws of strength training: Before you develop strength:
Principle of Progressive Increase Of Load in Training
1. Develop joint flexibility 2. Develop ligaments and tendons 3. Develop core strength 4. Develop stabilizers 5. Train movements and not individual muscles
3
Training Volume
Program Design
Number of sets and repetitions per exercise or training session
Duration of training hours
Training Volume
Plan and Achieve
Number of kilograms, pounds, or tones lifted per training session
Number of exercises per training session
“ In training, nothing happens by accident…but rather by design!”
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Intensity (Load) of Training
Intensity (Load) of Training
Intensity Intensity Values and Load Used in Strength Training
Expressed as a percentage of load of one repetition maximum (1 RM)
Determined by muscular effort and CNS energy expended
A function of the strength of the nervous stimuli employed in training
Stimulus strength depends on the load, speed of movement, and variation of rest intervals between repetitions
Intensity value
Number and Order of Exercises
Load
Percent of 1RM
Type of contraction
1
Supermaximum
105 +
Eccentric/isometric
2
Maximum
90-100
Concentric
3
Heavy
80-90
Concentric
4
Medium
50-80
Concentric
5
Low
30-50
Concentric
Number of Repetitions & Speed of Lifting
Number and Type of exercises should be selected according to the following factors:
Fewer Repetitions
Higher Load
Slower Performance
Age and performance level
Needs of the sport
Phase of training
100 90
Exercises should alternate between limbs and muscle groups to ensure better recovery:
Recommended order: legs, arms, abdomen; legs, arms, back, etc.
80
Curve of load vs. number of repetitions
70
% of IRM
# of reps
100 95 90 85 80 75 70 65 60 50 40 30
1 2-3 4 6 8-10 10-12 15 20-25 25 40-50 80-100 100-150
60 Load percent 50 of IRM 40 30
Too Many Exercises
FATIGUE
OVERLOAD
20 10 1
5
10
20
30
“ The key to an effective program is adequate exercise selection...”
Number of Sets Set:
Number of repetitions per exercise followed by a rest interval
Depends on the number of exercises and the strength combination
Number of sets decreases as the number of exercises increases
Athlete’s abilities
Athlete’s training potential
# of sets depends on
Training phase
40
50
60
100
150
200
Number of repetitions
Rest Interval Suggested Guidelines for R.I. Between Sets for Various Loads and Their Applicable Circumstances Load %
Speed of performance
RI (minutes)
105+ (eccentric)
Slow
4-5
MxS, muscle tone
Applicability
80-100
Slow to medium
3-5
MxS, muscle tone
60-80
Slow to medium
2
Muscle hypertrophy
50-80
Fast
4-5
Power
30-50
Slow to medium
1-2
M-E
Consequences of an inadequate RI between sets:
Increased reliance on the Lactic Acid system for energy
Rest intervals between strength training sessions: Number of muscle groups to be trained
Depends on the conditioning level and recovery ability of individual, training phase, and the energy source used in training
Well-conditioned athletes recover faster, especially when reaching highest physical potential approaching competitive phase
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Training Program Design (cont’d)
Training Program Design 5 steps to follow when designing a strength training program
4. Develop the Actual Training Program
The notation of load, number of reps, and number of sets is expressed as follows: 80%
1. Select the Type of Strength
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The sport specific combination of strength is selected based on the concept of Periodization and is phase specific
2. Select the Exercises
Select training exercises according to the specifics of the sport, the athletes’ needs, and the phase of training
3. Test Maximum Strength
Maximum strength is the highest load an athlete can lift in one attempt and is used by coaches to calculate their athlete’s 1RM
Load
4
# Reps
Sets
Chart used to design strength training program: Ex. No. 1
Exercise Leg Press
2
Bench Press
3
Leg Curls
4
Half Squats
5
Abd. Curls
6
Dead Lift
Load, # Reps, # Sets 80 6 75 8 60 10 80 8
RI (min.)
4
3
4
3
3
2
4
3
15 X 4
2
60 3 8
2
-elem. of program - Load - # sets -ex. : function of to pha
5. Test to Recalculate 1RM
This test is required before beginning a new macrocycle to ensure that progress in MxS is achieved and the new load is related to the gains made in strength
Loading Patterns
Exercise Prescription
• Pyramid • Double-pyramid • Skewed pyramid • Flat pyramid
• Analyse how the skill is performed
Flat Pyramid 90%
90%
90%
90%
80%
90%
• Determine prime movers 80%
Warmup 60%
• Select exercises that stimulate prime movers
“ The flat pyramid represents the best loading pattern for the MxS”
Suggested Exercises
Maximum Muscle Efficiency in Relation to Limb Position iEMG Maximum Motor Unit Activation
Exercise Rectus Femoris (Quadriceps) Safety squats (90-degree angle, shoulder-width stance) Seated leg extensions (toes straight) Half squats (90-degree angle, shoulder-width stance Leg presses ( 110-degree angle) Smith machine squats (90-degree angle, shoulderWidth stance)
Percent iEMG 88 86 78 76 60
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Training Session Plan
The Training Session Plan
Number of strength training sessions per micro-cycle: • Athletes classification • Importance of strength training in the chosen sport • Phase of training T + SP + MxS/P “In sports SPLIT ROUTINE is not acceptable”
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Microcycle Plan
Variations of Load increments
Dynamics of increasing load
Low-intensity microcycle
Medium-intensity microcycle
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High-intensity microcycle
The Micro-cycle Plan Suggested Options:
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The Yearly Training Plan:
Peaking
Periodization of Biomotor Abilities Preparatory General preparatory
Strength
Endurance
Speed
Anatomical adaptation
Aerobic endurance
Aerobic & anaerobic endurance
Maximum strength
Pre -comp Conversion -Power -Muscular endurance -Both
-Aerobic endurance -Specific endurance (ergogenesis)
-Alactic speed -Anaerobic endurance (ergogenesis)
Transition
Competitive
Specific preparatory
-Specific speed * Alactic * Lactic * Speed enduranace
Main competition
Maintenance
Variations of Periodization of Strength
Transition
C
Specific endurance (ergogenesis)
Compensation
Aerobic endurance
-Specific speed -Agility -Reaction time -Speed endurance
Periodization of main biomotor abilities
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Peridization Models for Sports Athletics (Track and field) A sprinter requires explosive speed and long, powerful strides. Endurance is not as important a consideration as acceleration since the sprinter needs to move quickly over a short distance. • Dominant energy systems: anaerobic alactic and lactic • Limiting factors: reactive power, starting power, acceleration power, P-E • Training objectives: MxS, reactive power, starting power, acceleration power, P-E
Basketball (elite and college)
Baseball/Softball • High bursts of energy for: 1-12 sec. • Longer periods of recovery • Playing time: • Dominant energy system: anaerobic alactic • Limiting factors: throwing power, acceleration power • Training objectives: MxS, throwing power, acceleration power
Football (elite and college) Linemen
• 6 – 7 Km run during an entire game • 40 various jumps • 28 direction changes • HR = X = 167 b/min 25% of time is >180 • Dominant energy systems: anaerobic lactic and aerobic • Limiting factors: takeoff power, acceleration power, P-E • Training objectives: MxS, takeoff power acceleration power, P-E
Linemen must be able to react explosively when the ball is put into play and withstand the opponent’s strength. A hypertrophy phase is included to build bulk. • Dominant energy system: anaerobic alactic and lactic. • Limiting factors: starting power, reactive power • Training objectives: MxS, hypertrophy, starting power, ractive power
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Wide Receivers, Defensive Backs, Tailbacks
Martial Arts
Unlike linemen, wide receivers, defensive backs, and tailbacks require speed and agility rather than muscular bulk. • Dominant energy system: anaerobic alactic and lactic • Limiting factors: acceleration power, reactive power, starting power • Training objectives: acceleration power, reactive power, starting power, MxS
Both aerobic and anaerobic energy systems must be developed over the long preparatory phase. Reactive strength and agility are necessary to respond to a opponent’s strategy. • Dominant energy systems: anaerobic alactic and lactic, aerobic • Limiting factors: starting power, P-E, reactive power, M-E • Training objectives: starting power, reactive power, P-E, M-E
Model for Wide Receivers, Defensive Backs, and Tailbacks in Elite Football Apr.
May June July
Aug. Sept. Oct. Nov. Dec. Jan. Feb. Mar.
Preparatory 4 AA
3 4 22 3 22 3 MxS P MxS P MxS Conv. to P
Competitive
Transition
Maintenance: P
6 Compen.
Swimming Long distance swimmers must train for Muscle enduraance. A long race taxes the Aerobic energy system, but proper training Will give the swimmer an edurance edge. The model below assumes two competitive Phases, one beginning in January and the Other beginning in the late spring. • Dominant energy system: aerobic • Limiting factor: M-E long • Training objectives: M-E long, P-E
Volleyball A volleyball player must be able to react quickly and explosively off the ground to spike, block or dive. Maximum strenght, power, and specific endurance are needed to carry a player through the long competitive phase with power and confidence. • Dominant energy systems: anaerobic alactic and lactic, aerobic • Limiting factors: reactive power, P-E, M-E medium • Trainng objectives: P, M-E, MxS
Periodization of Loading Pattern Per Training Phase
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Periodization of Strength and its Effects on the Force-Time Curve
Variations in loading patterns
Variations in loading patterns for sports with weekly competitions
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Variations of loading
Anatomical Adaptation Strength training program for the AA phase for a team sport (basketball, ice hockey, volleyball, lacrosse, baseball,etc).
Variations of loading – 2 games/week
Strategy Avoid M. Soreness Caused by Eccentric Contraction : Strategh: Week 1 : -100% Concentric - 0% Eccentric Week 2 : -100% Concentric - 25% Eccentric Week 3 : -100% Concentric - 50% Eccentric Week 4 : -normal ratio
Suggested strength training programs: •A A phase (circuit training)
CT program example in Gym
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CT program example in Gym
CT program example in field/court
Hypertrophy Six – Weeks Maximum Strength Phase # Exercise\Dates Squats 1 Arm Pulls 2 Leg curls 3 Abds curls 4 5 1/2 Deadlifts 6 Reverse Leg Press Bench Press 7 8 Heavy bag side
Jan 7 - 13 80 3 6 80 2 8 60 2 10
Jan 14-20 85 4 5 85 3 5 60 2 10
Jan 21-27 90 5 3 90 3 3 70 2 10
Jan. 28 Feb. 3 80 3 8 80 3 8 60 2 12
Feb 4 -10 90 5 3 90 3 3 70 2 10
Feb 11-17
R1/min
95 5 2 95 3 2 70 3 10
Maximum Strength MxS
Training Methods for maximum Strength Phase
A players’s ablility to generate MxS depends to a high degree on:
2 2
60 2 10 70 3 10 80 3 6
60 12 70 3 12 85 3 5
70 3 10 80 3 8 90 4 3
60 2 10 80 3 8 80 3 8
70 3 10 90 4 3 90 4 3
70 3 10 95 4 2 95 4 2
Throws (each side) 3 X 12 4 X 15 4 X 20 4 X 20 4 X 25 4 X 30
Loading Pattern
4 2
L
M
H
L
M/H
3
2-3
H
The Maximum Load Method (MLM) One of the most positive outcomes of the MLM for Power is:
1.
The diameter of the muscle, more specifically the diameter of myosin filaments and their cross bridges.
1. An increase in the number and the diameter of the contracting elements of the muscle, the myosins of the FT Fibers
2.
The capacity to recruite fast twitch (FT) muscle fibers.
2. The recruitment in greater number of FT Fibers.
3.
The ability to synchronize together all the muscles involved in action (which is a learning component and increases with the practice of lifting heavy loads.
3. MLM also increases the Testosterone level, representing, therefore another explanation why it improves MxS.
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Maxex Training
The Importance Maximum Strength (MxS) For BASEBALL: MxS P Speed,Pitching/Throwing Power, and Reaction/Agility
Conversion to Power
Power phase
Example of the Ballistic Method Combined With Maximum Acceleration Week1
Week2
Medicine ball chest throws
2 x10
3 x 12
3 x 15
Jump squats and medicine ball chest throws
2x8
3 x 10
3 x 15
Medicine ball overhead backward throws
2 x 10
3 x 12
3 x 15
Medicine ball side throws (for each side)
2 x 12
3 x 15
3 x 20
Medicine ball forward overhead throws
2 x 10
3 x 10
3 x 12
Two-handed shot throws from chest followed by 15-meter/yard sprint
4x
6x
6x
Push-ups followed by 15-meter/yard sprint
4x
6x
6x
Exercise
Week3
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Scope: develop power under fatiguing conditions
Plyometric training Exercise
Conversion to Muscular Endurance
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Muscle Endurance
Maintenance Phase • The benefits of strength to a player is felt for as long as the neuro-muscular system maintains the cellular adaptations induced by strength training. • When strength training is ceased the contractile properties of a muscles diminished and as a direct result, lessens its positive role. • The consequence is detraining, or a visisble decrease in the contribution of strength to athletic performance.
NOTE: - Load: 40% 1RM - in week 2, take 2 exercises and perform non- stop 100 repetitions - in week 3 and 4 take 3 exercises for the indicated number of repetitons
• The longer the conpetitive phase, the more important it is to maintain some elements of MxS. • Overlooking that means that a MxS is detrained the level of power will be affected.
Application of Power Training to the Specifics of Sports Exercises for Landing Power / Exercises for Reactive Power
Takeoff Power
Landing/Reactive Power One-legged reactive jump stressing the takeoff part of the exercise
Drop jump from a lower height using a 10 – 15 Kilogram (20-30 pound) heavy vest, dumbbell, or even a barbell
Standard reactive jump in which The athlete lands on the balls of The feet, then instantly jumps upWard in a springlike takeoff.
Starting Power
Reverse leg press followed by a quick acceleration of 20 to 25 meters/yards
Throwing Power
Acceleration Power
Incline bench press followed by a two-arm chest shot throw.
Series of five to six reactive box or bench jumps followed by 15 to 20 meters/yards of bounding, ending in a 20 meter/yard acceleration
Deceleration Power
Drop jump from a high box followed by serveral short jumps, emphasizing the landing (land on balls of feet, knees bent, and hold).
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