WEIGHT TRAINING 101: DEVELOPING A PROGRAM

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NUTRITION FITNESS WORKSHOPS SPRING 2004
WEIGHT TRAINING 101 DEVELOPING A PROGRAM
The sets, reps, and rest to get the results you
want
Reggie Hinton, Facility Manager
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When you want something you never had, you have
to do something you have never done.
Jeff Connors, UNC Assistant AD, Strength
Conditioning Presentation Objectives To discu
ss the foundations of weight training
To discuss general program planning
considerations To locate muscles and understand t
heir functions To develop specific weight trainin
g programs for specific goals
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FOUNDATIONS OF WEIGHT TRAINING
Weight Training Definitions The term weight train
ing describes a type of exercise that requires
the bodys musculature to move (or attempt to
move) against an opposing force, usually
presented by dome type of equipment.
The American Council on Exercise (ACE) defines
weight training as the process of exercising with
progressively heavier resistance for the purpose
of strengthening the musculoskeletal system.
Weight training typically refers only to normal
resistance training using free weights or weight
machines
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FOUNDATIONS OF WEIGHT TRAINING
Weight Training Terminology REPETITION one comp
lete movement of an exercise. It normally
consists of two phases the concentric muscle
action (lifting the resistance) and the eccentric
muscle action (lowering of the resistance).
SET a group of repetitions performed
continuously without stopping. Sets typically
range from 1 to 15 repetitions.
REPETITION MAXIMUM (RM) the maximum number of
repetitions per set that can be performed at a
given resistance with proper lifting technique
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FOUNDATIONS OF WEIGHT TRAINING
Weight Training Terminology POWER rate of perfo
rming work. Power during a repetition is defined
as the weight lifted times the vertical distance
the weight is lifted divided by the time to
complete the repetition. You can increase power
by decreasing the time to complete the repetition
or by increasing the weight lifted.
STRENGTH the maximal amount of force a muscle
or muscle group can generate in a specified
movement pattern at a specified velocity of
movement.
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FOUNDATIONS OF WEIGHT TRAINING
Types of Strength Training ISOMETRICS also know
n as static resistance training. Refers to a
muscular action during which no change in the
length of the muscle takes place. This type of
resistance training is normally performed against
an immovable object such as a wall, a barbell, or
a weight machine loaded beyond an individuals
maximal concentric strength. DYNAMIC CONSTANT EXT
ERNAL RESISTANCE TRAINING Describes resistance
training exercises in which the external
resistance or weight does not change and both a
lifting (concentric) and lowering (eccentric)
phase occur during each repetition. This type of
exercise is normally performed with free-weights
or various weight training machines.
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FOUNDATIONS OF WEIGHT TRAINING
Types of Strength Training VARIABLE RESISTANCE TR
AINING equipment that operates through a lever
arm, cam, or pulley arrangement. This type of
equipment alters the resistance in an attempt to
match the increases and decreases in strength
throughout the exercises range of motion.
ECCENTRIC TRAINING also called negative
resistance training. Refers to a muscular action
in which the muscle lengthens in a controlled
manner. Eccentric training can be achieved by
lowering resistances greater than 1 RM
(free-weights or machines). PLYOMETRICS more co
mmonly known as stretch-shortening cycle
exercises. The muscle is slightly stretched and
then shortens.
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FOUNDATIONS OF WEIGHT TRAINING
Benefits of Strength Training Increased muscle fi
ber size Increased muscle contractile strength I
ncreased bone strength Reduced risk for injury I
mproved ability to perform work or exercise
Improved body composition Increased metabolic rat
e
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GENERAL PROGRAM PLANNING CONSIDERATIONS
Factors That Affect Strength Training
GENDER. Although male and female muscle tissue
is essentially the same, men typically have more
muscle than women because the presence of
testosterone positively influences muscle size.
AGE. The rate of strength gains appears to be g
reater during the years of normal growth and
development, generally considered to be from ages
10 to 20 years. MUSCLE LENGTH. People with relat
ively long muscles have a greater potential for
developing size and strength than people with
relatively short muscles. MUSCLE FIBER TYPE. Peo
ple with a prevalence of fast-twitch muscle
fibers may obtain better results from their
strength-training program.
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GENERAL PROGRAM PLANNING CONSIDERATIONS
Strength Training Protocol WARM-UP a necessity f
or maximizing safety during strength training
workouts Should gradually increase the heart rate
, blood pressure, oxygen consumption, dilation of
the blood vessels, elasticity of the active
muscles, and the heat produced by the active
muscle groups Should consist of graduated aerobic
activity and flexibility exercises specific to
the biomechanical nature of the primary
conditioning activity The intensity of the warm
-up should be well below that of the primary
conditioning activity Helps prepare the mind and
body for the primary physical activity.
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GENERAL PROGRAM PLANNING CONSIDERATIONS
Strength Training Protocol PRIMARY STRENGTH TRAIN
ING ACTIVITY based on the exercisers goals
COOL-DOWN Purpose is to slowly decrease the hear
t rate and overall metabolism Activity used for c
ool-down should be low-level aerobic exercise,
similar to that of the conditioning exercise
Helps prevent the sudden pooling of blood in the
veins and ensures adequate circulation to the
skeletal muscles, heart, and brain
May aid in preventing delayed muscle soreness
Reduces any tendency toward post-exercise
fainting and dizziness.
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GENERAL PROGRAM PLANNING CONSIDERATIONS
Strength Training Resources VARIABLE RESISTANCE E
QUIPMENT Advantages safe, less balance required
, productivity in a short amount of time, less
supervision required, and ideal for circuit
training Disadvantages lack of development of b
alance and coordination and constrained movement
patterns FREE-WEIGHTS Advantages balance requi
red which results in better coordination and
greater muscle utilization, greater variability,
and exercises resemble real-life movements
Disadvantages requires strength to maintain
balance and coordination, accidents are more
likely to happen, spotters are required, complete
workouts may take more time, and inability to
train through the entire range of motion
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MAJOR MUSCLES AND THEIR FUNCTIONS
Muscles of the Leg GASTROCNEMIUS SOLEUS Collec
tively make up what is commonly referred to as
the calf muscle Major function is plantarflexion
of the ankle joint QUADRICEPS Make up the front
part of the thigh Major function is knee extensi
on HAMSTRINGS Make up the rear part of the thigh
Major function is knee flexion
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MAJOR MUSCLES AND THEIR FUNCTIONS
Muscles of the Leg GLUTEUS Commonly known as the
butt Major function is hip extension Upper Bo
dy Muscles LATISSIMUS DORSI Located on the outer
portion of the back just beneath the armpit
area Primary function is shoulder extension TRAP
EZIUS Back muscles targeted by shrug exercises L
ocated on the back of the neck and in the center
of the back Functions include scapular elevation,
depression, adduction
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MAJOR MUSCLES AND THEIR FUNCTIONS
Upper Body Muscles PECTORALIS MAJOR Located on
either side of the sternum Primary function is sh
oulder adduction BICEPS BRACHII Located on the f
ront of the arm, just above the elbow joint
Primary function is elbow flexion
TRICEPS BRACHII Located on the back of the arm, j
ust above the elbow joint Primary function is elb
ow extension
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MAJOR MUSCLES AND THEIR FUNCTIONS
Upper Body Muscles DELTOID Located at the top of
the upper arm, directly above the biceps and
triceps Major functions include shoulder flexion,
abduction, and extension
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SPECIFIC PROGRAMS FOR SPECIFIC GOALS
You wont know where youre going until you see
where youre at. 1-RM STRENGTH Choice of exerci
se, the specific movement patterns, and types of
muscle action needed are emphasized
Exercises to be emphasized are performed early in
the training session Heavy resistances (typically

( 2 minutes) Moderate to high number of sets (4
-10) for the primary exercises, low to moderate
number of sets (1-3) for assisting exercises
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SPECIFIC PROGRAMS FOR SPECIFIC GOALS
You wont know where youre going until you see
where youre at. POWER Choice of exercise and t
he specific movement patterns for power
development are typically multi-joint movements
Exercises to be emphasized are performed early in
the training session High intensity resistances v
aried over time, yet rarely are more than 5
repetitions performed in a set
Moderate to long rest periods ( 2 minutes)
Moderate to high number of sets (4-10) for the
power exercises, low to moderate number of sets
(1-3) for assisting exercises
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SPECIFIC PROGRAMS FOR SPECIFIC GOALS
You wont know where youre going until you see
where youre at. HYPERTROPHY Large variety of e
xercise choice or movement patterns
Exercises to be emphasized are performed early in
the training session Moderate to high intensity (
6-12 RM) Short rest periods (
h total number of sets per muscle group ( 3)
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SPECIFIC PROGRAMS FOR SPECIFIC GOALS
You wont know where youre going until you see
where youre at. LOCAL MUSCULAR ENDURANCE Choic
e of exercise, the specific movement patterns,
and types of muscle action needed for the sport
or activity are emphasized Muscles to be emphasiz
ed are trained early in the session
Low intensity (12-20 RM) Moderate rest periods b
etween sets and exercises (2-3 minutes) for long
repetition sets (20 or greater), and short rest
periods (30-60 seconds) between sets and
exercises for lower repetition sets (12-19)
Moderate number of sets (2-3)
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REFERENCES Fleck, S. J. Kraemer, W.J. (1997).
Designing resistance training programs (2nd ed.).
Champaign, IL Human Kinetics
Westcott, W.L. (1997). Muscular strength and en
durance. In R.T. Cotton (Ed.) Personal trainer
manual The resource for fitness professionals
(2nd ed.). San Diego, CA American Council on
Exercise.