STRENGTH TRAINING PROGRAM

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STRENGTH TRAINING PROGRAM

• BY
• DR. S. K. SINHA
• SAI, NSEC, KOLKATA

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RANGE OF RESISTANCE TRAINING MODALITIES

• Weight Training
• Plyometrics
• Hill running
• Sand Running
• Exercises with external resistance.
• Exercises with own body weight as resistance
• Isokinetic machines
• Exercises with boxes benches, boxes medicine ball
  etc.
• Exercises with elastic material.
• Exercises with environmental resistance e.g.,
  wind, slope etc.

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Why do we need weight training?
Better performance can be the product of number
of factors. This product is primarily the outcome
of efficient technique, the progression of speed
and 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.
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How do we get stronger ?
A muscle will only strengthen when force to
operate is beyond its customary intensity (
overload). Overload can be progressed by
increasing the- resistance e.g. adding 10kg
to the barbell number of repetition with
particular weight number of sets of exercise
intensity, i.e. reducing the recovery time
periods
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BENEFITS OF STRENGTH TRAINING

• INCREASED STRENGTH
• INCREASED MUSCLE MASS
• INCREASED FAT FREE MASS
• DECREASED BODY FAT
• IMPROVED MUSCLE TONE
• IMPROVED SPORTS PERFORMANCE

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Muscle fibre Hypertrophy

• Resistance training will increase the muscle size
  (hypertrophy).Muscle growth depends on the
  muscle fibre activated and the pattern of
  recruitment. Muscle growth is due to one or more
  of the following adaptation-
• Increased contractile proteins( actin myosin)
• Increased number of and size of myofibrils per
  muscle fibre.
• Increased amounts of connective, tendinous
  ligamentous tissues.
• Increased enzymes and stored nutrients

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DO YOU HAVE A GOOD RESISTANCE TRAININGTRAINING
PROGRAM FOR ME ?
GOAL
BEST PROGRAM
OF SPECIFIC INDIVIDUAL
NEED
SPECIFIC TYPE OF ADAPTATION DESIRED
TRAINING GOALS OF INDIVIDUAL
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OPTIMUM GAIN IN STRENGTH IS THE RESULT OF -
CONSISTENT TRAINING PROPER
VARIATION ADHERENCE TO BASIC PRINCIPLES
OF STRENGTH TRAINING INDIVIDUAL GENETIC
POTENTIAL
Performance Gain
Training Time
THEORITICAL TRAINING CURVE
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SETTING AND EVALUATING GOALS
Each training program must be designed to meet
the individual needs and training goals

• Individual fitness level
• Do not over stress on individual before it can be
  tolerated.
• Aware of an individuals starting fitness level
  and tolerance ability of an athlete.
• Follow stair case principles to progress in
  resistance training.

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STRENGTH
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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 the knowledge
of the predominant types 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 general nature e.g.
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• Power Clean
• Power Snatch
• Bench Press
• Back Squat
• Sit ups
• Shoulder Press
• Chest Press
• Lat Pull Down
• Lower Back Extension
• Triceps Press
• Calf Raise
• Bicep Curls
• Leg Extension
• Leg Press
• Butterfly (Pec Dec)

These general exercise gives a Balanced
development and provide a strong base upon which
highly specific exercises can be built.
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How Much?
The amount of weight to be used should be based
on a percentage of the maximum amount of weight
that can lifted one time, generally referred to
as one repetition maximum(1RM). The maximum
number of repetition 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 95 of
the weight that could be lifted for 1 RM.
For maximum result athletes should train
according to their genetic predisposition. An
athlete with a greater proportion of slow twitch
muscles would Adapt to an endurance training and
a muscular endurance programme using more
repetition of a lighter weight. An athlete with a
greater proportion of fast twitch muscles would
benefit from sprint training and a muscular
strength programme using fewer repetitions of a
heavier weight.
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Load Repetition Relationship

• The strength training zone requires to use loads
  in the range of 60 -
• 100 of 1 RM. The relationship of loads to
  number o reps. are
• Follows-
• 60 - 17 reps
• 65 - 14 reps
• 70 - 12 reps
• 75 - 10 reps
• 80 - 8 reps
• 85 - 6 reps
• 90 - 5 reps
• 95 - 3 reps
• 100 - 1 rep

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How Many?
The number of repetition performed to fatigue is
an important Consideration in designing a
strength training program. 5 8 RM
-greatest strength gain. 12 20 RM -favours
the increase in muscle endurance and mass

• How much load one will use depends upon what one
  wish to
• Develop-
• 1RM to 3RM neuromuscular strength
• 5RM to 8RM maximum strength by stimulating
  muscle hypertrophy
• 6RM to 12RM - muscle size with moderate gain in
  strength
• 12RM to 20 RM muscle size and endurance

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Rest Interval Between Sets

• The aim of recovery period between sets is to
  replenish the store
• of ATP and Creatine Phosphate (CP) in the
  muscles. An adequate
• Recovery means more reliance on the lactic acid
  (LA) energy
• pathway in the next set. Several factors
  influence the recovery
• period including
• Type of strength which is being developed.
• The load used in the exercise
• Number of muscle groups used in the exercise
• Physical Condition
• Body Weight
• A recovery 3-5 min. or longer will allow
  almost the complete
• Restoration of ATP / CP.

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MAJOR PROGRAM DESIGN COMPONENT FOR RESISTANCE
TRAINING

• NEED ANALYSIS
• ACUTE PROGRAM VARIABLE
• CHRONIC PROGRAM MANIPULATION
• ADMINISTRATIVE CONCERN

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NEED ANALYSIS - It consist of answering some
initial questions which affect other three
program design component. Major Questions
in need analysis are- 1.What muscle group
needs to be trained? 2. What are the basic
energy energy sources need to be trained? 3.
What type of muscle action should be used? 4.
What are the primary sites of injury for the
particular sports?
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• EXERCISE MOVEMENTS
• Specific Muscles
• Joint Action
• Contraction Mode
• Loading Needs
• METABOLISM USED
  
  ATP PC Source
• Lactic
  Acid Source
• Oxygen
  Source
• 
  
• 
  INJURY SITE
• 
  Most common site of Injury
  
  Site of
  previous Injury
  
  
  

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BIOMECHANICAL ANALYSIS

• Requires Examination of
• the muscle
• the specific joint angles designated for
  training

Muscles Angles Velocities Force
Slow motion film Or Video Tapes
Quantitative Analysis
Specificity in Resistance training-
Match the Exercise according to the following-
1 . The body joint around which
movement occurs. 2 . The joint range
of motion. 3 . The pattern of
resistance through out the range of motion.
4 . The pattern of limb velocity through out
the range of motion. 5 . Whether the
limb movement is concentric , eccentric, or
isometric.
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ACUTE PROGRAM VARIABLE

• 1 CHOICE OF EXERCISE
• STRUCTURAL
• BODY PART
• CONTRACTION MODE

• 2. ORDER OF EXERCISE
• LARGE MUSCLE GROUP FIRST
• SMALL MUSCLE GROUP FIRST
• ARM TO LEG or ARM TO ARM, LEG TO LEG

• NUMBER OF SETS
• 3-6 sets or more

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• 4. REST PERIOD ( BETWEEN SETS AND EXERCISE)
• SHORT lt 1 MINUTE
• MODERATE 1 TO 3 MINUTE
• LONG gt 3 MINUTE

• 5. REST PERIODS ( BETWEEN WORKOUTS)
• Depends upon recovery ability of an
  athlete.
• Three work out per week
• Split routine ( different body part
  exercised each day)
• Split Program ( different exercises for
  the same body
• parts performed each day

• 6. LOAD INTENSITY
• 6 or Less RM Maximal power out put
• 20 above RM muscular endurance
• Percentage of 1 RM ( ie., 70, 80, etc.)

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TIPS FOR WEIGHT TRAINING
1.Warm up and stretch for a good 15 20 Min
before you commence the Workout. 2.As soon as
poor technique is used the risk of injury
increases, stop before this happens, signs are
swinging of weights or straining in the face,
normally with your neck turned. 3.Work the muscle
smoothly and slowly to isolate the muscle you are
trying to work. Avoid rapid jerking
movements. 4.Concentrate on lowering the weight,
slower than when you lifted it. 5.Avoid dangerous
or high risk exercises, start with the basic and
develop good technique as you
progress. 6.Mimicking other people program should
be avoided. 7.Make sure that the weight are safe
, collars are on tight or adjustment pins are
well intact. 8.The area in which you train needs
to be safe, no weight or obstacle on floor,
plenty of headroom , with floor that is
strong enough, just in case of the drop of the
weight. 9.Avoid hyperventilation and holding of
your breath before and during lifting, unless you
are experienced lifter. Breath continuously
through out the exercise exhaling as you lift and

inhaling as you lower. 10. Avoid putting your
body through any unnatural motion, such as
excessive arching of spine or lifting with
rounded spine. 11. Lift weight closer to the body
and train with proper shoes with good grip.