Scope of Strength Training

Strength Training?

Professor Tudor Bompa, Ph.D

tudor.bompa@sympatico.ca 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 strengths sake - Str. Tr. Must consider the sports physiological profile / ergogenesis

Strength Training for Sports is Polluted by:

HIT Bodybuilding Olympic Weight Lifting Power Lifting Power Training Throughout the Year

Contractile Elements of the Muscle

Velocity of Movement

Twitch Response tetanus training

Percentage of ST/FT

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:

1. Develop joint flexibility 2. Develop ligaments and tendons 3. Develop core strength 4. Develop stabilizers 5. Train movements and not individual muscles

Principle of Progressive Increase Of Load in Training

Program Design
Duration of training hours

Training Volume
Number of sets and repetitions per exercise or training session

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 accidentbut rather by design!

Intensity (Load) of Training

Intensity

Intensity (Load) of Training

Intensity Values and Load Used in Strength Training

Expressed as a percentage of load of one repetition maximum (1 RM)

Intensity value Load Percent of 1RM Type of contraction

Determined by muscular effort and CNS energy expended

Supermaximum

105 +

Eccentric/isometric

A function of the strength of the nervous stimuli employed in training

3

Maximum

90-100

Concentric

Heavy

80-90

Concentric

Stimulus strength depends on the load, speed of movement, and variation of rest intervals between repetitions

Medium

50-80

Concentric

Low

30-50

Concentric

Number and Order of Exercises

Number and Type of exercises should be selected according to the following factors:

Number of Repetitions & Speed of Lifting

Higher Load Fewer Repetitions 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 70 60 Load percent 50 of IRM 40 30

Curve of load vs. number of repetitions

% of IRM 100 95 90 85 80 75 70 65 60 50 40 30

# of reps 1 2-3 4 6 8-10 10-12 15 20-25 25 40-50 80-100 100-150

FATIGUE

Too Many Exercises

OVERLOAD

20 10 1 5 10 20 30 40 50 60 100 150 200

The key to an effective program is adequate exercise selection...

Number of repetitions

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

Rest Interval
Suggested Guidelines for R.I. Between Sets for Various Loads and Their Applicable Circumstances
Load % 105+ (eccentric) 80-100 60-80 Speed of performance Slow Slow to medium Slow to medium Fast Slow to medium RI (minutes) 4-5 3-5 2 4-5 1-2 Applicability MxS, muscle tone MxS, muscle tone Muscle hypertrophy Power M-E

Athletes abilities

50-80 30-50

Athletes training potential

# of sets depends on

Training phase

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

Training Program Design

5 steps to follow when designing a strength training program
1. Select the Type of Strength
The sport specific combination of strength is selected based on the concept of Periodization and is phase specific

Training Program Design (contd)

4. Develop the Actual Training Program
The notation of load, number of reps, and number of sets is expressed as follows: 80% 10 4 Load # Reps Sets

Chart used to design strength training program: Ex. No. 1 2 3 4 5 Exercise

Leg Press Bench Press Leg Curls Half Squats Abd. Curls Dead Lift

Load, # Reps, # Sets

80 6 75 8 60 10 80 8 4 4 3 4

RI (min.) 3 3 2 3 2 2 -elem. of program - Load - # sets -ex. : function of to pha

2. Select the Exercises

Select training exercises according to the specifics of the sport, the athletes needs, and the phase of training

15 X 4 60 3 8

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 athletes 1RM

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
Pyramid Double-pyramid Skewed pyramid Flat pyramid
Flat Pyramid 90% 80% Warmup 60% 90% 90% 90% 90% 80%

Exercise Prescription
Analyse how the skill is performed Determine prime movers 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

Training Session Plan

Number of strength training sessions per micro-cycle: Athletes classification Importance of strength training in the chosen sport Phase of training

The Training Session Plan

T + SP + MxS/P In sports SPLIT ROUTINE is not acceptable

Microcycle Plan

Variations of Load increments

Dynamics of increasing load

Low-intensity microcycle

Medium-intensity microcycle

High-intensity microcycle

The Micro-cycle Plan

Suggested Options:

The Yearly Training Plan:

Peaking

Periodization of Biomotor Abilities

Preparatory
General preparatory Anatomical adaptation Specific preparatory Maximum strength Pre -comp Conversion -Power -Muscular endurance -Both

Competitive
Main competition

Transition
Transition

Variations of Periodization of Strength

Strength

Maintenance

Compensation

Endurance

Aerobic endurance

-Aerobic endurance -Specific endurance (ergogenesis)

-Specific speed * Alactic * Lactic * Speed enduranace

Specific endurance (ergogenesis)

Aerobic endurance

Speed

Aerobic & anaerobic endurance

-Alactic speed -Anaerobic endurance (ergogenesis)

-Specific speed -Agility -Reaction time -Speed endurance

Periodization of main biomotor abilities

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

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

Basketball (elite and college)

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

Football (elite and college)

Linemen
Linemen must be able to react explosively when the ball is put into play and withstand the opponents 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

Wide Receivers, Defensive Backs, Tailbacks

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

Martial Arts
Both aerobic and anaerobic energy systems must be developed over the long preparatory phase. Reactive strength and agility are necessary to respond to a opponents 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.
4 AA

May June July

Aug. Sept. Oct. Nov. Dec. Jan. Feb. Mar.

Competitive Maintenance: P Transition 6 Compen.

Preparatory

2 3 2 3 4 2 2 3 MxS P MxS P MxS Conv. to P

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

Periodization of Strength and its Effects on the Force-Time Curve

Variations in loading patterns

Variations in loading patterns for sports with weekly competitions

Variations of loading

Variations of loading 2 games/week

Anatomical Adaptation
Strength training program for the AA phase for a team sport (basketball, ice hockey, volleyball, lacrosse, baseball,etc).

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

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
Loading Pattern
Jan 7 - 13
80 3 6 80 2 8 60 2 10 60 2 10 70 3 10 80 3 6

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
95 5 2 95 3 2 70 3 10

R1/min
4 2 2 2

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

2-3

M/H

Maximum Strength MxS

A playerss ablility to generate MxS depends to a high degree on:

Training Methods for maximum Strength Phase

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. The capacity to recruite fast twitch (FT) muscle fibers. 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.

1. An increase in the number and the diameter of the contracting elements of the muscle, the myosins of the FT Fibers 2. The recruitment in greater number of FT Fibers. 3. MLM also increases the Testosterone level, representing, therefore another explanation why it improves MxS.

2. 3.

Maxex Training

The Importance Maximum Strength (MxS) For BASEBALL:

MxS P Speed,Pitching/Throwing Power, and Reaction/Agility

Power phase
Exercise

Conversion to Power
Example of the Ballistic Method Combined With Maximum Acceleration
Week1
2 x10 2x8 2 x 10 2 x 12 2 x 10 4x 4x

Week2
3 x 12 3 x 10 3 x 12 3 x 15 3 x 10 6x 6x

Week3
3 x 15 3 x 15 3 x 15 3 x 20 3 x 12 6x 6x

Medicine ball chest throws Jump squats and medicine ball chest throws Medicine ball overhead backward throws Medicine ball side throws (for each side) Medicine ball forward overhead throws Two-handed shot throws from chest followed by 15-meter/yard sprint Push-ups followed by 15-meter/yard sprint

Scope: develop power under fatiguing conditions

Plyometric training
Exercise

Conversion to Muscular Endurance

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. 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.

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

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
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

Incline bench press followed by a two-arm chest shot throw.

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).