2. Please review the following Training
Principles from Chapter 2.
◦ Overload and recovery
◦ Specificity
◦ Individuality
◦ Maintenance and reversibility
◦ Progression, variation and periodization
3. Muscle Balance
◦ Maintaining a balance in the strength between the
pairs of opposing muscles
Biceps vs. triceps
Quadriceps vs. Hamstrings
Repetition Max
◦ The maximum number of times you can lift a given
weight.
1RM – max weight you can lift 1time
4. Isometric
◦ Static contraction / no change in muscle length
◦ Contraction against an immovable object
◦ Does not have the dynamic strength necessary for
sport performance
Isotonic
◦ Contractions against a consistent resistance.
Dynamics constant external resistance (DCER) more
accurate terminology
Concentric vs. eccentric
Free weights vs. machines (Table 6.1 page 87)
5. Isokinetic
◦ Contraction against a resistance that is varied
throughout the range of motion while speed
remains relatively constant.
◦ Advantages
High resistance training through whole range of
motion
Training at speed similar to sport
More concentric contractions / less muscle soreness
◦ Disadvantages
Expensive equipment
Limited ranges of motions and movements
6. Rep
◦ On complete cycle of an exercise
◦ Includes concentric and eccentric phases
Set
◦ A number of reps completed with out rest
Circuit training
◦ A method of putting sets together such that an athlete
does one set of each exercise before repeating sets of
any exercise.
Set-rep training
◦ A method of organizing training into multiple repeated
sets of one exercise before the next exercise.
7. Intensity
◦ Refers to amount of weight lifted.
◦ Influences by speed of rep.
Rest period
◦ The amount of time allowed between sets for
recovery.
◦ Longer rest periods are beneficial for strength and
power development.
8. Goals and Needs Assessment
◦ Necessary to know where you are and where you
want to go.
◦ Using fitness test to establish these needs.
◦ With good information and goals, you can design
programs to improves areas of weakness and
maintain strengths.
Core Stability
◦ Trunk and hips
◦ Part of the chain in power development.
◦ Improved performance and reduction in injuries
◦ Examples in Appendix B
9. Exercise Selection
◦ Major exercises
Greatest influence on strength development
◦ Assistant exercises
Specific training effect for a particular sport
◦ Supplementary exercise
Carefully selected, sport specific exercises
◦ Specialty exercises
Selected according to the athlete’s needs
Table 6.2 (page 90-97)provides some sport
specific examples.
10. Exercise Specificity
◦ Sport specific and athlete specific
◦ Modify existing programs to be more sport specific
Exercise order
◦ Warm-up
◦ Large muscle groups before smaller groups
◦ Multi-joint before single joint
◦ High intensity before low intensity
Frequency
◦ Depends on goals, athlete fitness level, intensity and
recovery.
◦ 2-4 sessions per week per muscle group
Velocity
◦ Speed of movement decreases as resistance is increased
◦ Strength development – slow movement with higher
resistance
◦ Power development – moderate to fast speeds.
11. The normal progression of resistance
training:
◦ Strength
◦ Power
◦ Power Endurance
12. Beginning strength athletes
◦ Resistance of about 60% - 70% 1RM
◦ 8-12 reps
Advanced strength athletes
◦ Resistance of about 80% - 100% 1RM
◦ 2-5 reps
Variety in load has been shown to be beneficial
Volume (Sets) will variety for individual athletes.
Rest periods
◦ Longer rest periods – beneficial to development of
strength
Summarized in Table 6.3 (page 100)
13. Power is the rate of doing work.
Traditional strength training focus on
strength at slow speeds not speeds required
for athletic performance.
Power Training – light to moderate loads at
high speeds, effectively increase sport
specific power.
Must have adequate strength before
developing power.
14. It is necessary to continue some strenght
work-outs to maintain base strength.
Table 6.4 (page 102) gives guidelines for
developing power while maintaining strength.
15. Athletic events require different ratios of
strength, power and power endurance.
It is optimal of duplicate the speed and
motion used in the sport.
Table 6.5 (page 103)
◦ Short-term power endurance
◦ Intermediate power endurance
◦ Long-term power endurance
Table 6.6 (page 103)
◦ Guidelines for developing power endurance
16. Progression
◦ Planned increases in training
Periodization
◦ Scheduled alterations in training loads that ensure
adequate time for recovery.
◦ Variation is programed at different levels: daily,
weekly, seasonal, and career.
◦ Resistance training programs are periodized into:
Preparatory
Strength
Power
Power Endurance
17. Learn proper lifting techniques
Prepare the muscles and connective tissue to
handle the strain of Strength Training.
Individualize several exercises for each
athlete.
Determine RM for each exercise, then decide
on appropriate training preparatory
resistance.
18. Dependent on needs of athlete and sport.
During the first 6-8 weeks changes will be
metabolic and improved muscle fiber
recruitment.
Refer back to Table 6.3 (page 100) for
guidelines
Figure 6.3 (page 107) – Gives guidance for
daily periodization.
19. High power sports may require 7-12 weeks
of power training, followed by 2-3 weeks of
taper.
Table 6.4 (page 102) for power training
guidelines
20. The athlete focuses more on repeated
overloading of specific muscles and
movements while maintaining movement
speeds similar to those used in competition.
Little changes in muscle hypertrophy seen,
most changes are increases the ability of
individual fibers to maintain the required
energy system for longer.
Table 6.5 and 6.5 (Page 108) offer guidelines
for power endurance training.
21. The higher the fitness level, the more training
is required to maintain the fitness level.
Paradox for high intensity athletes to
maintain high fitness while avoiding
overtraining.
22. Relative strength, power and endurance of
opposing muscle groups.
Opposing muscle balance
◦ Balance between primary and antagonist muscle
groups.
Bilateral balance
◦ Similar development on the two sides of the body.
Table 6.7 (page 110)
◦ Presents a few commonly accepted muscular
strength balance values for major joints.
23. Speed implies acceleration from a starting
point.
Acceleration implies power and maintenance
of speed.
Speed is an interplay of the various energy
systems. We will talk about these energy
systems in the next section.
Power and power endurance training are
essential to the development and
maintenance of speed.
24. Athletes perform speeds that they practice
Requires time and patience
Interval speeds should be 1-5 % above race
speeds.
Allow adequate rest between intervals.
Athletes should be well rested prior to speed
training.
During peaking - short max intervals on
limited basis.
25. Technique is the neural coordination
necessary for proper execution of a skill.
“Practice makes Permanent”
26. Training methods that develop power and
quickness.
Training the preload and elastic recoil present
in many sport skills.
Eccentric stretch stores up energy that is
quickly released during contraction.
Permit faster more powerful changes in
direction.
Table 6.8 (page 115) sample plyometric
program.
27. Most effective time to stretch is after activity.
Connective tissue is more plastic when
warmed by activity.
Fatigue muscle also benefits from increased
length with stretching following exercise.
28. Static
◦ Slow controlled – positions held for 10 seconds
◦ Post-exercise – effective for increasing flexibiliy.
Dynamic
◦ Mimic dynamic sport movements.
◦ Help to warm-up
PNF
◦ Combination of contract-hold-relax
29. Agility – the ability to change direction
quickly while maintaining control of the body.
Balance – the ability to maintain equilibrium.
