Weight Training 146 Teacher InService

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Weight Training 146Teacher In-Service

• Lee E. Brown, EdD, CSCSD

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Introduction to Strength Training

• Understand physiological foundation
• Safety
• Technique
• Modes and actions of exercise
• Program design

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Testing

• 1RM
• Large muscle groups only
• Involves technique
• 5 or 10RM
• Estimate 1RM
• Less stressful
• Correlation
• Handgrip

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Exercise Selection

• Modes
• Isotonic
• Isometric
• Elastic
• Actions
• Concentric-shorten
• Eccentric-lengthen
• Isometric-no change

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Spotting

• None with machines
• None with overhead lifts
• None with Olympic lifts
• From behind on free weights
• Safety first!

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Specificity

• Individual exercises for goal
• Work multi-joint
• Know muscles
• Know why?

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Periodization

• Vary the program
• Change exercises and volume
• Change intensity
• Undulate the program monthly

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Progressive Overload

• Gentle increases
• Specific adaptation to imposed demands
• Overload for goal of training

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General to Specific

• Start with large muscle groups
• Start with multi-joint
• End with single joints
• Small muscles last

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Simple to Complex

• Exercises (not daily routine)
• Learn simple exercises first
• Teach advanced after training age increases
• Machines to free weights

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Exercise Selection

• Core exercises first
• Assistance exercises last

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Frequency

• 2 to 3 times per week
• Increase with training
• Split routines
• Vary body parts

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Intensity (Load)

• 60-85
• Begin low and increase
• Choose relative to goals

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Repetitions

• 2-15 reps
• Load and reps are inversely related
• Load increases-reps decrease
• Decrease reps as program increases

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Volume

• Sets x reps
• Multiple vs. single sets
• Begin with single and move to multiple
• Anything works with beginners

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Super Sets

• Agonist then antagonist
• Saves rest time
• Speeds workout
• May decrease load
• Push/pull

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Rest

• Energy systems
• 11 to 51
• Increase rest with load
• Begin short and increase to long
• Load will determine rest

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Velocity

• Slow and controlled for strength
• 2-4 seconds each action
• Super slow does not work
• Super fast is too much momentum
• Explosive for Olympic only

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Breathing

• In and out
• In during eccentric
• Out during concentric
• Does not matter as long as breathing
• Must do valsalva for 1RM

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Children and Adolescents

• Lots of attention
• 8-12 reps
• 2-3 sets
• Lots of rest
• Major muscle groups

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Older Adults

• Lots of teaching
• 8-15 reps
• 2-3 sets
• Lots of rest
• Major muscles
• Functional

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Gender

• Females are not just small males
• No difference in program design
• Females lack testosterone
• Females lack hypertrophy
• Lower relative resistance
• Females 65 strength of males

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Age

• Maturational age
• Chronological age
• Training age

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Form over Function

• No bad exercises!
• Only contraindicated exercises
• Bad form on exercises

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Machines vs. Free Weights

• Machines easy to start
• Machines teach technique
• Machines dont use balance
• Free weights use accessory muscles
• Free weights are advanced
• Should teach both to everyone

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DOMS

• Delayed onset muscle soreness
• Eccentric actions
• Peaks at 48-72 hours
• Will resolve after few training sessions

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Weight Room

• Supervision
• Safety
• Teach why
• Test

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Syllabus

• Download from my web page
• Use as generic template
• http//faculty.fullerton.edu/leebrown/