Strength Training for Women, Young Athletes and Senior Athletes

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Strength Training for Women, Young Athletes and
Senior Athletes

• Chapters 9-11

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Female Needs

• Upper body strength, size and power
• Less CSA than males and smaller diameter
• May use a bodybuilding program?
• Benefits are the same as males

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Myths? Page 176
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Strength and Power Development

• Heavy resistance (80-95) and low reps (3-5RM)
• P(fxd)/t strength vs. speed training
• High speed and acceleration training
• Typically 30-45 of 1RM for power
• Plyometrics and SAQ

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Periodized program Page 179
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Torque Power Velocity Curves
Power
Max
Torque
Force
Min
Vmax
0
1/3 Vmax
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Physiological Gender Differences

• Fewer and smaller fibers
• Quantity vs quality?
• Upper body absolute strength 40 of males
• Lower body absolute strength 70 of males
• Power 65 of males
• Lower body relative strength is SIMILAR
• Women may have larger type I than II fibers
• RFD and RVD less for women (neural bias)

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Figure 9.4
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Hormonal Differences

• 10-20 times less T than males
• Women adapt faster with type II fibers?
• Program design for women
• Free weights and machines and high intensity
• Upper body exercises
• Olympic lifting
• Functional strength
• Free weights over machines

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Figure 9.5
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Injury and Menstrual Differences

• Greater ACL injury in women
• Less thickness and smaller notch
• Neural bias?
• Problems with low calorie intake and intense
  lower body exercise (stress)
• Olympic athletes bottom of page 186
• Pregnant women Page 186
• Performance appears the same across the cycle
• Female athlete triad Page 187

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NSCA position stand on page 188
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Youth Training

• Safety is paramount SUPERVISION
• Injury comes from improper technique
• Epiphysis damage, bone fracture and stress
  fracture RISK are greater in youth
• Weight room vs. sports injuries
• Risk vs. benefit?

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When to Start?

• Psychological readiness (why?)
• Physiological readiness (size)
• Neural adaptations pre-puberty (quick and
  dramatic gains)
• Testosterone secretion by sex
• Benefits Page 203

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Figure 10.1
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Mythology

• Stunt children's growth
• Girls will get BIG
• Guidelines for youth
• Ready?
• Program design
• Technique
• Spotting
• Equipment safety
• Equipment fit
• Balanced program
• Growth plate damage

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Youth Program Design

• Beginners
• Body weight first
• Light weights
• Partner exercise
• Athletes
• Supervised
• 3 x week for 30-60 minutes
• NSCA POSITION STAND ON PAGE 208
• Periodized program on page 211

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Table 10.1
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Age and Strength

• Genetic and cultural
• Magnitude of training with age?
• Decline in strength with age
• Andropause and menopause
• Sarcopenia of type II
• Great decline at 6th decade and worse in women
• Loss of CSA
• Power loss with age (correlated with function)
• Physiological loss bottom of page 217

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Figure 11.1
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Figure 11.2
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Training for Seniors

• Dramatic strength gains in seniors?
• Neural changes
• Increase in CSA primarily type II (heavy
  resistance)
• Reduced testosterone
• Increase power with explosive exercise (Fma)
  Page 222
• Proper nutrition page 222

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Figure 11.3
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Recovery and Guidelines

• Longer time for rest (frequency)
• Interset?
• Greater muscle damage
• Joint stress with compression
• Increased bone health
• Program design is the same at any age
• Injury risk with weak bones and tissues

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Next Class

• Periodization 12-week chart