OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training

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1 OPTION 4 Improving Performance How do athletes train for improved performance? Strength Training

2 1. strength training! The main goal of strength training is to increase the maximum force that a particular muscle group can generate. In general, this increase will occur provided you work against some form of resistance and exercise the muscles regularly at a sufficiently high intensity.! Strength training can involve a variety of techniques.! During strength training, elements of isotonic, isometric and isokinetic contractions can be used. Training sessions can incorporate elements of each, depending on the types of exercises, the equipment used and the type of strength development being sought.

3 MUSCULAR CONSTRACTIONS The three different types of muscular contractions are:! isotonic a force against an external load that remains constant throughout the movement! isometric a force performed at a constant angle against an immovable load! isokinetic a force generated during movement at a pre-set, fixed speed throughout the range of motion of! the joint.

4 Why Strength Train? People choose to begin a strength training program for a variety of reasons. These include a desire to:! develop muscular strength or endurance! develop power! lose weight! gain muscle definition.

5 Types of Strength Training There are three main types of strength:! maximum or absolute strength the maximum weight that can be lifted just once (one repetition maximum); for example, weightlifting! elastic strength (power) the ability to exert maximum force in a short time period; the product of strength and speed; common in explosive sports involving sprinting, jumping or throwing! endurance strength the capacity to exert a force repeatedly over an extended time; required in swimming, rowing and crosscountry skiing.

6 Resistance Training! Generally, resistance training refers to any exercise in which muscles contract against an external resistance with the aim of increasing strength, muscle size or muscle endurance. Under this general definition, the resistance may be elastic bands, hydraulics, weight machines or free weights.! However, the more specific use of the term resistance in training refers to exercises that use hydraulics or elastic bands as the resistance, rather than gravity.! Swimming pool exercise routines are one example of hydraulic resistance training. Another example involves hydraulic machines.! Elastic resistance bands and tubing are now becoming popular because of their portability and affordability.

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8 Weight Training! Weight training, or isotonic training, specifically refers to exercises that rely on gravity for resistance.! These exercises involve equipment such as barbells, dumbbells, weight stacks and plates to increase the force of gravity. They involve concentric and eccentric contractions.! During weight training exercises, the muscle strengthens throughout the full range of motion. However, the majority of the load is at the beginning, so this is the most difficult part of the lift. The resistance varies throughout the exercise depending on joint angles.

9 Isometric Training! Isometric exercises are those in which the joint angle remains constant and there is no lengthening of the muscle. An example is putting the palms of your hands together and pushing or holding a half-squat position for a period of time.

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11 Designing a Strength Training Program The eight steps in designing an effective and safe strength training program are: 1. Identify the goals or needs of the athlete. 2. Select exercises, considering whether they are multi-joint or single-joint exercises, and the muscle groups involved. 3. Determine the order of exercises. For example, you may alternate: lower and upper body exercises, push and pull exercises, power exercises, them multi-joint exercises, then single-joint exercises. 4. Determine the volume of the session (i.e. total amount of weight to be lifted). 5. Determine the intensity required (as percentage of 1 RM). 6. Allow rest periods between sets. These will be influenced by training status of the athlete and the training goal. 7. Determine the number of exercises. This will influenced by the athlete s background. 8. Determine the number of training sessions per week.

12 Incorporating Variations! Once you have established the muscle groups that need to be worked, you can consider different exercises or variations of exercises to continually challenge muscles.! An example is the lunge, where variations include split lunge, step out and back lunge, walking lunges, diagonal lunge, side lunge and backwards lunge.

13 Training Systems! To improve strength, an athlete needs to perform at least three sessions a week, whereas generally strength can be maintained with two sessions a week.! Beginners will usually start work on a program of 2 3 sets of repetitions, with the emphasis on technique.! However, once a base has been developed, more advanced overload training systems can be incorporated.

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