Handbook of Sports Medicine and Science. Strength Training for Sport

Transcription

1 Handbook of Sports Medicine and Science Strength Training for Sport

2 IOC Medical Commission Sub-Commission on Publications in the Sport Sciences Howard G. Knuttgen PM (Co-ordinator) Boston, Massachusetts, USA Francesco Conconi MD Ferrara, Italy Harm Kuipers MD, PM Maastricht, The Netherlands Per A.F.H. Renstrom MD,P~D Stockholm, Sweden

3 Handbook of Sports Medicine and Science Strength Tkaining - for Sport EDITED BY William J. Kraemer PhD The Human Performance Laboratory Department of Kinesiology Neag School of Education University of Connecticut Storrs, CT, USA Keijo Hakkinen PhD The Neuromuscular Research Center Department of Biology of Physical Activity University of Jyviiskyla Jyvaskyla, Finland b Blackwell Sclsnce

4 by Blackwell Science Ltd Editorial Offices: 9600 Garsington Road, Oxford OX4 2DQ 350 Main Street, Malden MA , USA 54 University Street, Carlton Victoria 3053, Australia Other Editorial Offices: Blackwell Wissenschafts-Verlag GmbH Kurfiirstendamm Berlin, Germany Blackwell Science KK MG Kodenmacho Building 7-10 Kodenmacho Nhombashi Chuo-ku, Tokyo 104, Japan Iowa State University Press A Blackwell Science Company 2121 S. State Avenue Ames, Iowa , USA First published Set by Graphicraft Limited, Hong Kong Printed and bound in India by Replika Press Pvt. Ltd The right of the Authors to be identified as the Authors of this Work has been asserted in accordance with the Copyright, Designs and Patents Act All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, except as permitted by the UK Copyright, Designs and Patents Act 1988, without the prior permission of the copyright owner. A catalogue record for this title is available from the British Library ISBN Library of Congress Cataloging-in-Publication Data Strength training for sport / edited by William J. Kraemer, Keijo HWen. p. ; cm.-(handbook of sports medicine and science) Includes bibliographical references and index. ISBN Weight training. 2. Exercise. 3. Physical Endurance. I. Kraemer, William J., II. Hakkinen, Keijo. IT[. Series. [DNLM 1. Muscles. 2. Sports. QT 255 S GV546 S ~ DISTRIBUTORS Marston Book Services Ltd PO Box 269 Abingdon, Oxon OX14 4YN (Orders: Tel: Fax: ) The Americas Blackwell Publishing c/oaidc PO Box Winter Sport Lane Williston, VT Malden, MA (Orders: Tel: Fax: ) Australia Blackwell Science Pty Ltd 54 University Street Carlton, Victoria 3053 (Orders: Tel: Fax: ) For further information on Blackwell Publishing, visit ow website: ishing.com The Blackwell Science logo is a trade mark of Blackwell Science Ltd, registered at the United Kingdom Trade Marks Registry

5 2 Training-specific characteristics of neuromuscular Contents performance, 20 Keijo Hakkinen 3 Developing a strength training workout, 37 William J. Kraemer 4 Periodization of training, 55 Steven J. Fleck List of contributors, vi Forewords by the IOC, vii Preface, ix Acknowledgements, x 5 Periodized training programmes for athletes, 69 Hiroshi Hasegawa, Joseph Dziados, Robert U. Newton, Andrew C. Fry, William J, Kraemer and Keijo Hakkinen 6 Special considerations in strength training, 135 Andrew C. Fry, Keijo Hakkinen and William J. Kraemer 1 A brief history of strength training and basic 7 Medical aspects and administrative concerns in principles and concepts, 1 strength training, 163 Andrew C. Fry and Robert U. Newton William J. Kraemer and Joseph Dziados Index, 177 V

6 List of contributors Keijo Hakkinen P ~D Professor/Vice Head, The Neuromuscular Research Center, Department of Biology of Physical Activity, University of Jyvdskyla, FIN Jyvdskyld, Finland Hiroshi Hasegawa MS Associate Professor, ~ pkoku University, Kyoto, Japan Joseph Dziados MD, MPH Department of Family Practice, Madigan Army Medical Center, Tacoma, WA 98431, USA Steven J. Fleck PhD ProfessorlChair, Department of Sport Sciences, Colomdo College, Colorado Springs, CO 80903, USA Andrew C. Fry PhD Associate Professor, Human Performance Laboratories, The University of Memphis, Memphis, TN , USA William J. Kraemer PhD Professor, Director of Research: Office of the Dean, Neag School of Education, The Human Performance Laboratory, Department of Kinesiology, University of Connecticut, Storrs, CT 06269, USA Robert U. Newton P ~D Associate ProfessorlDirector, Biomechanics Laboratory, The Human Performance Laboratory, Ball State University, Muncie, IN 47306, USA (formerly of Southern Cross University, Lismore, Australia] vl

7 Forewords by the IOC As recently as 50 years ago, strength training was not only considered ineffective for sports conditioning but potentially detrimental to the performance of athletes competing in particular sports. The various fears have been removed from consideration and an ever-growing body of knowledge has confirmed the efficacy of the proper application of strength training to improved performance in a wide variety of Olympic sports. This handbook will give to athletes, coaches, doctors all the relevant information concerning this specific training. I would like to thank the authors for such an educational handbook and the IOC Medical Commission for its constant help to the athletes in their search for excellence. Volume 111 in the Encyclopaedia series, Strength and Power in Sport (edited by Professor Paavo V. Komi) published in 1993, was devoted to a review of current scientific knowledge pertaining to the anatomical, biomechanical, and physiological factors involved in the expression of strength and maximal power during sports performance. This handbook, Strength Training for Sport, presents highly practical information on strength training programmes to enhance sport performance as based on the scientific information detailed in the Encyclopaedia. This volume applies information regarding a particularly important area of physical conditioning to the many sports in which strength and peak power are important factors of success. Strength Training for Sport constitutes yet another contribution of the IOC Medical Commission to the competitive success, health, and well-being of athletes participating at all levels of competition around the world. Prince Alexandre de Merode Chairman, IOC Medical Commission Juan Antonio Samaranch IOC President vii

8 Preface This book represents the fundamental knowledge needed by sports medicine and coaching professionals to understand and develop strength training programmes for athletes. The process of exercise prescription in strength training, while at times taking on more mythology than fact, should be based on a scientific approach to the needs of the athlete. Ultimately, individualized resistance training will best optimize the athlete s physical abilities needed to successfully compete and prevent injuries. Nevertheless, the development of a strength training programme must be approached by using the best available knowledge, determining the needs of the athlete and then developing a programme that represents the best starting point ultimately making changes over time with periodized training principles to meet the continuing changes in the needs of the athletes as their strength fitness improves. This text was developed to give the sports medicine and coaching professionals a fundamental background and understanding about this programme design process and the factors involved with strength training for athletes. Too often, many professionals in various aspects of sport lack a fundamental understanding of the process of strength training programme development and therefore fall victims to myths, fads, zealous philosophies, marketing science and ultimately are not able to carefully evaluate the massive quantity of misinformation being generated by a wide variety of sources on this topic. Strength training has always held a degree of mystery and imagination to people throughout the ages, as it deals with the fundamental human quality strength which has been valued with a reverence and awe as a part of human performance. Yet understanding its development and application to athletic performance has taken years of scientific study to understand its many dimensions and sport-specific applications. The pursuit of knowledge and understanding in a field that still remains dynamic and vital in its present day form requires conscientious study and the desire to be a lifelong student in the field. While this handbook is obviously not meant to provide a comprehensive source of the large body of literature on this topic, suggested readings and some references are provided at the end of each chapter to give you some other sources for further study on the topic covered. Ultimately it is our goal to make you more aware of the fundamental knowledge, process and approach to exercise prescription in strength training for athletes. William J. Kraemer Keijo HWnen ix

9 Acknowledgements We would first like to thank the International Olympic Committee, its Medical Commission, Prince Alexandre de Merode, and specifically the Sub- Commission on Publications in the Sport Sciences for this unique opportunity to develop such an important handbook on the topic of strength training. We feel that this book will play a very practical role in the understanding of strength training programmes for athletes. Strength training is one of the major cornerstones for any sports conditioning programme directed at improved performance and injury prevention. We would also like to acknowledge the dedicated efforts of Professor Howard G. Knuttgen for bringing such a handbook to reality and understanding the importance of the topic for all sports. We also thank Mr Nick Morgan for his efforts in the production of this handbook and for having patience with such a demanding process. As Editors, we feel this book will make a unique contribution to the application of strength training in sports conditioning programmes. The process of developing a strength training programme is now more than ever based on a combination of solid science and careful decisions in its prescription by the strength and conditioning professionals. We acknowledge the important and valuable contributions to the production of this handbook by each of our esteemed colleagues. This was truly an international team effort by a group of scholars who have worked tirelessly in this area of study for many years. X