STRENGTH TRAINING GUIDELINES / PROGRAM DESIGN

A survey of strength training programs implemented by strength coaches and personal trainers would produce a wide array of training philosophies, routines, and strength training jargon.  When it comes to evaluating the plethora of strength training information available it is important to be an informed consumer.

     The guidelines of safe, efficient, and effective comprise a simple but comprehensive framework for understanding and designing strength training programs. 

SAFE

All activities in the strength training program must be performed in the safest manner possible. 

1. Perform all exercises in a slow and controlled fashion. By performing exercises slowly, the muscles being worked are forced to spend more time under tension (working).  This is what allows for increases in strength, not how much weight is lifted.  In addition the amount of stress on the joints is greatly reduced.
2. Eliminate dangerous exercises.  Some exercises are considered by some to be superior because of their "sport specific", or "functional carry over".  These assumptions are based not on scientific literature and findings but on weight lifting folklore and anecdotal evidence.  The bottom line is any exercise will increase strength and power as long as the individual works hard.  Some exercises are safer then others, our goal is to choose the safest possible (yet still productive) exercises.  An injury is bad; a weight room injury is inexcusable.
3. Exercise through a pain free range of motion.  Choose exercises that allow you to exercise through a full range of motion with no pain.  Understand the difference between pain and discomfort.  Pain in the joints is bad; discomfort in the muscles is good.                                                                                                                                                                                                                                                                                                                                                                  
   

                                                        

EFFICIENT

Efficiency in this instance can be defined as the ability of the strength training program to stimulate a desired response in the shortest amount of time.  Hard working individuals are the best kind.  They are willing to spend countless hours preparing for the sport, watching films, running drills, and practicing skills.  In these areas more is defiantly better in order to have perfect execution of a skill.  Unfortunately the same rule does not apply to strength training.  Intensity of effort is the determining factor on improvement, not how many sets or how many exercises.  Work hard on all exercises and strive to reach muscular fatigue in as few sets as possible.  Muscular fatigue is classified as the point when no more repetitions can be performed with good form in a safe manner.

EFFECTIVE

Strength training is a great activity provided the individual is gaining the benefits (stronger muscles and bones).  Unfortunately, just doing the exercises is not enough.  One must strive for improvement on each exercise if the workout is going to be effective. 

Consistency

In reality one tough workout means nothing.  In order to get stronger you must commit to training and make it a habit and not miss workouts.  On average you need to  strength  train 2-4 days each week.  It is also important to have a training program and stick to it; resist the temptation to change your workouts too frequently.  In addition use whatever equipment you have available, whether it is barbells, dumbbells, machines, rocks, or your bodyweight.  Just train!  

Progression

  Strength training must not only be intense but must also be progressive.  Every workout, on every exercise, the individual must try to either increase the amount of resistance lifted or number of repetitions performed.  (Progression does not have to be in Herculean amounts.  2-5 pound increases or 1-2 rep increases is fine.  The important thing is to make progression a priority)

Here is a chart to guide you through when to increase the resistance and by how much.  This chart is broken down by exercise modality and is based on a 12 repetition goal.

 

Perfect Repetitions

The repetition is the most important aspect of your training program, since this is where strength is gained or lost.  Unfortunately this is often the most over looked, simply lifting weights up and down will not generate maximum strength.

1. Raise the weight under control.  It should take approximately 2-3 seconds to raise the weight.  This is important early in exercise as the weight may seem light. As the set progresses and fatigue sets in try to lift as fast as you can under control, this is how maximum muscular strength is developed. (fast twitch muscle fibers)
2. Pause in the contracted position.  I will use the example of the leg extension.  Raise the weight and then pause when the leg is extended.  This will cause every muscle in the quadriceps to contract maximally and get stronger.  With out this pause some muscle fibers will not be reached and maximum strength will be lost.
3. Lower the weight slowly.  Lowering the weight uses the same muscles as raising the weight does.  Lowering the weight slowly allows the targeted muscle to work harder and therefore get stronger.  

 Chart progress.  A workout chart is the most important workout tool.  This is the only record you have to measure progress and see what works and what doesn't.  Sample workout charts are enclosed.

                               

Exercise Selection 

1. Types of Movement.  Essentially, there are two types of movement single-joint and multiple-joint.  A single joint exercise involves range of motion around 1 joint.  The advantage of a single joint movement is that it usually provides muscle isolation.  A multiple- joint movement involves more than one joint, causing more muscle mass to be worked.  As a rule of thumb most workout scripts should include both multiple-joint and single joint movements. 

2. Sequence of exercises.  When ever possible exercise muscle groups from largest to smallest:  (hips, legs, lower leg, chest, upper back, shoulders, triceps, biceps, forearms, abs, lower back).  Neck exercise should be done at the beginning of the workout, since they are an injury prone site that needs attention.

3. Exercise options.  It does not matter whether you choose to use barbells, dumbbells, machines, manual resistance, or rocks.  The muscles do not have eyes, or cognitive ability therefore can't determine where the stress is coming from (what type of exercise).  Use what ever equipment you have available that can be done safely.  

4. Program design / Workout Systems.  An exercise routine can take numerous forms, the only limitations are: available equipment and ones imagination.  The order of exercises and equipment used is not the most important factor when designing a program.  The attention to how each exercised is performed, and charted is the critical element.  The following is a sample of some commonly used designs, these are by no means perfect and the only way to do things.  Exercises can be added or substituted, based on personal preference, and available equipment.

 

Push-Pull	Body Part	Pre-Exhaust
Leg Press Leg curl Leg extension Calf Raise Barbell Bench Press Seated Row Db overhead press Press Underhand Lat pulldown Chest Fly Db Shrugs Triceps Push downs Biceps Curls Knee-ups Low Back Extension	DB Deadlift Hip Abduction Hip Adduction Leg curl DB incline press Chest Fly Assist. Chin-up Db Bent over row Lateral raise Upright row Db Curls Db Lying Triceps Extension  sit-ups Supermans	Leg extension Leg Curl (MR) Calf raise DB Lunges Pullover Seated Row Chest Fly Assist Dip Lateral raise (MR) DB overhead press Biceps Curls Wrist Flexion Triceps Pushdowns Push-ups MB Ab Crunch Torso Twist

 

 

Sets / Reps. 

There is a much heated debate among strength training professionals on how many sets should be performed and for how many reps.  Significant evidence exists supporting the fact 1 set of each exercise can produce equal benefits as performing multiple sets.  As a general rule a comprehensive workout can be performed using 12-18 sets per workout ( total body workout).  

     How many repetitions preformed should be based on an individuals goals, personal preference, and time of year (in season vs off season). There is no difference between high reps and low reps as far increasing strength.  Ones genetics will determine how much muscle is gained in regards to strength training.  The biggest myth in strength training is low reps with heavy weights will increase muscle size, and light weight for high reps will tone muscles.  In regards to how many reps, the muscles don't have little rep counters to calculate the appropriate amount of exercise needed to get stronger.  Any muscle responds to tension and the longer it is exposed the greater amount of strength will be achieved.

Region	Time Under Tension	Reps ( 6 sec. each)
Hips Lower Body Upper Torso Mid section	90-120 seconds 60-90 seconds 40-70 seconds 90-120 seconds	15-20 10-15 8-12 15-20

Post Fatiguing repetitions can be performed to increase intensity of ones workout.  These can take the form of breakdowns or manual resistance.

 

Strength Trainings Bottom Lines:

 

1. Strength training is vital to athletic success

 

2. Training should be performed consistently throughout the year

 

3. Train progressively and purposefully

 

4. Specific exercises, sets and repetition schemes are not that important

 

5. Intensity of effort should become you number one priority/