PEM 2104 STRENGTH TRAINING.pdf - Strength Conditioning Principles of Resistance Training Program Design PEM 2104 SPRING 2017 TRAMI WILLEY MS EP SPORT

PEM 2104 STRENGTH TRAINING.pdf - Strength Conditioning...

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Strength & Conditioning Principles of Resistance Training & Program Design PEM 2104 SPRING 2017 TRAMI WILLEY, MS, EP SPORT & EXERCISE SCIENCE UNIVERSITY OF CENTRAL FLORIDA
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What is resistance training? Resistance training (RT) - improve muscular fitness by exercising a muscle or muscle group against external resistance Methods Free weights Machines Body weight Resistance Bands
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What are some athletic benefits of resistance training? Improvements to strength Improvements to power Improvements to hypertrophy (growth in size) Improvements to muscle endurance In practical terms: sprint faster, better at agility (changing direction quickly without losing momentum), jump higher, punch harder, maintain strength and power longer
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What are some health benefits of resistance training? Prevents loss of muscle mass Prevents muscle weakness Prevents osteopenia and osteoporosis Lowers body fat Decreases blood pressure Improves cholesterol Strengthens the heart
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Where to start? Program Design VARIABLES These get manipulated for depending on goals Exercise Selection Exercise Order Exercise Intensity Length of rest Training volume Training frequency PRINCIPLES These are the basic rules for effective programs Specificity Overload Progression Individuality Reversibility Diminishing Returns
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The Principles SPECIFICITY PRINCIPLE The exercises you choose should be specific and relevant to your desired outcome. OVERLOAD PRINCIPLE – If you want to see improvements, you have to train the muscles in a way to which they are unaccustomed. PROGRESSION PRINCIPLE – If you want improvements to continue, you have to keep adding to the training stimulus.
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The Principles INDIVIDUALITY PRINCIPLE – People respond differently to the same training stimulus. REVERSIBILITY PRINCIPLE – Remove the training stimulus and the improvements disappear. PRINCIPLE OF DIMINISHING RETURNS – The better trained you are, the less improvements you see. Beginners experience large gains after a short amount of time. Experienced athletes make small gains over a long period of time.
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NEEDS ANALYSIS This is the beginning for any program – beginner through elite Analyze 3 areas of needs: Physiological What is the sport or activity? What energy system needs to be used? Are you training for strength, power, agility or body composition? Biomechanical What is the range of motion? What joints need to be trained? Medical – Are there previous or common sites of injuries?
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EXERCISE SELECTION RT exercises fall into 2 major categories STRUCTURAL / CORE (core meaning fundamental or central – not abdominals) Coordinated action between multiple muscle groups Involve 2 or more primary joints Receive priority in exercise selection because of greater transfer to sport activity Examples: Squat, bench, push press, deadlift, power clean
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