Training - Strength Training

Exercise scientists have identified nine elements that comprise the definition of fitness. The following lists each of the nine elements and an example of how they are used:

Strength

The extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)

Power

the ability to exert maximum muscular contraction instantly in an explosive burst of movements (lumping or sprint starting)

Agility

the ability to perform a series of explosive power movements in rapid succession in opposing directions (ZigZag running or cutting movements.

Balance

the ability to control the body's position, either stationary (e.g. a handstand) or while moving (e.g. a gymnastics stunt)/dd>

Flexibility

the ability to achieve an extended range of motion without being impeded by excess tissue, i.e. fat or muscle (Executing a leg split)

Local Muscle Endurance

a single muscle's ability to perform sustained work (Rowing or cycling)

Cardiovascular Endurance

the heart's ability to deliver blood to working muscles and their ability to use it (Running long distances)

Strength Endurance

a muscle's ability to perform a maximum contracture time after time (Continuous explosive rebounding through an entire basketball game)/dd>

Co-ordination

the ability to integrate the above listed components so that effective movements are achieved.

Weight Training

Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through strength training. Weight training is the most widely used and popular method of increasing strength.

Which weight training exercises?

The exercise must be specific to the type of strength required, and is therefore related to the particular demands of the event (specificity). The coach should have knowledge of the predominant types of muscular activity associated with the particular event, the movement pattern involved and the type of strength required. Exercises should be identified that will produce the desired development. Although specificity is important, it is necessary in every schedule to include exercises of a general nature - e.g.

• Power Clean
• Bench Press
• Back Squats
• Sit Ups
• Shoulder Press
• Chest Press
• Lat Pull downs
• Lower Back Extensions
• Tricep Press
• Calf Raise
• Bicep Curls
• Leg Curls
• Leg Extension/li>

These general exercises give a balanced development, and provide a strong base upon which highly specific exercise can be built.

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How Much?

The amount of weight to be used should be based on a percentage of the maximum amount of weight that can be lifted one time, generally referred to as one repetition maximum (1RM). The maximum number of repetitions performed before fatigue prohibits the completion of an additional repetition is a function of the weight used, referred to as repetition maximum (RM), and reflects the intensity of the exercise. A weight load that produces fatigue on the third repetition is termed a three repetition maximum (3RM) and corresponds to approximately 85% of the weight that could be lifted for 1RM.

How Many?

The number of repetitions performed to fatigue is an important consideration in designing a strength training programme. The greatest strength gains appear to result from working with 4-6RM. Increasing this to 12-20RM favours the increase in muscle endurance and mass.

Three sets of 8-12RM performed 3 days a week is a typical strength training programme. The optimal number of sets of an exercise to develop muscle strength remains controversial. In a number of studies comparing multiple set programmes to produce greater strength gains than a single set, the majority of studies indicate that there is not a significant difference.

Handling heavy weights in the pursuit of strength will require a recovery of 3-5 minutes between sets, but only minimum recovery should be taken if strength endurance is the aim. The majority of athletic events are fast and dynamic, and therefore this quality must be reflected in the athlete's strength work.

How often?

This is really linked with recovery since the body must be allowed to recover from the strenuous demands of strength training. As a 'rule of thumb' 48 hours should elapse between sessions. If training strenuously, any athlete will find it extremely difficult to maintain the same level of lifting at each session, and the total poundage lifted in each session would be better to be varied (e.g. a high, low and medium volume session) each week.

What sort of weight lifting equipment?

There are variable resistance machines and free weights. Variable resistance machines are effective tools for building strength and muscle tone and are designed to work the target muscle in isolation, without the assistance of the surrounding muscles. Free weights (barbells, dumbbells and machines that provide the same equal resistance to a muscle) allow you not only to target a particular muscle group but to engage other muscles that assist in the work. Once they are conditioned, these assisting muscles help you to increase the weight you use in training the target muscles in order to stimulate the most growth in muscle fibers. The assisting muscles help stabilize the body, support limbs and maintain posture during a lift. Lifting free weights improves your co-ordination by improving the neuromuscular pathways that connect your muscles to the central nervous system.

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Circuit Training

Circuit training is an excellent way to simultaneously improve mobility and build strength and stamina. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Injuries - Injury Prevention

Like most athletes, you undoubtedly want to lower your chances of incurring an injury while participating in your favourite sport. Injuries decrease the amount of time you can spend in leisure activities, lower your fitness, downgrade competitive performance, and can lead to long term health problems such as arthritis.

There are some general rules for injury avoidance which apply to all sports. Sports scientists suggest that injury rates could be reduced by 25% if athletes took appropriate preventative action.

Injury Prevention Tips

• Avoid training when you are tired
• Increase your consumption of carbohydrate during periods of heavy training
• Increase in training should be matched with increases in resting
• Any increase in training load should be preceded by an increase in strengthening
• Treat even seemingly minor injuries very carefully to prevent them becoming a big problem
• If you experience pain when training STOP your training session immediately
• Never train hard if you are stiff from the previous effort
• Introduce new activities very gradually
• Allow lots of time for warming up and cooling off
• Check over training and competition courses beforehand
• Train on different surfaces, using the right footwear
• Shower and change immediately after the cool down
• Aim for maximum comfort when travelling
• Stay away from infectious areas when training or competing very hard
• Be extremely fussy about hygiene in hot weather
• Monitor daily for signs of fatigue, if in doubt ease off.

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