Strength Training Program – Necessary Basic information to obtain results.

-- Most of the information contained in this handout is based on information

gathered, researched, and presented by the National Academy of Sports

Medicine (NASM) to its fitness professionals. Information contained in this

document is adapted from materials presented in the NASM-PES manual.

What Are the Health Benefits Associated with Strength Training?

A. Improved Cardiovascular Efficiency B. Beneficial Endocrine and Serum Lipid Adaptations

a. Endocrine system -- The endocrine system is instrumental in regulating mood, growth and development, tissue function, metabolism, and sexual function and reproductive processes.

b. Endocrine system – hormone regulation c. Serum Lipid Adaptations – Potential changes to total cholesterol,

LDL, HDL, and triglycerides in the blood. i. Changes in body composition also associated with these

positive changes C. Increased Lean Body Mass = altered body composition D. Decreased Body Fat = altered body composition E. Increased Metabolic Efficiency – burn more calories at rest and while

exercising F. Increased Tissue Tensile Strength – strength/thickness of muscles, tendons,

and ligaments G. Increased Bone Density

a. Important in the treatment and prevention of osteoporosis b. This is accomplished through the compressive forces associated with

strength training and the muscle actions pulling on the bones. Again, maximum results start with compound exercises.

Program Design Principles

A) Overload – in order to elicit physical and physiological results from a

program, there must be a stimulus great enough to produce a response.

Simplistic definition is to do more than what the body considers normal.

a. The overload is applied through the manipulation of the acute

variables associated with strength training. Some of the main

variables you may already be aware of are frequency, intensity,

and time (the F.I.T. principle). Acute variables determine the stress

upon which the body will create specified adaptations (changes).

i. Acute variables are as follows:

1. Volume = sets x reps for a specific body part/muscle

a. All training is cumulative, and too much can lead to

overtraining and injury

b. Volume of training is determined in part based on

the following factors: Goals, phase of training, age,

injury status, work capacity, nutritional

considerations, and recoverability.

c. Volume is inversely related to intensity. The greater

the intensity, the lower the volume, the less intense,

the greater the volume.

2. Intensity

a. Typically expressed as a percentage of the 1 rep

maximum.

i. The 1 rep maximum is the maximum amount of

weight that can be lifted one time for a given

exercise with correct form

3. Frequency = How often one performs the exercise routine

a. Generally 3 – 5 times per week. Remember the

three R’s (rest, recover, and rebuild)

4. Duration (Time) = both the time per session and the

length of the selected phase.

a. Training programs that exceed 60 minutes to 90

minutes per session, not including a warm-up and

cool down, are associated with lower overall energy

levels, and they can cause hormonal and immune

system responses that can negatively affect a

training program.

b. Training phases typically last 4 – 8 weeks, as this is

the amount of time it typically takes for the body to

adapt to the training stimulus.

5. Repetition Tempo = the speed at which one executes the

lifts performed.

a. This variable takes into account the three types of

muscle contractions that occur through a lift

(muscle contraction spectrum)

i. Concentric = muscle shortens to produce

force and accelerate movement

ii. Isometric = muscle producing a force with no

movement, and creates optimal stabilization

strength

iii. Eccentric = muscle lengthens to reduce force

and decelerate movement

6. Exercise Selection = choosing exercises based on the

specific goal in mind. The goal is also commonly associated

with the phase of a periodized program. (i.e.

stabilization/endurance phase, strength phase, power

phase)

a. Exercises can be selected based upon the number

of body joints used, movements performed, and

adaptations desired.

i. Total Body: and example would be a squat-curl

press, or squat/deadlift row.

ii. Multijoint/Compound Exercises: exercises that

utilize movement of two or three joints

iii. Single Joint/Isolation Exercises: exercises that

focus on isolating one major muscle group or

joint.

b. Scientific research has found that to develop

optimum strength, the use of total body and multijoint

exercises are most beneficial.

7. Exercise order = perform exercises that require the most

energy first such as total body or multijoint. Choosing

exercises that isolate a muscle or joint can compromise

stability when moving on to more demanding exercise and

lead to potential injury or movement pattern dysfunctions.

8. Rest Interval = Time allotted between sets of an exercise

or between exercises

a. Rest interval is underutilized, but it has a great deal

of importance on the results attained from the exercise

program.

b. The rest interval is assigned based on the stress to

the energy system and the body’s ability to replenish

the muscle’s primary energy sources (ATP and CP)

c. Depending on the intensity of the activity, there will

be a varying degree of ATP needed to complete the

task. (Example: If an exercise is being performed at

95% of 1 rep max, then there is a need for close to or a

complete replenishment of ATP and CP, thusly, the rest

interval between sets or exercise will be greater)

9. Plane of motion = There are three planes of motion, and

most exercises occur in only one of them. By creating and

unstable environment (like an exercise on a stability ball),

the body needs to recruit more muscle to stabilize the other

planes that are not involved.

a. Sagittal Plane = cut body into R and L parts.

Exercises in this plane run along or against the plane

(Think of the plane as a large window).

b. Frontal Plane = cut body into front and back

c. Transverse Plane = rotation on or about a central

axis

10. Muscle Action = movements created by the muscles or

movements.

B). Principle of Specifcity — simply stated, the results one gets from a training

program is related to what demands are placed upon it. For example, if the

goal of the training program is to develop power, then power must be

produced in the training. If cardiovascular endurance is a goal, then one

must participate in activities that stimulate an overload of the

cardiovascular system.

a. Many people have misconceptions on specificity. One such

misconception is that the only way to lose weight is through

cardiovascular exercise because of how many calories it burns.

Strength training too burns calories, and causes an elevated metabolic

rate for up to 24 hours following the session.

b. People also too often abuse the principle of specificity in terms of

abdominals. People often feel that by doing crunches and sit-ups,

they will produce “six-pack abs”. Although crunches will strengthen

and tone the rectus abdominus muscle (specificity), they will not

produce the visibility of the muscle through the subcutaneous fat.

c. Another example of misconstruing knowledge and specificity is core

training. Again, people do crunches as a primary exercise in core

training; however, the core is comprised of much more than the rectus

abdominus muscle. The rectus abdominus muscle flexes the spine,

which is in the sagittal plane, but the core is mostly important in

controlling the body in the transverse plane.

d. Again, the body adapts exclusively to the demands or stresses

placed upon it, and it can commonly be referred to as the SAID

principle (specific adaptations to imposed demands). The demands

placed on the body must match the goals of the training. Also, if the

demands are placed upon the body incorrectly, the adaptation too

will be faulty (incorrect lifting form).

C). Principle of Variation – Planned changes in an exercise program is

required to continually stimulate change. Simply stated, the body will only

continue to produce change/adaptations if the stimulus is regularly

modified. Continuing to provide the exact same stimulus repeatedly will

cause the body to stop adapting.

a. Specific combinations of volume and intensity produce specific

training adaptations.

i. High Volume training creates cellular changes such as the

following:

1. Increased cross sectional area of the muscle (size)

2. Increased mitochondrial density (energy producers in

cells)

3. Increased metabolic efficiency (caloric utilization)

4. Improved lean body mass

5. Decreased body fat

6. Improved Blood-Lipid serum profile (increased HDL,

decreased LDL, decreased Triglycerides – cholesterol

screening)

ii. High Intensity training creates neural changes – the simple take

home message from the following listed items/terms is that the

body is better able to produce power, recruit muscle fibers,

stimulate more muscle contractions, and have the muscles work

together to accomplish the task.

1. Increased rate of force production (more power)

2. Increased Rate coding

3. Increased Motor Unit recruitment (more muscle fibers

utilized)

4. Increased motor unit synchronization

5. Increased Neromuscular coordination

6. Decreased neural inhibition

b. It is suggested in the scientific literature that prolonged training

periods with high intensity and low volume results in tissue overload,

neural fatigue, and eventual over-training (injury, decreased

performance, and fatigue). Therefore, appropriate planned variation

is key to the success of a training program. D). Principle of Progression – training programs should have planned progressions (easier to harder) to reduce chance of injury and ensure proper results.

a. Progression is closely linked with overload and specificity.

b. People should allow at least 2 weeks for the body to respond and adapt before changing the overload.

PROGRAM DESIGN CONTINUUM

GOAL/ ADAPTATION

REPS SETS INTENSITY REST PERIOD

Power 1 – 10 3 – 6 30% - 45% of 1 RM or < 10% Body weight

3 – 5 minutes

Strength 1 – 12 3 – 6 70% - 100% 1 RM 45 sec – 5 minutes

Stabilization 12 - 25 2 – 3 50% - 70% 1 RM 0 sec – 1.5 minutes

OR GOAL/ ADAPTATION

REPS SETS INTENSITY REST PERIOD

Power 1 -10 3 – 6 30% - 45% of 1 RM or < 10% Body weight

3 – 5 minutes

Max Strength 1 – 5 4 – 6 85% - 100% 1 RM 2 – 5 minutes Hypertrophy 8 - 12 3 – 4 70% - 85% 1 RM 45 – 90

seconds Endurance 12 - 25 1 - 3 40% - 70% 1 RM 30 – 60

seconds

GOAL/ADAPTATION VOLUME (sets x reps) TEMPO Power 6 – 30/ exercise x/x/x Max Strength 4 – 20/ exercise 1/1/1 – x/x/x Hypertrophy 24 – 36/ exercise 3/2/1 – 1/1/1 Endurance 36 – 75 / exercise 4/2/2 – 4/2/1

Tempo: X = as fast as possible.

A/B/C = where A is eccentric, B is isometric, and C is concentric

Dependant upon what resource one uses, the recommendations may vary slightly, but generally speaking, they will be close. I have given the recommendations shown above, as they are what I use as a certified professional through the NASM.

Development of the adaptations is much like a pyramid. At the base of the pyramid is stabilization, then comes varying types of strength, and then comes power. Without a proper base, a pyramid cannot stand; therefore, a strength program should not ignore stabilization as without that base, injury or improper adaptation is likely.