BASIC PRINCIPLES OF BASIC PRINCIPLES OF WEIGHT TRAININGWEIGHT TRAINING

GOAL FOR GOAL FOR WEIGHTTRAINING:WEIGHTTRAINING:

To improve or maintain To improve or maintain performance in terms of performance in terms of

strength, endurance, and strength, endurance, and flexibility flexibility

PRIMARY BENEFITS:PRIMARY BENEFITS:improve muscle strengthimprove muscle strengthimprove muscle enduranceimprove muscle endurance

SECONDARY BENEFITS:SECONDARY BENEFITS:Muscle tone:Muscle tone:

– The shape of a muscle in its The shape of a muscle in its resting stateresting state

Muscle mass:Muscle mass:– The girth or size of a muscleThe girth or size of a musclePower:Power:

– The ability to apply force with The ability to apply force with speedspeed

3 PRINCIPLES3 PRINCIPLES

OVERLOADOVERLOADVARIATIONVARIATION

SPECIFICITYSPECIFICITY

Overload principleOverload principle: : – The application of greater The application of greater

than normal stress to a than normal stress to a muscle resulting in an muscle resulting in an increased capacity to do work.increased capacity to do work.

– Muscle will gradually adapt Muscle will gradually adapt – Then we will increase stress Then we will increase stress

againagain

EXAMPLEEXAMPLE1)-start week one benching 1)-start week one benching

130lbs.130lbs.-start the next week benching -start the next week benching 135lbs.135lbs.

2) -3 X 5 struggle on the 5th–stay 2) -3 X 5 struggle on the 5th–stay at that weightat that weight-3 X 5 - 5th is easy – move up -3 X 5 - 5th is easy – move up weightweight

increase amount of weightincrease amount of weightincrease # of reps. in a setincrease # of reps. in a set“” “” # of sets performed# of sets performed“” “” speed in reps RATIOspeed in reps RATIOdecrease time btn. Setsdecrease time btn. Sets

Variation Principle:Variation Principle:A.The alteration or modification of A.The alteration or modification of

exercises to work an entire muscle exercises to work an entire muscle or group of muscles. Helps combat or group of muscles. Helps combat boredom.boredom.

B. Change exercisesB. Change exercisesHamstring rehab. Hamstring rehab. – instead of leg raises do “rolly chair” TM instead of leg raises do “rolly chair” TM

races.races.Shoulder rehabShoulder rehab– push-upspush-ups– ball pushupsball pushups– ball crossesball crosses

Specificity Principle:Specificity Principle:A) The way in which an exercise A) The way in which an exercise

relates to the activity for which relates to the activity for which performance enhancement is performance enhancement is sought.sought.

B) The relationship btn. an exercise B) The relationship btn. an exercise and the specific activity.and the specific activity.

C) S.A.I.D. principleC) S.A.I.D. principle– S-specificS-specific– A-adaptationA-adaptation– I-impose I-impose – D-demandsD-demands

EXAMPLE: EXAMPLE: SoccerSoccer

– Goal:Goal:Quicker mvmt.Quicker mvmt.

– Plan:Plan:Explosive exercisesExplosive exercises

BaseballBaseball– Goal:Goal:

Shoulder musculature improveShoulder musculature improve– Plan:Plan:

Any activity w/ rotator cuffAny activity w/ rotator cuff

Flexibility?Flexibility?

-stretch muscle groups -stretch muscle groups where flex. is desired where flex. is desired

Tone? Tone?

-performing as many reps. -performing as many reps. as possible using as possible using

relatively light weight.relatively light weight.

Mass?Mass?

-heavy weight w/ fewer -heavy weight w/ fewer reps reps

Endurance?Endurance?-increase reps/sets -increase reps/sets

STRENGTHENING TERMSSTRENGTHENING TERMSConcentric contraction Concentric contraction

PositivesPositivesShortening of a contracted Shortening of a contracted musclemuscle

STRENGTHENING TERMSSTRENGTHENING TERMSEccentric contractionEccentric contraction

– NegativesNegatives– Lengthening of a contracted Lengthening of a contracted

musclemuscle– Most Beneficial. Why?Most Beneficial. Why?

TYPES OF EXERCISESTYPES OF EXERCISESIsometric exercise:Isometric exercise:

– A muscle contraction w/ no A muscle contraction w/ no motion that results in no change motion that results in no change in the length of the musclein the length of the muscle

– Neither lengthens nor shortensNeither lengthens nor shortens– Done by applying pressure on a Done by applying pressure on a

stable resistance.stable resistance.– Good test for muscle strengthGood test for muscle strength

CONT.CONT.Isotonic exerciseIsotonic exercise

– A muscle contraction produced by a A muscle contraction produced by a constant external resistanceconstant external resistance

– Use same weight throughout exerciseUse same weight throughout exercise– Weight trainingWeight training– Disadvantages:Disadvantages:

Requires some sort of equip.Requires some sort of equip.Increase likelihood of injuryIncrease likelihood of injury

– Advantages:Advantages:Most equip. is cheapMost equip. is cheap– can use household itemscan use household itemsEnhance proprioceptionEnhance proprioception– balance of weightbalance of weight– works surrounding musclesworks surrounding muscles

CONT.CONT.Isokinetic exerciseIsokinetic exercise

– Hydraulic or electronic Hydraulic or electronic exerciseexercise

– Cybex machineCybex machine– Usually used for testing Usually used for testing

strength not working out.strength not working out.– Allows for comparison btn. Allows for comparison btn.

affected and unaffected limbaffected and unaffected limb

PHASE’SPHASE’SPREPARATORY PREPARATORY PHASEPHASEBODY PARTS-BODY PARTS-– CHEST/TRI’SCHEST/TRI’S– BACK/BI’SBACK/BI’S– SHOULDERSSHOULDERS– LEGSLEGS– AB’sAB’s

MAX TESTINGMAX TESTING– 10 REP10 REP– 5 REP5 REP– 1 REP?1 REP?