developing strength pe 8 – fall 2005 john balano head strength and conditioning coach city college...

DEVELOPING DEVELOPING STRENGTHSTRENGTH

PE 8 – FALL 2005PE 8 – FALL 2005

John BalanoJohn Balano

Head Strength and Head Strength and Conditioning CoachConditioning Coach

City College of San City College of San FranciscoFrancisco

DEVELOPING STRENGTHDEVELOPING STRENGTH

Numerous studies in Numerous studies in this fieldthis field

Use caution reviewing Use caution reviewing researchresearch

What works for one What works for one may not for allmay not for all

Empirical vs. ResearchEmpirical vs. Research

MAXIMUMMAXIMUM STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT

Work with consistently Work with consistently hard efforthard effort

Some work to near failureSome work to near failure

SetSet # of repetitions of an # of repetitions of an exerciseexercise

RepetitionRepetition single exercise movementsingle exercise movement

MAXIMUMMAXIMUM STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENT

Exercise Directive Notation Samples:Exercise Directive Notation Samples:

– 3 X 5 = 3 Sets of 5 reps (15 total reps)3 X 5 = 3 Sets of 5 reps (15 total reps)

– 3 X 3 X 5 = 3 Total: 3 Sets of 5 reps (45 total reps)3 X 3 X 5 = 3 Total: 3 Sets of 5 reps (45 total reps)

– 3 X (1 X 10)(1 X 8)(1 X 6) = 3 Sets: 1 X10, 1 X 8, 1 of 3 X (1 X 10)(1 X 8)(1 X 6) = 3 Sets: 1 X10, 1 X 8, 1 of 6 (24 total reps)6 (24 total reps)

– 3 80/5 = 3 sets of 5 reps with 80 lbs3 80/5 = 3 sets of 5 reps with 80 lbs(15 total reps OR a volume of 1200 lbs)(15 total reps OR a volume of 1200 lbs)

MAXIMUMMAXIMUM STRENGTHSTRENGTH DEVELOPMENTDEVELOPMENT

Early researchEarly research– Berger 1962Berger 1962

Optimum = 3 X 6Optimum = 3 X 6

Significant gains Significant gains with other with other combinations of sets combinations of sets and repsand reps– Berger 1963Berger 1963


70% - 100% of 1RM70% - 100% of 1RM

1 – 12 Reps1 – 12 Reps

Viitasalo (1981): Viitasalo (1981): ≤ 8 Reps≤ 8 Reps

Subsequent Studies: 4 – 8 Rep Subsequent Studies: 4 – 8 Rep RangeRange


Schmidtbleicher (1986)Schmidtbleicher (1986)

Strength Potential Reached Faster if:Strength Potential Reached Faster if:– Initially focus on developing muscle massInitially focus on developing muscle mass– Lower repetitions favoring muscle recruitment and CNSLower repetitions favoring muscle recruitment and CNS

– HypertrophyHypertrophy = Increase muscular cross-section ( = Increase muscular cross-section (massmass))– 6 – 12 rep range (6 – 12 rep range (Body BuildingBody Building))– Recovery ≈ 3:00Recovery ≈ 3:00

– Maughan (1986): Cross-sectional area of Maughan (1986): Cross-sectional area of wholewhole musclemuscle


1 – 5 Reps @ 85% - 100%1 – 5 Reps @ 85% - 100%

Nervous SystemNervous System

Better RecruitmentBetter Recruitment

Competitive Lifting (USSR)Competitive Lifting (USSR) 98%; 1 - 3 rep range98%; 1 - 3 rep range Recovery = 5 min PlusRecovery = 5 min Plus More volume Ø effectiveMore volume Ø effective Slow = change in techniqueSlow = change in technique Implications for sportImplications for sport

ELASTICELASTIC STRENGTHSTRENGTH DEVELOPMENTDEVELOPMENT

Improve Maximal Strength and/orImprove Maximal Strength and/or

Speed of Coordinated Muscle Speed of Coordinated Muscle ContractionContraction

Harre (1973)Harre (1973) 75% loading75% loading 4 – 6 sets4 – 6 sets 6 – 10 reps6 – 10 reps 5:00 recovery between sets5:00 recovery between sets


““To acquire elastic To acquire elastic strength one must strength one must concentrate on the concentrate on the quality of the quality of the movement with movement with selected loading selected loading that allows that allows quick/explosive quick/explosive repetitions.”repetitions.”


Unwise developing Unwise developing elastic strength in elastic strength in isolationisolation

Develop elastic Develop elastic strength strength in in conjunctionconjunction with with maximum maximum strength strength


Activity and CNS Activity and CNS StimulationStimulation

Stimulate Prior to ExerciseStimulate Prior to Exercise

EX. Common USSR Means EX. Common USSR Means for for Sprint AccelerationSprint Acceleration::– Few short jumping exercisesFew short jumping exercises– Prepares the CNS for more Prepares the CNS for more

explosive workexplosive work


Super-SetSuper-Set

Max Strength Activity Max Strength Activity ++ Elastic Strength Elastic Strength ExerciseExercise

Max StrengthMax Strength = 85% - 100% 1RM = 85% - 100% 1RM

Elastic StrengthElastic Strength = 55% - 60% 1RM = 55% - 60% 1RM

Use DiscretionUse Discretion

Must NotMust Not Exceed a 4 Week Cycle Exceed a 4 Week Cycle


Often times, elastic Often times, elastic strength strength development is development is performed more performed more effectively away effectively away from the barbell…from the barbell…

……example: example: Jumping with a Jumping with a weighted beltweighted belt


……another means would another means would though though gymnasticsgymnastics


……another means another means would be utilizing would be utilizing a a medicine ballmedicine ball


““When seeking to develop When seeking to develop elastic strengthelastic strength, , always ensure that adequate recovery is always ensure that adequate recovery is allowed so that fatigue will not interfere allowed so that fatigue will not interfere with the execution of the exercise”with the execution of the exercise”


General Elastic Strength ProtocolGeneral Elastic Strength Protocol

6 – 10 repetitions6 – 10 repetitions

4 – 6 sets4 – 6 sets

5 minute recovery time (minimum)5 minute recovery time (minimum)

Evaluated through bound and jump testsEvaluated through bound and jump tests

STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENTStrength EnduranceStrength Endurance

“ “ The foundation of training in The foundation of training in Strength Strength EnduranceEndurance lies in the ability to perform lies in the ability to perform the highest possible number of the highest possible number of repetitions against a loading which is repetitions against a loading which is greatergreater than what is than what is normally normally experiencedexperienced in an activity.” in an activity.”


There are many various There are many various Strength Strength EnduranceEndurance exercises. They are exercises. They are broken into two (2) specific groups:broken into two (2) specific groups:

Activity SpecificActivity Specific

GeneralGeneral


Examples of Examples of Activity SpecificActivity Specific exercises…exercises…

……running in snow running in snow


……running running uphilluphill


……running through sandrunning through sand


……dragging a weightdragging a weight


……climbing with climbing with a a backpackbackpack


Examples of Examples of General General exercises… exercises…

……like a like a circuitcircuit


Circuit Training Circuit Training Rules of Thumb:Rules of Thumb:

Repetitions Repetitions ≈ 50% - 70% of 1RM≈ 50% - 70% of 1RM

Intensity 40% -60% of maximumIntensity 40% -60% of maximum

Optimal recovery between setsOptimal recovery between sets


““To develop the strength endurance To develop the strength endurance factor, it is necessary to utilize a protocol factor, it is necessary to utilize a protocol with a high number of repetitions.”with a high number of repetitions.”


““Recommendations Recommendations vary as to the vary as to the preciseprecise number number of sets and of sets and repetitions to be repetitions to be used.”used.”


Summary of Research :Summary of Research :


30% - 60% intensity30% - 60% intensity

:30 – 2:00 recovery:30 – 2:00 recovery

These options provide great flexibility within These options provide great flexibility within an exercise protocolan exercise protocol


Lighter LoadsLighter Loads To fatigueTo fatigue

Improve Max StrengthImprove Max Strength Limited gainsLimited gains

More enduranceMore endurance

AthletesAthletes Work CapacityWork Capacity GPPGPP

Younger active peopleYounger active people Many exercisesMany exercises General strength baseGeneral strength base

ECCENTRICECCENTRIC STRENGTHSTRENGTH DEVELOPMENTDEVELOPMENT

““A muscular contraction in which the A muscular contraction in which the muscle lengthens.”muscle lengthens.”


Elastic Eccentric Elastic Eccentric WorkWork

Resistance Resistance < Max Strength< Max Strength

Here is an example of the Here is an example of the acceptance of the body’s acceptance of the body’s momentum as one moves momentum as one moves into the basic throw position into the basic throw position in the in the Shot PutShot Put……


……or the landing/take-or the landing/take-off phase in the off phase in the Triple JumpTriple Jump


““The requirement The requirement to develop an to develop an individual’s individual’s ability to ability to perform such perform such muscular muscular activity has activity has made popular made popular methods such methods such as depth jump as depth jump training.”training.”

Plastic EccentricPlastic EccentricSTRENGTHSTRENGTH DEVELOPMENTDEVELOPMENT

“ “ Plastic EccentricPlastic Eccentric work is any work work is any work where the resistance imposed is where the resistance imposed is greater than the individual’s greater than the individual’s maximum maximum isometric strengthisometric strength at any point in the at any point in the functional range of motion.”functional range of motion.”


Example…Example…

An individual can An individual can only attempt to only attempt to control the control the barbell held barbell held overhead. overhead. However, they However, they will lose the will lose the struggle against struggle against resistance…resistance…


……one may be able to one may be able to press (concentric) press (concentric) 100kg in the barbell 100kg in the barbell flat bench and be flat bench and be able to use 120kg able to use 120kg while resisting while resisting against lowering the against lowering the barbell (eccentric).barbell (eccentric).


““Because of the greater amount of Because of the greater amount of resistance during an isometric movement, resistance during an isometric movement, muscular tension is greater than during muscular tension is greater than during isometric or concentric contractions.”isometric or concentric contractions.”


Advocated as Best Advocated as Best way to Increase way to Increase StrengthStrength

Dangers are InherentDangers are Inherent

Experienced LiftersExperienced Lifters

Mature AthletesMature Athletes


SuggestedSuggested Protocol: Protocol:

≈ ≈ 120% 1RM120% 1RM


4 – 6 sets4 – 6 sets

5:00 recovery5:00 recovery

Evaluate through maximal Evaluate through maximal liftslifts

STRENGTH DEVELOPMENTSTRENGTH DEVELOPMENTIsometricsIsometrics

““Isometric (a.k.a. static) training is a Isometric (a.k.a. static) training is a muscular contraction hat occurs muscular contraction hat occurs with no change in muscle length.”with no change in muscle length.”


Pushing Against Pushing Against an Immovable an Immovable ObjectObject

Roots in 1950’sRoots in 1950’s

Daily Strength Daily Strength gains with 2/3 gains with 2/3 Maximal Isometric Maximal Isometric Contraction for :06sContraction for :06s


Fleck and Schutt Fleck and Schutt 19851985

Strength gains doubtfulStrength gains doubtful

Brunner 1967Brunner 1967 Ø strength gains by Ø strength gains by

claimed marginclaimed margin


Value of IsometricsValue of Isometrics– PosturePosture– Core StabilityCore Stability– Postural StrengthPostural Strength

developing strength pe 8 – fall 2005 john balano head strength and conditioning coach city college...

Documents

strength potential

rmelastic strength

maximum strength development70

john balanohead strength

total reps3 x

lbs15 total reps

combinations of sets

quickexplosive repetitions