PE 2 Basic Weight Training

Strength training principles

Basic Periodization
Introduction

 Strength Training is not synonymous to weight training in the purist sense

 Its goal is to increase a persons baseline strength. It is the basis for other aspects
of fitness for example;
 Power training is 30-90% of absolute strength
 Endurance training is 30-70% of absolute strength
 Therefore the class should be named as “PE 2 – Strength training”

 Most important is strength because strength will dictate intensity

 The higher the strength, the higher the buffer to do other activities
Contents

 Exercise Recommendations
 Common practices and its limitations
 Principles and variables of strength training
 Programming per phase / season
 Planning phases
Exercise Recommendations
There is no “one size fits all” program
Exercise Recommendations
Common practices and its limitations

 Interval training, bodybuilding, weightlifting, powerlifting, power training

Exercise Recommendations
Common practices and its limitations

 Interval training, bodybuilding, weightlifting, powerlifting, power training

Exercise Recommendations
Common practices and its limitations

 Interval training, bodybuilding, weightlifting, powerlifting, power training

Exercise Recommendations
Principles and Variables

1. Volume
2. Intensity
3. Number of Exercises
4. Order of Exercises
5. Number of reps and tempo
6. Number of sets
7. Rest interval
8. Strength training load patterns
9. Training Program Design
10.Exercise Prescription
Schoenfeld B., Ogborn D., Krieger J. 2017 Dose response relationship between weekly resistance
training volume increase in muscle mass: a systematic review. 2017 Jun 3;35 (11) 1073-82
Volume
General Guidelines
 Beginners can have 1-2 sets because
most gains are neural (Wilmore 2008,
Baechle and Earle 2007, Bompa and
Buzzicelli 2015)

 In general, training primary movers at

least twice a week will give
hypertrophic effects. No known study
has yet to compare 3x a week for
superiority over 2x a week if it has the
same total volume

(Shoenfeld B. Ogborn D., Krieger J. 2016. Effects of resistance training frequency on measures of
muscle hypertrophy: a systematic review and meta-analysis. Sports Med 2016. 46(11): 1689-1697)
Intensity

 Expressed in percentages of
1RM
 Proper intensity per volume
is determined by how much
the CNS is activated
 Supermaximum loads are
used to break plateaus or
overreaching
Intensity
General Guidelines
 RPE (rate of perceived exertion)
Number of Reps and Tempo

 Tempos divided by “-“correspond to the number of seconds per rep. i.e. 3-

1-x-1. “x” means to explode as fast as you can or ALL OUT effort
i. 3 – going down (eccentric)
ii. 1– pauses in between eccentric and concentric actions
iii. 1 – going up (concentric)
iv. 1 – in between reps

 CNS vs PNS fatigue considerations

 Hypertrophy and speed do not correlate with each other
Rest Intervals

 Baechle and Earle vs

Bompa and Buzzicelli
Recovery
(methods)

 Active rest (intensity zone 6)

 Complete and passive rest (sleep)
 Nutrition
 Psychological Recovery

 Manual therapy
 Heat and cold therapy
Exercise Recommendations
Planning the program

Periodization in relation to self regulation

1. Set a goal or standard – Fitness tests

2. Follow the Principles and variables to progress
3. Consistency > intensity
 Exercise Recommendations
Phases / seasons

Preparation Competitive Transition

Anatomical Hypertrophy Maximum Conversion Maintenance Cessation of Compensati

Adaptation (If necessary) Strength to specific of maximum strength on training
strength strength and training
power; specific
power strength
endurance,
muscular
endurance
(short,
medium,
long)
Foundations in Human Movement
Foundations in Human Movement

Anatomy

 Science of the structure of the body

 Basic and lowest portion of our pyramid for baseline knowledge
 Knowing the locations of bones, joints, soft tissues etc. can aid in knowing
what motions are safe for a specific task
 Basic anatomical movement to its smallest component
 Limitations with regard to activation or moving the body in a certain way
Foundations in Human Movement

Functional Anatomy

 Study of the body components needed to achieve or perform a human

movement or function
 In one motion, different muscle groups are contracting eccentrically,
isometrically and concentrically at the same time.
 Can be used to determine what motions are painful, and know which
specific portions in anatomy is affected
Basic movements

 Push
 Pull
 Squat
 Hinge
 Core
 Carry***
Basic movement - Pushing
Basic movement - pulling
Basic movement - Squat
Basic movement – Hinge/hip
Basic movement – core
Basic movement – Carry
Fundamental Movements

 Joint by joint approach for task manipulation

 Cervical-thoracic joint
 Scapular movements*
 Shoulder joint
 Hip joint
 Elbow joint
 Knee joint
 Ankle joint
Conclusion

 Know the start and end goal

 Create a regular schedule. Drop everything and go
 Master the basic movements
 Manipulate the variables in exercise according to your needs
 Use the joint by joint approach to adjust exercises