STRENGTH TRAINING

MACY L. TAGADUAR
 STRENGTH TRAINING
▪ any form of resistance training engaged in to
enhance muscle strength.
▪ Specific progressive resistance training
programs are needed to achieve high-level
muscular performance.
▪ The essential goal in high-level training is to provide the
optimal stimulus, so that the muscles adapt in the desired way.
Because the goals are clearly different for athletes interested in
strength/power, muscular hypertrophy, or muscular endurance,
it is important to follow appropriate programs.
▪ A basic progressive resistance program for overall good health
might involve performing a single exercise for each major
muscle group two or three times a week. This level of training
provides a regular stimulus to maintain healthy levels of
muscular strength and endurance. However, many people enjoy
challenging themselves to achieve higher levels of muscular
performance.
▪ Olympic weight-lifting competitors use free weights and compete
in two exercises: the snatch and the clean and jerk. Powerlifting
competitors use free weights and compete in three lifts: the
bench press, squat, and dead lift. Bodybuilding competitors use
several forms of resistance training and are judged on muscular
hypertrophy (large muscles) and definition of muscle.
▪Strength sports
Another aspect of strength training is
participation in the two strength sports of
weightlifting and powerlifting. The object in both
is to lift as much weight as physically possible, in
particular styles of lift, for one repetition.
▪Powerlifting
comprises the lifts of the bench
press, squat, and deadlift. Ironically,
powerlifting requires a large amount of
pure strength but little explosive power,
because the lifts are completed with
incredibly heavy weights that can be
moved only very slowly. Elite powerlifters
are arguably the strongest athletes in the
world.
▪ Weightlifting features two lifts; the snatch, and the clean
and jerk. In the snatch, the objective is to lift as much
weight overhead, as quickly as possible and in one movement;
in the clean and jerk, two movements are utilized. Both these
lifts are very technical and are performed powerfully and
explosively. Weightlifting is an Olympic sport and weightlifters
are arguably the most powerful athletes competing at an
Olympic game. The abilities required by the weightlifter
include technique, power, speed, strength, flexibility, and
courage. Although weightlifting is a sport in its own right, the
techniques of the clean and jerk and the snatch are used
extensively within sport-specific strength training and
conditioning, as well as in more general strength training, due
to their unparalleled ability to develop an individual’s power.
▪ Performers training for muscular endurance should
emphasize many repetitions with lighter weights.
▪ Completing multiple sets of 10 to 25 repetitions is required to
build endurance. Short rest periods of 1 to 2 minutes are
recommended for high repetition sets and periods of less than
1 minute should be used for lower-repetition sets. This
challenges the muscles to perform repeatedly and with little or
no rest. Variation in the order in which exercises are performed
is also recommended to vary the stimulus. Intermediate lifters
should aim for two to four times per week, but advanced lifters
may perform up to six sessions per week if appropriate
variation in muscle groups is used between workouts.
▪ Training for cardiovascular fitness along with strength training
can limit adaptations.
▪ The body adapts to the type of training that is performed. If
too much endurance training is performed, the body tries to
adapt to the needs of aerobic activity, and this makes it more
difficult to gain muscle mass or achieve maximal increases in
strength. The effect would only be an issue for competitive
strength or power athletes and should not detract people from
getting the important health benefits associated with moderate
amounts of aerobic activity. Regular aerobic activity is
considered essential for bodybuilders to help them reduce
unwanted body fat.
▪ Performers training for bulk and definition often use extra reps
and/or sets.
▪ Bodybuilders are more interested in definition and hypertrophy
than in absolute strength. Gaining both size and definition requires
a balance between strength and muscle endurance training. Most
bodybuilders use 3 to 7 sets of 10 to 15 repetitions, rather than
the 3 sets of 3 to 8 repetitions recommended for most weight
lifters. Sometimes definition is difficult to obtain because it is
obscured by fat. It should be noted that people with the largest-
looking muscles are not always the strongest.
GUIDELINES FOR STRENGTH TRAINING
Strong muscles are important for healthy bodies.
One way to keep muscles in shape is with strength
training. But performing muscle-strengthening
exercises the wrong way can do more harm than
good. Here are some guidelines to help you avoid
injury and keep your program on track
1.Always warm up and cool down properly.
2.Use proper form to avoid injuries and maximize gains. You can
learn good form through a class or one-on-one sessions with a
certified exercise professional.
3.Breathe out when you are lifting or pushing; breathe in as you
slowly release the load or weight. Never hold your breath while
straining. This action, called the Valsalva maneuver, can
temporarily raise your blood pressure considerably and can be
risky for people with cardiovascular disease.
4.Don't lock your joints; always leave a slight bend in your knees
and elbows when straightening out your legs and arms.
5.Don't be so eager to see results that you risk hurting yourself by
exercising too long or choosing too much weight. And remember that it's
important to rest muscles for at least 48 hours between strength training
sessions.
6.If you've been sick, give yourself one or two days off after recovering. If
you were ill for a while, you may need to use lighter weights or less
resistance when you first resume exercising.
7.Strength training exercises should not cause pain while you are doing
them. If an exercise or movement causes significant pain, stop doing it!
When performing an exercise, stick with a range of motion that feels
comfortable. Over time, try to gradually extend that range.
8.Listen to your body and cut back if you aren't able to finish a series of
exercises or an exercise session, can't talk while exercising, feel faint after
a session, feel tired during the day, or suffer joint aches and pains after a
session.