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Strength Training Guidelines and Principles
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Sayers, A. (2008). the Nordic
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Ell A2 Nov 12
Prime Times January 2017
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STRENGTH TRAINING GUIDELINES -
there is no one perfect method of strength training that is superior to another there are a variety of training methods using different combinations of sets and repetitions that will increase strength
1. TRAIN TRAIN WITH AN AN APPROPRIA APPROPRIATE TE LEVEL LEVEL OF INTENSI INTENSITY TY
-
-
intensity is the most important controllable factor in determining a youth’s response from strength training the harder you train the better the response an appropriate level of intensity is performing each exercise to the point of muscular failure (muscle is exhausted, no additional repetitions can be performed) little intensity will result in little or no gains in muscular size or strength do not confuse intensity with a percentage of maximum weight if mature can perform negatives (partner lifts and lifter lowers) or regressions (partner decreases the amount of weight weight 25-!") after muscle failure (-5 reps)
2. ATTEMPT TTEMPT TO INCREA INCREASE SE THE RESISTA RESISTANCE NCE USED OR THE THE REPETITIONS PERFORMED EVERY WORKOUT
resistance must be progressive, cannot increase strength by doing the same weight and reps every wor#out - increase must be steady and systematic throughout program - progression should be in small increments$ but the weight must always be challenging (5" or less) - progression is an individual thing and should not be compared with others Read Free Foron 30this Days Sign up to vote title 3. PERFORM PERFORM SET(S) SET(S) OF EACH EACH EXERCISE EXERCISE TO THE POINT MUSCLE MUSCLE NotOF useful Useful Cancel anytime. Special offer for students:FATIGUE Only $4.99/month.
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4. REACH MUSCULAR FAILURE WITHIN A DEVELOPMENTALLY APPROPRIATE NUMBER OF REPETITIONS
T*#%#%& + W,*- T*#%#%& + W,
P,/0#!&/ + S-0 + R0 W#&,-0 (RM) R0- -#5 6-7% 0-0
-
B!" B#!$#%& uscular strength and power
B#!$#%&'T%#%& eneral *onditioning
ower lifters .restlers /ootball 0inesman 4ypertrophy
ost 1thletes, eneral ublic
6-5 0ow (7-8) 4eavy (85"9!") 2- minutes
T%#%& uscular +ndurance and tamina istance runners, cyclists, 3owers, wimmers
4ypertrophy and ascularization 6- ed% (8-62) ed% (:!"-8!")
ascularization 2- 4igh (62-67) 0ight (5!-75")
6 minute
! seconds
ad;ust weight accordingly to fall within these parameters, use muscle fatigue as a guideline You're Reading a Preview
VARIATIONS OF SETS AND REPETITIONS Unlock full access with a free trial.
1ll of the following systems are good for promoting muscle strength and Download With Free Trial endurance% O% S- < =ne set for each exercise% =ne or more exercises may be selected for each body part to be trained% +xcellent for beginners and those with limited time Read Free Foron 30this Days Sign up to vote titletheir regardless of T, S- < rovides good results for most people fitness goals% ost commonly used system% Useful Not useful Cancel anytime. R-#% 8 1lternate training days of specific muscle groups% >ever Special offer for students:S!#Only $4.99/month. train the same muscle group two days in a row •
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:. PERFORM EACH REPETITION WITH PROPER TECHNI;UE
-
a repetition consist of raising the weight to the mid-range position, pausing briefly and then returning the weight to the starting position%
-
.eight should be raised deliberately, controlled and without any ;er#ing movements%
-
hould ta#e about 6-2 sec
-
ause at mid position permits a smooth transition between raising and lowering of the weight and helps eliminate the effects of momentum
-
0ower weight should ta#e about -A seconds (ma#es exercise more efficient)
-
Bherefore each repetition should be about A-7 seconds
- 1 'uality repetition is done throughout the greatest possible range of motion
-
that safety allows < position of full stretch to a position of full muscular contraction and bac# to a position of full stretch You're Reading a Preview increases flexibility Unlock full access with a free trial.
ensures the entire muscle is being exercised Download With Free Trial
<. STRENGTH TRAIN FOR NO MORE THAN <= MINUTES PER WORKOUT
an inverse relationship exist between time and intensityD as the time or the
Master your length semester with Scribd of and activity increases, the level of intensity decreases Read Free Foron 30this Days Sign up to vote title & The New- York Times Useful Not useful transition time between one exercise and another will vary with a youth’s -
Cancel anytime.
Special offer for students:level Only $4.99/month. of conditioning, can proceed to the next exercise as they Ecatch their
breathF (6- min)
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production of protein which is needed for new muscle growth and repair% @n addition, protein ta#es up to 2A hours to move through the digestive system and will be utilized within the next two days of repair% *arbohydrates moves through the system within hours% Bherefore ta#e a carbohydrate drin# or meal about 2 hours before you wor#out and during the wor#out% 1fterwards, inta#e both a protein and carbohydrate snac# immediately after the wor#out%
?. WHENEVER POSSIBLE@ EXERCISE THE MUSCLES FROM LARGEST TO SMALLEST.
-
hips upper legs (hamstrings and 'uadriceps), lower legs (calves), upper torso (chest, upper bac# and shoulders), the arms (biceps, triceps and forearms), the abdominals and then lower bac#%
-
if smaller muscles are exercised first it may restrict the larger muscles from being exercised to their fullest
. STRENGTH TRAIN ON NONCONSECUTIVE DAYS. You're Reading a Preview during a wor#out < muscles get stronger during - muscles do not get stronger Unlock full access with a free trial. the recovery form a wor#out
-
Download WithisFree Trialdown and the recovery when weights are lifted, muscle tissue bro#en process allows the muscle time to rebuild itself
1=. KEEP ACCURATE RECORDS OF PERFORMANCE Master your semester with Scribd Read Free Foron 30this Days Sign up to vote title log what has been accomplished during each and every exercise of each & The New- York Times Useful Not useful and every strength session Special offer for students: Only $4.99/month.
Cancel anytime.
enables trainer to monitor progress and ma#es wor#outs more meaningful
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