1. All About Strength Training
Keep in mind…

2. What is strength training?
Strength training is using muscular force against resistance. Muscles adapt to any type of resistance.
The resistance can be:
1. A heavy object
2. One’s own body weight
3. Elastic resistance from bands
4. Types of machine resistance from pulleys or hydraulics.

3. Why is strength Training so important?

4. Strength training makes you stronger several ways…
- Builds muscle tissue.
- Improves the ability to coordinate your moving
parts.
- Improves how quickly you can move.
- Strengthening connective tissues such as
tendons.
- It can also create a demand for blood delivery,
engaging the cardiovascular system.

5. Benefits of Strength Training
Preserves and enhances muscle mass
Preserves and enhances metabolic rate
Improves bone density
Improves glucose tolerance and insulin sensitivity
Lowers risk of injury
Improves stamina for daily activities
Improves balance
Improves self-esteem
Enhances strength and endurance
Enhances speed, power, and agility
Improves overall body composition – Looking Good ;-)
Decreases bad cholesterol levels
Decreases blood pressure
Improves aerobic capacity- how long you can go.

6. Who Should strength train?
In the past, strength training was primarily used by athletes to enhance performance and/or increase muscle size.
However, strength training is now recognized as critical to everyone’s health and fitness — regardless of gender, age, or ability.

7. Specificity Bodies adapt to whatever demands we give them.
Strength training should be specific to movement needs.

8. Sets & Reps
You could lift a weight for 3 sets of 10 reps. (3x10)
Or you could lift it for 10 sets of 3 reps. (10x3)
In the second case, you can probably use a lot more weight. In both cases, you end up doing 30 total reps. Which one you choose depends on your goals.

9. Total number of repetitions for the workout.
Volume

10. Intensity 50% 1RM, and low intensity 75% 1RM, and medium intensity
Intensity is NOT – How hard you FEEL you’re working. Intensity IS – How heavy the weight is relative to your maximum potential (Max).
50% 1RM, and low intensity
75% 1RM, and medium intensity
95-98% 1RM, and high intensity

11. How much rest between sets??
The heavier the weight, and the more complex the lift, usually the longer the rest.
Heavy loads -
3-5 minutes of rest.
Moderate-intensity sets -
30-60 seconds.
Muscular endurance & low intensity -
20-40 seconds.

12. focus on complex, multi-joint, exercises
For strength and power

13. Sandbag carry. Tire flipping. Ropes Etc.
Functional Exercises
Sandbag carry. Tire flipping. Ropes Etc.

14. Exercise Sequencing
Put the harder exercises before the easy exercises.
Multi-joint before single-joint.
Squats before hamstring curls. Deadlifts before lower back extensions. Pull-ups before biceps curls.

15. Progression Ways to make progressions…
1. Increase the amount of weight.
2. Increase the repetitions performed.
3. Increase the sets completed.

16. Supersets Supersets alternate two or more exercises from set to set.
Example – 1 set of bench press;
1 set of dumbbell rows; 1 set of bench press; 1 set of dumbbell rows, etc.

17. Making it tougher! DROP SETS BURNOUT
Drop sets start with a heavier weight, then decrease the weight on subsequent sets.
Example – 10 reps with 100 pounds on squats, 8 reps with 80 pounds on squats, 6 reps with 60 pounds, and so on.
Doing reps to fatigue, rest briefly, then do a few more reps, rest briefly, do a few more reps, and keep going until total failure.
Example – 10 reps with 100 pounds on squats, rack it, rest, 4 reps with 100 pounds, rack it, rest, 3 reps with 100 pounds

18. string three or more exercises together with minimal rest in between
string three or more exercises together with minimal rest in between. The lifter typically rests for a longer period after each “round” of the entire circuit.
Circuits

19. Trying to do as many reps as possible within a time limit.
…and Tougher
DENSITY TRAINING
ISOMETRICS
Trying to do as many reps as possible within a time limit.
Holding a particular static position under resistance.

20. Planned variation is important!
You won’t get very good results if you just wander from machine to machine, or do the same things all the time
Planned variation is important!

21. Nutrition
It’s virtually impossible to excel at strength training without good nutrition habits. No matter how awesome your routine is, if your nutrition is poor then you won’t make many gains.