1. DEVELOPING STRENGTH PE 8 – FALL 2005 John Balano Head Strength and Conditioning Coach City College of San Francisco

2. DEVELOPING STRENGTH Numerous studies in this field Numerous studies in this field Use caution reviewing research Use caution reviewing research What works for one may not for all What works for one may not for all Empirical vs. Research Empirical vs. Research

3. MAXIMUM STRENGTH DEVELOPMENT Work with consistently hard effort Work with consistently hard effort Some work to near failure Some work to near failure Set Set # of repetitions of an exercise Repetition Repetition single exercise movement single exercise movement

4. MAXIMUM STRENGTH DEVELOPMENT Exercise Directive Notation Samples: Exercise Directive Notation Samples: –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 (1 X 10)(1 X 8)(1 X 6) = 3 Sets: 1 X10, 1 X 8, 1 of 6 (24 total reps) –3 80/5 = 3 sets of 5 reps with 80 lbs (15 total reps OR a volume of 1200 lbs)

5. MAXIMUM STRENGTH DEVELOPMENT Early research Early research –Berger 1962 Optimum = 3 X 6 Optimum = 3 X 6 Significant gains with other combinations of sets and reps Significant gains with other combinations of sets and reps –Berger 1963

6. MAXIMUM STRENGTH DEVELOPMENT 70% - 100% of 1RM 70% - 100% of 1RM 1 – 12 Reps 1 – 12 Reps Viitasalo (1981): ≤ 8 Reps Viitasalo (1981): ≤ 8 Reps Subsequent Studies: 4 – 8 Rep Range Subsequent Studies: 4 – 8 Rep Range

7. MAXIMUM STRENGTH DEVELOPMENT Schmidtbleicher (1986) Schmidtbleicher (1986) Strength Potential Reached Faster if: Strength Potential Reached Faster if: –Initially focus on developing muscle mass –Lower repetitions favoring muscle recruitment and CNS –Hypertrophy = Increase muscular cross-section (mass) –6 – 12 rep range (Body Building) –Recovery ≈ 3:00 –Maughan (1986): Cross-sectional area of whole muscle

8. MAXIMUM STRENGTH DEVELOPMENT 1 – 5 Reps @ 85% - 100% 1 – 5 Reps @ 85% - 100% Nervous System Nervous System Better Recruitment Better Recruitment Competitive Lifting (USSR) Competitive Lifting (USSR)  98%; 1 - 3 rep range  Recovery = 5 min Plus  More volume Ø effective  Slow = change in technique  Implications for sport

9. ELASTIC STRENGTH DEVELOPMENT Improve Maximal Strength and/or Improve Maximal Strength and/or Speed of Coordinated Muscle Contraction Speed of Coordinated Muscle Contraction Harre (1973) Harre (1973)  75% loading  4 – 6 sets  6 – 10 reps  5:00 recovery between sets

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

11. ELASTIC STRENGTH DEVELOPMENT Unwise developing elastic strength in isolation Unwise developing elastic strength in isolation Develop elastic strength in conjunction with maximum strength Develop elastic strength in conjunction with maximum strength

12. ELASTIC STRENGTH DEVELOPMENT Activity and CNS Stimulation Activity and CNS Stimulation Stimulate Prior to Exercise Stimulate Prior to Exercise EX. Common USSR Means for Sprint Acceleration: EX. Common USSR Means for Sprint Acceleration: –Few short jumping exercises –Prepares the CNS for more explosive work

13. ELASTIC STRENGTH DEVELOPMENT Super-Set Super-Set Max Strength Activity + Elastic Strength Exercise Max Strength Activity + Elastic Strength Exercise Max Strength = 85% - 100% 1RM Max Strength = 85% - 100% 1RM Elastic Strength = 55% - 60% 1RM Elastic Strength = 55% - 60% 1RM Use Discretion Use Discretion Must Not Exceed a 4 Week Cycle Must Not Exceed a 4 Week Cycle

14. ELASTIC STRENGTH DEVELOPMENT Often times, elastic strength development is performed more effectively away from the barbell… …example: Jumping with a weighted belt

15. ELASTIC STRENGTH DEVELOPMENT …another means would though gymnastics

16. ELASTIC STRENGTH DEVELOPMENT …another means would be utilizing a medicine ball

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

18. ELASTIC STRENGTH DEVELOPMENT General Elastic Strength Protocol General Elastic Strength Protocol  6 – 10 repetitions  4 – 6 sets  5 minute recovery time (minimum)  Evaluated through bound and jump tests

19. STRENGTH DEVELOPMENT Strength Endurance “ The foundation of training in Strength Endurance lies in the ability to perform the highest possible number of repetitions against a loading which is greater than what is normally experienced in an activity.”

20. STRENGTH DEVELOPMENT Strength Endurance There are many various Strength Endurance exercises. They are broken into two (2) specific groups:  Activity Specific  General

21. STRENGTH DEVELOPMENT Strength Endurance Examples of Activity Specific exercises… …running in snow

22. STRENGTH DEVELOPMENT Strength Endurance … running uphill

23. STRENGTH DEVELOPMENT Strength Endurance … running through sand

24. STRENGTH DEVELOPMENT Strength Endurance …dragging a weight

25. STRENGTH DEVELOPMENT Strength Endurance …climbing with a backpack

26. STRENGTH DEVELOPMENT Strength Endurance Examples of General exercises… …like a circuit

27. STRENGTH DEVELOPMENT Strength Endurance Circuit Training Rules of Thumb: Circuit Training Rules of Thumb:  Repetitions ≈ 50% - 70% of 1RM  Intensity 40% -60% of maximum  Optimal recovery between sets

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

29. STRENGTH DEVELOPMENT Strength Endurance “Recommendations vary as to the precise number of sets and repetitions to be used.”

30. STRENGTH DEVELOPMENT Strength Endurance Summary of Research : Summary of Research :  10 – 30 repetitions  30% - 60% intensity  :30 – 2:00 recovery These options provide great flexibility within an exercise protocol

31. STRENGTH DEVELOPMENT Strength Endurance Lighter Loads Lighter Loads  To fatigue Improve Max Strength Improve Max Strength  Limited gains More endurance More endurance Athletes Athletes  Work Capacity  GPP Younger active people Younger active people  Many exercises  General strength base

32. ECCENTRIC STRENGTH DEVELOPMENT “A muscular contraction in which the muscle lengthens.”

33. ECCENTRIC STRENGTH DEVELOPMENT Elastic Eccentric Work Elastic Eccentric Work Resistance < Max Strength Resistance < Max Strength Here is an example of the acceptance of the body’s momentum as one moves into the basic throw position in the Shot Put…

34. ECCENTRIC STRENGTH DEVELOPMENT …or the landing/take-off phase in the Triple Jump

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

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

37. Plastic Eccentric STRENGTH DEVELOPMENT Example… An individual can only attempt to control the barbell held overhead. However, they will lose the struggle against resistance…

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

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

40. Plastic Eccentric STRENGTH DEVELOPMENT Advocated as Best way to Increase Strength Advocated as Best way to Increase Strength Dangers are Inherent Dangers are Inherent Experienced Lifters Experienced Lifters Mature Athletes Mature Athletes

41. Plastic Eccentric STRENGTH DEVELOPMENT Suggested Protocol: Suggested Protocol:  ≈ 120% 1RM  1 – 5 repetitions  4 – 6 sets  5:00 recovery  Evaluate through maximal lifts

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

43. STRENGTH DEVELOPMENT Isometrics Pushing Against an Immovable Object Pushing Against an Immovable Object Roots in 1950’s Roots in 1950’s Daily Strength gains with 2/3 Maximal Isometric Contraction for :06s Daily Strength gains with 2/3 Maximal Isometric Contraction for :06s

44. STRENGTH DEVELOPMENT Isometrics Fleck and Schutt 1985 Fleck and Schutt 1985  Strength gains doubtful Brunner 1967 Brunner 1967  Ø strength gains by claimed margin

45. STRENGTH DEVELOPMENT Isometrics Value of Isometrics Value of Isometrics –Posture –Core Stability –Postural Strength

46. STRENGTH DEVELOPMENT Isometrics