Strength Training: Needs Analysis & Exercise Selection

• Strength training involves using resistance to contract muscles, increasing strength, anaerobic endurance, and muscle size
• It is also known as resistance training
• Benefits include improved physical function, bone density, and metabolic rate
• Crucial for athletes and beneficial for general fitness

Needs Analysis

• Assessing the individual's needs and goals is the first step
• Considers the sport, position, training status, injury history, and physical testing results

Exercise Selection

• Choose exercises based on their relevance to the individual's goals
• Consider specificity, muscle balance, and exercise technique
• Core exercises recruit one or more large muscle areas
• Assistance exercises recruit smaller muscle groups
• Structural exercises load the spine directly or indirectly
• Power exercises are structural exercises performed explosively
• Exercises should promote muscle balance across joints and between opposing muscle groups

Training Frequency

• Training frequency depends on training status, exercise types, and overall training load
• Beginners typically train 2-3 times per week
• Intermediate lifters may train 3-4 times per week
• Advanced lifters can train 4-7 times per week, often using split routines
• Allow adequate recovery time (at least one rest day) between sessions targeting the same muscle groups

Exercise Order

• Exercise order affects fatigue and the quality of subsequent exercises
• Common approaches include:
  • Power exercises first, followed by core exercises, then assistance exercises
  • Alternate "push" and "pull" exercises
  • Alternate upper and lower body exercises
  • Perform exercises for priority muscle groups early in the workout
  • Perform pre-exhaustion exercises (isolation before compound) last

Training Load and Repetitions

• Load refers to the amount of weight lifted
• Repetitions refer to the number of times an exercise is performed
• The relationship between load and repetitions is inverse
• Higher loads are associated with fewer repetitions, and vice versa
• Load is often expressed as a percentage of the 1-repetition maximum (1RM)
• 1RM is the maximum weight an individual can lift for one repetition
• Repetition maximum (RM) is the maximum number of repetitions at a given load

Volume

• Volume refers to the total amount of work performed in a training session
• Calculated as sets × repetitions × load
• Single-set training may be appropriate for beginners or as a maintenance strategy
• Multiple-set training is generally more effective for strength and hypertrophy gains
• Varying volume within and between training cycles can help optimize results

Rest Periods

• Rest period length affects recovery and subsequent performance
• Rest periods depend on the goal of training, the load lifted, and the individual's fitness level
• Strength and power training typically requires longer rest periods (2-5 minutes)
• Hypertrophy training often uses moderate rest periods (30 seconds to 1.5 minutes)
• Muscular endurance training involves shorter rest periods (30 seconds or less)

Progression

• To continue making progress, the training program must be progressively overloaded
• Overload involves gradually increasing the demands on the body
• Methods of progression include:
  • Increasing the load
  • Increasing the volume (sets × repetitions)
  • Increasing the training frequency
  • Decreasing rest periods
  • Changing exercises
• Progression should be systematic and gradual to minimize the risk of injury

Variation

• Variation involves altering training variables to prevent plateaus and maintain motivation
• Methods of variation include:
  • Changing exercises
  • Varying the load and volume
  • Manipulating rest periods
  • Altering the exercise order
  • Using different training methods (e.g., isometric, plyometric)

Periodization

• Periodization refers to the systematic planning of training cycles to optimize performance
• Involves varying the volume and intensity of training over time
• Common periodization models include:
  • Linear periodization (gradual increase in intensity and decrease in volume)
  • Undulating periodization (daily or weekly fluctuations in volume and intensity)
  • Block periodization (concentrating on specific training goals in distinct blocks)

Warm-up and Cool-down

• A proper warm-up prepares the body for exercise
• Includes general aerobic activity, dynamic stretching, and specific exercises
• A cool-down helps the body recover after exercise
• Includes low-intensity aerobic activity and static stretching

Monitoring and Evaluation

• Regularly monitor and evaluate progress to ensure the program is effective
• Track training variables such as load, volume, and frequency
• Assess performance through physical testing (e.g., 1RM testing, jump testing)
• Adjust the program based on the individual's response

Safety Considerations

• Proper technique is essential to minimize the risk of injury
• Use appropriate spotting techniques when lifting heavy loads
• Ensure adequate hydration and nutrition
• Avoid overtraining by allowing sufficient rest and recovery
• Modify the program as needed based on individual factors and feedback