PE 2 Basic Weight Training
Strength training principles
Basic Periodization
Introduction
Strength Training is not synonymous to weight training in the purist sense
Its goal is to increase a persons baseline strength. It is the basis for other aspects
of fitness for example;
Power training is 30-90% of absolute strength
Endurance training is 30-70% of absolute strength
Therefore the class should be named as “PE 2 – Strength training”
Most important is strength because strength will dictate intensity
The higher the strength, the higher the buffer to do other activities
Contents
Exercise Recommendations
Common practices and its limitations
Principles and variables of strength training
Programming per phase / season
Planning phases
Exercise Recommendations
There is no “one size fits all” program
Exercise Recommendations
Common practices and its limitations
Interval training, bodybuilding, weightlifting, powerlifting, power training
Exercise Recommendations
Common practices and its limitations
Interval training, bodybuilding, weightlifting, powerlifting, power training
Exercise Recommendations
Common practices and its limitations
Interval training, bodybuilding, weightlifting, powerlifting, power training
Exercise Recommendations
Principles and Variables
1. Volume
2. Intensity
3. Number of Exercises
4. Order of Exercises
5. Number of reps and tempo
6. Number of sets
7. Rest interval
8. Strength training load patterns
9. Training Program Design
[Link] Prescription
Schoenfeld B., Ogborn D., Krieger J. 2017 Dose response relationship between weekly resistance
training volume increase in muscle mass: a systematic review. 2017 Jun 3;35 (11) 1073-82
Volume
General Guidelines
Beginners can have 1-2 sets because
most gains are neural (Wilmore 2008,
Baechle and Earle 2007, Bompa and
Buzzicelli 2015)
In general, training primary movers at
least twice a week will give
hypertrophic effects. No known study
has yet to compare 3x a week for
superiority over 2x a week if it has the
same total volume
(Shoenfeld B. Ogborn D., Krieger J. 2016. Effects of resistance training frequency on measures of
muscle hypertrophy: a systematic review and meta-analysis. Sports Med 2016. 46(11): 1689-1697)
Intensity
Expressed in percentages of
1RM
Proper intensity per volume
is determined by how much
the CNS is activated
Supermaximum loads are
used to break plateaus or
overreaching
Intensity
General Guidelines
RPE (rate of perceived exertion)
Number of Reps and Tempo
Tempos divided by “-“correspond to the number of seconds per rep. i.e. 3-
1-x-1. “x” means to explode as fast as you can or ALL OUT effort
i. 3 – going down (eccentric)
ii. 1– pauses in between eccentric and concentric actions
iii. 1 – going up (concentric)
iv. 1 – in between reps
CNS vs PNS fatigue considerations
Hypertrophy and speed do not correlate with each other
Rest Intervals
Baechle and Earle vs
Bompa and Buzzicelli
Recovery
(methods)
Active rest (intensity zone 6)
Complete and passive rest (sleep)
Nutrition
Psychological Recovery
Manual therapy
Heat and cold therapy
Exercise Recommendations
Planning the program
Periodization in relation to self regulation
1. Set a goal or standard – Fitness tests
2. Follow the Principles and variables to progress
3. Consistency > intensity
Exercise Recommendations
Phases / seasons
Preparation Competitive Transition
Anatomical Hypertrophy Maximum Conversion Maintenance Cessation of Compensati
Adaptation (If necessary) Strength to specific of maximum strength on training
strength strength and training
power; specific
power strength
endurance,
muscular
endurance
(short,
medium,
long)
Foundations in Human Movement
Foundations in Human Movement
Anatomy
Science of the structure of the body
Basic and lowest portion of our pyramid for baseline knowledge
Knowing the locations of bones, joints, soft tissues etc. can aid in knowing
what motions are safe for a specific task
Basic anatomical movement to its smallest component
Limitations with regard to activation or moving the body in a certain way
Foundations in Human Movement
Functional Anatomy
Study of the body components needed to achieve or perform a human
movement or function
In one motion, different muscle groups are contracting eccentrically,
isometrically and concentrically at the same time.
Can be used to determine what motions are painful, and know which
specific portions in anatomy is affected
Basic movements
Push
Pull
Squat
Hinge
Core
Carry***
Basic movement - Pushing
Basic movement - pulling
Basic movement - Squat
Basic movement – Hinge/hip
Basic movement – core
Basic movement – Carry
Fundamental Movements
Joint by joint approach for task manipulation
Cervical-thoracic joint
Scapular movements*
Shoulder joint
Hip joint
Elbow joint
Knee joint
Ankle joint
Conclusion
Know the start and end goal
Create a regular schedule. Drop everything and go
Master the basic movements
Manipulate the variables in exercise according to your needs
Use the joint by joint approach to adjust exercises