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Principles of Strength & Power Training

1. Early athletic development should focus on overall physical development through a variety of activities with little specialization. Specialized training is best implemented later once basic skills are developed. 2. Overload, the principle of progressively increasing stress to cause adaptation, can be achieved by increasing intensity, volume, or decreasing recovery time between sessions in a gradual manner to avoid overtraining. 3. Training should become more sport-specific as athletes near competition season to maximize transfer of training gains to performance.

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Tyler Wrice
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81 views18 pages

Principles of Strength & Power Training

1. Early athletic development should focus on overall physical development through a variety of activities with little specialization. Specialized training is best implemented later once basic skills are developed. 2. Overload, the principle of progressively increasing stress to cause adaptation, can be achieved by increasing intensity, volume, or decreasing recovery time between sessions in a gradual manner to avoid overtraining. 3. Training should become more sport-specific as athletes near competition season to maximize transfer of training gains to performance.

Uploaded by

Tyler Wrice
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPT, PDF, TXT or read online on Scribd
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Principles of

Strength & Power Training


Multilateral Development vs
Specialization
• Overall development of athletes involves a
balance between multilateral development
and specialization
– Early development should involve the overall
physical development of athlete
• Little specialization
• Get involved with all kinds of physical activities
– Specialized training should take place later in
development program
• Sport skills are practiced for specific sport
Model for Long Term Training

Maturation
High -College athletes &
Performance beyond

Junior Athletes
Specialized -High school, early
Training
college years

Multilateral Childhood
Development -Through early teen
years
Principle of Progressive Overload
• Periodization involves systematic and logical
implementation of overload
– Overload is an application of a STIMULUS that causes an
organism to adapt
• Overload procedures:
– Intensity
• Increase load, repetition speed
– Volume
• Sets x reps
• Recommended volume increase of no more than 5% at a time to
reduce risk of overtraining
– Recovery interval length
Overload: Intensity/Loading
Rep max training
By definition, RM load involves training to
“failure”.
• 10RM= most weight that can be lifted for 10 reps
• 5RM= most weight that can be lifted for 5 reps
Rep max training may be used to determine
training intensity
Some data show that rep max training may not
be necessary to stimulate hypertrophy or
increased strength
Overload: Intensity/Loading
• Stone suggests that regularly training to
failure may be detrimental to recovery
abilities [(1996) Strength Cond J 18(3):44-51]
– [also, see Fry et al. (1994) Med Sci Sport Exerc, 26(9):1165-1173]

• Always training to failure decreases training


variation since each training session is
trained maximally
Training to Failure- Strength
• Training to failure is not necessary
to activate higher threshold motor
units
– 15 weeks of training
– RF trained to failure at either
10 RM or 6 RM
– NRF trained at 80% of 10 RM
or 6 RM (for 10 & 6 reps)
– 2 x per week
• Strength gains were shown
to be similar between RF
group and NRF.

[Izquierdo et al. (2006) J Appl Physiol


100(5):1647-1656]
Training to Failure-Power

• NRF group also saw


greater increases in
muscular power (lower
body) than RF group

[Izquierdo et al. (2006) J Appl Physiol


100(5):1647-1656]
Is training to failure necessary to
produce overload?

Peterson et al. (2005) J. Strength Cond Res 19(4):950-958.

Training to failure vs not training to failure


using effect size (meta analysis)
What is overload determined by?

Training effect for strength and power is


determined by training volume (sets x reps x
load) and training intensity (average %1RM)
Standard Load
•Training with same set x rep x load all the time
•Results in improvement in early part of training
program only
• Without variation in training, plateau and decrease
In performance is inevitable

Decrease in
Improvement performance
Strength

Plateau

Preparatory Phase Competitive Phase


Linear Loading

2 ways to overload
1. Increase load
2. Increase volume
Load

to exhaustion

Preparatory Phase

Linear loading eventually leads to overtraining


(physiological and psychological maladaptations)
Step Loading

• Uses progressive overload and


recovery to assist stimulation of
training adaptations
• This approach requires a training
load increase followed by an
unloading phase to allow
adaptations (supercompensation)
to take place.
Principle of Specificity
• S.A.I.D. Principle
– Specific Adaptations to Imposed Demands
• All training adaptations are specific to the
stimulus applied.
• Training should become more specific as
the competition season approaches
• The more specific the training, the greater
the transfer to the activity
Principle of Training Specificity
Bioenergetic Specificity Movement Specificity
• Emphasize the specific • Emphasize movement
primary energy systems characteristics of sport activity
(ESD) utilized during the to enhance transfer of training
sporting event to competition
• Bioenergetic specificity • Characteristics of movement
should be a goal in all modes to consider
of training – Movement pattern
– Especially during the sport – Force production needs
specific preparation phase
• Type of contraction
– Increases transferability of
training to competition – Rate of force production
• General prep phase produces requirements
the “foundation” for specific – Power output profile for
training to follow sport performance
Principle of Variation
• Alteration in training variables is necessary
over time to reduce training boredom and
staleness
– The nervous system adapts fast and
must change the stimulus to see
continued progression
• By varying the amount of loading in
training the athlete can force adaptation by
the body and allow for recuperation.
Account for Individual Differences
• Biological Age
– Younger athletes: more resistant to fatigue, so
can tolerate somewhat high volume
– Males: Testosterone levels (puberty) are big
indicators of readiness
– Older athletes: sensitive to volume and intensity
of training, have more injuries, social stress
because of outside responsibilities
• Training Age & History
– Relates to base of training (have they gone
through multilateral development)
– More likely to handle higher volumes of training
Untrained =little training exp. Trained = recreationally trained Athletes = chronic training

Untrained individuals Trained individuals


Mean training intensity~60% 1RM Mean training intensity~80% 1RM
4 sets/ muscle group/ workout
4 sets/ muscle group/ workout
2 day/wk per muscle group
3 day/wk per muscle group
•Almost any reasonable training Athletes
program will cause adaptations Mean training intensity ~85% 1RM
•Need less training variation to 8 sets/muscle group/workout
stimulate adaptation 2 day/wk per muscle group
•need more variation to stimulate a
training effect
Peterson et al. (2005) J. Strength Cond Res
19(4):950-958.
•Periodization works well

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