FOR TEENS AND ADULTS

By: Doug Barok

Strength Training

Objective What is Strength Different types of strength Benefits of strength training Strength training programs Understanding rest periods Examples of exercises

What is Strength The ability of a muscle to exert single

maximum force against a resistance.

Strength can be developed in many difference ways. Examples: weight training, plyometric training, and suspension training

Benefits Increased bone density Strengthens joints Improves balance and stability Improves posture Increases Strength

Builds a strong heart

Types of Contractions Concentric Contraction

Eccentric Contraction

Isometric Contraction

Concentric Contraction Concentric contraction is a type of muscle

contraction that shortens the muscle to generate force

Muscle fibers and tendons shorten during contraction

Most common contraction displayed in the gym

During a dumbbell curl as you raise the weight, the Biceps brachii is being contracted, and shortened

Eccentric Contrations An eccentric muscle contraction is a type

of muscle activation that increases tension on a muscle as it lengthens.

Muscle fibers and tendons are lengthening while contracting.

During a dumbbell curl as you lower the weight, the Biceps brachii is lengthened.

Isometric Contraction

Isometric Contraction During an isometric muscle contraction

there is no change in the length of the muscle.

There is no movement at the joints Muscles fibers are still being fired Increase strength without placing stress

on the joints.

Strength Building Methods Weight-lifting

Crossfit

TRX suspension training

Yoga

Kettle-bell training Olympic weightlifting

Weight-lifting Resistance exercise is any exercise

where muscles contract against an external resistance.

Resistance comes from: Weight machines, elastic bands,

Dumbbells and your own body weight. Increases muscle strength significantly

Crossfit was founded in 2000 Strength and Conditioning program designed to

increase strength, increase cardio-respiratory endurance, and flexibility.

Includes aerobic exercise, body weight exercises, and Olympic weight lifting.

Example exercises: Power Cleans Burpees The Snatch Box jumps

TRX Suspension Training Suspension training leverages gravity

and your body weight to perform hundreds of exercises.

Variable levels of resistance. Benefits:

Fast, effective total body workout Builds a solid core Increases muscular endurance Cost effective

Yoga When performing yoga you are putting

your body into positions that you have to support with your muscles.

Form of isometric training Benefits:

Increase strength Increase muscle tone Increase flexibility Stronger core

Kettlebell Training Kettlebell is a cast iron weight Explosive type of training Combines cardiovascular, strength, and

flexibility training Benefits:

Build strength Increase endurance Full body workout

Basic movements: Snatch, Clean and Jerk, Swing

How to Squat video

Squat The squat is a compound, full body exercise One of the best exercises to promote muscle

growth Primarily muscles: Gluteus Maximus,

Quadriceps, Hamstrings Secondary muscles: soleus, gastrocnemius,

erector spinae, gluteus minimum/medias, transverse abdominus.

Bench Press The bench press is a great exercise to

build upper body strength. Primary muscles: Pectoralis Major Secondary muscles: Pectoralis Minor,

Triceps, Anterior Deltoid

Deadlift 101

Deadlift Full body strength exercise Massive muscle gains in upper and lower

body Builds core strength Primary Muscles: Erector Spinae, Gluteus

Maximus, Quadriceps, Hamstrings, Adductors

Secondary Muscles: trapezius, rhomboids, flexors, rectus abdominus, gluteus medias/minimus

Rest between sets to maximize your workouts

Rest Periods A rest period is the amount of time

allowed between sets

Rest periods are an overlooked part of training

Rest periods between sets vary depending on your training goals and conditioning.

Rest periods Cont. Goal: Intense, highly explosive, low rep

activities for short duration Who:

Weightlifters, powerlifters, football players, sprinters

Optimal Rest period between 3-5 minutes Rest allows muscles to fully recover to

produce the greatest muscular force. Provides the greatest strength gains

Cross country skiing takes a great deal of muscular endurance.

Rest Period Cont. Goal: Muscular Size, definition, muscular

endurance Who:

Bodybuilders, long distance runners, swimmers, wrestlers

Optimal Rest period between 30-60 seconds Rest for the same amount of time as it took

to complete the set Creates high lactate levels improving

endurance

Reference Page "Suspension Training With TRX - A Total Body

Workout | TRX." Suspension Training With TRX - A Total Body Workout | TRX. N.p., n.d. Web. 16 Feb. 2014.

Smith, Jim. "Arnold Schwarzenegger." Schwarzenegger.com. N.p., 30 Jan. 2013. Web. 16 Feb. 2014.

Norwood, Peggy. "Discovery Health." Discovery Fit and Health. N.p., n.d. Web. 16 Feb. 2014.

"Muscle Physiology - Types of Contractions." Muscle Physiology - Types of Contractions. N.p., n.d. Web. 16 Feb. 2014.