Weight lifting Guide



Weight lifting Guide2020A guideline on how to proceed with strength training. Contents TOC \o "1-1" \h \z \u How often PAGEREF _Toc449444745 \h 1Checklist1How much weight to use27 Catergoies 4Progession and Overload5Important Definitons6Resources75900458470topHave a goal!Ingredient List vs Recipe. 2500095000Have a goal!Ingredient List vs Recipe. The BasicsEvery Resistance training routine should...follow a logical natural progression.an outline of its Sets and Repetitions have well-defined appropriate level of intensity (resistance)include the correct amount of exercise per strength training categories(included)be adaptable to different equipment and facilitiesaddresses plateaus account for appropriate recovery. Identify and reinforce proper technique.congruency between its outcomes and process. Basic to Intermediate Health Related Fitness2-3 times per week, allow for a minimum of 1 day rest between training days, for example (Monday / Wednesday/ Friday,) Sport Related Fitness and Athletic performance4-5 times per week with alternating muscle groups targeted- Allows individuals to increase training frequency while still maintaining beginner level training volume on muscle groups. A Split routine also allows more advanced trainers to target further muscle groups with a greater intensity & volume while keeping time in the gym reduced. Under 1 hour! Example of a split routine- M/TR- Hips, Knee and Plyo, T/F push, pull and Agility Torso every day. 295275677545Understand the Risk/Reward ratio. Keep inside of an hour. 250000Understand the Risk/Reward ratio. Keep inside of an hour. Sets and Reps 1. Novice -1 – 2 sets of 6-12 repetitions per exercises 2. Experienced/intermediate– 1 – 3 sets of 6 – 15 repetitions3. Athletic Related Fitness – 3 -5 sets of 5 – 20 repetitionsStrength & Power Training SchemesSets of 6 or fewer repetitions @ the appropriate intensity or rep max loadRange of 2 - 6 sets of core exercises & 1 – 3 sets for assistance or auxiliary exercisesRest Periods of 2 – 5 minutesMuscular Hypertrophy (increasing mass)Sets of 6-12 repetitions Range of 3 – 6 sets per exercises Performing 1 – 2 exercises per body part for novice lifters then increasing that to 3 or more exercises for more experienced liftersRest periods between 30 sec. – 1 ? min.Muscular EnduranceRepetition schemes greater than 12 repetitionsPerforming 2 – 3 sets per exercisesRest periods under 30 seconds25146052705Small increases in weight advance your strength.Large increases in weight can ruin technique and promote injury.250000Small increases in weight advance your strength.Large increases in weight can ruin technique and promote injury.How much weight should I use% of your 1 rep MaxRepetitions per Set70% or below 6 or more reps 70-80% 3-6 80-89% 2-4 90+% 1-2 How can I figure out a max without actually doing a one rep max?In strength training intensity can be measured by the amount of weight being used. In strength training the amount of weight being used is typically based on the percentage of your one rep max. A student new to lifting should first a general physical preparedness phase. Upon completion of this phase one can use this equation to figure their one rep max. (1.3 x 10 rep max= 1 rep Max). Intensity of a strength program can be determined based on the specific goals of the individual and the repetitions perform. Example Bench:200( 10 Rep Max) X 1.3= 260 (One Rep Max)The Menu LINK Excel.Sheet.8 "C:\\Users\\Ricci fred\\AppData\\Local\\Microsoft\\Windows\\Temporary Internet Files\\Content.MSO\\Copy of Lifting checklist.xls" "Worksheet !R5C1:R17C9" \a \f 5 \h \* MERGEFORMAT All workouts should contain the following categories. Names may be different.Progression You either get better or worse. You never stay the same. Overload In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. Lift heavier- Stronger Run Longer- Build StaminaProgression An increase in the intensity, frequency, and/or duration of an activity over a period of time. Progression is to apply overload a naturally with common sense.Signs of Unnatural ProgressionStay the same or plateau. Injury or prolonged soreness. Get weaker or lose stamina.Limited to no muscle growth over time.Boredom unmotivated to train. Rigorous workouts are preceded to be easy when finished or too difficult to complete. 610047371026670Understand what they are talking about when shopping for a workout. 020000Understand what they are talking about when shopping for a workout. DefinitionsTraining LoadThe amount of weight us use.Set and RepRep- full range of motion. Set- performing an prescribe number of repetitions. Core ExercisesExercise that recruit large muscle groups. Stimulate hypertrophy. Multi-Joint ExerciseExercises that recruit two or more muscle groups and involve two or more primary joints that impact development of size and general strength Structural ExerciseExercises that place a load on the spine and the axis of the long bones in the body (ie. Humorous and Femur), these are usually multi-joint exercisesSingle Joint ExerciseExercises that usually recruit smaller muscles areas, involve only one primary joint, and considered less important to improving sport relatedAgonistic and Antagonist Muscle GroupsAgonistic is a primary mover. Antagonist- The muscle that is anatomically opposite to the agonist & can slow down or stop the action of the agonistStabilizing MusclesA muscle that is not responsible for the primary movement around a joint but is called on keep joint integrity or proper alignment when in movementConcurrent trainingCombining both aerobic training & anaerobic weight training into 1 training sessionHypertrophyIncreasing muscle Mass. Growth HormoneSome main Roles of Growth Hormone related to resistance training Increases. Increase of max effort with short rest periods can increase hormone. Growth Hormone Helps withamino acid transport into cellsProtein synthesisUse of fatty acids & fat breakdown (lipolysis)Stimulates Cartilage GrowthEnhances immune cell functionsEndocrine systemHormones are secreted in response to a bout of weight training to bring body back into homeostatic balance. Can happen with acute bout or chronically over a period of time. Major mover exercise shock this system which stimulate growth. TestosteronePrimary hormone that interacts w/ skeletal muscle brought on by heavy lifting and shorter rests. Major movers also promote a natural testosterone production. Can promote growth hormone responses in the pituitary gland whish influences protein synthesisAlso interacts with nervous system by increasing the amount of neurotransmitters & influence structural protein changes these may enhance force production & muscle mass innervated Exercise variables that may increase serum testosterone concentrations Concentric vs EccentricConcentric- Muscle Shortening. Eccentric- Muscle Lengthening. IsometricNot movingResources.Beachle, T. Earle, R. Essentials of Personal Training, (Champaign, IL: human Kinetics)2.Beachle, T. Earle, R. Essentials of Strength & Conditioning, (Champaign, IL: human Kinetics)3.AAPHERD. Physical Education for Lifelong Fitness, (Champaign, IL: human Kinetics4.Siff, M. Facts and Fallacies of Fitness, (Denver, Co. Supertraining Institute).5. Siff, M. Super Training, (Denver, Co. Supertraining Institute).6.Clark, Micheal A. Integrated Training for the New Millenium, thousand Oaks, Ca: National Academy of sports Medicine) 7. McGill, Stuart. Ultimate Back and Fitness Performance, (Waterloo, Ontario Canada: Wabuno Publishers)8. McGill, Stuart. Low Back disorders, (Waterloo, Ontario Canada: Wabuno Publishers) ................
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