WEIGHT TRAINING



WEIGHT TRAINING

1. NA TURE AND PURPOSE

During the past two decades, the effectiveness of carefully planned weight training as a method of improving body development and sports performance has been accepted on the basis of well-controlled studies. Although being muscle bound, having reduced localized muscle endurance, and loss of speed and agility were once thought to result from weight training, such claims have no physiological basis.

Much may be gained from the systematic and intelligent application of modern weight training principles. Using the principle of overload (taxing the muscles beyond their normal daily activities), coupled with progressive resistance through a full range of motion appears to be the most effective means of acquiring dynamic strength. The closer the weight lifting movement simulates the actions in sports, the greater the transfer of strength to motor performance. Weight lifting is also an excellent way to develop flexibility, provided the exercise is executed through the entire range of motion. Muscle enlargement does not reduce muscle endurance, because an increase in capillarization usually accompanies the cross-sectional increase of muscle fibers, which helps to delay the onset of fatigue. Weight training does not necessarily affect cardiore-spiratory endurance unless movements are executed for this specific purpose. Increasing the cardiorespi-ratory endurance requires specific training. To achieve this, heart and respiratory rates must be intensely increased and maintained at higher than normal resting values for a duration of time. Systematic weight training that applies the principles of resistance, overload, and specificity will have positive effects on motor performance parameters and contribute to successful participation in sports.

Many individuals become involved in weight

training as a means of gaining or losing weight. The use of weight training is of greater benefit to gaining body weight than to losing it. This is due to the activities' physiological effect upon the body. The overload principle causes proteins to be readily incorporated into the muscle thus increasing muscular mass (hypertrophy), while on the other hand the energy expenditure of weight lifting is too low to be of much benefit in body weight reduction. However, the overweight person may want to include weight training as part of a reduction program to increase body tone while reducing with diet and an aerobic program.

Many centers of rehabilitation find the use of weights valuable in developing weak or injured muscles, strengthening underdeveloped muscles, or rebuilding muscles affected by atrophy following casting or hospitalization.

EQUIPMENT

Variable Resistance Machines

This type of machine is manufactured by many companies under a variety of names. The most widely used is the Universal Gym (Figure 25-1). While this type of machine is available in separate units, it is most commonly found as a jungle gym arrangement on which several athletes can work out at one time. The units consist of weight stacks connected by pulleys to levers or lifting bars. The levers and pulleys allow variable resistance through a fixed and oftentimes limited range of motion.

Nautilus

An improvement upon the variable resistance machine is the Nautilus equipment (Figure 25-2). Through unique and innovative engineering the

machines offer a near true weight through the entire range of motion. The range of motion along with the specificity of the movements have also been improved. The Nautilus concept claims increased cardiovascular benefits while improving muscular strength; however, many claims made by Nautilus are supported by the manufacturer's own research. Nautilus has been found by many coaches to be an excellent way to maintain strength in-season.

Isokinetic Equipment

Probably the most talked about and misunderstood equipment available today are isokinetic de-

vices. The term isokinetic means "moving at a constant speed." These machines require no weights as the resistance felt from this equipment is self-generated. The machines are capable of being set at a variety of training velocities. If the athlete is capable of moving through a range of motion which approaches this velocity, then resistance is felt through that range. If the velocity is not reached, resistance is not felt. For this reason to train on these devices requires a highly motivated athlete with constant supervision. The significance of training at a variety of velocities is found in the physiology of the muscle fibers. Since muscle fibers are of a

[pic]

FIGURE 25-1. The Universal Gym, a widely used variable resistance machine.

FIGURE 25-2. The Nautilus pullover torso machine.

FIGURE 25-3. The Orthotron isokinetic machine.

[pic]

fast and slow nature, it is felt that training at fast and slow speeds will increase recruitment of these fibers.

The value of isokinetic devices in rehabilitation is well founded. The Orthotron and Cybex II (Lu-mex Inc.) are most commonly used for rehabilitation while the Mini Gym is used for sports training. One problem with isokinetic devices is that they do not relate well with other forms of strength training. There is also doubt as to their effectiveness in building muscular bulk.

Free Weights

The oldest forms of weight training have been done with free weights. There are two types: the Olympic form and the standard one-inch barbell. A well-equipped training room will have both types of bars. The Olympic bar offers more balance, is more durable, and is a must for power and Olympic lifts. If properly used with supervision from an experienced lifter, free weights offer the most substantial strength program available. The cost of equipment is low but the risk may be high with improper accessory equipment or lack of supervision.

Other Equipment

The following items may become necessary to the lifter as the training becomes more intense.

Lifting Belt. The lifting belt is made of thick leather and is used to give physical support to the lower back and moral support to the mind. There are two types of belts, training and competition. The training belt is 5 inches wide and gives a wide support to the lower back. The competition belt is 4 inches wide and may not exceed this in Olympic and power lifting. The belt is generally worn with free weight squats and cleans.

Lifting Straps. Lifting straps are loops of leather or canvas belting about one inch wide. The straps are placed around the hands and then under and around the bar. With an overhand grip the lifter secures the strap and the bar is held tightly to the hand. Straps are used with dead lifts and cleans for training only. Lifting straps may not be used in competition.

Knee Wraps (Super Wraps). Wraps are long, 3-inch wide strips of tough elastic material. They are worn extremely tight around the knee to add spring to the rebound phase of the squat and clean. They are needed only with heavy weights and may be worn in competition.

Super Suits. Super suits are made of tough elastic material and look like wrestling gear. The suit gives support and spring to the body during heavy squats and cleans. They are generally not worn in training bui are normally always worn in competition.

THE FEMALE WEIGHTLIFTER

The fundamentals, techniques, and training programs described in this chapter are directed at both sexes. The female athletes need strength training every bit as much as their male counterparts, if not more. Competitive power lifting and body building are also becoming very popular among women across the country. Coeducational weight training classes offer no problems in terms of training programs, in fact they are very effective ways of destroying weight lifting myths concerning females.

myth: Women are not as strong as men.

fact: Through elementary school, middle school, and well into high school, females are as strong if not stronger than their male counterparts, although with age and training men will surpass women pound for pound.

myth: Women should execute lifts differently because they are built differently.

fact: Anatomical differences in bone and muscle are so slight that they have no bearing on lifting technique.

myth: Women will become extremely muscular if they lift heavy weights.

fact: Women can increase strength up to 70 percent with little change in physical appearance. It is the male hormone (testosterone) which causes the noticable hypertrophy in men. Most women have such small amounts of this hormone that bulk muscularity is next to impossible. Women body builders who do show extreme hypertrophy have (1) very low body fat, (2) unusually high levels of testosterone, or (3) may take anabolic steroids (a testosterone-like drug).

myth: Women (as well as men) are concerned that their muscles will turn into fat if they stop working out.

fact: Just as lead cannot turn into gold, muscle cannot turn into fat. Muscle generally atrophies (becomes smaller) when training ceases. People who appear to have become fat after they stopped training may not have changed their eating habits and consequently may be gaining weight.

myth: Women should not train during various stages of the menstrual cycle.

fact: The overwhelming majority of female athletes report no adverse effects on performance due to this physiological process.

Most women who have begun training with weights find they have gained the following benefits:

1. Increased physical strength improves their per

formance in sporting events.

2. There is a decrease in overall body fat while

developing muscular tone.

3. There is an improvement in self-image and a feeling of well-being.

SUGGESTED LEARNING SEQUENCE

Weight training as part of a physical education program should be approached as a skill-oriented class and not merely as an activity. Weight training requires an overall philosophy, the development of techniques, and the ability to execute the skills of each lift.

A four day a week lifting program is recommended which splits the various lifts into two groups. Monday and Thursday lifts emphasize legs and back while Tuesday and Friday lifts emphasize upper body. If time restricts the number of lifts which may be accomplished, then some leg and back lifts may be done on Monday and some may be done on Thursday. The same arrangement can be used with the upper body lifts. A practical approach for utilization of equipment would be to split the class into two groups containing subgroups of three students (matched for strength if possible). By doing this, one group can do Monday/Thursday lifts on Tuesday and Friday, thus allowing the proper amount of time needed to execute a proper program. The subgroups of three students lift as a team and are responsible for spotting each other when this is required. Each member of the subgroup should complete a set before any member repeats a set.

The following instructional approach is recommended:

1. Students should be informed of the various forms

of strength training and how they differ.

2. Each lift should be demonstrated to the student

with emphasis placed on key points as well as

safety factors. Students should also understand

the purpose of each lift. (Olympic lifts may be

omitted from the demonstration as they are not

part of the training program.)

3. If the course meets five times a week, the non-

lifting day should be devoted to instruction about

related areas (stretching techniques, aerobic exer

cises, guest speakers or lifters).

4. Begin the lifting schedule as soon as techniques

have been demonstrated and safety tips have

been emphasized.

Outlined below is a basic plan which may be adopted as is or with modifications. If this plan does not meet the needs of your program, many different lifting schedules may be found in the books listed in the reference section. This program may be done almost entirely on variable resistance machines (Universal Gym), totally with free weights, or in combination. Students should begin with an amount of weight which can be handled through the recommended number of repetitions. The first set should be lighter than the second or third set. The student may increase the weight in a set when there is no longer difficulty in completing the last few reps of the second or third set.

FW = Free Weights; VRM = Variable Resistance Machines MONDAY AND THURSDAY LIFTS:

EXERCISE SETS REPS

Back

|2 |5 |

|2 |10 |

|2 |10 |

|2 |10 |

|2 |8 |

|2 |8 |

|1 |10 |

|1 |5 |

|2 |10 |

|2 |10 |

|2 |10 |

|2 |10 |

|2 |15 |

|2 |15 |

Dead lifts (FW) Bent over rows (FW) Lat pull overs (FW) Lat pull downs (VRM)

Biceps and Forearms Barbell curl (FW or VRM) Reverse curl (FW or VRM)

Legs Squats (FW)

Leg lunge (FW) Leg press (VRM) Leg extentions (VRM) Leg curls (VRM)

Calf

Donkey calf raise Dorsal flexion

15 (may vary)

Abdominals Sit-ups

TUESDAY AND FRIDAY LIFTS:

EXERCISE SETS REPS

Power cleans (FW) 3 5

Shoulders

Military press front (FW or VRM) 2 10

Military press back (FW or VRM) 2 10

Dumbbell shrugs (FW) 2 10

Chest

Bench Press (FW or VRM) 3 5

Incline Bench Press (FW) 3 5

Triceps

Lying triceps extensions (FW) 2 10

Calf

same as Mon/Thur

Abdominals

same as Mon/Thur

SKILLS AND TECHNIQUES

Correct lifting form is essential not only for obtaining quick results but also for safety.

The Grip

The overhand, palms down, grip is used in practically all exercises. The thumbs may be hooked underneath the bar or in some instances, as in the bench press, may remain on the same side of the bar

as the other fingers. This requires more balance and is not recommended to the novice lifter.

[pic]

FIGURE 25-4. The overhand grip.

The underhand grip is the exact opposite of the overhand grip, with palms placed upward under the bar. This grip is used in executing the curl maneuver.

[pic]

FIGURE 25-5. The underhand grip.

The alternating grip, with one hand palm down and the other hand palm up, is favored for dead lifts. Regardless of style, the hands must be spaced evenly

FIGURE 25-6. The alternating grip.

[pic]

on the bar in order to execute the lift properly as well as provide safety.

When involved in Olympic or power lifting, the use of chalk on the hands is recommended. The

chalk will increase the bar/hand friction, thus facilitating a better grip.

The Feet

When the bar is being lifted from the floor, as in cleans or dead lifts, place the toes approximately under the bar with the feet spread about one foot apart. The feet should always be in the same line although the distance between them may vary. Many beginners have the fault of not starting close enough to the bar; consequently, when they start the lift the bar swings toward the feet instead of going straight up. Many experienced lifters find that a slight angling outward, not more than 15 degrees, of the feet is a more comfortable and efficient lifting style. This is a technique which should be developed as the lifter improves.

Breathing

Breathing should come naturally during the course of the exercise, letting the body regulate the demand. Forced gasping and hyperventilating (rapid puffs of breath) only interfere with proper breathing and may even lead to lightheadedness. The best pattern of breathing is to inhale during the lifting phase and to exhale with the return movement. As the weight increases, many lifters find it more effective to take one deep breath and hold it through the repetition of the lift. The lifter should never hold a breath for more than one repetition. This puts undue pressure on the body cavities as well as the blood vessels of the head. Getting a purple face in the weight room will not improve your lifting ability.

The Bar and Body Placement

A technique which is of utmost importance in a weight room is lifting a bar from a power rack or squat stands. Injuries which occur during this phase of lifting with free weights can most always be traced back to carelessness on the part of the lifter. To properly place your body under the bar to execute a lift check the following items:

1. The bar should be no higher than the shoulder

nor more than 3 to 4 inches below the shoulder.

2. Grip the bar evenly and space your hands wider

than your shoulders.

3. Move under the bar in such a way that the

midpoint of the bar is on line with your back

bone.

4. The bar should rest on the base of the neck and

Lht; shoulders.

5.

5. If the muscles of the neck and shoulders lack the

mass to cushion the bar, foam pads or towels

should be wrapped around the bar so as to

protect the bony parts of the back. This is ex

tremely important for young lifters and as a rule

is a good policy for women to follow.

6. By bending at the knees, align your body as

vertically as possible under the bar.

7. With the head up, lift straight up with hip and

leg power to a vertical position.

8. Step backwards out of the rack no more than 2V2

feet.

9. With spotters on both ends of the bar, execute

the lift.

10. Rerack the weights by stepping back into the rack, with alignment by spotters, and set the weight down.

TRAINING PROGRAMS

As weight training has come of age and specificity has become a recognized factor in a successful program it has become difficult to recommend training programs without knowing what equipment is available and what purpose the program will serve. There are recent publications which speak to many specific programs in weight training. For this reason specific programs will not be proposed but rather comments concerning programs will be presented. For training manuals, refer to the references at the end of the chapter.

Light Conditioning Programs

These types of programs cover the broadest range of weight trainers from in-season athletic programs to the programs typically offered to the general public at spas. The programs generally consist of a three day a week lifting routine. All of the basic lifts would be done at this time with a brief stretching and warm-up followed by one set of 10 to 15 reps of the various lifts. This is the "circuit or circus" training approach, also known as the "get them in—get them out" routine. This approach is a lifelong battle which gives non-dramatic results.

Heavy Conditioning Programs

Programs in this area are practiced by a smaller group of lifters containing pre-season athletes, power lifters, Olympic lifters, and body builders. The programs run from a 4 to 7 day week with muscle groups worked rather than the entire body. The average workout would be around two hours; however body builders, prior to a contest, may actually train on a split day routine, thus doubling the workout time. This is a very effective program if you can afford the time. The general rule followed in

heavy training is to thoroughly overload and exhaust the muscle each time it is trained with at least one day between training of that muscle group again. Overtraining in heavy programs is a real problem and it affects different people at different times. Constant muscular pain with a loss in strength are the warning signs. The large muscle groups are the first to be affected, especially the lower back.

A heavy training program, although there is much variation, may consist of a 5 X 5 approach of 5 sets with 5 reps, not including a warm-up or stretch. A current variation of the 5X5 approach is to include one day of extremely high rep work at around 50 to 60 percent of maximum.

An important point concerning heavy training for sport specificity is that the movements of the sport should also be done before or after the lifting. This will allow new motor skills to develop with the new strength gains.

1.

SAFETY IN THE WEIGHT ROOM

1. Stretching exercises and a warm-up should pre

cede the training program.

2. Until you are familiar with the movements in

volved with the lift, do not attempt a great

amount of weight on the bar.

3. Collars should always be used on the bars and

they should be secure.

4. Keep adequate distance between the lifters and

the equipment in the training room.

5. Always use spotters on the squats and the bench

press.

6. Dropping of weights other than on a lifting plat

form is uncalled for. Likewise weight stacks on

machines should not be banged up and down.

7. It is always best to partially unload both sides of

a weight bar before removing the final weights.

8. When weight pate racks are available, replace all

weights after use.

TERMINOLOGY

Barbell A steel bar 5 to 7 feet long on which circular iron plates of known weight may be placed.

Cheating A lift which is executed with the addition of muscle groups other than the prime movers involved in the lift.

Clean The power clean or beginning phase of the clean and jerk.

Dumbbell A short barbell, 12 to 16 inches, with fixed or removable weight plates.

"Lats" The latissimus dorsi muscles of the back.

Overload principle Progressively increasing the intensity of the workouts over the course of the training program.

Quadriceps The four muscles of the front of the thigh.

"Pecs" The pectoralis major muscles of the chest.

Rep Repetition or the continuation of identical motions.

Set The completion of a predetermined number of repetitions.

Specificity The development of a training program aimed at increasing one's ability to succeed in a particular skill.

Spotter Individual responsible for the safety of the lifter. Generally two spotters are used, one at each end of the bar, in lifts such as the squat and the bench press. They are not used in Olympic lifts.

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