NUTRITION & FITNESS WORKSHOPS
SPRING 2004
WEIGHT TRAINING 101: DEVELOPING A PROGRAM
“The sets, reps, and rest to get the results you want”
Reggie Hinton, Facility Manager
“When you want something you never had, you have to do
something you have never done.”
- Jeff Connors, UNC Assistant AD, Strength & Conditioning
Presentation Objectives:
1. To discuss the foundations of weight training
2. To discuss general program planning considerations
3. To locate muscles and understand their functions
4. To develop specific weight training programs for specific
goals
FOUNDATIONS OF WEIGHT TRAINING
Weight Training Definitions
The term weight training describes a type of exercise that
requires the body’s musculature to move (or attempt to move)
against an opposing force, usually presented by dome type of
equipment.
The American Council on Exercise (ACE) defines weight training
as the process of exercising with progressively heavier
resistance for the purpose of strengthening the musculoskeletal
system.
Weight training typically refers only to normal resistance training
using free weights or weight machines
FOUNDATIONS OF WEIGHT TRAINING
Weight Training Terminology
REPETITION = one complete movement of an exercise. It
normally consists of two phases: the concentric muscle action
(lifting the resistance) and the eccentric muscle action (lowering
of the resistance).
SET = a group of repetitions performed continuously without
stopping. Sets typically range from 1 to 15 repetitions.
REPETITION MAXIMUM (RM) = the maximum number of
repetitions per set that can be performed at a given resistance
with proper lifting technique
FOUNDATIONS OF WEIGHT TRAINING
Weight Training Terminology
POWER = rate of performing work. Power during a repetition is
defined as the weight lifted times the vertical distance the weight
is lifted divided by the time to complete the repetition. You can
increase power by decreasing the time to complete the
repetition or by increasing the weight lifted.
STRENGTH = the maximal amount of force a muscle or muscle
group can generate in a specified movement pattern at a
specified velocity of movement.
FOUNDATIONS OF WEIGHT TRAINING
Types of Strength Training
ISOMETRICS = also known as static resistance training. Refers
to a muscular action during which no change in the length of the
muscle takes place. This type of resistance training is normally
performed against an immovable object such as a wall, a
barbell, or a weight machine loaded beyond an individual’s
maximal concentric strength.
DYNAMIC CONSTANT EXTERNAL RESISTANCE TRAINING
Describes resistance training exercises in which the external
resistance or weight does not change and both a lifting
(concentric) and lowering (eccentric) phase occur during each
repetition. This type of exercise is normally performed with free-
weights or various weight training machines.
FOUNDATIONS OF WEIGHT TRAINING
Types of Strength Training
VARIABLE RESISTANCE TRAINING = equipment that
operates through a lever arm, cam, or pulley arrangement. This
type of equipment alters the resistance in an attempt to match
the increases and decreases in strength throughout the
exercise’s range of motion.
ECCENTRIC TRAINING = also called negative resistance
training. Refers to a muscular action in which the muscle
lengthens in a controlled manner. Eccentric training can be
achieved by lowering resistances greater than 1 RM (free-
weights or machines).
PLYOMETRICS = more commonly known as stretch-shortening
cycle exercises. The muscle is slightly stretched and then
shortens.
FOUNDATIONS OF WEIGHT TRAINING
Benefits of Strength Training
Increased muscle fiber size
Increased muscle contractile strength
Increased bone strength
Reduced risk for injury
Improved ability to perform work or exercise
Improved body composition
Increased metabolic rate
GENERAL PROGRAM PLANNING CONSIDERATIONS
Factors That Affect Strength Training
GENDER. Although male and female muscle tissue is essentially
the same, men typically have more muscle than women because
the presence of testosterone positively influences muscle size.
AGE. The rate of strength gains appears to be greater during the
years of normal growth and development, generally considered to
be from ages 10 to 20 years.
MUSCLE LENGTH. People with relatively long muscles have a
greater potential for developing size and strength than people with
relatively short muscles.
MUSCLE FIBER TYPE. People with a prevalence of fast-twitch
muscle fibers may obtain better results from their strength-training
program.
GENERAL PROGRAM PLANNING CONSIDERATIONS
Strength Training Protocol
WARM-UP: a necessity for maximizing safety during strength
training workouts
Should gradually increase the heart rate, blood pressure,
oxygen consumption, dilation of the blood vessels, elasticity of
the active muscles, and the heat produced by the active
muscle groups
Should consist of graduated aerobic activity and flexibility
exercises specific to the biomechanical nature of the primary
conditioning activity
The intensity of the warm-up should be well below that of the
primary conditioning activity
Helps prepare the mind and body for the primary physical
activity.
GENERAL PROGRAM PLANNING CONSIDERATIONS
Strength Training Protocol
PRIMARY STRENGTH TRAINING ACTIVITY: based on the
exerciser’s goals
COOL-DOWN:
Purpose is to slowly decrease the heart rate and overall
metabolism
Activity used for cool-down should be low-level aerobic
exercise, similar to that of the conditioning exercise
Helps prevent the sudden pooling of blood in the veins and
ensures adequate circulation to the skeletal muscles, heart,
and brain
May aid in preventing delayed muscle soreness
Reduces any tendency toward post-exercise fainting and
dizziness.
GENERAL PROGRAM PLANNING CONSIDERATIONS
Strength Training Resources
VARIABLE RESISTANCE EQUIPMENT
Advantages = safe, less balance required, productivity in a
short amount of time, less supervision required, and ideal for
circuit training
Disadvantages = lack of development of balance and
coordination and constrained movement patterns
FREE-WEIGHTS
Advantages = balance required which results in better
coordination and greater muscle utilization, greater variability,
and exercises resemble real-life movements
Disadvantages = requires strength to maintain balance and
coordination, accidents are more likely to happen, spotters are
required, complete workouts may take more time, and inability
to train through the entire range of motion
MAJOR MUSCLES AND THEIR FUNCTIONS
Muscles of the Leg
GASTROCNEMIUS & SOLEUS
Collectively make up what is commonly referred to as the calf
muscle
Major function is plantarflexion of the ankle joint
QUADRICEPS
Make up the front part of the thigh
Major function is knee extension
HAMSTRINGS
Make up the rear part of the thigh
Major function is knee flexion
MAJOR MUSCLES AND THEIR FUNCTIONS
Muscles of the Leg
GLUTEUS
Commonly known as the “butt”
Major function is hip extension
Upper Body Muscles
LATISSIMUS DORSI
Located on the outer portion of the back just beneath the
armpit area
Primary function is shoulder extension
TRAPEZIUS
Back muscles targeted by shrug exercises
Located on the back of the neck and in the center of the back
Functions include scapular elevation, depression, adduction
MAJOR MUSCLES AND THEIR FUNCTIONS
Upper Body Muscles
PECTORALIS MAJOR
Located on either side of the sternum
Primary function is shoulder adduction
BICEPS BRACHII
Located on the front of the arm, just above the elbow joint
Primary function is elbow flexion
TRICEPS BRACHII
Located on the back of the arm, just above the elbow joint
Primary function is elbow extension
MAJOR MUSCLES AND THEIR FUNCTIONS
Upper Body Muscles
DELTOID
Located at the top of the upper arm, directly above the biceps
and triceps
Major functions include shoulder flexion, abduction, and
extension
SPECIFIC PROGRAMS FOR SPECIFIC GOALS
“You won’t know where you’re going until you see where you’re at.”
1-RM STRENGTH
Choice of exercise, the specific movement patterns, and types
of muscle action needed are emphasized
Exercises to be emphasized are performed early in the
training session
Heavy resistances (typically 2 minutes)
Moderate to high number of sets (4-10) for the primary
exercises, low to moderate number of sets (1-3) for assisting
exercises
SPECIFIC PROGRAMS FOR SPECIFIC GOALS
“You won’t know where you’re going until you see where you’re at.”
POWER
Choice of exercise and the specific movement patterns for
power development are typically multi-joint movements
Exercises to be emphasized are performed early in the
training session
High intensity resistances varied over time, yet rarely are
more than 5 repetitions performed in a set
Moderate to long rest periods (> 2 minutes)
Moderate to high number of sets (4-10) for the power
exercises, low to moderate number of sets (1-3) for assisting
exercises
SPECIFIC PROGRAMS FOR SPECIFIC GOALS
“You won’t know where you’re going until you see where you’re at.”
HYPERTROPHY
Large variety of exercise choice or movement patterns
Exercises to be emphasized are performed early in the
training session
Moderate to high intensity (6-12 RM)
Short rest periods ( 3)
SPECIFIC PROGRAMS FOR SPECIFIC GOALS
“You won’t know where you’re going until you see where you’re at.”
LOCAL MUSCULAR ENDURANCE
Choice of exercise, the specific movement patterns, and types
of muscle action needed for the sport or activity are
emphasized
Muscles to be emphasized are trained early in the session
Low intensity (12-20 RM)
Moderate rest periods between sets and exercises (2-3
minutes) for long repetition sets (20 or greater), and short rest
periods (30-60 seconds) between sets and exercises for lower
repetition sets (12-19)
Moderate number of sets (2-3)
REFERENCES
Fleck, S. J. & Kraemer, W.J. (1997). Designing resistance training
programs (2nd ed.). Champaign, IL: Human Kinetics
Westcott, W.L. (1997). Muscular strength and endurance. In R.T.
Cotton (Ed.) Personal trainer manual: The resource for fitness
professionals (2nd ed.). San Diego, CA: American Council on
Exercise.