Strength Training
UNDERSTANDING A STRENGTH AND CONDITIONING PROGRAM AND ITS VARIABLES
I began lifting weights back in the 80’s when the only information we had on strength training came mostly from the bodybuilding world. Over the years, more and more information started coming out about programming and how to train for athletic development. At some point, I received a book on program design and, to be honest with you, I had no idea what I was reading! In 2007, I went back to school for Exercise Science. I studied all the variables of programming and how to design a fitness program for long term success. My goal in this section is to provide a quick overview of the within-training session variables, training cycles, and common periodization methods.
This section may be dry, technical, and possibly not for you. As a trainer for over 20 years, these are the concepts and variables I’ve come to use to build a program. I’d like to share this knowledge with you in case you’d like to try to build your own program. If this is more information than you’d like, skip ahead. But if you have ever wondered why a training session is structured a certain way, why a certain number of reps are performed during a set, and when to add weight to the bar, please read ahead.
Benefits of Strength Training
Strength training offers numerous benefits that significantly enhance both physical and mental health. It increases muscle strength and bone density, reducing the risk of osteoporosis and injury, while also boosting metabolism to help maintain a healthy weight. Strength training can improve cardiovascular health by lowering blood pressure and enhancing heart function. Research also shows that after age 30 you start to lose 1% of muscle every year - resistance training can help offset that. Mentally, it reduces symptoms of anxiety and depression, enhances mood, and boosts self-esteem. Additionally, strength training prepares individuals for physical challenges in daily life, increasing overall resilience and functional independence. In essence, it is a vital component of a healthy and prepared lifestyle.
The Importance of Context in Strength Training
When writing or following a weightlifting program, there are no absolutes. The answer to every question should be “it depends.” I am frequently asked, "Is this a good exercise?" My response is always, "For whom?" The needs of a collegiate football player are vastly different from those of a grandmother who has just had a hip replacement. Therefore, everything in a strength program must be situation-dependent. Understanding who the program is for is crucial in determining the appropriate exercises, intensity, and progression while ensuring that the program is safe and effective for the individual.
Key Questions Before Starting a Workout Program
When making the decision to start working out, there are several important questions you need to ask yourself first:
Do I have any medical conditions, medications, injuries, joint replacements, etc.?
If you have had an injury, have you been cleared for exercise by your MD or PT?
How long has it been since you have worked out? You are who you are today, and that is what we have to work with. For example, saying “back in high school I used to bench…” is irrelevant.
If you are an experienced lifter, what is your training age (years you have been lifting weights)?
How much time per day/per week are you willing to commit to your program?
Will you be working out at home or going to a gym?
Can you afford to hire a professional?
What is your ultimate goal?
The answers to these questions will help with a starting point. This is why context is so important when looking at exercises and workout plans.
Training Session Variables
SAID principle stands for Specific Adaptation to Imposed Demands. This principle suggests that the body will adapt specifically to the type of demand placed on it. Essentially, the SAID principle means that the adaptations and improvements in physical fitness will be directly related to the type, intensity, duration, and frequency of the exercise performed. Once your body has adapted to a training variable, it is time to make some changes.
Training age: Refers to the length of time an individual has been consistently and systematically engaging in resistance training. It is a measure of the experience level of a person in the context of their strength training journey. Training age can influence various aspects of a workout program, including the complexity of exercises, progression rates, and the intensity and volume of training. Beginners with a lower training age typically focus on mastering fundamental movements and building a base level of strength and endurance, referred to as General Physical Preparation (GPP).
Training frequency: Refers to the number of training sessions or workouts performed within a specific period, usually a week.
Volume of a Session:
Reps: Refers to the actual number of times one movement will be performed within a set. The amount of repetitions chosen will determine the strength training quality being developed.
Sets: Refers to the number of times a particular exercise will be performed in the training session.
A training session will have several sets of different exercises, which will be sequenced using letters, A, B, C, D and so on. If you are doing multiple exercises in one set, often referred to as a “Super Set,” it will be sequenced, A1, A2, A3 (if 3 exercises are desired).
For Example:
A1: Bench Press 3 sets of 10 reps - This means you will be performing 1 set of 10 reps, rest 60 seconds, then perform a second set of bench press, rest 60 seconds, then perform a third set of bench press.
If more exercises are desired:
Example: A1 - Bench Press 3 sets of 10 reps, then A2 - Pull Ups 3 sets of 10 reps – this means you will perform Bench press first then rest, then perform Pull ups, then rest, then go back to Bench Press. Repeat this sequence until you have performed 3 sets of each exercise.
Intensity of Load: Refers to the amount of weight being used.
Tempo: Refers to the speed at which you perform each phase of a movement. It is usually expressed in a four-number sequence, each representing a specific part of the exercise:
Eccentric Phase: The first number indicates the duration of the lowering phase of the exercise (e.g., lowering the weight in a squat or bench press). For example, a "3" means taking 3 seconds to lower the weight.
Pause at the Bottom: The second number represents the pause duration at the end of the eccentric phase before starting the concentric phase (e.g., holding the squat position at the bottom). A "1" means a 1-second pause.
Concentric Phase: The third number indicates the duration of the lifting phase of the exercise (e.g., standing up from the squat or pressing the weight up). A "1" means taking 1 second to lift the weight.
Pause at the Top: The fourth number represents the pause duration at the end of the concentric phase before starting the next repetition (e.g., holding the top position of a squat). A "0" means no pause.
Here is an example: "3-1-1-0" tempo for a squat means you take 3 seconds to lower into the squat, pause for 1 second at the bottom, take 1 second to stand up, and immediately start the next repetition without pausing at the top.
When we are strength training we are actually damaging our muscles. Most muscle damage occurs in the lowering phase of the lift. When the muscle rebuilds, it rebuilds stronger. For certain competitions, the bar must move FAST!!! But, in general, moving the bar under control is far more beneficial.
Time Under Tension (TUT): refers to the total duration that a muscle or group of muscles is under strain during a set of an exercise. It is a crucial factor in strength training and hypertrophy (muscle growth) as it directly influences the extent of muscle fatigue and metabolic stress, both of which are important for stimulating muscle adaptation and growth. TUT is typically measured in seconds and is controlled by manipulating the tempo of an exercise.
For example, if the set calls for 10 reps with a tempo of 3-1-1-0, then one rep will be 5 seconds; the whole set of 10 reps will be 50 seconds or a total Time Under Tension of 50 seconds.
Range of Motion (ROM): is a very important variable for performing exercises correctly and effectively. It is the full movement potential of a joint. Proper ROM ensures that you are using the target muscles safely.
Full Range of Motion: Performing exercises through the full ROM means moving the joint from the start of its ability to move to the end of its ability to move. For example, in a squat, full ROM would mean descending until your thighs are at least parallel to the ground and then rising back to the starting position.
Partial Range of Motion: Sometimes exercises are performed through a partial ROM, which means moving the joint only part way through its full range. This can be useful for focusing on a specific portion of the movement or for managing injuries.
Rest period: Refers to the amount of time taken to recover between sets of exercises. The rest period should be adjusted according to the specific goals of the training program. Here are general guidelines for rest periods based on different objectives:
Strength Training: For maximizing strength, rest periods typically range from 2 to 5 minutes between sets. This allows sufficient recovery for the nervous system and muscles to perform subsequent sets at high intensity.
Hypertrophy (Muscle Growth): For building muscle size, rest periods usually range from 30 seconds to 1.5 minutes. This moderate rest period helps maintain muscle fatigue and metabolic stress, both important for hypertrophy.
Endurance and Muscular Conditioning: For improving muscular endurance and conditioning, rest periods are generally shorter, ranging from 30 seconds to 1 minute. Shorter rest intervals help increase cardiovascular demand and enhance muscular endurance.
Power and Explosive Training: For exercises focusing on power and explosiveness, rest periods can vary from 2 to 5 minutes - similar to strength training - to ensure the muscles and nervous system are adequately recovered for high-intensity efforts.
Circuit Training or High-Intensity Interval Training (HIIT): These types of training involve minimal rest periods, usually ranging from 15 to 30 seconds, or moving directly from one exercise to another. This approach keeps the heart rate elevated and enhances cardiovascular fitness while also building muscular endurance.
Sequence of a training session
Exercise sequencing in a strength training session refers to the order in which exercises are performed. Proper sequencing maximizes workout effectiveness, ensures safety, and helps achieve specific training goals. Here are some general principles and considerations for exercise sequencing:
Warm up: As I have gotten older, my warm ups have gotten longer! I recommend a general warmup such as riding a bike, walking, or some body weight movements to get the blood flowing. These movements slightly elevate your heart rate and increase your core temperature.
High-Intensity Exercises First: Begin with exercises that require the most energy and concentration, such as powerlifting or Olympic lifts (e.g., cleans, snatches). These exercises should be done first to ensure proper form and reduce the risk of injury.
Order by Training Goals: Sequence exercises to prioritize your training goals. For example, if your primary goal is to improve your squat, place squats early in your workout when your energy levels are highest.
Large Muscle Groups First: Start with exercises that target large muscle groups (e.g., thighs, back, chest) before moving to smaller muscle groups (e.g., biceps, triceps, calves). This ensures that the larger muscles are trained when they are fresh and can handle heavier loads.
Compound Movements Before Isolation Exercises: Perform compound movements (e.g., squats, deadlifts, bench presses) before isolation exercises (e.g., bicep curls, tricep extensions). Compound exercises involve multiple joints and muscle groups, allowing for greater overall strength and muscle recruitment.
Alternate Between Muscle Groups: To prevent fatigue and allow for recovery, alternate exercises between different muscle groups (e.g., upper body and lower body, or push and pull exercises).
Stabilization and Core Work: Incorporate stabilization and core exercises towards the end of the session. Fatiguing these muscles early on can affect your performance and stability in more complex movements.
Determining the amount of Repetitions and Rest to perform to reach your Goal
By understanding and applying the appropriate rep ranges for your specific weight lifting goals, you can design a more effective workout program.
Strength:
Rep Range: 1-6 reps per set
Load: Heavy weights, typically 80-90% of your one-rep max (1RM-see below)
Rest Period: 2-5 minutes between sets
Hypertrophy: (Most Common)
Rep Range: 6-12 reps per set
Load: Moderate to heavy weights, typically 60-80% of your 1RM
Rest Period: 30 seconds to 1.5 minutes between sets
Muscular Endurance:
Rep Range: 12-20+ reps per set
Load: Light to moderate weights, typically 40-60% of your 1RM
Rest Period: 30 seconds to 1 minute between sets
Power:
Rep Range: 1-5 reps per set
Load: Moderate to heavy weights, typically 70-90% of your 1RM, with emphasis on explosive movements
Rest Period: 2-5 minutes between sets
In the above examples, “1RM” refers to 1 Rep Max, which is how much weight is on the bar that you can only perform 1 time (meaning, it’s heavy enough that you could not possibly perform a second rep). I do not recommend actually testing what your 1RM is. For beginners, you will first need to decide what your goal is. For example, it may be Muscle Growth, which has a rep range of 6 to 12 reps. Secondly, find a load that you can do with excellent form for 12 reps.
When to Add Weight to the Bar
Do not be in a rush to add weight to the exercise. Using the double progressive overload principle will help guide you safely.
Double progressive overload is a method used in strength training to systematically increase the demands on the muscles, promoting strength and muscle growth. It involves two key progression strategies: increasing the weight lifted and increasing the number of repetitions performed. This method ensures continuous adaptation and improvement by gradually challenging the muscles in a structured manner. Here's a detailed description of how double progressive overload works:
Increasing Repetitions:
Start with a weight that allows you to perform a specific number of reps within your target rep range. For example, if your target is 6-8 reps, choose a weight that challenges you to lift for at least 6 reps, but not more than 8 (more than 8 would be too difficult). If you choose a weight in which you can do more than 8 reps, you may not be getting the strength quality you’re looking for.
Focus on performing the exercise with proper form and technique.
Gradually increase the number of reps you perform with the same weight until you reach the upper limit of your target rep range. In this example, you would start with a weight in which you can only do 6 reps, then work towards performing 8 reps.
Increasing Weight:
Once you can perform the upper limit of your target rep range (e.g., 8 reps) with good form, increase the weight.
The increase should be small and manageable, typically around 2.5-10% depending on the exercise and your training level.
After increasing the weight, you will likely drop back to the lower end of your target rep range (e.g., 6 reps).
Repeat the Process:
Continue this cycle of increasing reps and then increasing weight. This double progression ensures that your muscles are continually challenged, leading to strength and muscle gains.
Monitor your progress and make adjustments as needed to avoid plateaus and ensure consistent improvement.
Now that you understand all of the main variables of a workout and how to progress your workouts, you have all the knowledge you need to start your own strength training program. That being said, I would recommend having at least a few workouts with a certified trainer so you can better understand how all of this will look in execution.
In the next section, I will be discussing variables important for higher level athletes.
Designing Long-Term Progressive Programs vs. Tough Workouts
The next few pages are more important for long term programming, which is more appropriate for a Collegiate or Olympic Athlete planning 4 years out. It’s important that you know it exists, but the information we just covered will be more than enough for you to design a safe and effective program.
There is a significant difference between designing a long-term progressive strength training program and simply having a good workout. While anyone can create a challenging workout, it may not necessarily be appropriate for you at your current stage. Remember an effective program considers your individual needs, injuries, goals, and current physical condition, ensuring that each workout contributes to sustainable progress and overall fitness.
Understanding Periodization Programming
Understanding periodization programming involves delving into the intricacies of a structured method that systematically increases the intensity and volume of workouts over time. By breaking down key components such as exercise selection, load progression, volume, frequency, and recovery, we aim to provide a comprehensive guide for the athlete. There are dozens of books on the topic of periodization. My goal in this section is to provide a quick overview of the common training cycles within the plans and training session variables.
In strength training programming, the terms microcycle, mesocycle, and macrocycle refer to different periods of training designed to systematically manipulate the training variables, placing an emphasis on specific strength qualities to optimize performance and recovery.
Microcycle: A microcycle is the shortest training cycle, typically lasting one week. It involves a series of workouts that focus on specific goals, such as increasing strength, hypertrophy, or endurance. During a microcycle, exercises, sets, reps, and intensities are carefully planned to achieve these objectives. Adjustments are made based on the athlete's performance and recovery needs, ensuring that the training is both effective and sustainable.
Mesocycle: A mesocycle is a mid-length training cycle, usually lasting between 4 to 6 weeks. It consists of several microcycles grouped together to focus on a particular phase of training. Each mesocycle has a specific goal, such as building muscle mass, increasing strength, or enhancing power. The structure of a mesocycle allows for progressive overload, where the intensity and volume of workouts are gradually increased to challenge the body and stimulate adaptation. Periods of deloading or reduced intensity are also incorporated to prevent overtraining and promote recovery.
Macrocycle: A macrocycle is the longest training cycle, typically spanning several months to a year. It encompasses multiple mesocycles and outlines the overall plan for achieving long-term training goals. A macrocycle includes different phases of training, such as preparation, competition, and transition or recovery phases. By strategically organizing these phases, the macrocycle ensures that athletes peak at the right time for competitions and have adequate periods for rest and recovery. This comprehensive approach helps in achieving sustained improvements in strength and overall athletic performance.
Periodization Models
Sequential Method: Periodization programming is a systematic approach that organizes training into distinct phases, each with specific goals and adaptations. This method typically begins with a General Physical Preparation (GPP) phase, focusing on building a broad base of fitness, including strength, endurance, and flexibility. Following the GPP phase, the program transitions into a Specific Physical Preparation (SPP) phase, where the training becomes more specialized, targeting particular skills and performance attributes relevant to the athlete's sport or personal goals. The next phase, often referred to as the Competitive or Peaking phase, aims to maximize performance by fine-tuning technical skills and ensuring peak physical condition for competition or challenging life experiences. Finally, a Recovery or Transition phase is included to allow the body to recuperate and adapt, preventing overtraining and reducing the risk of injury. By progressing through these phases sequentially, the sequential method of periodization ensures a balanced and effective approach to long-term athletic development.
Undulating Method: Also known as nonlinear periodization, this is a dynamic approach that varies the intensity and volume of workouts more frequently compared to traditional linear periodization. Instead of following a strict progression from high volume and low intensity to low volume and high intensity, the undulating method fluctuates these variables within shorter cycles, such as weekly or even daily. For instance, one day might focus on high-intensity, low-repetition strength training, while the next day might emphasize lower intensity with higher repetitions for hypertrophy or endurance. This constant variation helps to prevent plateaus which reduces the risk of overtraining. The undulating method is particularly effective for athletes who need to maintain multiple strength qualities simultaneously, such as strength, power, and endurance. It allows for ongoing adaptations and improvements throughout the training cycle.
Concurrent Method: This is an approach that simultaneously develops multiple physical attributes - such as strength, power, endurance, and hypertrophy - within the same training cycle. Unlike traditional periodization methods that focus on one specific goal per cycle, the concurrent method integrates various training modalities into a training cycle. For example, a typical concurrent training program might include strength training, aerobic conditioning, and skill-based exercises within the same week. This method may be beneficial for advanced athletes who have a solid base of all strength qualities, but beginners may not get enough time developing each individual strength quality to do well with this model.
By understanding concepts like training frequency, sets, reps, tempo, range of motion, time under tension, double progressive overload and periodization, you have a greater understanding of what goes into designing a program. These principles and variables will help you achieve your fitness goals, minimize injury risks, and ensure sustainable progress.
