BOMPA

(1)

Professor Tudor Bompa, Ph.D

[email protected]

www.tudorbompa.com

Scope of Strength Training

Strength Training?

1. Performed in addition to T/TA training

- monitor fatigue from all elements used

in training

2. Must play a physiological role:

- there is no Str. Tr. For strength’s sake

- Str. Tr. Must consider the sport’s

physiological profile / ergogenesis

Scope of Strength Training

Strength Training for Sports

_{is Polluted by:}

• HIT

• Bodybuilding

• Olympic Weight Lifting

• Power Lifting

(2)

Contractile Elements of the Muscle

Velocity of Movement

(3)

Strength Training Principles:

1. Variety

2. Individualization

3. Specificity

Needs for specific adaptation:

• Methods must be specific to the speed

of contraction

• Exercises must increase contraction

force in the intended direction of athletic

skills

• Power/speed sports rely on neural

adaptation – nervous system training

(Enoka, 2000, etc.)

• Exercises must increase activation of

prime movers

• Training methods must increase the

discharge rate of motor neurons

- power training

• F T recruitment = MxS

• Sequence of m. contraction : as in T

skill

- multi-joint exercises

Before you develop strength:

1. Develop joint flexibility

2. Develop ligaments and tendons

3. Develop core strength

4. Develop stabilizers

5. Train movements and not individual

muscles

Five basic laws of strength training:

Principle of Progressive Increase

Of Load in Training

(4)

Program Design

Plan and Achieve

Training Volume

Duration of

training hours

Number of kilograms, pounds, or tones lifted per training

session

Number of sets and repetitions per exercise or training session

Training

Volume

Number of exercises per training session

(5)

Intensity (Load) of Training

A function of the strength of the nervous stimuli employed in training

Determined by muscular effort and CNS energy expended

Expressed as a percentage of load of one repetition maximum (1 RM)

Intensity

Stimulus strength depends on the load, speed of movement, and variation of rest intervals between repetitions

Intensity (Load) of Training

Intensity Values and Load Used in Strength Training

Intensity value Load Percent of 1RM Type of contraction 1 3 2 4 5 Supermaximum Maximum Heavy Medium Low 105 + 90-100 80-90 50-80 30-50 Eccentric/isometric Concentric Concentric Concentric Concentric

Number and Order of Exercises

“ The key to an effective program is adequate exercise selection...”

Too Many

Exercises

FATIGUE OVERLOAD

Number and Type of exercises should be selected according to the following factors:

Age and performance level

Needs of the sport

Phase of training

Exercises should alternate between limbs and muscle groups to ensure better recovery:

Recommended order: legs, arms, abdomen; legs, arms, back, etc.

Number of Repetitions & Speed of Lifting

Higher Load _RepetitionsFewer _PerformanceSlower

100 90 80 70 60 50 40 30 20 10 1 5 10 20 30 40 50 60 100 150 200 Load percent of IRM Number of repetitions

Curve of load vs. number of repetitions % of IRM # of reps 100 80 65 50 95 90 85 75 70 60 40 30 1 8-10 20-25 40-50 2-3 4 6 10-12 15 25 80-100 100-150

Number of Sets

Set:

Number of repetitions per exercise followed by a rest interval

Depends on the number of exercises and the strength combination

Number of sets decreases as the number of exercises increases

# of sets depends on Athlete’s abilities Athlete’s training potential Number of muscle groups to be trained Training phase

Rest Interval

Consequences of an inadequate RI between sets:

Increased reliance on the Lactic Acid system for energy

Suggested Guidelines for R.I. Between Sets for Various

Loads and Their Applicable Circumstances

Load % Speed of performance RI (minutes) Applicability 105+ (eccentric) 60-80 80-100 50-80 30-50 Slow Slow to medium Slow to medium Fast Slow to medium 4-5 3-5 2 4-5 1-2 MxS, muscle tone MxS, muscle tone Muscle hypertrophy Power M-E

Rest intervals between strength training sessions:

Depends on the conditioning level and recovery ability of individual, training phase, and the energy source used in training

Well-conditioned athletes recover faster, especially when reaching highest physical potential approaching competitive phase

(6)

Training Program Design

5 steps to follow when designing a strength training program

1. Select the Type of Strength

The sport specific combination of strength is selected based on the concept of Periodization and is phase specific

2. Select the Exercises

Select training exercises according to the specifics of the sport, the athletes’ needs, and the phase of training

3. Test Maximum Strength

Maximum strength is the highest load an athlete can lift in one attempt and is

used by coaches to calculate their athlete’s 1RM _{5. Test to Recalculate 1RM}

This test is required before beginning a new macrocycle to ensure that progress in MxS is achieved and the new load is related to the gains made in strength

Training Program Design (cont’d)

4. Develop the Actual Training Program

The notation of load, number of reps, and number of sets is expressed as follows: 80%

10 4

Load # RepsSets

Chart used to design strength training program: Ex. No. Exercise Load, # Reps, # Sets RI (min.) 1 2 3 4 5 6 Leg Press Bench Press Leg Curls Half Squats Abd. Curls Dead Lift 3 3 2 3 2 2 6 80 4 8 75 4 10 60 3 8 80 4 8 60 3 15 X 4 -elem. of program - Load - # sets -ex. : function of to pha

Loading Patterns

“ The flat pyramid represents the best loading pattern for the MxS”

Warm-up 60% 80% 90% 90% 90% 90% 90% 80% Flat Pyramid

• Pyramid

• Double-pyramid

• Skewed pyramid

• Flat pyramid

Exercise Prescription

• Analyse how the skill is performed

• Determine prime movers

• Select exercises that stimulate prime

movers

Suggested Exercises

Maximum Muscle Efficiency in Relation

to Limb Position

iEMG Maximum Motor Unit Activation

Exercise

Percent

_iEMG

Rectus Femoris (Quadriceps)

Safety squats (90-degree angle, shoulder-width

stance) 88

Seated leg extensions (toes straight) 86 Half squats (90-degree angle, shoulder-width stance 78

Leg presses ( 110-degree angle) 76

Smith machine squats (90-degree angle,

(7)

Training Session Plan

Number of strength training sessions per micro-cycle:

• Athletes classification

• Importance of strength training in the chosen

sport

• Phase of training

“In sports SPLIT ROUTINE is not acceptable”

The Training Session Plan

(8)

Microcycle Plan

Variations of Load increments

Dynamics of increasing load

(9)

High-intensity microcycle

_{The Micro-cycle Plan}

Suggested Options:

(10)

The Yearly Training Plan:

Peaking

Periodization of Biomotor Abilities

Periodization of main biomotor abilities

Preparatory Competitive Strength Endurance Speed General preparatory Specific preparatory Pre -comp Main competition Anatomical adaptation Maximumstrength

Conversion -Power -Muscular endurance -Both Maintenance C Aerobic endurance -Aerobic endurance -Specific endurance (ergogenesis) Specific endurance (ergogenesis) Aerobic endurance Aerobic & anaerobic endurance -Alactic speed -Anaerobic endurance (ergogenesis) -Specific speed * Alactic * Lactic * Speed enduranace -Specific speed -Agility -Reaction time -Speed endurance Transition Transition Compensation

(11)

Peridization Models for Sports

Athletics (Track and field)

A sprinter requires explosive speed and long, powerful strides. Endurance is not as important a consideration as acceleration since the sprinter needs to move quickly over a short distance.

• Dominant energy systems:

anaerobic alactic and lactic

• Limiting factors: reactive power,

starting power, acceleration power, P-E

• Training objectives: MxS,

reactive power, starting power, acceleration power, P-E

Baseball/Softball

• High bursts of energy for: 1-12 sec.

• Longer periods of recovery

• Playing time:

• Dominant energy system: anaerobic

alactic

• Limiting factors: throwing power,

acceleration power

• Training objectives: MxS, throwing

power, acceleration power

Basketball (elite and college)

• 6 – 7 Km run during an entire game

• 40 various jumps

• 28 direction changes

• HR = X = 167 b/min 25% of time is >180

• Dominant energy systems: anaerobic

lactic and aerobic

• Limiting factors: takeoff power, acceleration

power, P-E

• Training objectives: MxS, takeoff power

acceleration power, P-E

Football (elite and college)

Linemen must be able to react explosively when the ball is put into play and withstand

the opponent’s strength. A hypertrophy phase is included to build bulk.

• Dominant energy system: anaerobic

alactic and lactic.

• Limiting factors: starting power, reactive

power

• Training objectives: MxS, hypertrophy,

starting power, ractive power

(12)

2 2

Model for Wide Receivers, Defensive Backs, and Tailbacks in Elite

Football

Nov. Dec. Jan. Feb. Mar. Apr. May June July Aug. Sept. Oct.

Preparatory Competitive Transition

4 4 P P 3 3 3 Maintenance: P MxS MxS MxSConv. Compen. to P AA 6 2 2

Wide Receivers, Defensive

Backs, Tailbacks

Unlike linemen, wide receivers, defensive backs, and tailbacks require speed and agility rather than muscular bulk.

• Dominant energy system: anaerobic

alactic and lactic

• Limiting factors: acceleration power,

reactive power, starting power

• Training objectives: acceleration power,

reactive power, starting power, MxS

Martial Arts

Both aerobic and anaerobic energy systems must be developed over the long preparatory phase. Reactive strength and agility are necessary to respond to a opponent’s strategy.

• Dominant energy systems: anaerobic

alactic and lactic, aerobic

• Limiting factors: starting power, P-E,

reactive power, M-E

• Training objectives: starting power,

reactive power, P-E, M-E

Swimming

Long distance swimmers must train for Muscle enduraance. A long race taxes the Aerobic energy system, but proper training Will give the swimmer an edurance edge. The model below assumes two competitive Phases, one beginning in January and the Other beginning in the late spring.

• Dominant energy system: aerobic • Limiting factor: M-E long • Training objectives: M-E long, P-E

Volleyball

A volleyball player must be able to react quickly and explosively off the ground to spike, block or dive. Maximum strenght, power, and specific endurance are needed to carry a player through the long competitive phase with power and confidence.

• Dominant energy systems: anaerobic alactic

and lactic, aerobic

• Limiting factors: reactive power, P-E, M-E

medium

• Trainng objectives: P, M-E, MxS

Periodization of Loading Pattern

Per Training Phase

(13)

Periodization of Strength and its Effects

on the Force-Time Curve

Variations in loading patterns

Variations in loading patterns for

(14)

Variations of loading

Variations of loading – 2

games/week

Anatomical Adaptation

Strength training program for the AA phase for a team sport

(basketball, ice hockey, volleyball, lacrosse, baseball,etc).

Strategy Avoid M. Soreness

Strategh:

Week 1 : -100% Concentric

- 0% Eccentric

Week 2 : -100% Concentric

- 25% Eccentric

Week 3 : -100% Concentric

- 50% Eccentric

Week 4 : -normal ratio

Caused by Eccentric Contraction :

Suggested strength training programs:

(15)

CT program example in Gym

CT program example in

_field/court

Hypertrophy

Exercise\Dates

Jan7 - 13 Jan

14-20 Jan21-27 Jan. 28Feb. 3 Feb 4 -10 Feb 11-17 R1/min

#

Squats

Arm Pulls

Leg curls

Abds curls

1/2 Deadlifts

Reverse Leg Press

Bench Press

Heavy bag side Throws (each side)

Loading Pattern

L

M

H

L

M/H

H

2

4

5

6

8

7

3

1

80 6 85 5 85 5 85 5 90 3 90 3 90 3 90 3 90 3 90 3 90 3 80 8 80 8 80 8 80 8 80 8 80 8 95 2 95 2 95 2 95 2 2 2 2 2 2 2 2 2 2 3 2 2 3 3 3 3 3 5 5 5 3 3 3 3 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 70 12 70 10 70 10 70 10 70 10 70 10 7010 70 10 60 12 60 12 60 10 60 10 60 10 60 10 80 6

3 X 12 4 X 15 4 X 20 4 X 20

4 X 25 4 X 30

2-3

Six – Weeks Maximum Strength Phase

Maximum Strength MxS

Training Methods for maximum Strength Phase

A players’s ablility to generate MxS depends

to a high degree on:

1. The diameter of the muscle, more specifically the diameter of

myosin filaments and their cross bridges.

2. The capacity to recruite fast twitch (FT) muscle fibers.

3. The ability to synchronize together all the muscles involved

in action (which is a learning component and increases with

the practice of lifting heavy loads.

The Maximum Load Method (MLM)

One of the most positive outcomes of the MLM for Power is:

1. An increase in the number and the diameter of the contracting

elements of the muscle, the myosins of the FT Fibers

2. The recruitment in greater number of FT Fibers.

3. MLM also increases the Testosterone level, representing,

(16)

Maxex Training

The Importance Maximum Strength (MxS)

For

BASEBALL:

MxS

P

Speed,Pitching/Throwing

Power, and Reaction/Agility

Power phase

Example of the Ballistic Method Combined With

Maximum Acceleration

Medicine ball chest throws

Jump squats and medicine ball chest throws Medicine ball overhead backward throws Medicine ball side throws (for each side) Medicine ball forward overhead throws Two-handed shot throws from chest followed by 15-meter/yard sprint Push-ups followed by 15-meter/yard sprint

Exercise

Week1

Week2

Week3

2 x10 2 x 8 2 x 10 2 x 12 2 x 10 4 x 4 x 3 x 12 3 x 10 3 x 12 3 x 15 3 x 10 6 x 6 x 3 x 15 3 x 15 3 x 15 3 x 20 3 x 12 6 x 6 x

Conversion to Power

(17)

Scope: develop power under fatiguing

conditions

Plyometric training

Exercise

(18)

Muscle Endurance

NOTE: - Load: 40% 1RM

- in week 2, take 2 exercises and perform

non- stop 100 repetitions

- in week 3 and 4 take 3 exercises for the

indicated number of repetitons

Maintenance Phase

• The benefits of strength to a player is felt for as long as the

neuro-muscular system maintains the cellular adaptations

induced by strength training.

• When strength training is ceased the contractile properties

of a muscles diminished and as a direct result, lessens its

positive role.

• The consequence is detraining, or a visisble decrease in the

contribution of strength to athletic performance.

• The longer the conpetitive phase, the more important it is to

maintain some elements of MxS.

• Overlooking that means that a MxS is detrained the level of

power will be affected.

Landing/Reactive Power

Throwing Power

Application of Power Training to the

Specifics of Sports

Exercises for Landing Power / Exercises for Reactive Power

Drop jump from a lower height using a 10 – 15 Kilogram (20-30 pound) heavy vest, dumbbell, or even a barbell

Standard reactive jump in which The athlete lands on the balls of The feet, then instantly jumps up-Ward in a springlike takeoff.

Incline bench press followed by a two-arm chest shot throw.

Starting Power

Acceleration Power

Reverse leg press followed by a quick acceleration of 20 to 25 meters/yards

Series of five to six reactive box or bench jumps followed by 15 to 20 meters/yards of bounding, ending in a 20 meter/yard acceleration

One-legged reactive jump stressing the takeoff part of the exercise

Takeoff Power

Deceleration Power

Drop jump from a high box followed by serveral short jumps, emphasizing the landing (land on balls of feet, knees bent, and hold).