WEIGHT TRAINING
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
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.
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 / 52 / 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.
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.
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.