Training used to develop strength

Question 1

Which factors are manipulated in strength training programmes?

Answer 1

1. Resistance (weight, measure as a % of 1RM)
2. Repetitions (number of times an exercise is repeated)
3. Number of sets (series of repetitions and relief period)
4. Work to relief ratio (e.g. 1:1, you work the same amount as you rest).

Question 2

What are the strength training guidelines for maximal strength?

Answer 2

1. 85-95% intensity of 1RM
2. 1-5 reps
3. 2-6 sets
4. 1:3+ work:relief ratio
5. 4-5 mins recovery between sets.

Question 3

What are the strength training guidelines for explosive strength?

Answer 3

1. 75-85% intensity of 1RM
2. 6-10 reps
3. 4-6 sets
4. 1:3 work:relief ratio
5. 3-5 mins recovery between sets.

Question 4

What are the strength training guidelines for endurance (advanced) strength?

Answer 4

1. 50-75% intensity of 1RM
2. 15-20 reps
3. 3-5 sets
4. 1:2 work:relief ratio
5. 30-45 seconds recovery between sets.

Question 5

What are the strength training guidelines for endurance (basic) strength?

Answer 5

1. 25-50% intensity of 1RM
2. 15-20 reps
3. 4-6 sets
4. 1:2 work:relief ratio
5. 60 seconds recovery between sets.

Question 6

What is weight training, benefits and drawbacks?

Answer 6

1. Weight training is the use of free weights or machines
2. It can involve high resistance and low reps
3. Benefits
   - Can be specific to a muscle group
   - Can be used to develop any type of strength
   - Can be used to develop posture and alignment
4. Drawbacks
   - Can potentially be dangerous if a spotter is not used.

Question 7

What is plyometric training, benefits and drawbacks?

Answer 7

1. Plyometric training is a short series of explosive exercise at medium to high intensity
2. E.g. hopping and bounding
3. Duration of 2-6 reps with full recovery between, 100-200 contractions per session, 2-3 times per week
4. Benefits
   - Improves explosive strength
5. Drawbacks
   - Lower body risk of injury is high

Question 8

What is circuit and interval training, benefits?

Answer 8

1. Circuit and interval training involves a set number of stations, arranged to alternate muscle groups
2. Usually weight exercised e.g. press ups
3. Work intensity of 3-6 circuits, 10-15 stations, 10-20 reps
4. Relief interval usually 0-30 seconds
5. Benefits
   - Improves strength endurance.