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WK5 Strength Training in Team Sports

Strength Training in Team Sports

  • Conditioning for Team Sports
    • Aim: Employ a reliable methodology for maximum strength and power in specific sports.
    • Outcome: Develop athletes with greater resilience and potential.

Key Factors Impacting Muscular Growth and Strength

  • Genetics: Inherent traits influencing muscle growth.
  • Nervous System Activation: Speed and efficiency of signals to muscles.
  • Environmental Factors: Conditions affecting training settings.
  • Endocrine Influences: Hormonal impacts on muscle development.
  • Nutritional Factors: Role of diet in muscle synthesis.
  • Physical Activity & Exercise: Importance of consistent training routines.

Muscular Hypertrophy

  • Definition: Increase in the cross-sectional area (CSA) of muscle.
  • With Training:
    • Increase in CSA of muscle fibers.
    • Both Type I and Type II fibers respond, with Type II showing larger increases.
    • Bodybuilders may enhance Type I fibers due to lower intensity.
    • Increase in myofibril area and number.
    • Addition of actin and myosin filaments to periphery of myofibrils.

Training for Muscular Size

  • Intensity:

    • Crucial variable; moderate to high.
    • Typically between 60 - >80 ext{RM}.

  • Repetitions (Reps):

    • 6-12 reps for overall muscle size increase.
    • 1-5 reps for Type II fibers growth, potentially 1-5 reps for others.

  • Sets:

    • Multiple sets (3 or more) recommended for effectiveness.
    • Severity of training varies by experience level.

  • Exercises:

    • Employ multiple exercises per muscle group.
    • Target muscle from various angles.

  • Rest between Sets:

    • Short rest (< 1.5 min); preferably 30-60 seconds.
    • Longer rests (3-5 mins) may be necessary for lower rep ranges.

  • Frequency of Training:

    • Unknown optimal frequency; contingent on lifter status.
    • Beginners may benefit from 3 times per week; elite athletes ought to train twice per week for each muscle.

  • Routine Variation: Necessary to prevent central nervous system fatigue.

Strength Definition

  • Strength: Ability to apply force and overcome resistance (Oxford Dictionary of Sports Science & Medicine).

Strength Development Mechanisms

  • Neural Adaptations:

    • Increased motor unit recruitment and firing.
    • Enhanced coordination between muscles.

  • Hypertrophy:

    • Noticeable effects typically after 8 weeks.

Training for Maximum Strength

  • Intensity: 1-5 reps at 80 ext{RM} or greater.
  • Repetitions: Optimal at 1-5 reps; adjustments for moderate/light days may apply.
  • Sets: 3-6 sets for total body programs; 4-10 if split.

Training for Power

  • Power Definition: Rate of energy expended or work done (Oxford Dictionary of Sports Science & Medicine).

    • Often equated with strength-speed and rate of force development (RFD).

  • Increasing Maximum Strength: Crucial for success in various sports.

  • RFD: More important for explosive sports; crucial for rapid force applications (e.g., sprinting).

  • Training Methods:

    1. High force, low velocity (Strength): Use 1-5 ext{RM} for initial movements.
    2. Explosive weights: 30-60 ext{RM} with Olympic lifts.
    3. Contrast/Complex Loading: Strength exercise >85% and power exercise at 30-60%.
    4. Plyometrics: Involves eccentric-concentric actions for power development.

Force-Velocity Curve

  • Optimal training should cover various aspects of the force-velocity curve including intensity, sets, and exercise order.

Needs Analysis in Athletic Training

  1. Assessment of Demands: Understand game requirements and positional differences.
  2. Evaluate Resources: Athlete’s capability and injury history.
  3. Program Planning: Focus on development, maintenance, and teaching.
  4. Routine Development: Tailor micro-cycles and adjust based on athlete feedback and performance metrics.

Periodization and Structure

  • Micro-Cycle Structures: Weekly rotations of intensity and volume to optimize recovery and performance.
  • Strength Variation: Adjust intensity and volume based on athlete experience; implement 3-week cycles (build/unload) for skill adaptation.

Maintaining Strength and Conditioning

  • Conditional training tailored to athlete’s needs; attention to injury risk.
  • Variability and targeted exercises yield better outcomes; ensure readiness for competitive demands.