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When three Oregon football players were hospitalized in January following a strenuous workout, they were being led by a strength coach certified from a track and field coaches association.
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For a $245 fee, the U.S. Track and Field and Cross Country Coaches Association (USTFCCCA) offers a 21-hour strength training course to become a certified NCAA strength coach in any sport. By comparison, the widely-used Collegiate Strength and Conditioning Coaches Association (CSCCA) requires 30 times as much training -- a 640-hour certification process.
According to the NCAA, that track certification was all that was needed by Oregon football strength coach Irele Oderinde, who was suspended for one month due to the January workout. But should it be? Four industry experts with more than 100 combined years of experience told CBS Sports they don’t consider Oderinde properly certified to be a football strength coach.
Oregon told CBS Sports that Oderinde and his staff may seek “additional certifications.”
Oderinde is not alone. A CBS Sports investigation found -- in an age when college athlete welfare is paramount – that some strength coaches are not as qualified as they should be in the eyes of some medical professionals and players.
“Are you going to get a 21-hour class to practice law or medicine?” said Jay Hoffman, University of Central Florida sport and exercise science professor. “It’s a four-year degree. For most strength coaches, it’s four years plus a two-year master’s program that provides the [necessary] experience.”
The NCAA requires only a “nationally accredited strength and conditioning certification program” on a coach’s’ resume. However, training has become so specialized that experts say the NCAA rule is both too broad a requirement and not nearly enough of one -- as players continue to die in the offseason.
“They [Oregon] got away with it because none of them [the players] died,” said Hoffman, also chair of UCF’s Education and Human Sciences Department.
Since 2000, 32 NCAA football players have died -- six from traumatic deaths and 26 from non-traumatic deaths. That makes it about 4.5 times more likely a player dies while training for football in the offseason than from a traumatic injury playing football.
“Are you going to get a 21-hour class to practice law or medicine?”Jay Hoffman, UCF professor
In a paper scheduled to be published this month, Oklahoma athletic trainer Scott Anderson wrote that since 2000 more players have died in February conditioning alone than in the previous 16 years of games, in-season practices, preseason practices and spring practices – combined.
With college football’s “killing season” in full swing -- the overwhelming majority of deaths occur in the offseason -- Oregon’s situation raises fundamental questions. What’s the standard to be an NCAA strength and conditioning coach? And are players as safe as they should be?
“We’re killing kids in preparation for the game,” Anderson said. “The game itself is relatively safe.”
Questions about Oregon’s strength coach
The industry’s two main accredited bodies are the National Strength and Conditioning Association (NSCA) and the CSCCA. The overwhelming majority of Power Five head strength coaches have certification from one or the other, yet even those two associations aren’t on the same page.
At Oregon, Oderinde is the only one whose lone certification was approved by a track and field association. Oregon’s nine other strength coaches are certified by the NSCA or CSCAA, according to university documents provided to CBS Sports through an open-records request.
Oderinde was certified by the USTFCCCA on Aug. 15, 2016, while at the University of South Florida, according to his certificate. It’s not clear what -- if any -- certification Oderinde had at USF between Aug. 1, 2015, when the NCAA bylaw requiring national certification went into effect, and Aug. 15, 2016. USF said it’s in the process of determining whether Oderinde was certified during that one-year gap, and if so, by what organization.
Oregon declined to provide a copy of Oderinde’s resume to CBS Sports since it is part of his faculty record. Oregon said faculty records cannot be released without an employee’s written permission, and Oderinde did not grant permission.
“I think a track and field certification would be just fine for a track and field coach,” said Boyd Epley, the man largely credited with being the first paid strength coach with Nebraska back in the 1970s. “But when you’re dealing with athletes that play football, that certification should match up to the needs of that sport.”
Tom Lewis, the USTFCCCA’s director of media, broadcasting and analytics, said the strength training course includes “instruction in the proper application of training and progressions as they relate to student-athlete preparation levels.”
While in compliance with the letter of the NCAA bylaw, Oderinde is among a handful of those coaches who, experts say, are underqualified.
Oderinde was suspended Jan. 17 after three Oregon players were hospitalized after a strenuous workout. One of those players became afflicted with rhabdomylosis, according to his mother.
“Rhabdo” -- how industry experts refer to it -- occurs following overexertion. Muscle fiber breaks down and leaks into the bloodstream. Urine can become discolored, and kidney failure can occur -- or even death.
Oregon was at least the fourth high-profile case of rhabdo since 2013 in any sport at a Power Five school. Head coach Willie Taggart later apologized and visited the three players in the hospital. Oderinde returned to work Feb. 19. Instead of reporting to Taggart, Oderinde now reports to an Oregon director of performance and sports science.
Oderinde’s online bio says he has a bachelor’s degree in recreation administration and a master’s degree in sport management -- neither of which pertain to exercise science or a related field, as the National Athletic Trainers’ Association (NATA) recommended in 2012 to prevent sudden death.
According to the USTFCCCA website, Oderinde’s track and field certification is accredited by the National Council for Accreditation of Coaching Education (NCAC).
“They’re [NCAC] really small and they’re really new,” said Scott Caulfield, NSCA head strength coach. “I don’t know if they understand what they’re trying to credential. They’re not really known in any credentialing context.”
Meanwhile, the NSCA and CSCCA are accredited by the more mainstream National Commission for Certifying Agencies. The 40-year-old NCCA claims to have accredited more than 130 organizations.
Oregon did not grant CBS Sports requests to interview Taggart, Oderinde, the three players who were hospitalized or athletic director Rob Mullens. Instead, Oregon provided a copy of an internal review performed by a faculty athletics representative and a statement.
“Irele Oderinde’s strength training certification from the USTFCCCA meets guidelines set by the NCAA. As has already been reported, Oderinde was suspended for a month without pay and supervision of the football strength and conditioning program was moved to Director of Performance and Sports Science Andrew Murray.
“This move creates a stronger connection with the Marcus Mariota Sports Performance Center and provides appropriate oversight to protect the health and safety of student athletes, which is our top priority. This structure also will provide Oderinde and his staff with opportunities for continued professional development and training, which may include seeking additional certifications.”
Texas assistant head strength and conditioning coach Sandy Abney said Oderinde’s qualifications would not allow him to be hired by the Longhorns. Abney is certification commission chair of the CSCCA.
Anderson said Oderinde’s background, based on what has been discussed in the media, does not meet the standards for NATA. The leading association for athletic trainers has guidelines requiring strength coaches to have an undergraduate degree before taking a certification exam and recommends the degree be related to exercise science.
“Imagine if I walked into a patient’s room and I just took an online class to be certified, and I said, ‘I’m going to do your surgery today.’”Myron Rolle, neurosurgeon and ex-Florida State safety
Before Oderinde was hired, Oregon’s job posting in December 2016 listed minimum qualifications that seemed to fall short of the NCAA bylaw that says a strength coach shall be certified by “a nationally accredited strength and conditioning program.” Oregon’s posting said it preferred -- not required -- a certified strength coach who has a master’s degree. Oregon’s minimum qualifications wanted candidates with a bachelor’s degree, three years in Division I or pro sports, and experience with “diverse populations.”
The standards for strength and conditioning coaches “are sort of where athletic trainers were about 25 or 30 years ago,” said NCAA chief medical officer Brian Hainline, who would not comment specifically about Oregon.
For example, as a condition of a state license for athletic trainers, most states require the passage of the NATA certification exam. Even with that, when an Oklahoma State basketball player died following a workout last summer, it was discovered the certification for the Cowboys’ athletic trainer had lapsed, according to The Oklahoman. Without certification, he could not receive a state license.
Florida State All-American safety Myron Rolle believes college football strength coaches need to be held more accountable.
“I’m a neurosurgeon now,” Rolle said. “Imagine if I walked into a patient’s room and I just took an online class to be certified, and I said, ‘I’m going to do your surgery today.’ That patient would say, ‘Get out of my room.’”
Undoubtedly, there are many good NCAA strength coaches. But the reality is there’s no clear industry standard for how to certify them. That decision is basically left up to the schools.
The NCAA bylaw itself is less than two years old, and it’s watered down, according to some industry experts. The NSCA and CSCCA sent a joint statement to the NCAA in 2015 demanding “higher professional guidelines.”
Frustrated at the lack of response, the two bodies sent the NCAA a joint letter on March 3 that calls on college sports’ governing body to require every strength coach to have a NCCA-accredited strength and conditioning certification. The NCCA is the organization the NSCA and CSCCA use, but it’s not the one that oversaw Oderinde’s certification at Oregon.
The NSCA and CSCCA propose that NCAA strength coaches without a bachelor’s degree be allowed up to four years to obtain an accredited certification. They also suggest that new hires from a specified date must hold an accredited certification.
The letter states that “ambiguity” by universities when interpreting the NCAA’s rule places athletes at risk. “Our organizations firmly believe the NCAA, as the governing body, should provide clarity and guidance on the standards for accredited strength and conditioning certification programs to their member institutions,” the NSCA and CSCCA wrote.
Add in the intense competitiveness from a multi-billion-dollar industry that’s made football training year-round and the recipe is clear for college football’s “dirty little secret,” as Oklahoma’s Anderson describes offseason deaths due to workouts.
There’s no NCAA standard for strength coaches
The avalanche of acronyms involved in this story disguise a core issue: Schools get to decide what “nationally accredited” means when it comes to certification.
Oderinde came to Oregon with Taggart from USF. The strength coach had previous stops at Western Kentucky, West Virginia, Notre Dame and South Carolina.
The course description at the USTFCCCA, where Oderinde was certified, says a minimum of two years of coaching experience is “suggested.” The USTFCCCA promotes that its certification meets all NCAA requirements, though it also notes “institutionally based policies may differ.”
There is broad interpretation and little or no incentive for the NCAA to punish a school that hires an uncertified coach. An NCAA spokesman said a school “could” be investigated for certification violations, but the association’s “preference is to assist institutions to find ways to understand and comply with the legislation.”
There are only nine major-infractions cases in NCAA history that even tangentially mention a strength and conditioning coach. No findings of violations have ever occurred for the 2015 bylaw.
Similarly, there appears to be no strength specialists who have lost their certification from the two largest accrediting agencies for NCAA members. Officials from both the NSCA and CSCCA told CBS Sports they know of no instance when they have revoked a certification due to disciplinary action.
“We haven’t had to pull anyone’s certification,” said CSCCA executive director Chuck Stiggins, a former BYU strength coach. “I want you to know, and I mean this with humility, we are the gold standard for certification. Other organizations have 65,000 to 70,000 certifications. We only have about 840. Those who have our certifications are very skilled.”
Said Caulfield, the NSCA strength coach: “To my immediate knowledge, we have never revoked a certification due to disciplinary action.”
How is it possible that no certifications have been revoked by the NSCA or CSCCA? Hainline, the NCAA’s chief medical officer, danced around that question and said the NSCA and CSCCA must come together to decide how standards will move in the same direction.
“The pressure for there to be a paradigm shift is going to be pretty strong,” he said. “It can’t be the NCAA saying, ‘This is how accreditation and certification has to take place,’ but there is going to be other forces that are essentially going to shine a spotlight on the process.”
Hainline said a large number of sports medical organizations want to develop standards for medical care within an integrated medical team, including strength and conditioning specialists. The culture for evaluating strength coaches must shift from performance-based to medically-based, Hainline said.
“That’s the only way you’re going to be able to achieve peak performance, if it’s in an environment that’s safe,” he explained.
Stiggins stated in a 2015 letter that the NCAA backed off specific recognition of the NSCA and CSCCA because of “legal considerations.”
Consider the differences in some requirements for three associations, among others, that certify NCAA strength coaches:
CSCCA: Bachelor’s degree; 640 hours of training; an internship; pass science-based written and oral exams; current CPR/Automated External Defibrillator/First Aid certification. The CSCCA said it certified, in 2015, 37 percent of full-time Football Bowl Subdivision strength and conditioning coaches in all sports and 32 percent in the Football Championship Subdivision. According to the CSCAA, 71 percent of its 221 candidates in 2016 passed for certification.
The CSCCA board of directors includes what it calls 10“Master Strength and Conditioning Coaches,” including Ohio State’s Mickey Marotti, Clemson’s Joey Batson and Iowa’s Chris Doyle. Doyle was Iowa’s strength coach when 13 football players were hospitalized in 2011 due to rhabdomyloysis. The school settled for $15,000 with one player who sued for negligence.
Caulfield told CBS Sports, “To become a master, there’s no actual mastery involved. Basically your master is not getting fired. After you’ve been a strength coach for 12 years, you become a master strength coach.”
NSCA: Bachelor’s degree or enrolled as college senior; current CPR/AED certification; pass a two-section exam consisting of scientific foundations and practical/applied science. The NSCA said it doesn’t track how many NCAA strength coaches it certifies. The NSCA reported 35,406 certified professionals, including strength coaches, trainers, physical therapists, athletic trainers and professors.
The NSCA’s reputation has taken a hit lately. In 2013, the NSCA published an article in its Journal of Strength and Conditioning Research that suggested popular exercise company CrossFit poses an injury threat. CrossFit sued and claimed the data used had been discredited, which the NSCA conceded in a 2015 correction. The federal judge in the ongoing case ruled evidence could reasonably support that the NSCA knew the injury data were false but published them anyway to “protect its position in the market” and diminish “the burgeoning popularity of the CrossFit program.”
USTFCCCA (Oderinde’s certification): 21-hour “high level, detailed course” on strength training; undergraduate degree; CPR/AED/First Aid certification; pass 18 online quizzes from home about the 18 course units; pass hypothetical designed training for an athlete.
To pass the course, online quizzes require a 75-percent grade and no more than five “minor” errors in the pass/fail designed training project, according to the three-page course syllabus. “Minor” and “serious” errors are defined in the three-page course syllabus. The USTFCCCA said about 83 percent of applicants pass the course.
It’s not clear how many NCAA strength coaches are certified by the New Orleans-based association, which is a trade organization to develop skills for track and cross country coaches.
Some medical and industry professionals, including Hainline, believe states must start licensing strength and conditioning coaches to provide more accountability. Experts say the lack of standards are particularly troubling since strength coaches spend more time with players than almost anyone else in athletic departments.
In 2015, Tennessee coach Butch Jones said his program did a study showing 86 percent of a player’s time with the program is spent with the strength and conditioning staff.
The strength coach is usually “one of the most consistent people in [players’] lives,” said USC football strength coach Ivan Lewis. “Usually the strength coach is tasked to hold the team accountable as far as being on time, going to class, communication, etc. The strength coach usually has the best vibe of the team because he is around them so much.”
Many football strength coaches are among the highest-paid employees at their university. Several strength coaches make more than FBS head coaches.
Arizona athletic trainer Randy Cohen said he is less concerned about occasional high-profile stories about college athletes suffering from rhabdo than he is seeing bodies break down all year. Cohen said year-round training is not allowing NCAA athletes’ bodies to properly heal and too many players feel pressured to take pain medicine just to get through offseason workouts.
“We see a whole bunch of shoulder and cartilage tears, hip and groin issues, lower back and stress fractures,” said Cohen, past chairman for the NATA college committee. “It doesn’t make the news when the kid’s out with a herniated disc, but a lot of times we’re seeing them pushed past what they can do. That changes the function of that body part for the rest of your life. A lot of us believe these injuries are from workouts without proper rest time and recovery.”
In 2003, the NCAA passed reforms intending to reduce how often football players spend on offseason workouts and to make them safer. This came after a blue-ribbon panel led by former Texas athletic director DeLoss Dodds and former Baylor coach Grant Teaff studied the issue.
Oklahoma’s Anderson said what followed in 2004 for the NCAA was “among the deadliest year for conditioning in any sport or era.” To this day, those 2003 reforms “rank as one of -- if not the greatest -- abject failures of NCAA policy ever,” Anderson said.
As exercise science and technology provide far greater knowledge about workouts, who’s making sure strength coaches know what they’re doing? On too many NCAA campuses, experts say, the answer seems to be no one.
What happened at Oregon’s workout?
At Oregon, Oderinde now reports directly to Murray, the director of performance and sport science, instead of Taggart, the Ducks’ head coach.
While not speaking directly about Oregon, the NCAA’s Hainline indicated the type of higher training Murray has in sport science is needed for strength specialists. Athletic trainers are moving toward a path where they must be a master’s level trainer.
Oderinde replaced Jim Radcliffe, who at Oregon had been one of the most respected football strength coaches in the country. Radcliffe is certified by the CSCCA.
“I’m not sure why they suspended [Oderinde],” said Hoffman, a former NSCA president. “Is he going to get smarter a month from now? Either he’s qualified -- then he shouldn’t be suspended -- or he’s not qualified and he should be fired.”
The workouts at Oregon that resulted in three football players getting hospitalized for several days were “akin to military basic training,” including up to an hour of continuous push-ups and up-downs, The Oregonian reported.
Oregon players had been off for about a month before the workouts. Some Oregon players have said they didn’t view the workouts to be outside the norm of what they traditionally do.
Taggart, who issued an apology shortly after the workouts, denied the workouts were “military style” to CSNNW.com and said the idea was to ease players into offseason conditioning without running or weightlifting. He said dehydration was an issue, coaches did not order players to work past their limitations, and some players pushed themselves too hard.
“These guys were tough guys and wanted to show the coaches,” Taggart said, according to CSNNW.com. “That’s probably what was part of the problem. They didn’t want to be the guy that quit. There were other guys that quit and they didn’t want to so they probably pushed themselves to a limit that they shouldn’t have.”
Hoffman said Taggart’s comment blaming dehydration is “one of the most ridiculous statements I’ve ever seen.” Hoffman added Taggart should, “thank God that one of these players wasn’t an African-American with sickle cell trait or there wasn’t heat to exacerbate the situation.”
Until 2010, the NCAA didn’t require testing for sickle cell trait. The condition can cause death when athletes aren’t properly acclimated to strenuous conditioning.
“It’s absurd a coach can make a situation like that and make excuses,” Hoffman said.
“I’m not sure why they suspended [Oderinde]. Is he going to get smarter a month from now?”Jay Hoffman, UCF professor
Oregon president Michael Schill told The Oregonian he was “very upset” players had to be hospitalized after the workout. “Whether it was through our exercise programs, or the students were too afraid to be called weenies that they didn’t stop when they should’ve stopped, I don’t care,” Schill said. “The job of our coaches is to look out for their well-being.”
The Oregon workout raises a fundamental question that’s rarely asked out loud in college sports: What is the real purpose of a strength and conditioning coach?
To medical professionals, it’s to safely shape a person’s physiology. To many head coaches, it’s also to shape mental toughness to win football games many months later.
How a head coach picks a strength coach
Boyd Epley is considered the father of modern strength training. He basically invented the position at Nebraska in 1970s and later founded the NSCA in 1978.
Today, Epley is Nebraska’s assistant athletic director for strength and conditioning and sees a profession still refining itself. He said some workouts are improperly designed for the sake of extra discipline and mental toughness.
“While there are elements of this in any form of coaching and training, many attempts to do so fall woefully short of, or even contrary to, sound physical training methods, placing student-athletes in dangerous situations,” Epley said.
“Because the strength coach currently often answers directly to the sport coach, there is pressure on the strength and conditioning coach to carry out whatever type of training, discipline or even punishment the sport coach desires.”
Epley said most strength coaches are hired through the normal procedures by the human resources department on campus. The job is posted. Candidates are vetted. Basic requirements must be met. But in high-profile sports like football, Epley said exceptions get made and the strength coach is hired like an offensive or defensive coordinator.
“The head coach wants a certain person, so that is who is picked -- qualified or not,” Epley said. “If that strength and conditioning coach does not hold certification of an appropriately accredited body, the athletic department can come up with an interpretation of the accreditation criteria of an alternate certification to fit their hiring needs until the NCAA further clarifies and enforces their legislation.”
Anderson credited the NCAA for shifting the onus for certification to the schools. But others are more frustrated. Abney, the Texas assistant head coach, said the NCAA decision was “a huge setback” for the strength coaching profession.
“That’s why I kind of scratch my head with CrossFit,” Abney said of the popular exercise company. “Some of those folks seem to be proud that they get [rhabdo]. I’m like, are you getting that it’s a death penalty to a strength and conditioning coach? If you take athletes to that point, you’re done.”
NCAA bylaws require a strength coach who does weightlifting or conditioning to be certified in CPR and first aid. Also, a sports medicine professional must be present at workouts with “the unchallengeable authority to cancel or modify the workout for health and safety reasons.”
“Right now, the NCAA isn’t losing lawsuits [related to strength coaches], and until they lose a lawsuit, they’re not going to force stuff.” Randy Cohen, Arizona athletic trainer
Ohio State has gone through a situation similar to Oregon’s twice since 2013. Six Ohio State women’s lacrosse players were hospitalized with rhabdo. At least one member of the women’s track team was treated for rhabdo in 2014. How does a workout reach the point where athletes get hospitalized?
Ohio State athletic director Gene Smith based his school’s situations on “poor communication.”
“If you’re the strength coach and you work the lower body and then the coach the next day is working on the lower body, that’s the stress point,” he said.
Anderson is like a lot of his peers. He’s had enough.
“We just have to somehow get some traction on the issue that keeps happening over and over,” he said. “It’s the same reason [players were injured] at Iowa that [they were] at Oregon. It’s the same issue that’s killing kids as well.”
Players know more than some strength coaches
Former South Carolina star running back Marcus Lattimore came to Washington, D.C. last May intent on making a point. Speaking before the Knight Commission, a group that tries to reform the NCAA, Lattimore laid out a startling statistic: Nine out of 15 former players he informally surveyed sustained injuries in summer workouts -- six in the weight room and three in conditioning.
“Some [strength coaches] are brilliant,” said Lattimore, who played for the Gamecocks from 2010-12. “The ones I had in college were pretty good, but there were some on staff that, embarrassingly enough, I knew more than.”
Rolle, the former Florida State safety from 2006-08, said his head strength coaches at FSU were excellent and provided valuable help, especially by teaching proper nutrition and serving as advocates for players with NFL scouts. But like Lattimore, Rolle questioned the knowledge of some strength coaches lower down the food chain and believed they put players at unnecessary risk.
“I’m not asking you to be a walking, anatomically-correct textbook, but I expect you to at least have some kind of basic understanding of what you’re telling me and how to do it,” Rolle said.
“Sometimes that knowledge gap was seen. I feel like I should not have known more than you if you’re going to be in charge of telling me what to do. If you’re coming in for a job to train a guy like [former Seminoles star] Lawrence Timmons, who’s going to be a first-round pick, and you’re not busting it to do the work and teach us, that’s lack of interest. That’s being inept.”
Unlike in pro sports, college athletes are not legally allowed to unionize. According to a source, the Major League Baseball Players Association has collectively bargained strength training NSCA certification into their deals. The NBA strength and conditioning coaches association partnered with the NSCA in 2015.
For the NCAA, all health issues -- such as whether to set standards for strength coaches -- are intertwined with liability. If enforceable standards are set, you break it, you own it.
“The NCAA has to protect itself a little bit, too,” said Cohen, Arizona’s athletic trainer. “If you set the standards, are you opening yourself up to more litigation when bad things happen and the standard wasn’t enforced appropriately? Right now, the NCAA isn’t losing lawsuits [related to strength coaches], and until they lose a lawsuit, they’re not going to force stuff.”
Hainline said he thinks recent NCAA bylaws giving medical personnel unchallenged authority to care for players will eventually lead to enforceable NCAA medical rules. It’s not clear if or when that will happen.
Instead, universities are the defendants for their own actions. In 2016, the University of California settled for $4.75 million over the death of football player Ted Agu, who had the sickle cell trait and died after a strenuous offseason workout in 2014. Cal strength coach Robert Jackson was also present for the workout years earlier preceding the death of UCF football player Ereck Plancher, who tested positive for sickle cell trait.
The Iowa 2011 case with 13 hospitalized players due to rhabdo resulted in a single $15,000 settlement. The workout in question was only held about once every three years as a test of physical stamina, mental toughness and to see who “wanted to be on the team,” according to an investigative committee report commissioned by Iowa.
Iowa essentially determined the exercises themselves were to blame and no staffer was disciplined. Doyle, Iowa’s strength coach, was named the school’s “most valuable coach of the year” three months after the hospitalizations. He made $625,204 last year as the nation’s highest-paid strength coach, according to USA Today.
Anderson, Oklahoma’s athletic trainer, wrote in the Journal of Athletic Training that 10 of the 13 hospitalized Iowa players had creatine kinase levels during workouts about 120 times higher than 32 Iowa players tested in subsequent August practices. An elevated level of creatine kinase is seen in heart attacks or in conditions that produce damage to the skeletal muscles or brain.
“The method is pushing players’ limits in a belief that the only limits are self-imposed by the untough, the undisciplined, and the unaccountable,” Anderson wrote.
There are well-established guidelines for athletic trainers and strength coaches to handle offseason workouts.
“I always tell my coaches, ‘It’s real easy to go hard in someone else’s body. If it’s your body, how do you feel?’” said Mike Barwis, a former Michigan and West Virginia strength coach and now a consultant to the New York Mets.
Cohen said most workouts in college sports aren’t too hard but rather don’t plan for enough rest and recovery built into the process.
Even when reporting lines don’t go through the head coach, Cohen described a “vicious cycle” where some strength coaches or on-field assistants feel they must prove their value to their head coach by showing how hard athletes are working in the offseason. College football programs now treat the sport like a “12-month-a-year job” for players, making them work at a high level all year instead of getting the body to peak at a later date, Cohen said.
Yes, he said, sometimes athletes must be pushed past their comfort level. But he believes the good coaches know the level a player truly can’t achieve.
“When your design of the workout isn’t to make them a better athlete or get in better shape but to make them tougher, that’s when you get problems,” Cohen said. “A lot of the strength coaches are very well trained. The problem is there are certifications that are very good and others that are weekend courses.
“We don’t have a set standard for what a strength coach should be.”
Correction: The original version of this story referred to the CSCCA as the CCSCA.
(Redirected from Strength conditioning)
A woman doing weight training at a health club with her coach standing behind her.
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, size of skeletal muscles and bone density.
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury,[1] increased bone density, increased metabolism, increased fitness[2][3] and improved cardiac function.[4] Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.[5]
Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This is mediated via activation of PGC-1alpha which alter the LDH (lactate dehydrogenase) isoenzyme complex composition and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity of the lactate metabolizing enzyme LDHB.[6]
Sports where strength training is central are bodybuilding, weightlifting, powerlifting, strongman, Highland games, shot put, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably tennis, American football, wrestling, track and field, rowing, lacrosse, basketball, pole dancing, hockey, professional wrestling, rugby union, rugby league, and soccer. Strength training for other sports and physical activities is becoming increasingly popular.
- 1Uses
- 2Technique
- 3Practice of weight training
- 3.4Advanced techniques
- 3.4.1Set structure
- 3.4Advanced techniques
- 4Combined techniques
- 5Risks and concerns
- 7Special populations
- 7.1Safety concerns related to children
Uses[edit]
The benefits of strength training include greater muscular strength, improved muscle tone and appearance, increased endurance and enhanced bone density.
Increased physical attractiveness[edit]
Many people take up strength training to improve their physical attractiveness. There is evidence that a body type consisting of broad shoulders and a narrow waist, attainable through strength training, is the most physically attractive male attribute according to women participating in the research.[7] Most men can develop substantial muscles; most women lack the testosterone to do it, but they can develop a firm, 'toned' (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). An individual's genetic make-up dictates the response to weight training stimuli to a significant extent. Training can not exceed a muscle's intrinsic genetically determined qualities, though polymorphic expression does occur e.g., Myosin heavy chains[8]
Studies also show that people are able to tell the strength of men based on photos of their bodies and faces, and that physical appearance indicates cues of strengths that are often linked to a man's physical formidability and, therefore, his attractiveness.[9] This is aligned with studies that reveal those who undergo strength training attain more self-esteem and body cathexis when compared to individuals who do not undergo training or exercise.[10] In addition, people who undergo strength training tend to have a more favorable body image even than those who also engage in regular physical activities such as walking and running.[11] More women are also increasingly revealed to be dissatisfied with their body today than those surveyed in 1984 and they often turn to exercise such as strength training to improve their body shape.[12]
Workouts elevate metabolism for up to 14 hours following 45-minutes of vigorous exercise.[13][14]
Increased general physical health[edit]
Strength training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so become less frail.[15] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis and to improve bone strength in those with osteoporosis.[16] The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.
Though strength training can stimulate the cardiovascular system, many exercise physiologists, based on their observation of maximal oxygen uptake, argue that aerobics training is a better cardiovascular stimulus. Central catheter monitoring during resistance training reveals increased cardiac output, suggesting that strength training shows potential for cardiovascular exercise. However, a 2007 meta-analysis found that, though aerobic training is an effective therapy for heart failure patients, combined aerobic and strength training is ineffective.[17]
Strength training may be important to metabolic and cardiovascular health. Recent evidence suggests that resistance training may reduce metabolic and cardiovascular disease risk. Overweight individuals with high strength fitness exhibit metabolic/cardiovascular risk profiles similar to normal-weight, fit individuals rather than overweight unfit individuals.[18]
For rehabilitation or to address an impairment[edit]
For many people in rehabilitation or with an acquired disability, such as following stroke or orthopaedic surgery, strength training for weak muscles is a key factor to optimise recovery.[19] For people with such a health condition, their strength training is likely to need to be designed by an appropriate health professional, such as a physiotherapist or an occupational therapist.
Increased sports performance[edit]
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport.[20]
For the pleasure of the activity[edit]
One side effect of intense exercise is increased levels of dopamine, serotonin, and norepinephrine, which can help to improve mood and counter feelings of depression (dopamine and serotonin were not found to be increased by resistance training).[21][22]
Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines which promote the growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[23]
Technique[edit]
The basic principles of strength training involve a manipulation of the number of repetitions, sets, tempo, exercises and force to cause desired changes in strength, endurance or size by overloading of a group of muscles. The specific combinations of reps, sets, exercises, resistance and force depend on the purpose of the individual performing the exercise: to gain size and strength multiple (4+) sets with fewer reps must be performed using more force.[24]A wide spectrum of regimens can be adopted to achieve different results, but the classic formula recommended by the American College of Sports Medicine reads as follows:
- 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant.
- Two to three minutes of rest is recommended between exercise sets to allow for proper recovery.
- Two to four sets are recommended for each muscle group[25]
Typically, failure to use good form during a training set can result in injury or an inability to meet training goals. When the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. There are cases when cheating is beneficial, as is the case where weaker groups become the weak link in the chain and the target muscles are never fully exercised as a result.
Terminology[edit]
Strength training has a variety of specialized terms used to describe parameters of strength training:
- Exercise – different movements which involve rotating joints in specific patterns to challenge muscles in different ways.
- Form – each exercise has a specific form, a topography of movement designed to maximize safety and muscle strength gains.
- Rep – short for repetition, a rep is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise.
- Set – a set consists of several repetitions performed one after another with no break between them with the number of reps per set and sets per exercise depending on the goal of the individual. The number of repetitions one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform ten reps at 75 lbs, then their RM for that weight would be 10RM. 1RM is therefore the maximum weight that someone can lift in a given exercise – i.e. a weight that they can only lift once without a break.
- Tempo – the speed with which an exercise is performed; the tempo of a movement has implications for the weight that can be moved and the effects on the muscle.
Realization of training goals[edit]
For developing endurance, gradual increases in volume and gradual decreases in intensity is the most effective program.[26][27]Sets of thirteen to twenty repetitions develop anaerobic endurance, with some increases to muscle size and limited impact on strength.[28]
It has been shown that for beginners, multiple-set training offers minimal benefits over single-set training with respect to either strength gain or muscle mass increase, but for the experienced athlete multiple-set systems are required for optimal progress.[28][29][30] However, one study shows that for leg muscles, three sets are more effective than one set.[31]
Beginning weight-trainers are in the process of training the neurological aspects of strength, the ability of the brain to generate a rate of neuronalaction potentials that will produce a muscular contraction that is close to the maximum of the muscle's potential.
Variable | Training goal | |||
---|---|---|---|---|
Strength | Power | Hypertrophy | Endurance | |
Load (% of 1RM) | 90–80 | 60–45 | 80–60 | 60–40 |
Reps per set | 1–5 | 1–5 | 6–12 | 13–60 |
Sets per exercise | 4–7 | 3–5 | 4–8 | 2–4 |
Rest between sets (mins) | 2–6 | 2–6 | 2–3 | 1–2 |
Duration (seconds per set) | 5–10 | 4–8 | 20–60 | 80–150 |
Speed per rep (% of max) | 60–100 | 90–100 | 60–90 | 60–80 |
Training sessions per week | 3–6 | 3–6 | 5–7 | 8–14 |
Table reproduced from Siff, 2003[32] |
Weights for each exercise should be chosen so that the desired number of repetitions can just be achieved.
Progressive overload[edit]
The basic method of weight training uses the principle of progressive overload, in which the muscles are overloaded by attempting to lift at least as much weight as they are capable. They respond by growing larger and stronger.[33] This procedure is repeated with progressively heavier weights as the practitioner gains strength and endurance.
However, performing exercises at the absolute limit of one's strength (known as one rep max lifts) is considered too risky for all but the most experienced practitioners. Moreover, most individuals wish to develop a combination of strength, endurance and muscle size. One repetition sets are not well suited to these aims. Practitioners therefore lift lighter (sub-maximal) weights, with more repetitions, to fatigue the muscle and all fibres within that muscle as required by the progressive overload principle.
Commonly, each exercise is continued to the point of momentary muscular failure. Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength. Training to failure is a controversial topic with some advocating training to failure on all sets while others believe that this will lead to overtraining, and suggest training to failure only on the last set of an exercise.[34] Some practitioners recommend finishing a set of repetitions just before reaching a personal maximum at a given time. Adrenaline and other hormones may promote additional intensity by stimulating the body to lift additional weight (as well as the neuro-muscular stimulations that happen when in 'fight-or-flight' mode, as the body activates more muscle fibres), so getting 'psyched up' before a workout can increase the maximum weight lifted.
Weight training can be a very effective form of strength training because exercises can be chosen, and weights precisely adjusted, to safely exhaust each individual muscle group after the specific numbers of sets and repetitions that have been found to be the most effective for the individual. Other strength training exercises lack the flexibility and precision that weights offer.
Split training[edit]
Split training involves working no more than three muscle groups or body parts per day, instead spreading the training of specific body parts throughout a training cycle of several days. It is commonly used by more advanced practitioners due to the logistics involved in training all muscle groups maximally. Training all the muscles in the body individually through their full range of motion in a single day is generally not considered possible due to caloric and time constraints. Split training involves fully exhausting individual muscle groups during a workout, then allowing several days for the muscle to fully recover. Muscles are worked roughly twice per week and allowed roughly 72 hours to recover. Recovery of certain muscle groups is usually achieved on days while training other groups, i.e. a 7-day week can consist of a practitioner training trapezius, side shoulders and upper shoulders to exhaustion on one day, the following day the arms to exhaustion, the day after that the rear, front shoulders and back, the day after that the chest. In this way all mentioned muscle groups are allowed the necessary recovery.[35]
Perhaps the most common form of training split in recent decades is the body-part split (sometimes known as 'bodybuilder split' or 'bro split'), which became popular due to being used in professional bodybuilding, and is discussed in a number of sources dedicated to physical training, such as Bodybuilding.com, T-Nation, and Muscle & Strength.[36][37][38] This kind of split is structured so that the body is divided up in what are considered the major muscle groups, i.e. chest, back, legs, shoulders, and arms (biceps and triceps), each part is then trained to exhaustion once a week on a dedicated day. Optionally, the biceps can be trained along with the back, due to the fact that they are both involved in pulling movements; conversely, the triceps can be trained along with the chest of the shoulders, as all these muscles are involved in pushing movements. Abdominal work can be spread out over multiple sessions or concentrated on just one day.
Despite the popularity of body-part splits, recent evidence suggests that multiple training sessions for the same muscle group over the course of a week are a more effective training strategy. One recent meta-analysis of experimental trials on resistance training found out that, when total training volume is equated, 'frequencies of training twice a week promote superior hypertrophic outcomes to once a week'.[39]
Intensity, volume, and frequency[edit]
Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of work required to achieve the activity and is proportional to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets, and reps during a single session. Frequency refers to how many training sessions are performed per week.
These variables are important because they are all mutually conflicting, as the muscle only has so much strength and endurance, and takes time to recover due to microtrauma. Increasing one by any significant amount necessitates the decrease of the other two, e.g. increasing weight means a reduction of reps, and will require more recovery time and therefore fewer workouts per week. Trying to push too much intensity, volume and frequency will result in overtraining, and eventually lead to injury and other health issues such as chronic soreness and general lethargy, illness or even acute trauma such as avulsion fractures. A high-medium-low formula can be used to avoid overtraining, with either intensity, volume, or frequency being high, one of the others being medium, and the other being low. One example of this training strategy can be found in the following chart:
Type | High | Med | Low |
---|---|---|---|
Intensity (% of 1RM) | 80–100% | 40–70% | 0–40% |
Volume (per muscle) | 3+ exercises | 2 exercises | 1 exercises |
Sets | 4+ sets | 2–3 sets | 1 set |
Reps | 20+ reps | 8–15 reps | 1–6 reps |
Session frequency | 4+ p/w | 2–3 p/w | 1 p/w |
A common training strategy is to set the volume and frequency the same each week (e.g. training 3 times per week, with 2 sets of 12 reps each workout), and steadily increase the intensity (weight) on a weekly basis. However, to maximize progress to specific goals, individual programs may require different manipulations, such as decreasing the weight, and increase volume or frequency.[40]
Making program alterations on a daily basis (daily undulating periodization) seems to be more efficient in eliciting strength gains than doing so every 4 weeks (linear periodization),[41] but for beginners there are no differences between different periodization models.[42]
Periodization[edit]
There are many complicated definitions for periodization, but the term simply means the division of the overall training program into periods which accomplish different goals.
Periodization is the modulating of volume, intensity, and frequency over time, to both stimulate gains and allow recovery.
In some programs for example; volume is decreased during a training cycle while intensity is increased. In this template, a lifter would begin a training cycle with a higher rep range than they will finish with.
For this example, the lifter has a 1 rep max of 225 lb:
Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Volume Lbs. | % Exertion(Last Set) | % of 1 Rep Max(Last Set) |
---|---|---|---|---|---|---|---|---|
1 | 125 lb x 8reps | 130 lb x 8reps | 135 lb x 8reps | 140 lb x 8reps | 145 lb x 8reps | 5,400 | 78% | 64% |
2 | 135 lb x 7reps | 140 lb x 7reps | 145 lb x 7reps | 150 lb x 7reps | 155 lb x 7reps | 5,075 | 81% | 69% |
3 | 145 lb x 6reps | 150 lb x 6reps | 155 lb x 6reps | 160 lb x 6reps | 165 lb x 6reps | 4,650 | 84% | 73% |
4 | 155 lb x 5reps | 160 lb x 5reps | 165 lb x 5reps | 170 lb x 5reps | 175 lb x 5reps | 4,125 | 87% | 78% |
5 | 165 lb x 4reps | 170 lb x 4reps | 175 lb x 4reps | 180 lb x 4reps | 185 lb x 4reps | 3,500 | 90% | 82% |
6 | 175 lb x 3reps | 180 lb x 3reps | 185 lb x 3reps | 190 lb x 3reps | 195 lb x 3reps | 2,775 | 92% | 87% |
This is an example of periodization where the number of repetitions decreases while the weight increases.
Practice of weight training[edit]
Methods and equipment[edit]
There are many methods of strength training. Examples include weight training, circuit training, isometric exercise, gymnastics, plyometrics, Parkour, yoga, Pilates, Super Slow.
Strength training may be done with minimal or no equipment, for instance bodyweight exercises. Equipment used for strength training includes barbells and dumbbells, weight machines and other exercise machines, weighted clothing, resistance bands, gymnastics apparatus, Swiss balls, wobble boards, indian clubs, pneumatic exercise equipment, hydraulic exercise equipment.
Aerobic exercise versus anaerobic exercise[edit]
Strength training exercise is primarily anaerobic.[43] Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes a small contribution.[44] Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise.
Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on the load on the intensity of the contraction.[30] This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ('fast-twitch') and aerobic ('slow-twitch'), in order to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because the anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited.[45] In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail.
Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process.
Exercises for specific muscle groups[edit]
A back extension.
Weight trainers commonly divide the body's individual muscles into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below.
The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between 'pushing' and 'pulling' movements to allow their specific supporting muscles time to recover. The stabilizing muscles in the waist should be trained last.
Advanced techniques[edit]
A number of techniques have been developed to make weight training exercises more intense, and thereby potentially increase the rate of progress. Many weight lifters use these techniques to bring themselves past a plateau, a duration where a weightlifter may be unable to do more lifting repetitions, sets, or use higher weight resistance.
Set structure[edit]
Drop sets[edit]
A drop set is an easy method of strength training where you perform a set of any exercise to failure or right before failure, and then reduce the weight and continue to lift for more repetitions with the decreased weight.
Pyramid sets[edit]
Pyramid sets are weight training sets in which the progression is from lighter weights with a greater number of repetitions in the first set, to heavier weights with fewer repetitions in subsequent sets.
A reverse pyramid is the opposite in which the heavier weights are used at the beginning and progressively lightened.
Burnouts[edit]
Burnouts combine pyramids and drop sets, working up to higher weights with low reps and then back down to lower weights and high reps.There are a few different ways one could perform burnout sets but the main idea is to perform an exercise until failure. You should start with a weight that is 75% of the amount of the maximum amount of weight you can lift for 1 rep. Once you’ve performed the exercise to exhaustion, reduce the weight and perform another set until failure, which will usually consist of much fewer repetitions. Burnout sets sound very similar to supersets but there are differences in the results they produce. Supersets help increase muscle mass, but are more efficient for producing muscle definition and shape. Burnout sets help increase muscle growth because of the buildup of lactic acid in the muscle when it’s forced to the point of failure.
Diminishing set[edit]
The diminishing set method is where a weight is chosen that can be lifted for 20 reps in one set, and then 70 repetitions are performed in as few sets as possible.[46]:17
Rest-pause[edit]
The rest-pause training method takes one whole set and breaks it down into a few mini sets. There are two different goals that are associated with rest-pause training, you could use it to increase hypertrophy or increase strength. To increase hypertrophy you would perform a set with weight you are comfortable lifting for 6-10 reps and then set the weight down. Next, take 15 seconds worth of deep breaths and pick the weight back up and lift to failure. Lastly, repeat step two as many times as you want but it is commonly done twice. In order to increase strength using rest-pause method first you would choose a weight that is 85-95% of your one rep max. Then you would perform 1 rep with this weight and follow that up with a 30-45 second break. Then you could repeat this process as many times as you’d like.
Giant set[edit]
The Giant set, is a form of training that targets one muscle group (e.g. the triceps) with four separate exercises performed in quick succession, often to failure and sometimes with the reduction of weight halfway through a set once muscle fatigue sets in. This form of intense training 'shocks' the muscles and as such, is usually performed by experienced trainers and should be used infrequently.[47]
Combined sets[edit]
- Supersets
- Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles.[citation needed] The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension or the pushdown.
- Push-pull supersets
- Push-pull supersets are similar to regular supersets, but exercises are chosen which work opposing muscle groups. This is especially popular when applied to arm exercises, for example by combining biceps curls with the triceps pushdown. Other examples include the shoulder press and lat pulldown combination, and the bench press and wide grip row combination. A calisthenic example is alternating between pull-ups and dips.
- Pre-exhaustion
- Pre-exhaustion combines an isolation exercise with a compound exercise for the same muscle group. The isolation exercise first exhausts the muscle group, and then the compound exercise uses the muscle group's supporting muscles to push it further than would otherwise be possible. For example, the triceps muscles normally help the pectorals perform their function. But in the 'bench press' the weaker triceps often fails first, which limits the impact on the pectorals. By preceding the bench press with the pec fly, the pectorals can be pre-exhausted so that both muscles fail at the same time, and both benefit equally from the exercise.
- Breakdowns
- Breakdowns were developed by Frederick Hatfield and Mike Quinn to work the different types of muscle fibers for maximum stimulation. Three different exercises that work the same muscle group are selected, and used for a superset. The first exercise uses a heavy weight (~85% of 1 rep max) for around five reps, the second a medium weight (~70% of 1 rep max) for around twelve reps, and finally the third exercise is performed with a light weight (~50% of 1 rep max) for twenty to thirty reps, or even lighter (~40% of 1 rep max) for forty or more reps. (Going to failure is discouraged.) The entire superset is performed three times.[46]:16-17
Beyond failure[edit]
- Forced reps
- Forced reps occur after momentary muscular failure. An assistant provides just enough help to get the weight trainer past the sticking point of the exercise, and allow further repetitions to be completed. Weight trainers often do this when they are spotting their exercise partner. With some exercises forced reps can be done without a training partner. For example, with one-arm biceps curls the other arm can be used to assist the arm that is being trained.
- Cheat reps
- Cheating is a deliberate compromise of form to maximize reps. Cheating has the advantage that it can be done without a training partner, but compromises safety. A typical example of cheat reps occurs during biceps curls when, beginning with the load at the waist, the exerciser swings the barbell or dumbbell forward and up during the concentric phase utilizing momentum to assist their bicep muscles in moving the load to a shortened muscle position. Momentum assistance during the concentric phase allows them to move greater loads during the more difficult concentric phase. The objective can be to position greater loads of resistance to the biceps in preparation of performing the eccentric phase than the more difficult concentric phase would otherwise allow. Replacing a typical function of a training partner with a solo exerciser performing cheat reps facilitates forced reps or negative reps when training alone.
- Weight stripping a.k.a. Number Setting
- Weight stripping is a technique used after failure with a normal resistance in certain exercises, particularly with easily adjustable machines, whereby the weight trainer or a partner gradually reduces the resistance after a full set is taken to failure. With each reduction in resistance, as many possible reps are completed and the resistance is then reduced again. This is continued until the resistance is approximately half the original resistance.
- Negative reps
- Negative reps are performed with much heavier weights. Assistants lift the weight, and then the weight trainer attempts to resist its downward progress through an eccentric contraction. Alternatively, an individual can use an exercise machine for negatives by lifting the weight with both arms or legs, and then lowering it with only one. Or they can simply lower weights more slowly than they lift them: for example, by taking two seconds to lift each weight and four seconds to lower it.
- Partial reps
- Partial reps, as the name implies, involves movement through only part of the normal path of an exercise. Partial reps can be performed with heavier weights. Usually, only the easiest part of the repetition is attempted.
- Burns
- Burns involve mixing partial reps into a set of full range reps in order to increase intensity. The partials can be performed at any part of the exercise movement, depending on what works best for the particular exercise. Also, the partials can either be added after the end of a set or in some alternating fashion with the full range reps.[48] For example, after performing a set of biceps curls to failure, an individual would cheat the bar back to the most contracted position, and then perform several partial reps.
Other techniques[edit]
- Progressive movement training
- Progressive movement training attempts to gradually increase the range of motion throughout a training cycle. The lifter will start with a much heavier weight than they could handle in the full range of motion, only moving through the last 3–5' of the movement. Throughout the training cycle, the lifter will gradually increase the range of motion until the joint moves through the full range of the exercise. This is a style that was made popular by Paul Anderson.[citation needed]
- Time under tension
- Time under tension or TUT repetitions are performed with lighter weights. Time under tension refers to the amount of time your muscle under stress during a set. This consists of the time spent in the concentric or the shortening phase, peak contraction phase, as well as the eccentric or the lengthening phase. For example, if you go perform a set of 10 reps and each rep takes 3 seconds to complete, your muscle is under tension for a total of 30 seconds. If you were to perform the same exercise but if you spent 2 seconds in the concentric phase, 1 second to stop during peak contraction, and 3 seconds to lower the weight during the eccentric phase of the rep, the same 10 reps would end up putting your muscles under tension for about 60 seconds.
Using a wrist strap.
- Wrist straps
- Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights. Wrist straps can be used to isolate muscle groups like in 'lat pull-downs', where the trainee would primarily use the latissimus dorsi muscles of the back rather than the biceps. They are particularly useful for the deadlift. Some lifters avoid using wrist straps to develop their grip strength, just as some go further by using thick bars. Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set, as unlike simply holding a weight, if it is dropped then the lifter must descend with it or be pulled down. Straps place stress on the bones of the wrist which can be potentially harmful if excessive.
Combined techniques[edit]
Strength training may involve the combining of different training methods such as weight training, plyometrics, bodyweight exercises, and ballistic exercises. This is often done in order to improve a person's ability to apply their strength quickly. Or in other words, to improve their ability to apply explosive power.
Loaded plyometrics[edit]
Loaded plyometrics involve the addition of weights to jumping exercises. The weights may be held or worn. For instance, vertical jumps whilst holding a trap bar or jumping split squats whilst holding dumbbells. This helps to enhance the explosive power of the athlete.[49]
Complex training[edit]
Complex training, also known as contrast training, involves the alternation of weight training and plyometric exercises. Ideally, both sets of exercises should move through similar ranges of movement; such a pairing is called a complex, or contrast, pair. For instance, a set of heavy back squats at about 85-95% 1RM followed by a set of jumping exercises. The intention is to utilise the intense nervous system activation and increased muscle fibre recruitment from the heavy lift in the plyometric exercise; thereby increasing the power with which it can be performed. Over a period of training, this may result in the athlete being able to perform the plyometric exercise more powerfully, without the requirement of the preceding heavy lift.[50] Working on the same principles, a sports specific action may be incorporated instead of the plyometric exercise; the intention, in this case, being to increase the athlete's ability to perform the sports specific action more powerfully.
Ballistic training[edit]
Ballistic training, sometimes referred to as power training, is based upon the principle of maximising the acceleration phase of the exercise and minimising the deceleration phase; this helps to improve the athlete's explosive power. On this basis, ballistic training may include exercises which involve the throwing of a weight, such as a medicine ball, or jumping whilst holding or wearing a weight.[51]
Contrast loading[edit]
Contrast loading is the alternation of heavy and light loads i.e. a heavy bench press set at about 85-95% 1RM followed by a light bench press set at about 30-60% 1RM. The heavy set should be performed fast with the light set being performed as fast as possible. The joints should not be locked as this inhibits muscle fibre recruitment and reduces the speed at which the exercise can be performed. A loaded plyometric exercise, or ballistic exercise, may take the place of the light lift.
Similarly to complex training, contrast loading relies on the intense nervous system activation and enhanced muscle fibre recruitment from the heavy lift to help improve the power with which the subsequent exercise can be performed.[52] This physiological effect is commonly referred to as post-activation potentiation, or the PAP effect. By way of explanation, if a light weight is lifted, and then a heavy weight is lifted, and then the same light weight is lifted again, then the light weight will feel lighter the second time it is lifted. This is due to the increased PAP effect from the heavy lift allowing for greater power to be applied and thus making the subsequent lighter lift feel even lighter than before. Explosive power training programmes are frequently designed to specifically utilise the PAP effect.
Risks and concerns[edit]
Strength training is a safe form of exercise when the movements are controlled, and carefully defined. Some safety measures can also be taken before the training. However, as with any form of exercise, improper execution and the failure to take appropriate precautions can result in injury. A helmet, boots, gloves, and back belt can aide in injury prevention. Principles of weight training safety apply to strength training.
Bodybuilding[edit]
Bodybuilding is a sport in which the goal is to increase muscle size and definition. Bodybuilding increases the endurance of muscles, as well as strength, though not as much as if they were the primary goals. Bodybuilders compete in bodybuilding competitions, and use specific principles and methods of strength training to maximize muscular size and develop extremely low levels of body fat. In contrast, most strength trainers train to improve their strength and endurance while not giving special attention to reducing body fat below normal. Strength trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry. Pre-contest training for bodybuilders is different again, in that they attempt to retain as much muscular tissue as possible while undergoing severe dieting. However, the bodybuilding community has been the source of many strength training principles, techniques, vocabulary, and customs.
Nutrition[edit]
It is widely accepted that strength training must be matched by changes in diet in order to be effective. Although aerobic exercise has been proven to have an effect on the dietary intake of macronutrients, strength training has not [53] and an increase in dietary protein is generally believed to be required for building skeletal muscle.
A review of 49 research studies found that supplementation of protein in the diet of healthy adults increased the size and strength of muscles during prolonged resistance exercise training; protein intakes of greater than 1.6 g/kg/day did not additionally increase fat-free mass or muscle size or strength.[54] Protein that is neither needed for cell growth and repair nor consumed for energy is converted into urea mainly through the deamination process and is excreted by the kidneys. It was once thought that a high-protein diet entails risk of kidney damage, but studies have shown that kidney problems only occur in people with previous kidney disease. However failure to properly hydrate can put an increased strain on the kidney's ability to function.[55][56] An adequate supply of carbohydrates (5–7 g per kg) is also needed as a source of energy and for the body to restore glycogen levels in muscles.[57]
A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for the intense bout of exercise. The type of nutrients consumed affects the response of the body, and nutrient timing whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth.[58] Water is consumed throughout the course of the workout to prevent poor performance due to dehydration. A protein shake is often consumed immediately[59] following the workout, because both protein uptake and protein usage are increased at this time.[citation needed] Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period.To maximise muscle protein anabolism, recovery drink should contain glucose (dextrose), protein (usually whey) hydrolysate containing mainly dipeptides and tripeptides, and leucine.[60]Some weight trainers also take ergogenic aids such as creatine or steroids to aid muscle growth. However, the effectiveness of some products is disputed and others are potentially harmful.
Sex differences in mass gains[edit]
Due to the androgenic hormonal differences between males and females, the latter are generally unable to develop large muscles regardless of the training program used.[61] Normally the most that can be achieved is a look similar to that of a fitness model. Muscle is denser than fat, so someone who builds muscle while keeping the same body weight will occupy less volume; if two people weigh the same (and are the same height) but have different lean body mass percentages, the one with more muscle will appear thinner.[62]
In addition, though bodybuilding uses the same principles as strength training, it is with a goal of gaining muscle bulk. Strength trainers with different goals and programs will not gain the same mass as a professional bodybuilder.
Muscle toning[edit]
Some weight trainers perform light, high-repetition exercises in an attempt to 'tone' their muscles without increasing their size.
The word tone derives from the Latin 'tonus' (meaning 'tension'). In anatomy and physiology, as well as medicine, the term 'muscle tone' refers to the continuous and passive partial contraction of the muscles, or the muscles' resistance to passive stretching during resting state as determined by a deep tendon reflex. Muscle tonus is dependent on neurological input into the muscle. In medicine, observations of changes in muscle tonus can be used to determine normal or abnormal states which can be indicative of pathology. The common strength training term 'tone' is derived from this use.
What muscle builders refer to as a toned physique or 'muscle firmness' is one that combines reasonable muscular size with moderate levels of body fat, qualities that may result from a combination of diet and exercise.[63]
Muscle tone or firmness is derived from the increase in actin and myosin cross filaments in the sarcomere. When this occurs the same amount of neurological input creates a greater firmness or tone in the resting continuous and passive partial contraction in the muscle.
Exercises of 6–12 reps cause hypertrophy of the sarcoplasm in slow-twitch and high-twitch muscle fibers, contributing to overall increased muscle bulk. This is not to be confused with myofibril hypertrophy which leads to strength gains. Both however can occur to an extent during this rep range. Even though most are of the opinion that higher repetitions are best for producing the desired effect of muscle firmness or tone, it is not. Low volume strength training of 5 repetitions or fewer will increase strength by increasing actin and myosin cross filaments thereby increasing muscle firmness or tone. The low volume of this training will inhibit the hypertrophy effect.[64]
Lowered-calorie diets have no positive effect on muscle hypertrophy for muscle of any fiber type. They may, however, decrease the thickness of subcutaneous fat (fat between muscle and skin), through an overall reduction in body fat, thus making muscle striations more visible.
Weight loss[edit]
Exercises like sit-ups, or abdominal crunches, performs less work than whole-body aerobic exercises[65] thereby expending fewer calories during exercise than jogging, for example.
Hypertrophy serves to maintain muscle mass, for an elevated basal metabolic rate, which has the potential to burn more calories in a given period compared to aerobics. This helps to maintain a higher metabolic rate which would otherwise diminish after metabolic adaption to dieting, or upon completion of an aerobic routine.[66]
Weight loss also depends on the type of strength training used. Weight training is generally used for bulking, but the bulking method will more than likely not increase weight because of the diet involved. However, when resistance or circuit training is used, because they are not geared towards bulking, women tend to lose weight more quickly. Lean muscles require calories to maintain themselves at rest, which will help reduce fat through an increase in the basal metabolic rate.
History[edit]
Arthur Saxon performing a Two Hands Anyhow with an early kettlebell and plate-loaded barbell.
Until the 20th century, the history of strength training was very similar to the history of weight training. With the advent of modern technology, materials and knowledge, the methods that can be used for strength training have multiplied significantly.
Hippocrates explained the principle behind strength training when he wrote 'that which is used develops, and that which is not used wastes away', referring to muscular hypertrophy and atrophy. Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown. Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century. Ancient Persians used the meels, which became popular during the 19th century as the Indian club, and has recently made a comeback in the form of the clubbell.
The dumbbell was joined by the barbell in the latter half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell commonly used today.[67]
Strength training with isometric exercise was popularised by Charles Atlas from the 1930s onwards. The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Strength training became increasingly popular in the 1980s following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger.[68]
Special populations[edit]
Safety concerns related to children[edit]
Properly supervised strength training for children.
Orthopaedic specialists used to recommend that children avoid weight training because the growth plates on their bones might be at risk. The very rare reports of growth plate fractures in children who trained with weights occurred as a result of inadequate supervision, improper form or excess weight, and there have been no reports of injuries to growth plates in youth training programs that followed established guidelines.[69][70] The position of the National Strength and Conditioning Association is that strength training is safe for children if properly designed and supervised.[71]
Younger children are at greater risk of injury than adults if they drop a weight on themselves or perform an exercise incorrectly; further, they may lack understanding of, or ignore the safety precautions around weight training equipment. As a result, supervision of minors is considered vital to ensuring the safety of any youth engaging in strength training.[69][70]
Australia's stance on pre-adolescence strength training[edit]
Strength training is the fourth most popular form of fitness in Australia.[72] Due to its popularity amongst all ages, there is great scepticism on what the appropriate age to commence strength training in young athletes is. Some points of the opposing view of strength training in young adolescence are stunted growth, health and bone problems in later stages of life and unhealthy eating habits.[73] Studies by Australian experts that have been recognised by the Australian Institute of Sport (AIS) have debunked these myths. There is no link between any prolonged health risks and strength training in pre-adolescence if the procedures of strength training are followed correctly and under suitable supervision. Strength training for pre-adolescents should focus on skills and techniques. Children should only work on strengthening all the big muscle groups, using free weight and body weight movements with relatively light loads. The benefits of these practices include increased strength performance, injury prevention and learning good training principles.[74]
For older adults[edit]
Older adults are prone to loss of muscle strength.[75][76] With more strength older adults have better health, better quality of life, better physical function[76] and fewer falls.[76] In cases in which an older person begins strength training, their doctor or health care provider may neglect to emphasize a strength training program which results in muscle gains. Under-dosed strength training programs should be avoided in favor of a program which matches the abilities and goals of the person exercising.[77]
In setting up an exercise program for an older adult, they should go through a baseline fitness assessment to determine their current limits. Any exercise program for older adults should match the intensity, frequency, and duration of exercise that the person can perform. The program should have a goal of increased strength as compared to the baseline measurement.[77]
Recommended training for older adults is three times a week of light strength training exercises. Exercise machines are a commonly used equipment in a gym setting, including treadmills with exercises such as walking or light jogging. Home-based exercises should usually consist of body weight or elastic band exercises that maintain a low level of impact on the muscles. Weights can also be used by older adults if they maintain a lighter weight load with an average amount of repetitions (10–12 reps) with suitable supervision. It is important for older adults to maintain a light level of strength training with low levels of impact to avoid injuries.[78]
Older people who exercise against a resistance or force become stronger.[76] Progressive resistance training (PRT) also improves physical functioning in older people, including the performance of simple (e.g.: walking, climbing stairs, rising from a chair more quickly) and complex daily activities (e.g.: bathing, cooking).[76] Caution is recommended when transferring PRT exercises for clinical populations, as adverse effects are unclear.[76]
See also[edit]
References[edit]
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Further reading[edit]
- Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN0-7360-4185-0.
- DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & Drez's Orthopaedic Sports Medicine; Principles and Practice (vols 1 & 2). ISBN0-7216-8845-4.
- Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach. McGraw-Hill. ISBN0-8092-3728-8.
- Legeard, Emmanuel (2008). Musculation. Amphora. ISBN2851807420.
- Issurin, Vladimir and Yessis, Michael, PhD. (2008). 'Block Periodization: Breakthrough In Sports Training'. Ultimate Athlete Concepts. ISBN0-9817180-0-0.
- Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN0-697-10696-9.
- Powers, Scott and Howley, Edward (2003), Exercise Physiology. McGraw Hill. ISBN0-07-255728-1.
- Rippetoe, Mark and Kilgore, Lon (2007) 'Starting Strength (2nd Edition)'. The Aasgaard Company. ISBN0-9768054-2-1
- Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN0-7360-4469-8.
- Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster. ISBN0-684-85721-9.
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