| STRENGTH
TRAINING GUIDELINES |
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Warm-Up and Pre-Activity Stretching
 Starting
each training session with a warm-up activity that elevates
your body core temperature is a good training strategy.
Move enough to start a light sweat and increase blood
flow to joints and working muscles. Large multi-joint
movements, rhythmic in nature help to raise the body’s
core temperature, as well as the rate of respiration and
blood circulation. Blood flow to the target muscles enhances
energy transport and the clearing of lactic acid. Stretching
a cold muscle is likely to cause discomfort if not injury.
The body tissues become more elastic as core temperature
increases. When stretching as part of a warm-up, be careful
not to push a good thing too far. Take each joint through
a complete (optimal) ROM range of motion, in preparation
of strength exercise.
 There
are many different strategies for strength exercise.
The basic fact is that if a muscle is stimulated by an
increasing workload, it will become stronger. Repetitions
(REPS), Sets (of repetitions) SETS (LOAD- lbs-Kg). Rest
between Sets and between workout sessions is critical
to adequate recovery. When a maximum effort (training
to failure) is made during a strength training session,
enough time must be allotted for recuperation. When the
training effort is sub maximal, less recovery is needed.
To determine the Load or working weight that you should
select when just starting out, rather than doing a maximum
lift test that determines your maximum lifting capacity
for “any” given exercise, follow prudence
and start with a load that allows you to perform the exercise
with correct form and forces to a point of fatigue after
10-15 repetitions. After training for a while you can
more safely perform a 1RM or one time maximum lift. When
you have an indication of what your one time lift capacity
is, you can then determine the load percentage based on
the total volume (Reps-Sets-Load) for each exercise. The
advantage of higher loads is that you can train explosively
through a full range of motion, and thus maximally stimulate
the greatest percentage of muscle fibers possible. This
protocol is geared to individuals who wish to increase
their strength and power. The total volume of training
is dependant on the accumulative amount of work performed.
Reps-Sets-Load (including number of circuits where applicable),
vary depending on the individual’s state of fitness
as well as their fitness / sports goals.
 Breathing
technique is an important component of correct
exercise technique. Improper breathing patterns lead to
early fatigue and lowers performance. Exhale just after
the point of greatest effort and perform a recovery breath
just prior to the start of the next lifting motion.
Training tempo also varies with the training modality.
Circuits are normally performed more rapidly than isolation
exercises, with some trainer’s advocating super
slow lifting tempo. All lifts should be performed under
control at all times (As a rule I like a lift in 3 counts
and lower in 4 counts).
Training Options
* Aerobic Super Circuit:
* 50% 1RM Load 25 Reps / 30 seconds + 30-60 seconds
of cardio training.
* Peripheral Heart Action Circuit:
* 40-70% 1RM 15 –30 sec. Rest. 0f 20-30 seconds
between sets.
* Isolation training:
* Repeat same sets at 10-15 Reps at 70-85% Max for 3-5
Sets per exercise.
 Cooldowns
A general cool-down is advised after training, with
specific stretches to target particular muscles and
joints.
A good way to maintain flexibility, and avoid blood
pooling is to gradually taper down your movement intensity,
then follow with some recovery stretches for 10-30 seconds
in each position.
Sample Program
It is a great idea to make periodic changes (i.e.
every six weeks) to the program that you are following
in order to maximize the body’s process of adaptation.
If you have a goal in mind then your program should
be designed to steer you in that direction. All too
often people stagnate in the way they approach their
training and worse yet sometimes don’t have much
of a plan at all. Goals should reflect the acronomym,
S.M.A.R.T. Specific, Measurable, Attainable, Realistic
and within a specific Time period.
Author: Peter Churchill C.S.C.S.
Director of the “Studio A” High Performance
Centre in Beaconsfield, Quebec (514) 694-1411
Article: All rights reserved.
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