S&C
Resistance training
Individual working against an external load to enhance health, performance etc
In order to achieve muscle strength gains, following a program of progressive overload for an
extended time is key
The strength level of an athlete will always dictate the upper limit of their potential to generate
maximal power because the ability to generate force rapidly is of little benefit if maximal force is
low
Basis for a strength training program
Create a movement pattern
Build endurance in that pattern
Build force in that pattern
Build speed in that program
RFD -The rate of force development, essentially refers to the speed at which force can be
produced. Brings us to force velocity curves - a lot more during power/plyometric learning
Factors affecting force velocity curve…
Classification of resistances & muscle actions
Free weight vs Fixed weight
Strength qualities
Maximum strength
Speed strength - heavy load as quick as possible
Strength speed - light load quickly as possible
Strength endurance
Strength classifications…
Strength qualities Reps Avg%1RM Sets TUT Rest
Max strength 1-5 85%+ <6 <20s 3-5m
General strength 6-8 70-85% 3-6 20-40s 1-4 min
Hypertrophy 8-15 65-85 3-4 40-70s 90 secs - 3 mins
Strength endurance 12+ <70
Resistance training
Individual working against an external load to enhance health, performance etc
In order to achieve muscle strength gains, following a program of progressive overload for an
extended time is key
The strength level of an athlete will always dictate the upper limit of their potential to generate
maximal power because the ability to generate force rapidly is of little benefit if maximal force is
low
Basis for a strength training program
Create a movement pattern
Build endurance in that pattern
Build force in that pattern
Build speed in that program
RFD -The rate of force development, essentially refers to the speed at which force can be
produced. Brings us to force velocity curves - a lot more during power/plyometric learning
Factors affecting force velocity curve…
Classification of resistances & muscle actions
Free weight vs Fixed weight
Strength qualities
Maximum strength
Speed strength - heavy load as quick as possible
Strength speed - light load quickly as possible
Strength endurance
Strength classifications…
Strength qualities Reps Avg%1RM Sets TUT Rest
Max strength 1-5 85%+ <6 <20s 3-5m
General strength 6-8 70-85% 3-6 20-40s 1-4 min
Hypertrophy 8-15 65-85 3-4 40-70s 90 secs - 3 mins
Strength endurance 12+ <70
