| Types Of Training
Technique |
Descriptions
|
Basic Over
View: There are three kinds of strength.
|
- Explosive
strength - the strength you need for a single explosive act, such
as a discus throw or shot-put.
- Static
strength - the strength you need to push or pull a heavy object,
or hold up a heavy weight.
- Dynamic
strength - the strength you need to move a heavy object
To improve endurance use a light load to allow many
repetitions.
To improve strength use a heavy load and a small
number of repetitions.
- Hold a heavy load stationary to improve static
strength.
- Move it to improve dynamic strength.
- Move it faster to improve power.
All Muscle Training Falls into these Types Depending on the Muscle Contraction
|
|
With M2, M3, M0
|
Compound
exercises are movements that require you to use more than one muscle to
lift the weight. Take
the bench press as an example, while the chest is the primary muscle
targeted while performing it you'll also be working the front deltoids and
triceps to get the weight up. While you squat you'll not only be training
the quadricep muscles, but also the hamstrings, glutes, and lower back.
Most upper and lower back exercises are compound movements as well because
you'll get some assistance from the arm and leg muscles while doing them
during your workouts.
Compound weight
training exercises are superior to isolation exercises because you're
using multiple muscle groups while doing them. Squats and deadlifts are
the best exercises you can do to gain size and strength because not only
do they need many muscles to assist while doing them, but they'll also
give your testosterone levels a boost if you train with high intensity.
Compound exercises are especially important for weight training beginners,
as they give them the best chance for muscle size and strength gains. If
you're new to weight training you won't get the results you want if you
focus more on exercises like leg extensions instead of squats or flyes
instead of bench and incline presses.
|
|
With M1
|
Isolation exercises are movements that are working one particular muscle without much, or any, assistance from other muscles. Most bicep, tricep, and calf exercises are isolation exercises because you'll only be using those muscles to lift the weights for the most part (the forearms will get some work from biceps and triceps exercises). Other isolation exercises include flyes for the chest, laterals (front, side, or rear) for the shoulders, leg extensions for the quadriceps, and leg curls for the hamstrings. Typically,
the motion follows a circular path with respect to a pivotal center point.
Even though isolation weight training exercises aren't as important as compound exercises, they should still have a place in your workouts. Obviously you'll need to do bicep and triceps exercises to build your arms, and most of them are isolation exercises. If you want wider shoulders you'll need to isolate the side head of the deltoid muscle with lateral raises. Flies for the chest and leg extensions for the quadriceps are great isolation movements to finish off your chest and leg workouts. Once you've gained a nice amount of muscle size you'll probably want to do more isolation exercises during your workouts to add more shape where you need it and get a nice stretch and contraction for certain muscles
To get the most out of your weight training workouts start them off with the major compound exercises and use isolation exercises as finishers. |
|
With M0
|
Static” (isometric) resistance training refers to muscular action during which no change in the length of the muscle takes place. Isometric exercises develop static strength. This is the
strength you need to push or pull a heavy object or hold it up. They are quick and easy to do and don't hurt.
Isometric training is not sufficient on its own. You need to combine it with
isotonic training.
During an exercise the blood flow to the muscle is reduced,
blood pressure rises, and less blood flows back to the heart.
It could be dangerous if you have heart problems.
Maximal voluntary muscle actions are better than sub-max. efforts for
increasing strength.
Small number of long-duration muscle actions or high number of short duration. Can be performed daily.
Can bring about increases in hypertrophy and neural adaptations.
Best to perform contractions at different points in the ROM. Other wise, strength improvement is specific to the joint angle used.
Sticking point exercises may improve strength at a specific ROM.
The Isometric mode is commonly used pre and post operatively or when pain associated with motion is a factor. Isometric contractions are effective at developing strength and decreasing joint effusion while avoiding painful points in the range of motion.
Isometrics:
Static Isometric resistance training refers to muscular action during
which no change in the length of the muscle takes place. Static Isometric
exercises develop static strength. This is the strength one needs to push
or pull a heavy object or hold it up. The Dynamic Isometric exercise
concept is referred as an exercise technique wherein the trainee uses
force applied symmetrically by opposite sides of his body or by two
different body parts such as leg versus arm, substantially without any
external resistance. The motion includes (“positive”) concentric phase
wherein the muscle contracts to produce movement and (“negative”)
eccentric phase wherein the muscle lengthens to produce movement. The load
can be applied directly or via a device, the two body members are
alternately subjected to opposite motion phase: when one is in
(“positive”) concentric phase, then the other is in (“negative”)
eccentric phase, and vice versa. The most advantage of this technique is
that the exerciser controls the resistance, speed, and pre-stretch;
unfortunately, the advantage is also the disadvantage since the exerciser
needs to master the technique to enjoy the best benefits. For
rehabilitation, the Static Isometric mode is commonly used pre and post
operatively or when pain associated with motion is a factor. Isometric
contractions are effective at developing strength and decreasing joint
effusion while avoiding painful points in the range of motion. Static
Isometric exercises have great benefits for joint rehabilitation programs
because by definition they involve no movement and so can be performed in
joint positions that produce no pain or excessive stress, which avoids
jeopardizing the healing process of the injury. In addition, useful
isometric exercises can be performed in any house without any equipment.
|
|
With M1, M2, M3
|
Used to be called isotonic exercise. Muscle exerts a constant tension.
This involves isotonic contractions. The muscle contracts
and shortens producing movement.
The weight on a machine or bar stays constant but at the various angles in a ROM there are changes in the mechanical advantage, thus the force exerted by the muscle is not constant.
What is constant is the “external resistance”.
ACSM recommends that for healthy adults, a “minimum” of one set of at least one exercise for all major muscle groups be including in a training session.
Optimal number of reps is between 2 and 10RM and for sets = between 2 and 5.
MVMA are needed to achieve optimal strength improvement. |
|
With M1, M2, M3
|
Cams, lever arms and pulleys…..
These types of machines alter the resistance in an attempt to match the increases and decreases in strength throughout the exercises ROM.
Ascending strength curve = squat, easier at the top.
Descending strength curve = upright row, easier at the bottom.
Bell-shaped curve = biceps curl easier in the middle.
No machine has been able to match the three types of strength curves or be able to accommodate differences in body height and limb lengths.
Lots of studies using various combinations of sets and reps have determined that…guess what…dynamic variable resistance can cause significant increases in strength.
Studies are again ambiguous on motor performance, some say yes some say no.
Improvements are related to the type of machine used, the training program followed as well as the status of training of the subjects….
Similar changes in body comp can be seen with VRT as was demonstrated with DCER training.
Spotting is not normally needed with VRT
|
|
With M1
|
A muscular action performed at a constant angular limb velocity with Maximum Effort (For Isolation
Training). (Isokinetic exercise was first introduced by Hislop et al. in 1967, and since then it has been used widely in rehabilitation . Unlike isometric and isotonic contraction, isokinetic contractions provide muscle training throughout the range of motion (ROM) of a joint at a pre-set, constant speed of contractions. When a specific speed is reached the device will automatically accommodate to give resistance to each point in the range of
motion (ROM) while allowing the specific speed to be maintained. If the athlete is working as fast and as hard
as he/she can, the muscles will work at the maximum force at
all points in the ROM at that particular speed. The type of training is very safe. When the athlete applies force, the device provides resistance . If the force stops, the resistance stops automatically. Force changes caused by muscle length/tension relationship, skeletal leverage, pain or fatigue are then easily accommodated. Though the advantage of being able to train at several contractile speeds has not been specifically illustrated, most athletic events, however, occur at fast speed of contraction. Early
studies have shown that strength gained at relativelyfast speed of contraction could be carried over into relatively slow speed of contraction. The Isometric mode is commonly used pre and post operatively or when pain associated with motion is a factor. Isometric contractions are effective at developing strength and decreasing joint effusion while avoiding painful points in the range of motion.)
“velocity of movement is controlled”. It can be Concentric or Eccentric.
(Results of a study suggest CON and ECC isokinetic training equally improve CON muscular torque and rate of torque production. In addition, ECC training results in greater ECC torque and rate of torque production improvements compared to CON training. The superior torque development improvements in the ECC group may be due to a greater overall training workload. Although the number of sets and repetitions as well as relative intensity was similar between groups, the ECC group was able to train at workloads ~30% greater than the CON
group).
(Another study suggest: The preloaded isokinetic exhibited retention of strength and endurance gains for as long as a year. The results indicated that the preloaded isokinetic yielded superior gains in strength and endurance as compared with the pure isokinetic except for isometric endurance. The observed retention of gains in the preloaded isokinetic during follow-ups may help direct rehabilitation to include eccentrics with isokinetic training).
If you can accelerate it’s not isokinetic.
You set the degrees of movement per second rather than a weight.
Intermediate speed is most advantageous for increasing power across all velocities of movement. 180 degrees/second-240 degrees.
Fast training maybe more effective than slow-speed training for increasing motor performance and lean mass.
|
|
With M1
|
A muscular action performed at a constant angular limb velocity with Maximum Effort (For Isolation Training) following an Eccentric Motion.
“velocity of movement in the Isokinetic stage is controlled”. The preload for the Iskinetic stage is provided by the Isotonic-Eccentric stage.
(A study suggest: The preloaded isokinetic exhibited retention of strength and endurance gains for as long as a year. The results indicated that the preloaded isokinetic yielded superior gains in strength and endurance as compared with the pure isokinetic except for isometric endurance. The observed retention of gains in the preloaded isokinetic during follow-ups may help direct rehabilitation to include eccentrics with isokinetic training).
|
|
With M2, M3
|
A muscular action performed at a constant linear movement velocity with Maximum Effort (For Compound Training).
“velocity of movement is controlled”. It can be Concentric or Eccentric.
If you can accelerate it’s not isokinetic.
You set the speed of movement per second rather than a weight.
Fast training maybe more effective than slow-speed training for increasing motor performance and lean mass. |
|
With M1, M2, M3
|
Also called “negative” training refers to a muscular action in which the muscle lengthens in a controlled manner.
Eccentric force output is greater than concentric output – you can lower more than you can lift
Optimal loads are from 100-130% 1RM.
A disadvantage is the greater amount of DOMS and decreased strength for up to 10 days.
Fewer fibers recruited for more work = more soreness.
If the goal of the program is to increase the 1 RM of a lift, negative training is appropriate.
Lifters who can lift greater weight lower the resistance more slowly.
Usually require spotter to assist with the concentric phase of the lift since the load maybe greater than the 1RM.
One set is normally sufficient with a longer “eccentric” phase of 6-10 seconds and the elimination of the concentric phase.
The Reactive Eccentric mode for sub-maximal neuromuscular re-education in the early phases of rehabilitation |
|
With M1, M2, M3
|
The word plyometric is beginning to be replaced by the term “stretch-shortening cycle exercise”.
This refers to the sequence of: Eccentric>isometric>concentric
When the sequence of eccentric to concentric action is performed quickly; the muscle is stretched slightly prior to the concentric action.
The slight stretching stores elastic energy which is added to the normal force developed only by the concentric muscle action.
The pre-stretch might also result in quicker recruitment of muscle fibers.
Elastic energy may account for a 30% increase in force production.
It’s important to introduce stretch-shortening training slowly into the program and keep the volume of training relatively low. |
|
With M0
|
In this technique, one group of
body member applies the Isomeric load with an additional Bias load (subjected to concentric contraction) while
another resists (subjected to eccentric contraction). The load
can be applied directly or via a device. The most advantage of this
technique is that the exerciser controls the resistance, speed, and
pre-stretch; unfortunately, the advantage is the disadvantage since the
exerciser needs to master the technique to enjoy the best benefits. |
|
|
The bottom line: they ALL work to some degree.
It’s hard to compare different training types just like it’s hard to compare different methods of measuring body composition.
The bottom line is that all training types have a place in an overall program at some point.
You might use one style more than others, but the “best” program is one that continually changes the training stimulus in order to provide overload, challenge, motivation and adherence to the program. |
CHI APEX