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Weight Training ActivitiesBodybuilding, weightlifting, power lifting and strongman are sports that use weight training as a major part of the athlete's training regimen.
The principles of weight training are essentially identical to those of strength training, and involve manipulating of the number of:
Strength training is an inclusive term for all types of exercises designed to increasing muscular strength and size (as opposed to muscular endurance, associated with aerobic exercise, or flexibility, associated with stretching exercise like yoga or pilates, though endurance and flexibility can improve as a byproduct of training).
Weight training is one type of strength training and the most common, seen by all but specialists as synonymous with strength training. The difference between weight training and other types of strength training is how the opposition to muscular contraction is generated. Resistance training uses elastic or hydraulic forces to oppose muscular contraction, and isometric exercise uses structural or intramuscular forces (e.g. doorways or the body's own muscles).
Strength training is done to increase muscle size and strength, improve endurance, and decrease fatigue, ultimately increasing performance, and prevents muscle, ligament, and bone injury.
Athletes who are involved in power and strength-dependent sports will usually have a strength coach who works with the athletes five days a week as part of their regular training. Professional trainers target alternate muscle groups to allow a day for recovery. Warning: The heavier the weights and quicker the movements, the greater the risk of injury.
Trainers should be certified. There are different qualities and requirements for certification. The highest recommended certification types are through the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), American Council on Exercise (ACE), and National Council of Strength and Fitness (NCSF). These certifications require annual testing and updated continuing education credits.
Exercise machines make strength training simple; however, equipment and machines are designed primarily for men; small women and children are advised against using equipment that is not designed for height and weight. Improper use of training equipment can result in injury when stretching to try to reach the equipment.
How You Train is What You Get
The Principle of Specificity is based on the body responding to specific exercises of the training program. The body's adaptations will occur to the same muscles and systems targeted in the exercises. Whatever exercise you do, your body will adapt accordingly. This applies even when the exercises are performed under different environmental conditions
For example, performing heavy bicep curls causes the biceps to get stronger and larger, without affecting any other parts of the body. However, after exercising at high altitude for a few weeks causes your entire body make physical changes to adjust to the the thinner atmosphere.
The Principle of Specificity is that when you train with weights your body's natural mechanisms automatically respond to make your muscles stronger.
Muscles increase in size (called hypertrophy),
but the lack of testosterone in
women limits their increase in muscle. Refer to Gender
1. If your training goal is
general fitness with a focus on
improving posture, emphasize strengthening the extensor muscles in
the upper back and shoulders
while increasing flexibility
in the front of the shoulders and chest. Be sure to get specific
direction from a physical therapist or qualified health professional.
Check out Training Principles Applied to understand more about the training principles used a former Soviet coach.
There are many high quality programs based upon sound training principles that are generally effective in achieving their stated goals, but each program must be adjusted for individual and gender differences.
An Ineffective Weight Training ProgramWhen an athlete begins to lift weights they will experience results due to overloading and feel good about the early increase in strength; however, without a weight training guide or mentor to direct you, you could experience one of these possible scenarios:
1. The expenditure of large sums of money only to end up with poor results.
2. The use improper technique and/or not following recommended safety rules, can result in injury.
3. Following the more is better philosophy results in over training which can result in injury or illness followed by depression.
4. Under training will result in little or no improvement.
5. The development of muscle imbalances will cause soreness, pain, and injury.
6. Hit a plateau sooner than you expected, followed by very slow improvement after that.Difficulty in adhering to a weight training or exercise program can become a source of frustration. This is usually followed by discontinuing the program, preventing the steady progress necessary to make lasting, healthy lifestyle changes.
Fitness Training Plans
Developing A Training Plan
Exercise for Beginners - Strength Training The first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing.
Mark Allen's 12 Best Strength Exercises | Active.com Looking to add strength training to your triathlon regime? Here are a dozen key exercises that helped The Grip become a six-time Ironman champion.
Growing Stronger This strength-training program was developed by experts at Tufts University and the Centers for Disease Control and Prevention (CDC). Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises — exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones, and improve your balance, coordination, and mobility.
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
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The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.