Programming strength training

Programming strength training | Strength training is about developing different strength abilities with resistance (e.g. body weight, various devices or materials). The various strength abilities include maximum strength, strength endurance, speed strength and reactive strength. Different methods of strength training are used, depending on which of the aforementioned strength abilities are to be primarily trained. The strength training methods therefore include muscle building training, strength endurance training, intramuscular coordination training as well as speed strength and reactive strength training (Hottenrott & Neumann, 2016). In the following, I will first introduce you to the load norms, which are quite important for training planning. Then we explicitly look at the methods that are important when planning strength training and then link them in detail to the load norms. 🙂

 

Programming strength training – How to?

When programming strength training, it makes sense to look at the characteristics of the load. These stress characteristics are essential control variables that are used to design the training in a target-oriented manner. The stress norms include (Hottenrott & Neumann, 2016):

Intensity

  • How high is the stress stimulus?
  • How high is the resistance?

Duration

  • How long is the muscle used?
  • Time under Tension (TuT) per set
  • Example bench press with TuT of 2-0-2-0:
    • Lower for 2 seconds, hold for 0 seconds at the bottom, so immediately push up again for 2 seconds, hold for 0 seconds at the top, so start the next rep immediately

Volume

  • What is the cumulative effect of exertion over a specific time period or exercise?
  • 3 sets of 10 repetitions with 100 kg each = 3,000 kg

Load density

  • What is the ratio of stress and recovery?

  • High density = little rest; Low density = lots of rest

Frequency

  • What is the number of trainings within a certain period of time?
  • In most cases: How often do you train per week? or How often is a muscle group trained within a week?

Movement quality or movement execution

  • How is the movement performed?
  • Slowly, quickly, quickly, explosively
  • May affect adaptations from strength training

 

Programming strength training – Different methods

 

Strength endurance training

The table shows characteristics of strength endurance training [cf. Hoffman, 2012; Hottenrott & Neumann, 2016; Beak, 2014]. ↑ means improvement. Just move it to the side if the table is not displayed correctly.
Intensity50 - 65 % 1 RM
Speed of movementSlow to quickly
(1-0-1-0; 2-0-2-0)
Volume6 - 10 exercises
SetsBeginnerr: 1 - 2
Advanced: 3 - 4
Competitive athletes: 4 - 6
Reps15 - 40 per set
Time under tension30 - 75 seconds
Rest between sets30 - 120 seconds
Rest between exercisesUp to 3 minutes
FrequencyBeginner: 1 - 2-times
Advanced: 2 - 3-times
Competitive athletes: 2 - 4-times
Effects↑ local muscular endurance
↑ basic endurance

Strength endurance training forms the basis for developing strength. Overall, both general and local endurance are improved. The method requires moderate use of force in the range of 50 to 65% of the maximum force (one repetition maximum, 1 RM) with a high number of repetitions of well over 15 repetitions. In order to sustainably develop strength endurance, at least 8 training units should be completed within 4 weeks (Hottenrott & Neumann, 2016). The literature shows many similarities with regard to strength endurance training. However, there are small differences here and there. The table above shows you the basic characteristics of strength endurance training.

 

Training for hypertrophy

The table shows features of hypertrophy training [cf. Hoffman, 2012; Hottenrott & Neumann, 2016; Beak, 2014]. ↑ means improvement. Just move it to the side if the table is not displayed correctly.
Intensity65 - 85 % 1 RM
Speed of movementSlow, or slow with hold
(2-0-2-0; 4-2-4-0)
Volume6 - 10 exercises
SetsBeginner: 1 - 2
Advanced: 2 - 4
Competitive athletes: 3 - 6
Reps6 - 15 per set
Rest betwenn sets45 seconds up to 3 minutes
Rest between exercisesUp to 6 minutes
FrequencyBeginner: 1 - 2-times
Advanced: 2 - 3-times
Competitive athletes: 2 - 6-mal
Effects↑ muscle mass
↑ strength

The aim of muscle building training, as the name suggests, is to increase muscle mass. This also results in an increase in maximum strength. Hypertrophy training involves repetitive submaximal exertions of 65 to 85% 1RM for 6 to 12 (-15) reps. When training, a slow execution of the movement can be beneficial in order to further maximize the training effects while keeping the stress on the joints relatively low. However, excessively slow movement speeds can reduce the rate of force generation, which can negatively impact athletic performance. There is also largely agreement on the characteristics of hypertrophy training. The table above presents common characteristics.

 

Strength training

The table shows features of strength training/maximum strength training [cf. Hoffman, 2012; Hottenrott & Neumann, 2016; Beak, 2014]. ↑ means improvement. Just move it to the side if the table is not displayed correctly.
Intensity85 - 100 % 1 RM
Speed of movementMaximum speed within concentric phase; x = explosive
(1-0-x-1)
Volume4 - 6 exercises
SetsAdvanced: 1 - 3
Competitive athletes: 3 - 6
Reps1 - 6 per set
Rest between setsUp to 3 - 5 (6) minutes
Rest between exercisesUp to 10 minutes
FrequencyAdvanced: 1 - 2-mal
Competitive athletes: 2 - 3-mal
Effects↑ maximum strength
↑ speed strength
↑ esxplosive strength
↑ intramuscular coordination

Actual strength training involves training of the intramuscular coordination. The training increases maximal strength by improving recruitment, frequency & synchronization of motor units. Maximum loads of over 85% 1RM (< 6 repetitions) and an explosive use of strength are required for this. The rest periods are designed generously. 3 to 5 (6) minutes is considered useful.

It should be noted that the strength training methods just mentioned are very well suited to training the respective training areas. However, rep ranges or maximum strength percentages are not hard-lined boundaries. Example: If you want to build muscle mass, you can follow the hypertrophy method and aim for perhaps 6 to 8 reps to failure in each set. In the long term, however, this will probably also lead to a significant improvement in muscle strength, i.e. your maximum strength. Strength endurance probably won’t benefit as much from this rep range. Another example: You do 12 to 14 repetitions for a long time in strength training. Your body will then likely respond with hypertrophy. Your muscular endurance will certainly improve to a certain extent. Your overall muscle strength is likely to improve to a lesser extent with this relatively high rep range compared to 6-8 reps. The following illustration is intended to clarify this again and is more characteristic of the advanced athlete. Beginners are likely to benefit even more from increased maximum strength at a higher rep range (Hoffman, 2012).

Programming strength training | Strength training continuum (cf. Hoffman, 2012). This continuum is particularly characteristic of advanced athletes. The numbers correspond to the repeat ranges. The larger a word is written, the clearer the improvements in the respective repetition area, and vice versa.
Strength training continuum (cf. Hoffman, 2012). This continuum is particularly characteristic of advanced athletes. The numbers correspond to the repetition ranges. The larger a word is written, the clearer the improvements in the respective repetition area, and vice versa.

 

Speed strength training

The table shows the characteristics of speed strength/explosive strength training [cf. Hoffman, 2012; Hottenrott & Neumann, 2016; Beak, 2014]. ↑ means improvement. Just move it to the side if the table is not displayed correctly.
Intensity30 - 60 % 1 RM
Speed of movementExplosive, fast
VolumeFew exercises, close connection to the sport-specific technique makes sense
SetsAdvanced: 2 - 4
Competitive athletes: 3 - 6
Reps3 - 8 per set
rest between setsUp to 2 - 5 (6) minutes
Rest between exercisesUp to 6 minutes
FrequencyAdvanced: 1 - 2-times
Competitive athletes: 2 - 3-times
Effects↑ speed strength
↑ explosive strength
↑ intermuscular coordination

The aim of explosive strength training is to develop strength as quickly as possible. Non-maximum loads are moved explosively at 30 to 60% 1RM. It is important that you do not train to the point of exhaustion and that you also ensure a relatively long break.

 

Plyometric training

The table shows the characteristics of plyometric training [cf. Hoffman, 2012; Hottenrott & Neumann, 2016; Beak, 2014]. ↑ means improvement. Just move it to the side if the table is not displayed correctly.
Intensity90 - 100 % of maximum jump performance
Spped of movementExplosive
Short SSC: ≤ 200 ms
Long SSC: ≥ 200 - 400 ms
VolumeFew exercises, close connection to the sport-specific technique makes sense
SetsBeginner: 3 - 5
Advanced and competitive athletes: 4 - 8
RepsBeginner: 3 - 6 per set
advanced and competitive athletes: 3 - 10 per set
Rest between setsUp to 3 minutes
Rest between exercisesUp to 10 minutes
FrequencyBeginner: 1 - 2-times
Advanced and competitive athletes: 1 - 2-times
Effects↑ plyometric performance
↑ pre-activation
↓ inhibition

This method is about the development of force in the stretch-shortening cycle (SSC). If a muscle is stretched during a dynamic movement and then shortened very quickly, the muscle-tendon unit (including connective tissue) can e.g. allow the resulting energy to flow into the movement and thus generate a greater impulse. The goal of reactive strength training is to optimize work in the DVZ. A distinction is made between short cycles (< 200 ms; training with knee lever runs, drop jumps from a small height, such as 40 cm) and long cycles (> 200/250 ms, training with squat jumps, etc.). Resting 2 to 3 minutes between sets is appropriate.

Are you also interested in the methods of endurance training? Then take a look at the relevant article: Heart rate running

 

References

ACSM (2019). ACSM’s Clinical Exercise Physiology. Wolters Kluwer Health.

Brown, L. E. (2017). Strength training. Human Kinetics.

Hoffman, J. (2012). NSCA’s Guide to Program Design. Human Kinetics.

Hottenrott, K., & Neumann, G. (2016). Trainingswissenschaft: Ein Lehrbuch in 14 Lektionen (Vol. 7). Meyer & Meyer

Liguori, G. (Ed.) (2021). ACSM’s Guidelines for Testing and Prescription. Wolters Kluwer Health.

Schnabel, G. (Ed.). (2014). Trainingslehre-Trainingswissenschaft: Leistung-Training-Wettkampf. Meyer & Meyer Verlag.

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