Nutrition and the Strength Athlete

Catherine G. R. Jackson

• Publisher: CRC Press
• Year: 2000
• Print ISBN: 9780849381980
• eBook ISBN: 9781000654417
• Topic: Medicine
• Subtopic: Nutrition, Dietics & Bariatrics

Both strength training and weight training are recognized by the American College of Sports Medicine as vital to a high quality of life. They are also of tremendous benefit to young, healthy adults and adults with or at risk for osteoporosis. Most information on nutrition and strength athletes, however, is scattered throughout pamphlet-type publica

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Basic Principles of Resistance Training

William J. Kraemer, Nicholas A. Ratamess, and Martyn R. Rubin

CONTENTS

1.1 Introduction

1.2 Basic Principles of Resistance Training

1.2.1 Progressive Overload

1.2.2 Specificity

1.2.3 Variation

1.3 Acute Program Variables

1.3.1 Muscle Action

1.3.2 Load

1.3.3 Volume

1.3.4 Exercise Selection

1.3.5 Exercise Order

1.3.6 Rest Periods

1.3.7 Frequency

1.3.8 Repetition Speed

1.4 Summary

References

1.1 Introduction

Improving health and performance during resistance training is a multidimensional concept. For example, optimizing the training stimulus is one factor conducive to improving performance. However, training cannot be optimal if either recovery between workouts or nutritional intake is not adequate. Recovery periods enable the body to adapt to the training sessions and prepare for subsequent workouts. Nutritional intake (i.e., macro and micronutrients, caloric intake) plays a complementary role to training for growth, repair, and energy supply and is discussed elsewhere in this book. Thus, acute muscular performance and subsequent training adaptations may be limited if both factors are not properly addressed. This concept becomes increasingly important during long-term resistance training because the rate of progress decreases considerably compared to initial improvements. Therefore, optimizing nutritional intake, recovery, and training are mandatory requirements of any strength and conditioning program if the desired level of physical development and performance is to be reached.

The primary focus of this chapter will be to give the reader a basic understanding of how to develop and optimize a resistance training program. An optimal resistance training exercise prescription will more effectively meet the training goals of the individual and result in more effective exercise stimuli and better training adaptations. The design of resistance training programs is based on the correct manipulation of program variables, some of which include exercise selection, order, load, and volume, in accordance with the needs and goals of the individual. The outcome is the improvement in one or more training goals, such as muscular strength, power, endurance, or hypertrophy.

In general, the human body adapts favorably to stresses placed upon it. However, the period of adaptation to a specific program is short, so continual variation and progressive overload are necessary for increases in muscular fitness. An understanding of the interaction of the acute program variables involved in resistance training program design is very important for optimal progression beyond the initial phase of adaptation. Therefore, the purpose of this chapter is to discuss each program variable and provide recommendations based on current resistance training literature. In addition, the importance of training variation, termed periodization, is discussed in relation to manipulating the variables for long-term improvements in physical conditioning.

1.2 Basic Principles of Resistance Training

Resistance training is a general term that encompasses several modalities of exercise. For example, any type of activity performed against an external resistance (i.e., plyometrics, environmental factors, sport-specific devices, manual labor, certain sporting events) may increase muscular strength, power, local muscular endurance, and/or hypertrophy. Of these different modalities, weight training (i.e., barbells, dumbbells, weight machines) is most effective for increasing muscle size and strength because it provides great variability as to the movements performed and is easily quantifiable such that progression is easily monitored and prescribed. Thus, the remainder of this chapter focuses upon weight training.

Perhaps the most important concept in weight training is “program design.” Program design encompasses the systematic manipulation of training variables in order to maximize the benefits associated with weight training. The first step in program design is to determine training goals via a needs analysis. A needs analysis consists of answering questions based on what is expected from weight training. It also ensures that the program is individualized. For example, some common questions are:

• Are there health or injury concerns that might limit the exercises performed or the load lifted?

• To which type of equipment does one have access?

• What is the training frequency and are there any time constraints that may affect workout duration?

• What muscle groups need to be trained?

• What are the targeted energy systems (i.e., aerobic or anaerobic)? What type of muscle actions are needed?

• If training for a sport or activity, what are the most common sites of injury?

• What are the goals of this training program? Is it to increase muscle size, strength, power, speed, endurance, balance, coordination, and/or flexibility? Is it to reduce percent body fat, or to improve normal physiological function (i.e., lower blood pressure, strengthen connective tissue, reduce stress), or is it a combination of these factors?

Once the weight training program has been properly designed and initiated, progression becomes the primary consideration. Thus, further modifications of the program are needed in order to introduce different stimuli to the body, forcing it to adapt. Perhaps the three most important concepts in weight training are: progressive overload, specificity, and variation.

1.2.1 Progressive Overload

Progressive overload is a general term that refers to the gradual increase of the stress placed on the body during training. A Greek strongman, Milos of Crotona, has been credited with the first use of progressive resistance exercise. It is reported that Milos carried a young calf across his shoulders every day until the beast was fully grown. Eventually he carried a 4-year-old heifer the length of the stadium at Olympia, a distance of almost 200 meters. In reality, the human body has no need to develop large and strong muscles unless it is forced to do so. Thus, increasing the demands placed on the body is paramount for progression. There are several ways in which overload can be increased during a weight training program. For example, for strength, hypertrophy, endurance, and power improvements: (1) load may be increased; (2) repetitions may be added to the current workload; (3) repetition speed may be altered according to goals such as increased speed with current workload for power improvements; (4) rest periods may be shortened for hypertrophy and/or endurance improvements; and (5) volume may be increased within reasonable limits. Special care must be taken when volume is increased. It has been recommended that volume be increased only in small increments of 2.5 to 5% to avoid overtraining.¹ In addition, several advanced techniques such as heavy negatives (eccentric work) or partial repetitions have been used as supplemental methods to help provide workout variations and overload the musculoskeletal system.^1,2

1.2.2 Specificity

Specificity is the paramount principle when designing resistance training programs. All training adaptations are specific to the stimulus applied. For example, the physiological adaptations to training are specific to the (1) muscle actions involved; (2) speed of movement; (3) range of motion; (4) muscle groups trained; (5) energy systems involved; and (6) intensity and volume of training.^1,3 Although there are some carryovers of training effects, the most effective weight training programs are those designed to target specific training goals.

1.2.3 Variation

Variation in training, called periodization, is a very important concept for weight training. In particular, “periodization” becomes increasingly important over long-term training periods when continual progression is the ultimate goal. Variation implies that alterations in one or more of the acute program variables such as volume or intensity are systematically included in the design of the weight training program. Planned rest and recovery from training is also a vital factor. Periodization was developed among the former Eastern European weightlifters and field athletes as a means of varying training to optimize both performance and recovery.³ The former Eastern European coaches and sport scientists carefully observed the training patterns of their successful athletes, who typically trained with higher volume initially and gradually decreased volume with increases in intensity as the competition season approached. These observations formed the basis of the classic model of periodized training for athletes. However, training variation is not limited to athletes or advanced training in general. These applications have currently been extended beyond that of the athlete population and now form the basis of training among individuals with diverse training needs. In addition to sport-specific training of athletes,^{4, 5, 6} periodized training has been shown to be effective for recreational^{7, 8, 9} and rehabilitation¹⁰ training...

Table of contents

• Cover
• Half Title
• Title Page
• Copyright Page
• Series Preface
• Dedication
• Preface
• The Editor
• Contributors
• Table of Contents
• 1. Basic Principles of Resistance Training
• 2. General Nutritional Considerations for Strength Athletes
• 3. Energy-Yielding Nutrients for the Resistive-Trained Athlete
• 4. Vitamin and Mineral Considerations for Strength Training
• 5. Trace Minerals
• 6. Dietary Supplements and Strength-Trained Athletes
• 7. Overview of Anabolic/Androgenic Hormones and Strength
• 8. Creatine Supplementation and the Strength Athlete
• 9. Supporting the Immune System: Nutritional Considerations for the Strength Athlete
• 10. Hydration and the Strength Athlete
• 11. Nutritional Concerns of Women Who Resistance Train
• 12. Nutritional Concerns of Strength Athletes with an Emphasis on Tennis
• Appendix A Current Comment from ACSM: Youth Strength Training
• Appendix B ACSM Position Stand: Cardiorespiratory and Muscular Fitness and Flexibility
• Appendix C ACSM Position Stand: Exercise and Physical Activity for Older Adults
• Appendix D ACSM Position Stand: Osteoporosis and Exercise
• Appendix E ACSM Position Stand: Proper and Improper Weight Loss Programs
• Appendix F Selected Web Sites
• Appendix G List of Nutrients
• Appendix H Current Comment from ACSM: Vitamin and Mineral Supplements and Exercise
• Appendix I ACSM Position Stand: The Use of Anabolic/Androgenic Steroids in Sports
• Appendix J Current Comment from ACSM: Anabolic Steroids
• Appendix K ACSM Position Stand: Exercise and Fluid Replacement
• Index