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Strength Training for Optimal Performance

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 Strength Training for Optimal Performance
Andrew Heming MS, CSCS, NSCA-CPT, NASM-PES

Introduction
• No connection to equipment or supplement companies
• Ask clarification questions as we go, but please save discussion for after
• I’m not here to tell you what to do – I’m here to provide information
• We won’t exhaust this topic
– Contact me any time if you have further questions
Who is an Athlete?
• The term “Athlete” refers to anyone training to improve real-life performance
– Sports competitor, sports enthusiast, police, fire, military, manual labourer, recreational enthusiast, weekend
warriors

Training vs. Workout Out

• Working Out • Training
– Exercise for the experience (or to avoid the guilt – Exercise for a purpose
of not doing it) • The experience is in the results!
– Evaluate based on experience: – Evaluate based on results
• Pump, burn, DOMS, sweat, tiredness • PR’s in the gym
• Performance testing
• Injury stats
Ways to Improve Performance
– Sport skill practice – Corrective exercises
– Mental techniques – Sports vision training
– Movement training – Flexibility/mobility work
– Speed training – Conditioning
– Quickness drills – Nutrition & supplementation
– Agility drills – Balance training
– Acceleration & deceleration drills – Restoration methods
– Plyometric exercises – Strength training
– Endurance training
The Problems with Strength Training
• It is very, very hard
– Most people would rather go long than go hard
– Most other methods are easier
• You don’t “feel it” as much
– Limited lactic acid production
• It is not cool, trendy or sexy
• It is seen as “old school”
• It can be high risk if not done correctly – but…

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 1

Is Strength Training Dangerous?
• Injuries per 100 participation hours
– Schoolchild soccer 6.2
– UK Rugby 1.92
– UK Cross-country 0.37
– P.E. 0.18
– USA Football 0.1
– UK Basketball 0.03
– USA Powerlifting 0.0027
– Weight Training 0.0035
– Weightlifting 0.0017

Strength: What & Why

Why do strength training when there are so many other ways to improve performance?

What is Strength?
• Strength
– The amount of force a muscle can produce in a single effort
• Key for athletes: Relative Strength
– Strength in relation to body weight
– Strength-to-weight ratio
– Improve by:
• Increasing strength
• Decreasing body weight
Benefits for Strength Training
• Improved performance • Bone density
• Injury prevention • Body composition
• Mental toughness • Allows you to raise other performance qualities…
• Functional mass gain

Eric Cressey’s Cup Illustration

• Relative strength is the cup
• Other qualities are what is inside the cup
• Relative strength is a limiter
• If the cup is full, you have to get stronger to get better!

Program Design Considerations for Optimal Performance

Common Needs for Athletes
• Knowledge about proper training and nutrition • Sleep
• Hip & ankle mobility • Improved body composition

• Trunk stability • Whole food

– Veggies, fruit, quality carbs, lean protein, healthy
• Movement efficiency training fats
• Posterior chain strength
• Time-efficient programming
• Posture correction
• Relative strength!
• Upper back strength

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 2

How to Increase Strength
• Hypertrophy
• Intermuscular coordination
• Increased motor unit recruitment
– Type IIx
• Firing rate
• Desensitization of GTO
• Use of muscle spindles
• Train the weak link (Louis Simmons)
• Lift progressively heavier weight!!!

"I have yet to find a better way to get strong than lifting heavy." Ethan Reeve, Strength Coach

Recruitment of High Threshold Motor Units (Zatsiorsky, 1995)

• Type IIx
• Maximal load
– > 85% 1RM
• Sub-maximal load with high velocity
• Sub-maximal load to muscular failure

Types of Strengthening Methods

• Ballistic
– Sprinting, plyos, light med ball work
• Speed-strength
– Similar to balalistic method, but with more weight
– E.g. sprinting with light sled
– Not used much as it can easily mess technique up
• Strength-speed
– Olympic-style weightlifting
– Dynamic effort method (50-70% 1RM, low reps, max speed)
• Controlled repetition strength
– Like bodybuilding
– Great for accessory exercises
– Great for athletes needing extra muscle mass
• Maximal strength
– Heavy lifting (> 85% 1RM)
– Key for relative strength
• Supra-maximal strength
– Eccentric only, partials
– Use sparingly if at all
Reps & Loads
• Use goals to determine rep range
• Use Rep range to determine load
– 1-5 – maximal strength
– 6-8 – strength/hypertrophy
– 9-12 – hypertrophy or strength endurance
– 13-20 – endurance
BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 3
Volume/Intensity Relationships (Tsatsouline, 2005)
• Volume/Intensity
– Not always inversely related
• Medium/Medium = bread & butter
– (e.g. 5x5, 6x4, 4x6)
• High/High = planned overtraining
– (e.g. 12x3)
• Low/Low = recovery
– (e.g. 3x5 easy – load = 40-60%)
• Low/High = peak, set PR’s
– (e.g. work up to 5, 3 or 1 RM, 3-6 singles about 90%)
• High/Low = build foundation for stable gains, accessory work
– (e.g. 4x12, 5x10, 6x8)
Prilepin’s Chart
Load Reps per Set Optimal Total Reps Acceptable Volume
Range
60-69% 4-8 20 18-30
70-79% 3-6 18 12-24
80-89% 2-4 15 10-20
90-99% 1-2 4 4-10
100% 1 1-2 1-2

Strength Training Exercise Selection for Optimal Performance

Key Concept 1
• “Athletes are not lifters, they are athletes who lift.” Dan John
• Considerations:
– Exercise selection
– Exercise focus
• Mechanical advantage vs. training the muscle
– Risk
• Exercise selection, testing & effort (e.g. failure)
– Other nervous system demands
– Other stressors
Key Concept 2
• Athletes should train muscles and movements
• Need to overload the muscles to increase strength
• Every rep is programming the body on how to work – make each one count
– Teach the body to work the way it should
Exercise Movement Template
• Total Body Explosive Movements • Hip/Hamstring
• Knee/Quads • Vertical Push
• Horizontal Push • Vertical Pull
• Horizontal Pull • Accessory

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 4

Knee/Quad Exercises
Double Leg Single Leg
• Body Weight Squat • Split Squat
• DB Squat • Step Split Squat
• Back Squat • Bulgarian Split Squat
– High bar • Step-Ups
– Low bar • Lunges
• Front Squat – forward, back, walking
• Box Squat • Accessory:
• Trap Bar Deadlift – Terminal knee extensions
– Peterson step-ups

Horizontal Pushing Exercises

• Push-up • DB Bench Press (flat, incline)
• Blast-Strap Push-Ups • DB Floor Press
• Bench Press (flat, incline, close or med grip) • DB Bench Press (palms in)
• Floor Press • Standing Cable Chest Press (1 or 2 arm)
• Board Press

Horizontal Pulling Exercises

• Seated Cable Row (different grips)
• Standing Cable Row (grips, 1-arm, 2-arm)
• Inverted Row (bar, blast straps)
• Prone DB Row
• 1-Arm DB Row
• Accessory:
– Face Pulls
– Reverse Flies (DB’s, cables, bands)
Hip/Hamstring Exercises
• Deadlift
– Regular, Block, Rack, Sumo
• Accessory:
– Back Extensions, Romanian Deadlift, Cable Lean-Back Romanian Deadlifts, Single-Leg DB Deadlift, Single-Leg
Romanian Deadlift, Glute/Ham Raise, Good Mornings, Cable Pull-Throughs, Reverse Hypers, Ball Leg Curls, Cook
Hip Lifts, Step Hip Extensions

Vertical Pushing Exercises

• Press (standing BB Shoulder Press) • High Incline Press
• DB Press • High Incline DB Press
• Push Press • Angled barbell press
• 1-Arm DB Press • Inverted Shoulder Press
• 1-Arm BB Press (Javelin Press) • Dips

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 5

Vertical Pulling
• Chin-Ups (regular, machine or band assisted)
• Pull-Ups (regular, machine or band assisted)
– Grips (med, close, neutral, fat bar)
– Other variations: sternum pull-ups, side-to-side, mixed Grip
• Pulldowns
– Grips (med, close, neutral)
– 1-Arm
Accessory Movements
• Possible areas:
– Extra posterior chain
– Upper back
– Abdominals
– Arms, forearms, grip
– Rotator Cuff
– Traps
– Calves
– Weak points (e.g. VMO, glutes)
– Do not over-do accessory – have a specific reason for doing it
Exercise Selection Guidelines
• Select an appropriate exercise for each movement from the movement template
• Considerations:
– Individual structure, accessibility, practicality, injuries, preferences?, available coaching, ease of load increase,
RESULTS!
• Keep a balance between opposing movement patterns/muscle groups
– Unless trying to correct an imbalance
• Multi-joint vs. Single Joint
– Multi: function, strength, muscle mass, fat loss, time efficiency
– Single: accessory work to emphasize a muscle to bring up structural weakness or restore muscle balance
• Use free weights over machines
• Use at least some single-leg exercises
• When appropriate, emphasize exercises where you move your body through space
• Select exercises that pose a greater threat to the body’s survival
• Do not try to mimic the sporting movement in the weight room
• Be careful with movements that are already overused in the sport
• Pick the best exercises
– Not necessarily fun
– Definitely not easy
– Work great!
• Emphasize the “non-mirror” muscles
– Greatest impact on performance
– Usually the most neglected
– You size up an athlete from behind (Dave Tate)
• Emphasize the “weak links” in the chain

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 6

Be as Efficient as Possible
• In most cases:
– Lift heavy weights to get stronger
– Sprint to get faster
– Jump to jump higher
– Practice your sport to training transfer effect
Issues & Controversies with Exercises & Performance Strategies
Athletes Training Like Bodybuilders
• “Weights Make You Slow & Muscle Bound”
– They can
• Traditional bodybuilding style will
– 8-15 reps, slow tempo, “feel the burn”, partial range of motion
• Excessive soreness & fatigue
• Use this style on accessory exercises
• If you need to get an athlete bigger, combine with strength & power work – see templates
• Athletes should train like athletes – not bodybuilders

Type of Hypertrophy
• Sarcoplasmic – non-functional
• Sarcomere – functional hypertrophy

Athletes Training Like Powerlifters

• We all can learn & integrate a ton from powerlifters about how to get strong
• Powerlifting lifts may not be suited
– Ideal structure for powerlifting ≠ ideal structure for most sports
– May be better to use variations of the powerlifts
• Athletes don’t wear gear in competition
• Athletes need more structural balance
• Strength alone is not enough

Olympic-Style Weightlifting Pros

• Trains explosive power
• Weightlifters have some of the highest verticals
• Similar mechanics to vertical jump
• Fun
• Easy to monitor progress
• Gives body a break from plyos
• Teaches body to accept force
Olympic-Style Weightlifting Cons
• Weightlifting is a complex sport that takes years to master
• Have to get very good to see performance enhancement
• Weightlifter’s structure ≠ typical athlete’s structure
• Weightlifters use squats and pulls to bring their lifts up – why not just use those?
• Higher risk for injury – if not coached properly

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 7

Explosive Lifting for Athletes
• Selection focus:
– Simple, quick to learn and see results fast!
• High & low pulls
• From hang
• Possibly power cleans & power snatches
• Kettlebell or Dumbbell Swings
• Push Press
• Speed versions of conventional exercises:
– Squats, deadlifts, bench, chins, push-ups
• Include other speed & power exercises:
– Plyometrics, medicine ball work, sprinting

“Sport-Specific Training”
• Should training mimic sporting actions?
• Isolation-Integration Continuum

Problems with too isolated

• Overstressing joints
• Creation of “stupid muscle” (Paul Chek)
• Development of strength without stabilization
• Limited strength improvement
• Little to no transfer of training effect

Problems with too integrated

• Interferes with sports skill
• Insufficient overload on most muscles

Core Training for Athletes

• Often over-emphasized and overrated for performance (Nasser, et al, 2008, Willardson, 2007)
• Total body stability ≠ trunk stability (McGill, 2002)
• “The posterior chain is the engine, the “core” is the transmission.” Brett Jones
– Power comes from the hips but it can be lost in the trunk
– Trunk musculature should resist movement
• Initial:
– Coordination, stability endurance
• Short & hard
– More is not better
– Accessory not the main thing
Unstable Surface Training?
• Started in rehabilitation programs
• Activity Specific
– Righting vs. Tilting Reflexes
– Playing Surface
– Open vs. Closed-Chain
– Speed

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 8

• Research Consensus:
– Rehab ☺
– Injury prevention?
– Balance – may not for those who do not have trouble with balance (Schilling et al, 2009)
– Lower Body Performance  (Cressey, et al 2007, Willardson, 2004, Wahl et al, 2008)
– Upper Body Performance ☺ (Cressey, 2008)
Training Blocks
• 4 Week Block:
• Introductory
– Intro to exercises & program
– Low volume and intensity
• Base
– Highest volume
• Shock
– Some drop in volume, increased intensity
• Unloading/Test
– Low volume, intensity slightly less
– Test on the last day
Option 2 4-Week Block
• High volume
• Moderate volume
• Very high volume
• Deload

Deload Weeks
• Important to give the athlete a break and prevent plateaus
• Options for deload
– Intensity
– Volume
– Both volume & intensity
– Active rest
Yearly Planning
Post-Season
• 1-3 weeks rest
– Mental & physical
– Active rest
• No playing the sport
• No intense training
• Rehabilitation from injuries

Early Off Season

• Continued rehabilitation?
• Corrective training
– Posture, function, muscular imbalances
• Body compositional goals
– Fat loss
BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 9
 – Functional muscle gain
• Foundation for strength training
• Technique work
– Basic movements
– Strength training exercises
Off Season
• Improve or maintain body compositional goals
• Get stronger on key lifts
• Progressively greater emphasis on speed & power as late off-season approaches

Late Off Season

• Maintain LBM, strength & power
• Emphasize conditioning
– Most cases interval training
– Ensure progression:
• Intensity
• Volume
• Density
• Sport specificity
• If minimal conditioning is necessary, continue with strength & power training

Pre-Season
• What is the need of the athlete/team
– Physical vs. skill performance
• Taper
• Maintain LBM, strength, speed, power & conditioning
• Emphasize technique
• Game shape
• Learn to play with “new & improved” body
– Introduction of sport practice for conversion of strength  performance
• Monitor for overtraining

In Season
• Maintain key physical aspects for that sport/individual
• Preventing Muscular Imbalances
• Keep lean body mass up
– Loss in LBM  loss in strength  loss in performance & increased injuries
• Keeps athletes from “breaking down”
• 1-2 times per week
• 20-40 min
• Emphasis on key lifts & pre-rehabilitation
• Monitor body comp & key performance assessments
• Monitor for overtraining

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 10

Training Templates & Sample Programs
Putting it all together

Beginner
• Movement Training (before or separate day)
– E.g. landing, jumping, acceleration, deceleration)
• 1a) Inverted Row 3x8-10
• 1b) Push-Up 3x5-8
• 1c) Step Split Squat 3x8-10
• 2a) Assisted Pull-Ups 3x5-8
• 2b) Press 3x5
• 2c) Deadlift from blocks 3x5
• 3) Side Bridge 1x15-60sec hold (each side)
• 4a) Front Bridge 1x15-60sec hold
• 4b) Prone DB Flies 1x12-15
Whole Body A/B Split – 3 Day/wk
• Day 1 • Day 2
• 1) Movement Training • 1) Foundational Plyos
• 2a) Prone DB Row 3x8-10 • 2a) Chin-Ups 3x5
• 2b) Med Grip Bench Press 3x5 • 2b) 1-Arm DB Press 3x5
• 2c) Safety Bar Squat 3x5 • 2c) Deadlift 3x5 (increase wt each set)
• 3a) Face Pulls 2x12-15 • 3) Walking Lunges 2x8-10
• 3b) Back Extension 2x10-12 • 4a) Static Wood Chop 2x20-30 sec hold
• 3c) Swiss Ball Rollouts 2x8-12 • 4b) Single-Leg Step Hip Extensions 2x8-10

Upper/Lower Split – 3 Days/wk

• Day 1 • Day 2
• 1) Sprints • 1) Lower Body Plyos
• 2a) Push Press 4x4-6 • 2) Hang Clean Pulls 3x4-5
• 2b) Neutral Grip Pull-Ups 4x4-6 • 3) Rack Deadlifts work up to 3-5 rep work set
• 3) DB Bench Press 3x8-10 • 4) Reverse Lunges 2-3x8-10
• 3b) Standing Cable Row 3x10-12 • 5a) Back Extensions 2-3x10-12
• 4) Band Reverse Flies 1-2x15-20 • 5b) Wood Chop 2x10-12

Movement Split – 4x/wk (Strength/Hypertrophy Emphasis)

• Day 1 • Day 2
• 1a) Press 3x3, 3x6-8 • 1) Jump Squats 3x5
• 1b) Chin-Ups 3x3, 3x6-8 • 2) Squats 3x3, 2x10, 1x15-20
• 2a) Dips 2x8, 1x12 • 3) Reverse DB Step Lunges 2-3x8 (each side)
• 2b) Reverse-Grip Face Pulls 3x12 • 4) Ab Wheel Rollouts 2-3x8-12

• Day 3 • Day 4
• 1a) Bench Press 3x3 • 1) Power Cleans 3x3
• 1b) Prone DB Rows 3x8 • 2) Deadlifts – Work up to 3-5 rep max
• 2a) Blast-Strap Push-Ups 4x8-10 • 3) Good Mornings 5x10
• 2b) Blast-Strap Inverted Rows 4x8-10 • Angled Barbell Twists 2x6-8 each side
• 3) BB Curls 3x8-12

BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 11

Conjugate Periodization – 4x/wk
• Day 1 • Day 2 (Lower Body Speed)
• 1) Shoulder-width Floor Press work up to 5 singles > • 1) Standing Long Jumps 4x3
90% 1RM • 2) Speed Deadlifts 8x1
• 2a) High-Incline DB Press 3x7-10 • 3) DB Swings
• 2b) Weighted Pull-Ups 3x7-10 • 4) Weighted Side Bridge 2x20-30sec hold each side
• 3) Blast-Strap Face Pulls 3x15

• Day 3 Upper Body • Day 4 (Lower - Strength)

• 1a) Medicine Ball Chest Passes • Box Jumps 3x4
• 2) Seated Cable Row 3x8-10 super-set with Prone • Trap Bar Deadlift work up to 3-5 singles > 90%1RM
DB Flies 3x12-15 • Bulgarian Split Squat 3x8-10
• 3a) Dips • Glue/Ham Raises – 25 total reps in as many sets as
• 3b) Blast-Strap Biceps Curls necessary
• Barbell Rollouts 2-3x8-10

Flexible Non-Linear Periodization Model

• Research shows it is superior to linear periodization (Kraemer & Fleck, 2007)
• Guidelines:
– Use whole body routines
– Have several programs:
• Power, Strength, Strength-Hypertrophy, Hypterophy, Endurance, Deload
– Select exercises most appropriate for that program and to compliment the exercises used in other days
• Rotate through them adjusting as needed based on recovery and prioritizing the training days that are the most
important to the individual’s goals

In-Season – 2x/wk
• Day 1 • 1a) Jump Squats 3x5
• 1a) Pull-Up 3x5 • 1b) Inverted Row 2x10-15
• 1b) Incline Press 3x5 • 1c) Blast-Strap Push-Ups 2x8-12
• 1c) Trap-Bar Deadlift work up to 1x5 • 2a) Single-Leg Step Hip Extensions 2x10
• 2a) Cable Lean-Back Romanian Deadlift 2x15-20 • 2b) Ab Wheel Rollouts 2x8-10
• 2b) Kneeling Cross-body chop 1-2x8-12 • 2c) Prone DB Flies 2x15
• Day 2 • 3) Band Terminal Knee Extensions 1x20-25

Contact Info:
Email: Andrew.Heming@twu.ca
www.HemingTraining.com
www.OnlineFitness.ca

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BC Fit’09 Presentation Handout. © 2009 Andrew Heming. All rights reserved. 13

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