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Weights Training - Strength

Strength Training

Strength training is an area that is often overlooked in an athletic resistance training program.

Maximum strength is the heaviest weight you can lift for one repetition maximum (1RM). The main objective of this phase is to develop the highest level of strength. Your ability to develop power is dependent on your foundation of strength. A strong base of strength prepares you for the Conversion phase, which converts strength into powerful movements characteristic of the sport. During this phase you work with a progressive increase in load and a decrease in the number of repetitions performed.

It is important to note that only physically mature athletes should attempt to test for 1RM or for even doing a full strength training cycle.

Process

The strength training phase takes the muscle bulk and strength that you have gained in the hypertrophy phase and maximises the strength gains. This involves increasing the weight being lifted and decreasing the repetitions. Often the number of exercises will be decreased as well, focusing in on the key movement patterns.

Below is an example of a strength training program.

Exercise
Sets
Reps
Ergo
Ergo/run
15 minutes minimum
Bench Press
5
2-5
Bench Pulls/Lat Pull Downs
5
2-5
Leg Press
5
2-5
Seated Rows
5
2-5

Weights are set at a level where it is not fatigue that limits the weight being lifted, rather the inability to lift the weight. The weights increase in a pyramid fashion, with the repetitions decreasing.

Weights Training - Power

Power

Strength is commonly substituted or interchanged with the word power. Power; however is a product of two abilities, speed and strength. In sports, it relates to the ability to perform the maximum force in the shortest period of time. In some sports, such as shot put, javelin and jumping events, it is crucial to overcome resistance with the greatest possible speed. In these cases, power is the major factor in determining performance.

Power is defined as the rate at which work is performed, or work divided by time. Work is force multiplied by the distance that the force is applied for. So in other words, for power to be greater you can either increase the force, increase the distance (or both) and decrease the time spent doing that.

Exercises that are great for power development are ones that allow you to mimic your sporting action as closely as possible. For rowing, doing this in the gym is quite difficult. Some exercises that are good though, include:

  • Power Cleans
  • Power Press
  • Bench Pulls
  • Bench Press
  • Leg Press

The aim of these exercises and power training is to turn the muscle bulk and strength you have gained in your previous training with the ability to move quickly and with force. Much of this adaptation is neural and through the development of co-ordinated movement patterns.

When training for power, quality of performance is just as important as the weight being lifted and the number or repetitions and sets being performed. It is important that the movement is of a high quality and technique is good. 

Below is a sample programme for the power phase of training in the gym.

Exercise
Sets
Reps
Ergo
Ergo/run
15 minutes minimum
Bench Press
4
5 - 7
Power Cleans
4
5 - 7
Power Press*
3
5 - 7
Leg Press^
3
5 - 7

* Power Press is just like the "Jerk" part of the Clean and Jerk in weight lifting. In effect it is a shoulder press (in front of the head) performed from a standing position and with leg drive used along with the pressing action of the hands.

^ The leg press is performed in the same manner as previously except that speed and explosive movements are required, so much so that the sled can be pushed up and the feet leave the foot plate. Note that this can be hazardous, and experience is required as "catching" the sled involves high levels of force.  

Weights Program - Surf Boats
Phase 1 - General Strength (6 Weeks)
  Warm Up
Time
  Bike
5min

Vary starting rotation each session, so Mon start with Rotation 1, Wed with 2, Fri with Abs.

Strength Program
Each rotation to be competed as a circuit.  
 

Week

1

2

3

4

5

6

Circuit Rotation 1
Days
M/W/F
M/W/F
M/W/F
M/W/F
M/W/F
M/W/F
Dumb Bell Squat
 
3 x 10
3 x 12
3 x 14
4 x 16
4 x 18
4 x 20
Body Row
 
3 x 10
3 x 12
3 x 14
4 x 16
4 x 18
4 x 20
Push Ups
 
3 x 10
3 x 12
3 x 14
4 x 16
4 x 18
4 x 20
Circuit Rotation 2
 
 
 
 
 
 
 
Dumb Bell Dead Lift
 
3 x 10
3 x 12
3 x 14
4 x 16
4 x 18
4 x 20
Dumb Bell Incline Press
 
3 x 10
3 x 12
3 x 14
4 x 16
4 x 18
4 x 20
3 way re-delt
 
3 x 10
3 x 12
3 x 14
4 x 16
4 x 18
4 x 20
 
Abdominal Program
 
 
Static Prone Hold - 3 x 30 secs 
Side - side with knees (keep shoulders on ground)
Swiss Ball Crunches
Back Extension 
NB: Other than prone hold, reps as per week of program I.e. 4 x 16 for wk 4
 
Phase 2 - General Strength (6 Weeks)
  Warm Up Time
  Bike 5min

Vary starting rotation each session, so Mon start with Rotation 1, Wed with 2, Fri with Abs. 

Strength Program
Increase loads to reach failure on last set of each exercise. 
 
Week
1
2
3
4
5
6
Rotation 1
Days
M/W/F
M/W/F
M/W/F
M/W/F
M/W/F
M/W/F
Leg Press
 
4 x 4
4 x 6
4 x 8
4 x 4
4 x 6
4 x 8
Seated Row
 
4 x 4
4 x 6
4 x 8
4 x 4
4 x 6
4 x 8
Bench Press
 
4 x 4
4 x 6
4 x 8
4 x 4
4 x 6
4 x 8
Rotation 2
 
 
 
 
 
 
 
Dead Lift
 
4 x 4
4 x 6
4 x 8
4 x 4
4 x 6
4 x 8
Swiss Ball DB Chest Press
 
4 x 4
4 x 6
4 x 8
4 x 4
4 x 6
4 x 8
Close Grip Pull Downs
 
4 x 4
4 x 6
4 x 8
4 x 4
4 x 6
4 x 8
 
Abdominal Program
Static Prone Hold on swiss ball- 3 x 30 secs
Wood Chop with Cable
V Crunch
Back Extension
NB: Other than prone hold, reps to be 3 x 15 each
 
Phase 3 - Power (6 Weeks)
  Warm Up Time
  Bike 5min

Vary starting rotation each session, so Mon start with Rotation 1, Wed with 2, Fri with Abs.  

Strength Program
75% of max weight, reps to be completed fast. Increase load as able.
 
Week
1
2
3
4
5
6
Rotation 1
Days
M/W/F
M/W/F
M/W/F
M/W/F
M/W/F
M/W/F
Dumb Bell Squat then Squat Jumps
 
3 x 4&4
3 x 5&5
3 x 6&6
4 x 4&4
4 x 5&5
4 x 6&6
Incline Press then Push Ups
 
3 x 4&4
3 x 5&5
3 x 6&6
4 x 4&4
4 x 5&5
4 x 6&6
Seated Row then Body Row
 
3 x 4&4
3 x 5&5
3 x 6&6
4 x 4&4
4 x 5&5
4 x 6&6
Rotation 2
 
 
 
 
 
 
 
Leg Press
 
3 x 4
3 x 5
3 x 6
4 x 4
4 x 5
4 x 6
Push Press with Dumb Bell
 
3 x 4
3 x 5
3 x 6
4 x 4
4 x 5
4 x 6
20 Sec Erg (low rating power strokes)
 
x3
x3
x3
x4
x4
x4
 
Abdominal Program 
Static Prone Hold alt arm & Leg 3 x 30 secs
Overhead medicine ball pass to partner if possible
Medicine ball side to side, feet up.
Back Extension 
E-Strings x 6 - Kneeling with ankles held, controlling forward to work eccentric hamstrings.

A little bit about Moruya Surf Life Saving Club

Moruya Surf Life Saving Club has provided a safe swimming environment on Moruya beaches since 1932. Whilst active in all areas of competition, we are also strong supporters of our local community. The club patrols Moruya Beach from October-April each year.

Contact Us

(02) 4474 2674

Charles Moffitt Drive, MORUYA

POSTAL ADDRESS:

Moruya Surf Life Saving Club, PO Box 15

MORUYA, NSW 2537