Performance development - Physical factorsStrength training

The influence of physical factors can be positive or negative. The approaches used to develop performance are specific to the factor and the activity.

Part ofPhysical EducationFactors impacting on performance

Strength training

Approach: Strength training

Five people in a gym, circuit training using the various equipment
People circuit training

Weights or circuits would be set up to train the muscle groups used in the activity chosen. The maximum weight which could be lifted would be found, then 60/70% of this maximum used as a ‘training load’. The rule would be low repetitions with heavy weights, ie 8-10 repetitions x 3 sets of:

  • Lateral pull downs
  • Leg press
  • Shoulder press
  • Bicep curls

Applying the principles of SPORT to strength training

ApproachSpecificityProgressionOverloadReversibilityTedium
Strength trainingWeights or circuits using muscle groups which are important in the activity of choice.Increase the demand of training to force strength to keep improvingIncrease the amount of weights being used or increase by one or two the number of repetitions being completedBe aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.Change place/time of training, team up with someone else to train with
ApproachStrength training
SpecificityWeights or circuits using muscle groups which are important in the activity of choice.
ProgressionIncrease the demand of training to force strength to keep improving
OverloadIncrease the amount of weights being used or increase by one or two the number of repetitions being completed
ReversibilityBe aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.
TediumChange place/time of training, team up with someone else to train with

Question

How does this approach help develop strength?

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