Weight Training at Flex Appeal
Flex Appeal offers a wide range of Weights machines and free weights to suit any age and fitness level. Show below is just a fraction of the equipment that Flex Appeal has to offer. For a full range of the equipment on offer at Flex appeal and a virtual tour of the Training Facilities click here.
Better performances can be the product of a number of factors. This product
is primarily the outcome of efficient technique, the progression of speed and
the maturing competitive attitude on a sound basis of general endurance, all
round strength and general mobility. The development of all round strength is
best achieved via circuit training and then progressing this through strength
training. Weight training is the most widely used and popular method of increasing
strength.
How do i get stronger
A muscle will only strengthen when forced to operate beyond its customary intensity
(overload). Overload can be progressed by increasing the :
* resistance e.g. adding 10kg to the barbell .
* number of repetitions with a particular weight.
* number of sets of the exercise
* intensity, i.e. reducing the recovery periods.
Muscle Fibre Hypertrophy
Resistance training will increase the muscle size (hypertrophy). Muscle growth
depends on the muscle fibre type activated and the pattern of recruitment. Muscle
growth is due to one or more of the following adaptions:
* Increased contractile proteins (actin & myosin)
* Increased number of and size of of myofibrils per muscle fibre
* Increased amounts of connective, tendinous & ligamentous tissues
* Increased enzymes and stored nutrients
The exercise must be specific to the type of strength required, and is therefore
related to the particular demands of the event (specificity). The coach should
have knowledge of the predominant types of muscular activity associated with
the particular event, the movement pattern involved and the type of strength
required. Exercises should be identified that will produce the desired development.
Although specificity is important, it is necessary in every schedule to include
exercises of a general nature - e.g.
* Power Clean
* Power Snatch
* Bench Press
* Back Squats
* Sit Ups
* Shoulder Press
* Chest Press
* Lat Pull downs
* Lower Back Extensions
* Tricep Press
* Calf Raise
* Bicep Curls
* Leg Curls
* Leg Extension
* Leg Press
These general exercises give a balanced development, and provide a strong base upon which highly specific exercise can be built.
How Much
The amount of weight to be used should be based on a percentage of the maximum
amount of weight that can be lifted one time, generally referred to as one repetition
maximum (1RM). The maximum number of repetitions performed before fatigue prohibits
the completion of an additional repetition is a function of the weight used,
referred to as repetition maximum (RM), and reflects the intensity of the exercise.
A weight load that produces fatigue on the third repetition is termed a three
repetition maximum (3RM) and corresponds to approximately 85% of the weight
that could be lifted for 1RM.
How Many
The number of repetitions performed to fatigue is an important consideration
in designing a strength training programme. The greatest strength gains appear
to result from working with 4-6RM. Increasing this to 12-20RM favours the increase
in muscle endurance and mass.
One set of 8-12RM performed 3 days a week is a typical strength training programme.
The optimal number of sets of an exercise to develop muscle strength remains
controversial. In a number of studies comparing multiple set programmes to produce
greater strength gains than a single set, the majority of studies indicate that
there is not a significant difference.
Handling heavy weights in the pursuit of strength will require a recovery of
3-5 minutes between sets, but only minimum recovery should be taken if strength
endurance is the aim. The majority of athletic events are fast and dynamic,
and therefore this quality must be reflected in the athlete's strength work.
How often
This is really linked with recovery since the body must be allowed to recover
from the strenuous demands of strength training. As a 'rule of thumb' 48 hours
should elapse between sessions. If training strenuously, any athlete will find
it extremely difficult to maintain the same level of lifting at each session,
and the total poundage lifted in each session would be better to be varied (e.g.
a high, low and medium volume session) each week.
What sort of weight lifting equipment
There are variable resistance machines and free weights available at Flex Appeal.
Check out the Gymnasium for a run down of equipment.
Variable resistance machines are effective tools for building strength and muscle
tone and are designed to work the target muscle in isolation, without the assistance
of the surrounding muscles. Free weights (barbells, dumbbells and machines that
provide the same equal resistance to a muscle) allow you not only to target
a particular muscle group but to engage other muscles that assist in the work.
Once they are conditioned, these assisting muscles help you to increase the
weight you use in training the target muscles in order to stimulate the most
growth in muscle fibres. The assisting muscles help stabilize the body, support
limbs and maintain posture during a lift. Lifting free weights improves your
co-ordination by improving the neuromuscular pathways that connect your muscles
to the central nervous system.
Training Systems
Simple Sets e.g. 3 x 8 with 70% - meaning three sets of eight repetitions with
a weight of 70% of maximum for one repetition. This is the system that all novice
lifters should work on, because the high number of repetitions enables the lifter
to learn correct technique, and thereby reduce the risk of injury.
Pyramid System Here the load is increased and the repetitions are reduced (e.g.
100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting
is only for experienced lifters who have an established good technique.
Super Setting This consists of performing two or three exercises continuously,
without rest in between sets, until all exercises have been performed. The normal
'between sets' rest is taken before the next circuit of exercises is commenced.
Training Programmes
Use the above notes to assist you in the preparation of a general weight training
programme, to develop your general strength, and a specific weight training
programme to develop your specific strength to meet to the demands of your event/sport.
If you would like more expert advice you can ask one of our highly trained members
of staff to build a personal training program for you.
Safety in the Weight Room
Strength training is safe when properly supervised and controlled. Every weight
room should have a set of of rues and regulations pertaining to safety and they
should be on public display. Rules may vary from one weight room to another
but some very basic rules apply to them all:
* Train only when a qualified coach is present
* Follow your training schedule
* Work in pairs - one lifting the other spotting
* No horseplay
* Wear the correct clothing and shoes
* No eating, drinking or smoking
* No personal stereos with headphones
* Help and respect other athletes
* Only athletes who are working out should be in the weight room
Make sure you are fully aware of the safety rules applying to the weight training
room you use.
