Sprint Technique Drills

There is no doubt that time spent on warming up and cooling down will
improve an athlete's level of performance and accelerate the recovery
process needed before training or competing again. An element of the
warm-up program should include event-specific drills to stimulate the
appropriate neuromuscular action for the range of movement and correct
posture.

Drills should be conducted wearing trainers and not spikes. In all the drills,
the coach/athlete should ensure a tall and relaxed posture with a correct
range of movement of the arms. Check for

 Eyes focused at the end of the lane - tunnel vision

 Head in line with the spine - held high and square
 Face relaxed - jelly jaw - no tension - mouth relaxed
 Chin down, not out
 Shoulders down (long neck) relaxed and square in the lane at all times
 Back straight (not hunched)
 Abdominals braced (not tummy pulled in)
 Smooth forward and backward action of the arms - not across the body -
drive back with elbows - brush vest with elbows - hands move from shoulder
height to hips for men and from bust height to hips for the ladies
 Elbows held at 90 degrees at all times (angle between upper arm and lower
arm)
 Hands relaxed - fingers loosely curled - thumb uppermost
 Hips remain stable during execution of drills

General sprint drills

The following are an example of general sprint drills.

Walking on Toes

 Aims - develop balance and strengthen the lower leg muscles (reduce shin
splints)
  Amount - two repetitions over 20 to 30 metres
 Action - walking on the balls of the feet - free leg to be lifted so that the
thigh is parallel with the ground, lower leg vertical and the toes dorsiflexed
(this end position can be held for a second or two to develop balance and a
feel of the free leg position)

Walking on Heels

 Aims - develop balance and strengthen the lower leg muscles (reduce shin
splints)
 Amount - two repetitions over 20 to 30 metres
 Action - walking on the heels of the feet - free leg to be lifted so that the
thigh is parallel with the ground, lower leg vertical and the toes dorsiflexed
(this end position can be held for a second or two to develop balance and a
feel of the free leg position)

Sprint Arm Action

 Aims - develop shoulder muscle power and endurance

 Amount - 10 to 20 seconds
 Action - assume the lunge position, brace abdominals, maintain a straight
back, fast sprint arm action

Leg Cycling

 Aims - develop correct leg sprint action and strengthen hamstring muscles
 Amount - 10 to 20 seconds on each leg
 Action - stand next to a wall or rail that you can hold to maintain balance,
stand tall, brace the abdominals, stand on the leg nearest the wall, lift the
thigh of the other leg so it is parallel with the ground, the lower leg vertical
and toes dorsiflexed, sweep the leg down and under your body, pull the heel
up into the buttocks, cycle the leg through to the front, pull toes up, bring
upper thigh through to be parallel with the ground, extend the lower leg and
commence the next cycle
Leg drives

 Aims - develop hip flexor strength and speed

 Amount - 10 to 20 seconds for each leg
 Action - stand facing a wall with your hands on the wall at chest height,
position your feet so that the body is straight and at 45 degrees to the wall,
keep your neck in line with your spine (head up), bring one leg up so the
thigh is parallel with the ground, lower leg vertical and toes dorsiflexed
(starting position), drive the foot down towards the ground, as the toes make
contact with the ground, quickly pull the foot up and return the leg to its
starting position

Butt Kicks

 Aims - develop correct leg sprint action in the midsection following the drive
off the rear leg
 Amount - two repetitions over 20 to 30 metres
 Action - fast leg movement on the balls of the feet - drive the knee up and
bring the heel to the underside of the backside and the thigh parallel with the
ground

Skips

 Aims - to develop correct leg and foot action in preparation for the foot strike
 Amount - two repetitions over 20 to 30 metres
 Action - skipping on the balls of the feet - free leg to be lifted so that the
thigh is parallel with the ground, lower leg vertical and the toes dorsiflexed

Side strides crossover

 Aims - to increase flexibility and range of hip movement

 Amount - two repetitions over 20 to 30 metres
 Action - steady jog sideways on the balls of the feet - right leg across the
front of left leg, left leg across the back of the right leg, right leg across the
back of the left leg, left leg across the front of right leg and repeat this
sequence.
Skip and clap

 Aims - to increase flexibility and range of horizontal leg movement

 Amount - two repetitions over 20 to 30 metres
 Action - skip on the balls of the feet - bring the whole leg up so it is
horizontal with the ground, toes dorsiflexed and at the same time clap the
hands together under the leg. The arms then come back up to the side to
form a crucifix.

Skip Claw

 Aims - to develop the drive down action of the leading leg

 Amount - two repetitions over 20 to 30 metres
 Action - skip on the balls of the feet - bring the leg up so the thigh is at least
horizontal with the ground, lower leg is vertical, toes dorsiflexed and then
drive the foot down so that the ball of the foot strikes the ground below your
hip

Skip for height

 Aims - to develop rear leg drive

 Amount - two repetitions over 20 to 30 metres
 Action - skipping on the balls of the feet - the emphasis is on the rear leg
drive and drive back of the elbow - free leg to be lifted so that the thigh is
parallel with the ground, lower leg vertical and the toes dorsiflexed

Plyometric work

Leg Plyometric drills can be included as appropriate e.g. single leg hopping,
bounding, bunny hops, tuck jumps - one set of 5 to 10 repetitions (aim for
quality, not quantity)

Chest pass

 Aims - develop shoulder and chest strength and speed

 Amount - 10 to 20 seconds
  Action - stand approximately 2 metres away and facing a wall, hold a light
medicine ball (2-5kg) in your hands on its sides, knees relaxed, brace
abdominals, keep back straight, push the ball powerfully away against the
wall, meet the rebound with bent arms and hands ready to immediately push
the ball back (do not catch then push back)

Speed Hops

 Aims - develop a reactive ability of your leg muscles

 Amount - 10 to 20 seconds on each leg
 Action - brace abdominals, keep back straight, look forward (not down), hop
on the spot keeping the legs relatively straight (knees not locked), as the ball
of the foot lands push explosively back up, minimise knee bend on landing

Speed Hops Leg Cycling

 Aims - develop fast sprint leg cycling action - see Leg Cycling exercise above
 Amount - 5 to hops on each leg
 Action - brace abdominals, keep back straight, look forward (not down), hop
forward on one leg, pull the heel up into the buttocks, cycle the leg through
to the front, pull toes up, bring upper thigh through to be parallel with the
ground, extend the lower leg and land on the ball of the foot, immediately
explode back up and commence the next cycle

Runouts

 Aims - to develop a tall, relaxed and smooth sprint action

 Amount - six repetitions over 40 metres
 Action - tip start and gradually build-up speed over the 40 metres - first two
reps focus on a tall action, next two on tall and relaxed and the last two on
tall, relaxed and smooth

 Aims - to develop the elbow drive

 Amount - three repetitions over 100 metres (60 metres effort + 40 metres
run out)
  Action - tip start and over the first 30 metres gradually build up the speed
and a tall, relaxed and smooth action - at 30 metres gradually add elbow
drive to reach full sprint speed at 50 metres - maintain the tall, relaxed,
smooth and drive action to 60 metres - sprinting through the 60 metres point
is essential - gradually slow down over the next 40 metres

https://www.brianmac.co.uk/weight.htm

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-around strength
is best achieved via circuit training and then progressing this through weight
training.

How do we 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

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
adaptations:

 Increased contractile proteins (actin & myosin)

 Increased number of and size of myofibrils per muscle fibre
 Increased amounts of connective, tendinous & ligamentous tissues
 Increased enzymes and stored nutrients

Muscle Movement

Muscle contraction is initiated by an electrical charge from the central

nervous system. The exercise that causes the greatest amount of electrical
activity within the muscle group will potentially produce the greatest gains in
mass and strength. Lorenzo Cornacchia (Bompa et al. 1998)[1] conducted a
series of Electromyographic (EMG) tests to determine which exercises
generated a high level of stimulation within each muscle group. The results
were as follows:

Muscle Exercise

Pectoralis Major Decline dumbbell bench press

Pectoralis Minor Incline dumbbell bench press

Medial Deltoids Standing dumbbell side laterals

Posterior Deltoids Standing dumbbell bent laterals

Anterior deltoids Standing front dumbbell raises

Biceps Brachii Incline seated dumbbell curls (alternate)

Triceps Brachii Triceps press down (angled bar)

Latissimus Dorsi One arm dumbbell rows (alternate)

 Rectus Femoris Seated leg extensions

Biceps femoris Standing leg curls

Semitendinosus Seated leg curls

Gastrocnemius Standing one leg calf raises

Different strength types and how to train for them

Most sports will require some or all of the following strength types to be
developed to one degree or another and the weight training program should
reflect this.

Strength Endurance

The aim is to develop muscles that are able to produce repeated

contractions under conditions of fatigue. This requires high repetitions (15+)
with light loading (30-50% of 1RM). Appropriate for field sports, rowing and
martial arts.

Power

The aim is to develop fast powerful movements. This requires a medium

number of repetitions (6-10) with medium to heavy loading (70-80% of
1RM). Appropriate for power-based events e.g. sprinting, jumping (long
jump), throwing (Javelin).

Maximum strength

The aim is to enable maximum loads to be lifted. This requires a low number
of repetitions (1-5) with heavy loads (80-100% of 1RM). Appropriate for
Power Lifting, Olympic Lifting, Shot Putt.
Size with strength

The aim is to increase muscle size. This requires a medium to a high number
of repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM).
Appropriate for Bodybuilding or sports like USA football where increased size
is a valuable asset.

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 95% of the weight that
could be lifted for 1RM.

For maximum results, athletes should train according to their genetic

predisposition. An athlete with a greater proportion of slow twitch
muscles would adapt better to endurance training and a muscular endurance
program using more repetitions of a lighter weight. An athlete with a greater
proportion of fast twitch muscles would benefit from sprint training and a
muscular strength program using fewer repetitions of a heavier weight. Dr F.
Hatfield's Muscle Fibre Test may help you determine your predominate
muscle type.

Load - Repetition Relationship

The strength training zone requires you to use loads in the range of 60% to
100% of 1RM. The relationship of percentage loads to a number of
repetitions (rounded up) to failure is as follows:

% Load Repetitions % Load Repetitions % Load Repetitions

 60 17 75 10 90 5

65 14 80 8 95 3

70 12 85 6 100 1

How Many

The number of repetitions performed to fatigue is an important consideration

in designing a strength training program. 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 4-6RM performed 3 days a week is a typical strength training

program. The optimal number of sets of an exercise to develop muscle
strength remains controversial. In a number of studies comparing multiple
set programs to produce greater strength gains than a single set, the
majority of studies indicate that there is not a significant difference.

Handling heavyweights 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.

Muscular strength is primarily developed when 8RM or less is used in a set.

How much load you use depends upon what it is you wish to develop
(Kraemer et al. 1996)[2]:

 1RM to 3RM - neuromuscular strength

 4RM to 6RM - maximum strength by stimulating muscle hypertrophy
 6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength
 12RM to 20RM - muscle size and endurance
Rest Interval between sets

The aim of the recovery period between sets is to replenish the stores of
Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) in the muscles.
An inadequate recovery means more reliance on the Lactic Acid (LA) energy
pathway in the next set. Several factors influence the recovery period,
including:

 Type of strength you are developing

 The load used in the exercise
 Number of muscle groups used in the exercise
 Your condition
 Your weight

A recovery of three to five minutes or longer will allow almost the complete
restoration of ATP/CP.

Rest Interval between sessions

The energy source being used during the training session is probably the
most important factor to consider. During the maximum strength phase,
when you are primarily using the ATP/CP energy pathway, daily training is
possible because ATP/CP restoration is completed within 24 hours. If you are
training for muscular endurance (muscle definition) then you require a 48-
hour recovery as this is how long it takes to fully restore your glycogen
stores (Gollnick et al. 1974)[3].

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.
Heavy or light weights for strength development?

Research conducted by Stuart Phillips (2016)[4], from McMasters University

in Canada, suggests that the use of lighter weights in weight training
programs, when compared to the use of heavy weights, is just as efficient in
developing strength.

Two groups of experienced male lifters were recruited for the study and were
required to carry out a 12-week whole body weight training program. One
group used weights approx. 50% of the athlete's 1RM and the second group
used weights approx. 90% of the athlete's 1RM. The key factor was that
both groups worked to failure in each set.

On completion of the program, the analysis of each group indicated almost

identical results for muscle mass and muscle fibre size.

Perhaps the message is: In the development of strength the use of heavy
weights is not essential, whatever weight you use just lift to the point of
failure in each set.

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. 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 this system.

Pyramid System Here the load is increased, and the repetitions are
reduced (e.g. 100kg x 10, 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.
Bilateral vs Unilateral Exercises

Bilateral exercises are ones which involve lifting with both arms or legs
simultaneously (bench press with a barbell) and Unilateral exercises involve
lifting with one arm or leg (single leg bicep curl with a dumbbell). Bilateral
training will develop maximum muscle force and when maximum force is not
a priority, Unilateral exercises can be used to correct asymmetry.

Training Programs

Use the above notes to assist you in the preparation of a general strength
training program, to develop your general strength, and a specific strength
training program to develop your specific strength to meet to the demands
of your event/sport.

If weight training facilities are limited to your home and a set of dumbbells,
then it is still possible to construct a dumbbell weight training program.

To monitor progress in training you should conduct strength and muscle

balance tests on a regular basis.

Which weight training exercises?

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
for every schedule to include exercises of a general nature - e.g.
 Strength Training - General
The following is a selection of exercise that could be included in an athlete's
general strength training program.

 Shoulder Press  Biceps Curls

 Chest Press  Leg Curls
 Lat Pulldowns  Leg Extension
 Lower Back Extensions  Leg Press
 Triceps Press  Sit Ups
 Calf Raise

Program

Identify a series of training sessions using 3 or 4 exercises from each of the

above groups. Conduct 2 or 3 weight sessions per week with a 48-hour
recovery between each session. Allow 3 to 5 minutes recovery between each
set and exercise.

Example 15-week program

 3 weeks of 3 sets of 14 to 20 repetitions max (RM)

 1 week of 2 sets of 11 to 14RM
 3 weeks of 3 sets of 11 to 14RM
 1 week of 2 sets of 6 to 11RM
 3 weeks of 3 sets of 6 to 11RM
 1 week of 1 set of 3 to 6RM
 3 weeks of 2 sets of 3 to 6RM
 Strength
The common definition is "the ability to exert a force against a resistance".
The strength needed for a sprinter to explode from the blocks is different
from the strength needed by a weightlifter to lift a 200kg barbell. This
implies that there are different types of strength.

What are the classifications of strength?

The classifications of strength are:

 Maximum strength - the greatest force that is possible in a single maximum

contraction
 Elastic strength - the ability to overcome a resistance with a fast contraction
 Strength endurance - the ability to express force many times over

Absolute and Relative strength

 Absolute strength - The maximum force an athlete can exert with his or
her whole body, or part of the body, irrespective of body size or muscle size
 Relative strength - The maximum force exerted in relation to body weight
or muscle size.

How do we get strong?

A muscle will only strengthen when it is worked beyond its normal operation
- it is overloaded. Overload can be progressed by increasing the:

 number of repetitions of an exercise

 number of sets of the exercise
 intensity by a reduced recovery time

How do we develop strength?

 Maximum strength can be developed with

o weight training
 Elastic strength can be developed with
 o conditioning exercises
o complex training sessions
o medicine ball exercises
o plyometric exercises
o weight training
 Strength endurance can be developed with
o circuit training
o dumbbell exercises
o weight training
o hill and harness running

The effects of strength training

Strength training programs cause biomechanical changes that occur within

the muscle and serve to increase the oxidative capacity of the muscle. The
effects of strength training are:

 an increase in ATP, CP and glycogen concentration

 a decrease in oxidative enzyme activity
 a decrease in mitocarbohydratendrial density

These changes vary slightly according to the training intensity.

Changes that occur within the muscle because of strength training are
classified as:

 Myogenic - changes in the muscle structure

 Neurogenic - changes to the connection between muscle and nerve

Myogenic changes

Strength training results in muscle hypertrophy, an increase in the cross-

sectional size of existing fibres. This is achieved by increasing:

 number of myofibrils
 sarcoplasmic volume
  protein
 supporting connective tissue (ligaments and tendons)

Strength training programs increase the intramuscular stores such as

adenosine triphosphate (ATP), creatine phosphate (CP) and glycogen.

In women, the potential for hypertrophy is not as great as men due mainly to
the lower levels of testosterone in women.

Neurogenic changes

By repeatedly stimulating the muscle, you increase the rate of response of

the central nervous system. The recruitment patterns become more refined
and as a result and gross movement patterns become more efficient and
effective.

Weight Training
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-around strength
is best achieved via circuit training and then progressing this through weight
training.

How do we 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

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
adaptations:

 Increased contractile proteins (actin & myosin)

 Increased number of and size of myofibrils per muscle fibre
 Increased amounts of connective, tendinous & ligamentous tissues
 Increased enzymes and stored nutrients

Muscle Movement

Muscle contraction is initiated by an electrical charge from the central

nervous system. The exercise that causes the greatest amount of electrical
activity within the muscle group will potentially produce the greatest gains in
mass and strength. Lorenzo Cornacchia (Bompa et al. 1998)[1] conducted a
series of Electromyographic (EMG) tests to determine which exercises
generated a high level of stimulation within each muscle group. The results
were as follows:

Muscle Exercise

Pectoralis Major Decline dumbbell bench press

Pectoralis Minor Incline dumbbell bench press

Medial Deltoids Standing dumbbell side laterals

 Posterior Deltoids Standing dumbbell bent laterals

Anterior deltoids Standing front dumbbell raises

Biceps Brachii Incline seated dumbbell curls (alternate)

Triceps Brachii Triceps press down (angled bar)

Latissimus Dorsi One arm dumbbell rows (alternate)

Rectus Femoris Seated leg extensions

Biceps femoris Standing leg curls

Semitendinosus Seated leg curls

Gastrocnemius Standing one leg calf raises

Different strength types and how to train for them

Most sports will require some or all of the following strength types to be
developed to one degree or another and the weight training program should
reflect this.

Strength Endurance

The aim is to develop muscles that are able to produce repeated

contractions under conditions of fatigue. This requires high repetitions (15+)
with light loading (30-50% of 1RM). Appropriate for field sports, rowing and
martial arts.

Power

The aim is to develop fast powerful movements. This requires a medium

number of repetitions (6-10) with medium to heavy loading (70-80% of
1RM). Appropriate for power-based events e.g. sprinting, jumping (long
jump), throwing (Javelin).

Maximum strength

The aim is to enable maximum loads to be lifted. This requires a low number
of repetitions (1-5) with heavy loads (80-100% of 1RM). Appropriate for
Power Lifting, Olympic Lifting, Shot Putt.

Size with strength

The aim is to increase muscle size. This requires a medium to a high number
of repetitions (8-12) with medium to heavy loading (70-80%+ of 1RM).
Appropriate for Bodybuilding or sports like USA football where increased size
is a valuable asset.

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 95% of the weight that
could be lifted for 1RM.

For maximum results, athletes should train according to their genetic

predisposition. An athlete with a greater proportion of slow twitch
muscles would adapt better to endurance training and a muscular endurance
program using more repetitions of a lighter weight. An athlete with a greater
proportion of fast twitch muscles would benefit from sprint training and a
muscular strength program using fewer repetitions of a heavier weight. Dr F.
Hatfield's Muscle Fibre Test may help you determine your predominate
muscle type.
Load - Repetition Relationship

The strength training zone requires you to use loads in the range of 60% to
100% of 1RM. The relationship of percentage loads to a number of
repetitions (rounded up) to failure is as follows:

% Load Repetitions % Load Repetitions % Load Repetitions

60 17 75 10 90 5

65 14 80 8 95 3

70 12 85 6 100 1

How Many

The number of repetitions performed to fatigue is an important consideration

in designing a strength training program. 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 4-6RM performed 3 days a week is a typical strength training

program. The optimal number of sets of an exercise to develop muscle
strength remains controversial. In a number of studies comparing multiple
set programs to produce greater strength gains than a single set, the
majority of studies indicate that there is not a significant difference.

Handling heavyweights 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.

Muscular strength is primarily developed when 8RM or less is used in a set.

How much load you use depends upon what it is you wish to develop
(Kraemer et al. 1996)[2]:
  1RM to 3RM - neuromuscular strength
 4RM to 6RM - maximum strength by stimulating muscle hypertrophy
 6RM to 12RM - muscle size (hypertrophy) with moderate gains in strength
 12RM to 20RM - muscle size and endurance

Rest Interval between sets

The aim of the recovery period between sets is to replenish the stores of
Adenosine Triphosphate (ATP) and Creatine Phosphate (CP) in the muscles.
An inadequate recovery means more reliance on the Lactic Acid (LA) energy
pathway in the next set. Several factors influence the recovery period,
including:

 Type of strength you are developing

 The load used in the exercise
 Number of muscle groups used in the exercise
 Your condition
 Your weight

A recovery of three to five minutes or longer will allow almost the complete
restoration of ATP/CP.

Rest Interval between sessions

The energy source being used during the training session is probably the
most important factor to consider. During the maximum strength phase,
when you are primarily using the ATP/CP energy pathway, daily training is
possible because ATP/CP restoration is completed within 24 hours. If you are
training for muscular endurance (muscle definition) then you require a 48-
hour recovery as this is how long it takes to fully restore your glycogen
stores (Gollnick et al. 1974)[3].

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.

Heavy or light weights for strength development?

Research conducted by Stuart Phillips (2016)[4], from McMasters University

in Canada, suggests that the use of lighter weights in weight training
programs, when compared to the use of heavy weights, is just as efficient in
developing strength.

Two groups of experienced male lifters were recruited for the study and were
required to carry out a 12-week whole body weight training program. One
group used weights approx. 50% of the athlete's 1RM and the second group
used weights approx. 90% of the athlete's 1RM. The key factor was that
both groups worked to failure in each set.

On completion of the program, the analysis of each group indicated almost

identical results for muscle mass and muscle fibre size.

Perhaps the message is: In the development of strength the use of heavy
weights is not essential, whatever weight you use just lift to the point of
failure in each set.

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. 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 this system.

Pyramid System Here the load is increased, and the repetitions are
reduced (e.g. 100kg x 10, 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.

Bilateral vs Unilateral Exercises

Bilateral exercises are ones which involve lifting with both arms or legs
simultaneously (bench press with a barbell) and Unilateral exercises involve
lifting with one arm or leg (single leg bicep curl with a dumbbell). Bilateral
training will develop maximum muscle force and when maximum force is not
a priority, Unilateral exercises can be used to correct asymmetry.

Training Programs

Use the above notes to assist you in the preparation of a general strength
training program, to develop your general strength, and a specific strength
training program to develop your specific strength to meet to the demands
of your event/sport.

If weight training facilities are limited to your home and a set of dumbbells,
then it is still possible to construct a dumbbell weight training program.

To monitor progress in training you should conduct strength and muscle

balance tests on a regular basis.