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One more rep! (strength training for athletes)
A Strength Goal for Everyone
Though strength can be enhanced through a variety of training methods and equipment, scientific research has never been able to pinpoint a pre-eminent program or a significant difference in productivity between free weights and machines.
The message is plain: Since just about any type of program or equipment will yield favorable results, it is up to the coach to decide what is most practical for his athletes, based upon safety, time, space, and budget.
Every significant training module is based upon the concept of progressive resistance exercise devised by Dr. Thomas L. DeLorme. Dr. DeLorme started lifting weights at the age of 16 in 1932. Scorning the traditional principles of "weightlifting," DeLorme developed a system of progressive resistance that he went on to validate in his rehabilitation work with large numbers of wounded soldiers in Word War II.
Although the principles of progressive resistance exercise have been clearly established, many athletes are still performing the same number of repetitions with the same amount of weight over and over in workout after workout.
Obviously, anyone who does a set of leg curls for 10 reps with 110 pounds month after month isn't going to show any significant increases in strength. If, on the other hand, he begins adding extra weight and extra reps so that by the end of a few weeks he is doing 11 reps with 120 pounds, you have a pretty good situation: a 10% increase in reps that is producing 20% more weight. That's excellent progress.
PROGRESSIVE OVERLOAD
- Progressive resistance exercise in physical therapy: a summary of systematic...
- Magazine article from: Physical Therapy Taylor, Nicholas F. Dodd, Karen J. Damiano, Diane L. November 1, 2005 700+ words
Progressive resistance exercise (PRE) is a method...NF, Dodd KJ, Damiano DL. Progressive resistance exercise in physical therapy...training. The principles of progressive resistance exercise (PRE) for increasing...
- Progressive resistance training on elderly [HIV.sup.+] patients: does it...
- Magazine article from: American Journal of Infectious Diseases de Souza, Paula Maria Loiola Filho, Wilson Jacob Santarem, Jose Maria da Silva, Paulo Cesar Costa da Silva, Alexandre Rodrigues Li, Ho Ye Burattini, Marcelo Nascimento October 1, 2008 700+ words
...goal of exercise in AIDS wasting syndrome. To analyze progressive resistance training effects on body composition, physical fitness...9]. The present study aims to verify the effect of progressive resistance training on body composition, physical fitness and...
- Isokinetic Muscle Strength and Median Frequency of EMG Subsequent to a 10-Week...
- Magazine article from: Research Quarterly for Exercise and Sport March 1, 2000 700+ words
...documented in both sexes, especially at the onset of the sixth decade. Empirical evidence supports the use of progressive resistance exercise (pre) programs to increase strength in older adults that, in turn, reduces falls by improving...
- Nutritional supplements for athletes who strength train.(Cover Story)
- Magazine article from: Palaestra Ridgway, Mary Thompson, Mark Dangelmaier, Brian March 22, 1995 700+ words
...BC, a famous Greek athlete named Milo of Crotona...developing the first progressive resistance exercise program by...for hundreds of years athletes have believed that...or a modern-day athlete using human growth...Protein Requirements for Athletes A primary purpose of...
- Program accountability: a must in successful conditioning.(includes simple...
- Magazine article from: Coach and Athletic Director Riley, Dan Arapoff, Jason October 1, 1998 700+ words
...best prepare their athletes for competition...ongoing log of each athlete's attendance...participation. Athletes should be rewarded...continuance of progressive resistance forcing the muscles...large number of athletes in a limited amount...history for each athlete can prove ...
- Use of Functional B racing for Acute Achilles Rupture Gaining Popularity.(Brief...
- Magazine article from: Family Practice News July 1, 2001 700+ words
...young, high-performance athletes is functional bracing not...surgical group. For elite athletes seeking every competitive...include high-performance athletes," said Dr. Swenson, a...discarded; stretching and progressive-resistance heel raises begin. The orthosis...
- Strength Training.
- Magazine article from: Coach and Athletic Director April 1, 2001 700+ words
...offer. And so the athletes had to shift for themselves...seen on the science of progressive-resistance training. Designed...could be adopted by all athletes. The strength-training...every male and female athlete in training adopted...in the shapes of our athletes and the quality of...
- Strong-minded women: transcending traditional beliefs about attractiveness,...
- Magazine article from: American Fitness Smith, Diana Lynn November 1, 1996 700+ words
...stronger and thicker with progressive resistance exercises. Weightlessness...extent. However, it is with progressive resistance exercises, or intentional...phenomenon termed the female athlete triad refers to the presence...
- Aging and exercise: preventing muscle loss in older adults.
- Magazine article from: American Fitness Evans, William J. January 1, 1996 700+ words
...physician if they have experience treating older athletes. Progressive Resistance Training An older person should get clearance...effect on blood pressure and heart rate. Progressive resistance utilizes weights, machines or elastic bands...
- B.F.S. isn't (a) H.I.T. (weight training program; high intensity training)
- Magazine article from: Coach and Athletic Director Bauer, Greg March 1, 1996 700+ words
...decreasing reps, and progressive resistance would make you stronger and, thus, a better athlete. Time, research...doesn't work for all athletes and all sports, including...coaching staff personnel, athletes, and time constraints...