f Strength Training Viadimir M. Zatsiorsky William J. Kraemer Foreword vi Preface b Copyrighted Material Contents Acknowledgments xi Symbols and abbreviations Part 1 Chapter 1 Chapter 2 Chapter 3 Part Il Chapter 4 Basis of Strength Conditioning ... . Basic Concepts of Training Theory. .. Adaptation As a Main Lew of Teining 3 Generalized theories of Irining 10 Training Ftiects 14 Summary 14 Task-Specific Strength Elements of Strength 18 Determining Factors: Comparisan Across Tasks 22 Summary 43 Athlete-Specific Strength ... ‘Muscle Force Potential (Peripheral) Factors 48 Neural (Centra) Factors 60 ‘axonomy of Strength 65 Summary 64 Methods of Strength Conditioning ... 67 Training Intensity . Measurement Techniques 70 Exercising With Different Resistance 73 Training Inlensily of Flite Athletes. 77 Optimal Training intensities From Comparative Research 80 Methods of Strength training 80 Summary 86 ) Copyrighted Material Copyrighted Material Contents Chapter 6 Chapter 7 Chapter 8 Part II Chapter 9 Timing in Strength T xeneen 88 ‘Structural Units of Training 89 Short-Term Planning 91 Medium-Term Planning (Periodization) 97 Summary 107 Strength Exercises... Classification 109 Exercise Selection for Beginning athletes 111 Exercise Selection for Qualified Athletes 111 ‘Additional Types of Strength Exercises. 193 Experimental Methods of Strength Training 132 Breathing During Strength Enexcises 134 Summary 135 Injury Prevention 137 Training Rules to Avoid Injury 137 Biomectianical Properties of Intervertebral Discs 138 Mechanical Load Affecting the Intervertebral Discs 140 Injury Prevention to the Lumber Region 144 Summary 153 Goal-Specific Strength Training .. Strength Performance 155 Power Performance 136 Muscle Mass 160 Endurance Performence 162 Injury Prevention 167 Summary 169 seeee 155 Training for Specific Populations... .. 171 Strength Training for Women . ‘The remale Athlete's Need for Strength Training 174 Benefits and Myths of Stength Training for Women 175 Trainable Characteristics of Muscle 178 Physiological Contrasts Between Women and Men 181 Strength Tizining Guidelines for Women Athletes 184 Incidence of injury 185 Copyrighted Material Copyrighted Material Menstrual Cycle and Strength training 185 The Female Athlete Tried 187 Summary 189 Chapter 10 Strength Training for Young Athletes. ‘Safety and Strength Training for Young Athletes 192 VWhen fo Start 200 Benefits ofSrength Tsing for Young athletes 203 Myths of Strength Training for Children 205 Strength Taining Guidelines for Young Athotes. 206 summary 213, Chapter 11 Strength Training for Senior Athletes . Age and Ils Elfects on Strength and Power 216 Training for Strength Gains 219 Training for Muscular Power 221 Nutrition, Aging, and Exercise Challenges, 222 Recovery From Resistance Fvercise 223 Strength Training end Bone Health 224 Strength Tzining Guidelines for Senior Metes 224 Summary 276 seeee 191 Glossary 227 Suggested Readings 235 Index 239 AAbnuthe authors 951 Copyrighted Mater Copyrighted Material Foreword The second edition of Setence and Practice Of Strength Truning brings together 36 authors wir nividials | eansider colleagues inthe research ane practice of strength train- ing. Throughout their professional cereers, hoch have distinguished themselves as strength Uraining scientists and practitio- 1s. Dr Zalsiursky iss extensive enyerience in stvength training fram the former Soviet Union and Eastern Bloc countries while Dr Kraemer lise extensive expetieice from the ‘American perspective on strength training This test represents a unique melding of these two experis’ knowledge of stenstt id com ditioning, This woekis npart a result ol thei collaborative teaching of an advanced class fo the practive nul hcory el str traning at Pennsylvania State University: The seren- dlipitous opportunity to teach aclass tozetier fon strangth training allowed the exchange of fdeas and information inthe area of strength training trom two very successful perspec: tives. Boch authors ant only have extensive. research experience n strength training, they also lave extensive experience as coaches. and practitioners. Thus the test 1s a unique blend of the science as well as the art of designing all aspects of successful strength ‘raining programs ‘This Worx for the serious strength coach athlete, or fliness enthuslast who desires te tink about and cevetop an inclividnalized strengih trainiog program that will resut in ‘successful longterm strengt, fitness, and performance gains, I is not for the indie ual who desires a cookie-cutter approach te ‘training aad co be told exactly what exercises, numberof sets, and numbere repetitions per ‘et to perlornt in their training program, All aspects ofthe streiith training {eld includ ing program design; penodization; specific exercises; and tania specie populations suche women, yout ar li esa ‘cavered in detail No meter how experienced ‘you are in strength training, you will ind peo ‘vacative concepts that sill affect your cess and planning af sttengt training reogearns | highty recommend this text to all peenie whe. fersous shout strength ecncitlaning. Steven J. Fleek, PhD Colorado College Copyrighted Material Preface W. fare excited to present the second edition of Setence and Practice of ‘Strength Trauning We were lormer colleagues for almost 10 years at Pennsylvania State University where we (aught Une Unevry class lstreayth training, and our collaboration om this second edition has renewed our mutual Interest in the tople, The result 8 second edition that builds on the previous text and expands on the principles and concepts for training athletes. This new text includes updated information, as well as additional chapters on traning special populations. [As with the previous edition, this textbook itor readers who are interested in muxeul strength and ways te enhance its develop ment. Thus tis for coaches, students who plan to become coaches, and athletes who: ‘want to be selleoaches. The textbook has been developed irom the vast experience that we both bring to the text, with documented experiences of mare than 1,000 elite athletes ranging irom Olymple, world, continental, sng natlonal champions and record holders. Dr. Kracmer also brings experience in coach: Ing from the junior high school tothe college levels. His work an training studies with col leglate and professional athletes brings a Additional dinsenaton to the textbook th! expands its sanceptual relevance. Science and Practce of Strength Training is designed for serious readers who are wiling not only to remember and repeat but also 0 Understand and put information to use. On tnore than one occasion a coach or athlete has asked both of is what Is the best exer cise, method, or training program to develop strength. Answers to such questions are aii ullas no ore program works fo allatetes at alltimes or under alleonditions. The individual ete willvary and what works ray not work a another ‘me. Thus theres no single best prograsn, and the hest programs are those tht are based on solid principles anc concept with the under. standing that change is Inevitable. This textbook s written for the practitio. ner and thus we provide a stralghtlorward ‘examination of Ure concepts and principles heeded in onder to make decisions on what ‘might be an appropriate program design for am athlete. While many try to oversimplity the tople of strength talning, iis by nature ‘complex yer understandable. Many aspects fof the book adeiress this complexity while providing straightforward approaches to take under specific eireumstances. While ‘we offer some program examples, this book Je not meant to he a “cookbook,” as such 8 approach fraught with pitfalls. Thus. we use program examples to demonstrate some of the principles and concepis that have bees dlscussed in the boo. Strength raining research has been growing ‘dramatically each year and yves further cre: ibility to concepts that were for many years only anecdotal n nature, Yet the design and practice of strength training programs will never beled step by step wlth selentte stu fes.It the combination af sold principles, practcalinsights, coaching experiences, and Sirectiona based on scientie findings that teaults In the optimal knowledge for creating 2 program fora specific athlete This book is no doubt filled with biases, as tis heavily intiuenced by Dr, Ztsiorsky's Eastern European experience, predonuinaatly Inthe former Soviet Union, former East Ger- many (Gerinan Demucratic Republic), and Bulgaria. Dr. Kraemer brings tothe book con ‘cepts and Idess from an American perspec live av a high school and collegiate strength coach, This integration of perspectives over the past 20 years has yielded much success we has allowed many liybrids of training theory to be put forth x Plas ‘Thisbook intended tobe comprehensive, inchading addtional chapters on training spe lal populations (womea, young athietes, land olde athletes) and expanded sections in ‘each ofthe previous chapters. Concepts that have been shown to be outdated or inlfec- tive trough researc ave been modified or iminated to provide an uptodate overview of training concepts and theories that are on the ‘cutting edge of both practice and science, ‘Tie book consists of three parts. Part | describes the basis of strength training aul Includes three chapters. Chapter 1 addresses the basic concepts of training theory, such as the role of captation in training and general ined theories of training Task-spectie strength Is discussed in chapzer 2 and athlete-apecitic stongth is discussed in chapter 3. Part deals with the methods of strength conditioning. Training tensity and the methods of strength training are dissed in chapter 4 The tonic of chapter 5 is timing in strength training, Strength exercises, snchiding the selection ff atrength tenining dle for beginning and ‘unified athletes, areconsidered incbapter 6 Chapter 7 deals with injury prevention during strength training, Goal-specite strength trai ing is addressed in chapter 8. Part I deals With rainngtor specie populations, Chapter 9 outlines gender differences and important ‘onalderations when training women, Chapter allows the reader to make the proper dee sons when training young athletes in order to optimize physical develoment. Chapter 1 discusses the aging process and necessary considerations in developing optimal strength training programs fr the clder athite We do not address drug use in sports, which, a8 ofthe writing ofthis textbook, has Continued to receive worldwide altention, We Doth maintain thatthe practicw is harmiul to health, unethical in sport, and ilegal. We believe that the much wider array of anabole rugs now being used by aletes has gialn- ished the desireto optimize traning methoss using the body's ow natural anabolic mecis- nisms (eg the endocrine system). This book is written to allow the reader to train without drugs and to optimize the body’s ability to make natural gains by optimiaing the strength training programs used. “This bonk uses limited referencestounder- score the practical approach taken by us 1a the writing ofthis second’ edition. With the inowledge base of the field of strength tre Ing expanding each year, we provide reler- ences fo bods, reviews, and pasition stands tavallow you to gain more backgrovind read Ingto enhance your understanding of various concepts and principes. I we were to roviie tllsuch references, the sheer magnitude ofthe book would overwhelm its practical nature The Integration of conching theory and 3c entitle ulerpinnings In this text coatintes to promote a more sophisticated practice of strength taining Acknowledgments Neve: people helped usin preparing the manuseript for this book. With the completion of the first edition ofthis book, ‘VZ. te most grateful to Dr. Richard C. Nelson. The first editon of the book would not have heen written without his invaluable support rnd help. Special thanks go ta Dr. Robert J. Gregor (eurrently at Georgia Tech, Atlanta) and Dr. Benno M. Nigg (University of Cab sary), for inviting V2. as 2 visiting researcher a theit laboratories. The frst edition of the book was written in part during this time. For the genesis of the secoud edition of the book we both are thankful and indebted. to the many professionals at Human Kinet- les who have put n a great deal of effort 10 bring this book to completion. Most nota bly, Dr. Mike Bahrke was pivotal in beinging two farmer colleagues tagether again in a new collaboration on this tople of mutcal interest and synergistic perspectives. The authors would like to thank Ms. Maggie Schwarzentraub, our developmental editor. for all her exceptional professionalism and hard work in bringing this book to comple- tion. We also thank our past and present col leagues and students at Peansylvania State University and the University of Connecticut who have fostered our interest and exeite- ment about this area of study to the present day. WK Is very indebted to Dr Steven J Flack (Colorado College) for his support of {his project and continuous collaboration in this scientific study and research in resis- tarice training, Finally, we acknowledge the ‘many strength and conditloning profession- als and fitness enthusiasts In the leld who have encouraged our work and motivated us tocontinue to develop our sclemtitic theories And eoncept a resistance training, of whlch many are found in the pages of this book. Thank you Copyrighted Matertal Symbols and Abbreviations ory weight MU Motor nit ‘Maximum competition weight NN Newtons the unit of ores Electromyography Py Maxiuial perforinauce stand Fleetrice! stimulation of muscles ‘when the magnitués of a motor Explosive strength deficit task parameter is fixed Poy Maxis axiiworun performance stained when the magnitude of a motor task For ‘Maximal force attained when the magnitude of a motor task xen ee RC Reactivity eoeticient Foe Masimum maximorum free RID_—_Rate tore cevelopment ‘motor task parameter is altered RM ‘petition maximum: Fobved nae iat ST Skowewtch muscle fees Acedia yay Ty Tine to peak peiormance ‘Mastimal velocity attained hen Intraabdominal pressure the magnitude of a motor task ude of explosive sre parameter is five! Insulintike growth factor Meee masts onumwsibcl Low back pain syndrome attained when the magnitude of a Musee strength defiett mmoror ‘ask parameter is altered Copyrighted Matertal Basis of Strength Conditioning he primary goal of thls books to provide readers with practical recommendations, ‘ora preseription, for taining athletes. Pract ‘aladvice, however, cannot be given without first providing descriptions of what should betrained and why some methods are hetter than others. Part lof the book describes theory, while part Il covers methods of Strength training. Part Il deals with training For specific populations. "The Bist part, which is entirely descrip live, develope several concepts in a natural sequential order. Chapter 1 is introductory. and provides an overview ofthe principles of ‘raining theory: It describes the pecullarties of adaptation to a physical ioad; discusses two prevalling theories of tralning—the Ssupercompensation theory and the fitness- fatigue theory—both of which are widely ‘and enthusiastically embraced aa elective methods: and spells out the nomenciatire ‘of training effects. Although the concepts and terminology introduced in this chapter are used throughout the book, the chapter is. ‘ellcontained and presumes thatthe reader has no prior scentilic knowledge. ‘Chapters 2 and 3 addvess the factors that determine muscular strength It is assumed that readers have some knowledge of exer- Clse physiology and sport biomechanics, or atleast are acquainted with the basic physk- ‘logy of the muscles. Keaders who are no! Taailiar with Uis material, however, should not be discouraged from reading the book; the main concepts are explained ina format Intelligble for a reader with a minimal back- ground in exereise and sport science. Readers ‘who do have trouble understanding chapters 2 and 3 need not read them in one siting but can retuven to them later while reading the balance of the book. Chapter 2 lays the foundation for the notion of muscular strength, classitying land explaining the evidence collected by ‘measuring museular Force. I introduces the concept of mazimal muscular performance, as well as two mat relationships (param le and nonparametric), snd defines the notion of muscular strength, It then follows, ‘with a detailed discussion of various factors Involved In motor tasks, such as resistance, time avalable far free development, move. ‘ment velocity, movement direction, and body posture. The integrating den for these diverse Topics is rather simple and straightlorward: exercise specificity. For traning to be effec- tive, exercises should be similar to the main sport activity, and the exercise similarity should be established according tothe erite- tla discussed in this chapter. (Chapter 3 addresses muscular strength from another standpoint: that of the per- former rather than the motor task. Some people have greater strength than others ‘Why? What properties do elite athietes have that allow them to be exceptional? The inter- nal factors determining muscular strength are latent. Hence, they can be identified only