“I have worked hard in
the weight room, I don’t want to lose it, what do I do now?”
Why Is Strength
Training Important for Athletes?
1- Strength
training will help the athlete prevent injuries.
2- Strength
training will improve athletic performance- the athlete will be able to move
better and jump higher.
3- Strength
training will help athletes to be able to perform specific skills of their
sports better.
4- Strength
training will help athletes be able to perform for longer periods of time.
What Are Basics of
Weight Training?
1- Lifting
three to four days per week is needed to build strength.
2- Rest
days are important for muscle building.
3- Diet
is important for muscle building.
4- When
starting, it is important to use light weight and develop proper lifting
techniques. Weight lifting is not the reason athletes “get hurt” in the weight
room, it is improper technique being used.
5- Always
have a spotter who helps you with the weight but who also helps you identify if
your technique is getting sloppy.
6- You
improve strength by lifting to muscular exhaustion. If the weight is lifted
with ease, you are not challenging the muscle.
8- An
important part of strength training is core development. Many experts would
argue that this is the most important part of a strength program.
9- If
you are a multi-sport athlete, for 9 months you are “in-season” lifting just
once or twice per week, then you are not building strength.
10- Lifting is
not “an extra.” Many HS programs have their athletes lifting in PE classes the entire
school year. Few successful HS athletes are not involved actively lifting year
round.
11- Athletes
(especially females) are not going to get “bulky” lifting, they will look
firmer and more fit.
What Happens When An
Athlete Does Not Lift?
1- “Training”
refers to period athlete is lifting. “Detraining” is any period when an athlete
is not lifting.
2- Studies
show an athlete will start to lose strength in 2-3 weeks of not lifting.
3- Studies
show female athletes will lose muscle quicker than male athletes.
4- Studies
show athletes who lift for two months, then stop lifting for two months will
lose 50% of the strength gained.
5- If
an athlete is not able to lift, they can slow down their muscle lose by doing
body weight exercises and core exercises on a regular basis.
What Does This Mean for
the Athlete?
1- If
you have periods of time where you are not given access to the HS weight room
three days per week-
a.
You may go to another place to lift.
b.
You want to get access at least two days per
week to maintain.
2- If
you have periods of time where you are not given access to the weight room even
twice per week. You need to do body weight exercise and core exercises on your
own to maintain your strength level.
3- Always
remember- 3 to Build, 2 to Maintain!!
Workout Program to Slow Strength Loss
10 Pushups
15 Squats- body weight
Ab Exercise of Choice
Repeat the Pushups, Squats, Abs- 5 times
Complete the workout- 5 times per week
Workout Program to Slow Strength Loss
10 Pushups
15 Squats- body weight
Ab Exercise of Choice
Repeat the Pushups, Squats, Abs- 5 times
Complete the workout- 5 times per week
How Fast Do You Lose Strength After You Stop
Lifting Weights
By Michelle Matte, October 15, 2015
Livestrong.com
Muscle Hypertrophy and Strength
When you lift heavy weights, the overload placed on the
muscle causes individual muscle fibers to adapt by increasing in diameter,
resulting in an overall increase in muscle size. The storage capacity within
the muscle cells for creatine phosphate and glycogen, the fundamental fuel
sources for ATP synthesis, also increases. Other adaptations that take place
include stronger bones and joints and improved neuropathways between the
central nervous system and muscle motor neurons. But holding on to these
changes takes work.
Detraining
Effect
When you stop exercising, the adaptations that
resulted from all your hard work begin to disappear, a process called
detraining. The Human Kinetics publication "Essentials of Strength
Training and Conditioning" defines detraining as "Cessation of
anaerobic training or a substantial reduction in frequency, volume, intensity,
or any combination of those three variables that results in decrements in
performance and loss of some of the physiological adaptations associated with
resistance training." In other words, when you snooze, you lose.
The Detraining Process
According to the American College
of Sports Medicine's publication "Primary Care Sports Medicine," a
"swift and significant" detraining effect occurs for athletes after
only two weeks of exercise cessation, with a measurably "significant
reduction in work capacity." The book "Physiology of Sport and
Exercise" by Wilmore, Costill and Kenney concurs that for highly trained
individuals, the detraining process is rapid. However, a total return to
pre-training status takes much longer for exercise neophytes, possibly as long
as seven months to lose gains from a nine-week weight training regimen.
Detraining vs. Reduced Training
While a complete cessation of
training will cause significant losses in strength, a reduced frequency and
volume of training combined with increased intensity has been shown to be
effective for maintaining strength levels. In a study of 46 physically active
men published in the Journal of Strength and Conditioning Research, a 16-week
strength training program was followed by four weeks of total cessation by some
of the subjects, while others continued with a 'tapering" regimen
consisting of decreased total volume of exercise, but increased intensity. The
group who totally stopped training saw a marked decrease in overall strength
while the tapered group actually saw increases in strength due to the higher
intensity.
Holding on to Strength
If you must be away from the gym,
look for opportunities to do small amounts of high-intensity exercise. Pullups,
pushups, and step-ups all work multiple muscles and can be performed with
minimal or no equipment. Returning to your full training regimen will be easier
and a lot less painful if you don't allow your body to totally detrain.
What Happens to Your Body When You Stop Working Out?
By Amy Roberts,
August 7, 2014
Women’s Health
THE SITUATION: You had a crazy month at work and stopped
your usual four-day-a-week gym habit cold turkey.
THE EFFECT ON YOUR BODY: Doing a mix of strength training and
cardio is optimal for weight loss or control, muscle building, and aerobic
health. Stop for a month, and you may notice that some areas get softer, that
you're not able to lug as many heavy groceries, and that you get winded a
little faster from taking the stairs. "In a study of beginners who
exercised for two months, their strength increased by 46 percent, and when they
stopped training for two months, they lost 23 percent—half the gains they'd
made," says exercise scientist Wayne Westcott, Ph.D., who points out
that they were still ahead of where they'd be had they never trained at all.
Further, the more fit you were to start, the slower the loss; a triathlete on a
break may only drop five to 10 percent of her fitness level in a month or two.
Still, when getting back into it, go easy. For strength training, start with
about 75 percent of the resistance you'd been using—and increase as you feel
you can. You’ll be back to where you were in probably half the length of time
that you took off.
In the
Gym Strength and Conditioning
Killer Basketball Exercises
Core Exercises
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