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WEIGHT TRAINING PRINCIPLES

WEIGHT TRAINING PRINCIPLES. OVERLOAD:. In order to gain strength, muscle fibres must be stressed by overloading them. This causes tiny muscle tears. They must be given 24-48 hours to rebuild. It is this rebuilding process that makes muscles bigger and stronger. ALTERNATE DAY WORKOUTS:.

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WEIGHT TRAINING PRINCIPLES

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  1. WEIGHT TRAINING PRINCIPLES

  2. OVERLOAD: In order to gain strength, muscle fibres must be stressed by overloading them. This causes tiny muscle tears. They must be given 24-48 hours to rebuild. It is this rebuilding process that makes muscles bigger and stronger.

  3. ALTERNATE DAY WORKOUTS: Work different muscles on alternating days to allow appropriate rest time.

  4. WORKOUT TECHNIQUES: Strength Training • Heavy weight, low reps • Eg. 3 – 5 reps/set

  5. WORKOUT TECHNIQUES: Combination Training • Medium weight, medium reps • Eg. 8 – 12 reps/set

  6. WORKOUT TECHNIQUES: Endurance Training • Light weight, High reps • Eg. 15 – 20 reps/set **In any training session the lifter should perform 3-5 sets. **Younger athletes should not be involved in strength training workouts.

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