Strength and Flexibility Training Programme

Strength and Flexibility Training Programme.

Carl Stuart

Stuart Medical Series

Summary.

         The strength and flexibility training programme discussed in this paper aims to improve muscle performance and joint motion. The strength training programme aims to improve the performance of the several muscles groups including triceps, biceps, shoulder girdle, hamstrings, quadriceps, abdominal muscles and calf muscles. The stretching exercises do improve joint motions. The flexibility exercises of this programme are hamstrings stretches, alternative hamstrings stretches, calves stretches, ankle stretches, shoulder stretches, triceps stretches, wrist stretches, double hip rotations, single hip rotation, quadriceps stretches and neck rotation exercises. These exercises would improve the range of motion of the shoulder joints, hip joint, wrist joints, knee joints, ankle joints, cervical vertebral joints, atlanto-axial joint and the atlanto-occipital joint.

Introduction.

Strength training involves subjecting the muscles to loads of varying weights. The aims of strength training are determined by the loading protocols (Baechle & Earle, 2008). The principle of repeated continuum forms the basis of the loading protocols. The principle postulates that the dynamic interactions between the repeated sets and loads do determine how many repetitions per set must be done in order to achieve maximum benefit and muscular adaptation (Powers & Howley, 2003).  

The basic aims of strength training have been identified as follows. First of all, strength training aims to develop both relative and maximal muscle strength by using a motor quality described as maximal effort. Secondly, strength training develops the explosive strength of muscles through the use of a motor quality termed dynamic effort. Moreover, dynamic effort also enhances the plyometrics profile of the individual by developing both the elastic and reactive muscle strength. Another basic aim of strength training is to stimulate muscle hypertrophy and therefore achieve a mesomorphic body build. The motor quality used to develop muscular hypertrophy is termed submaximal effort. Additionally, strength trainings also develop muscular endurance which results in enhancement of muscular performance. The motor quality used to develop muscular endurance is termed repetition effort (Powers & Howley, 2003). The other benefits of strength training are: increase in bone density, increased fat metabolism, efficient energy metabolism, improved posture, improved joint activity and reduced probability of muscle injury. Studies have also shown that intense strength training does improve the mood and/or alleviates the feelings of depression (Baechle & Earle, 2008).

Flexibility training enables an individual to improve the range of motion of joints thereby increasing his or her degree of freedom of movement. Flexibility training should be done after strength training as stretching exercises do not enhance endurance or increase the strength of muscles but they only help fatigued spastic muscles to relax (Powers & Howley, 2003). However, if strength training is impossible, flexibility training should be performed at least thrice per week with each session lasting for a minimum of 20 minutes. For the trainee to derive optimum benefits from the flexibility training, it is advisable that he or she should to perform each and every stretching exercise at least 4 times during each session (Baechle & Earle, 2008).

There are safety precautions that must be observed during flexibility training. These precautions are discussed hereafter. To begin with, any joint that has undergone any form of replacement surgery (such as total or subtotal knee and hip replacement) must never be exercised unless approval is provided by an orthopedic surgeon. This is especially important for lower body exercises as subjecting such joints to exercises may lead to delayed healing and this will prevent the restoration of function capacity of that particular joint. Secondly, warm-up exercises must be done before one commences any form of flexibility training as such warming up does prime the muscles for exercises. Thirdly, flexibility exercises are usually painless, though there may be some slight discomfort or pulling sensation. Pain during the training indicates overstretching of the involved muscle and this may result in muscle injury. Moreover, the trainee must avoid locking his or her joints tightly when straightening them during the training as this predisposes such joints to injury. Finally, if the trainee is apprehensive about lying flat on the floor, an exercise buddy should be availed to enable the trainee get up after the exercise (DeLee & Drez, 2003).

Pre-Implementation Phase.

During the pre-implementation phase, the stretching exercises to be performed are identified, planned for and thereafter, the exercise schedule is drafted. Initially, the exercises are planned to be performed at low intensities. The degrees of these intensities are then gradually increased as the limit of the stretches increases. Pain must never be felt even during the greatest extent of the achievable stretches (Powers & Howley, 2003). The most basic exercises of the flexibility training must exercises the following muscle groups and joints: hamstrings, triceps, calves, neck muscles, quadriceps, wrists, hip joints, shoulder joints and ankle joints (Delavier, 2001). The stretching exercises must be done after the completion of strength training. During the exercises, one stretches to the desired position gradually, then holds that position for about 30 seconds and thereafter unwind slowly to the relaxation position (Powers & Howley, 2003). The stretching exercises that can be done are hamstrings stretch, alternative hamstrings stretch, calves stretches, ankle stretches, shoulder stretches, triceps stretches, wrist stretches, double hip rotations, single hip rotation, quadriceps stretches and neck rotation exercises. These exercises would improve the range of motion of the shoulder joints, hip joints, wrist joints, knee joints, ankle joints, cervical vertebral joints, atlanto-axial joint and the atlanto-occipital joint. This reduces the chances of injuries to the ligaments or muscles during extension movements across these joints (Delavier, 2001).

Also, during the pre-implementation phase, the strength training exercises that are to be performed are identified, planned and thereafter, the exercise schedule is drafted. Initially, the muscles in the body are categorized into muscle groups. The group identified will be the ones that are to be subjected to various loads. A muscle group comprises of muscle fibers which perform the same function, for instance, the calf muscle group flexes the knee joint (Delavier, 2001). The loads applied do cause the muscles to contract and therefore move a joint. These muscle contractions can be classified as either isometric contractions or isotonic contractions (Powers & Howley, 2003).

Initially, the exercises are planned to be performed at low intensities. To achieve the aims of strength training, the following loading protocols are to be used:

1.      Sets of 2-5 repetitions are used in order to develop muscle strength and increase the muscle size.

2.      Sets of 6-12 repetitions are used in order to develop muscle strength, increase the muscle size and enhance the muscular endurance.

3.      Sets of 13-20 repetitions are used in order to enhance the muscular endurance and also increase the muscle size.

4.      Sets of over 20 repetitions are used in order to enhance the muscular endurance.

The muscle groups are subjected to the repetition sets described above.  

Each muscle group is subjected to 1-3 exercises during an exercise session. 2-6 sets must be performed per exercise, with short breaks being observed in between two consecutive sets (Baechle & Earle, 2008). Energy utilization during the exercise is determined by the duration of the breaks. Performance of circuit training increases the rate of aerobic respiration; while, exercise bursts do utilize the anaerobic systems. Thus circuit training promotes efficient energy metabolism. On the other hand, energy bursts cause a buildup of lactic acid and this build-up results in easy muscle fatigability (Powers & Howley, 2003). For endurance training, the intensity and volume of the sets are gradually increased alongside an increased duration of exercise. Studies have shown that single-set exercises do increase both muscle mass and muscle strength in beginners. However, multiple-set exercises do enable athletes to achieve endurance, muscle hypertrophy and increased muscle strength. The main strength training exercises are calisthenics, weight training, pilates, circuit training, plyometrics and isometric exercises (Baechle & Earle, 2008).

Implementation Stage.

The 12-week strength training program for has been divided into the base phase, the strength phase and the peak phase. The flexibility training schedule shows that the stretching exercises that must be done immediately after the strength training exercises have been completed.

Strength Training Program.

The 12-week Strength Training Program has been scheduled as tabulated below.

1.      The Base Phase.

Monday – Explosive Exercises	Week 1  - Minimum objective is 75% of the maximum load	Week 2 - Minimum objective is 80 % of the maximum load	Week 3- Minimum objective is 75% of the maximum load	Week 4 - Minimum objective is 85% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Rack Shrug (Back muscles)	2 X 7	3 X 7	3 X 7	3 X 7
Barbell Pull (Pectorals)	2 X 7	3 X 7	3 X 7	3 X 7
Dumbbells Shoulder Raises(Shoulder)	2 X 7	3 X 7	3 X 7	3 X 7
Bicep Curls (Biceps)	2 X 12	3 X 12	3 X 12	3 X 12
Push-downs (Triceps)	2 X 12	3 X 12	3 X 12	3 X 12
Lunge (Quadriceps)	3 X 3	3 X 3	3 X 3	3 X 3
Abdominal planks (Abdominal and oblique muscle groups)	2 sets with each set lasting for a duration of 15-30 seconds	3 sets with each set lasting for a duration of 20-30 seconds	3 sets with each set lasting for a duration of 35 -60 seconds	3 sets with each set lasting for a duration of 35 -60 seconds
Tuesday – Explosive Exercises	Week 1  - Minimum objective is 60% of the maximum load	Week 2 - Minimum objective is 65% of the maximum load	Week 3- Minimum objective is 60% of the maximum load	Week 4 - Minimum objective is 70% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Rack Shrug (Back muscles)	2 X 7	3 X 7	3 X 7	3 X 7
Barbell High Pull (Pectorals)	2 X 7	3 X 7	3 X 7	3 X 7
Dumbbells Shoulder Raises (Shoulder muscles)	2 X 7	3 X 7	3 X 7	3 X 7
Bicep Curls (Biceps)	2 X 12	3 X 12	3 X 12	3 X 12
Push-downs (Triceps)	2 X 12	3 X 12	3 X 12	3 X 12
Tuesday – Strenght Exercises	Week 1  - Minimum objective is 60% of the maximum load	Week 2 - Minimum objective is 65% of the maximum load	Week 3- Minimum objective is 60% of the maximum load	Week 4 - Minimum objective is 70% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Front Squat (Hip muscles)	3 X 12	3 X 15	3 X 15	3 X 15
Barbell Romanian Deadlift (Hamstrings)	3 X 12	3 X 15	3 X 15	3 X 15
Barbell Incline Bench Press (Pectorals)	3 X 12	3 X 15	3 X 15	3 X 15
Push-downs (Triceps)	3 X 15	3 X 15	3 X 15	3 X 15
Single Calf raise (Calf muscles)	3 X 15	3 X 15	3 X 15	3 X 15
Sit-Ups (Abdominal Muscles)	3 X 15	3 X 15	3 X 15	3 X 15
Friday – Strenght Exercises	Week 1  - Minimum objective is 65% of the maximum load	Week 2 - Minimum objective is 70% of the maximum load	Week 3- Minimum objective is 65% of the maximum load	Week 4 - Minimum objective is 75% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Front Squat (Hip muscles)	3 X 12	3 X 15	3 X 15	3 X 15
Barbell Romanian Deadlift (Hamstrings)	3 X 12	3 X 15	3 X 15	3 X 15
Barbell Incline Bench Press (Pectorals)	3 X 12	3 X 15	3 X 15	3 X 15
Pushdowns (Triceps)	3 X 15	3 X 15	3 X 15	3 X 15
Single Calf raise (Calf muscles)	3 X 15	3 X 15	3 X 15	3 X 15
Sit-Ups (Abdominal muscles)	3 X 15	3 X 15	3 X 15	3 X 15

2.      The Strength Phase.

Monday – Explosive Exercises	Week 5  - Minimum objective is 75% of the maximum load	Week 6 - Minimum objective is 80 % of the maximum load	Week 7- Minimum objective is 75% of the maximum load	Week 8 - Minimum objective is 85% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Hang Shrug (Back muscles)	3 X 12	3 X 12	3 X 12	3 X 12
Barbell Push Press (Pectorals and Triceps)	3 X 12	3 X 12	3 X 12	3 X 12
Close-grip bench press (Triceps and Wrist Muscles)	3 X 12	3 X 12	3 X 12	3 X 12
Bicep Curls (Biceps)	3 X 12	3 X 12	3 X 12	3 X 12
Abdominal planks (Abdominal muscle groups)	3 sets with each set lasting for a duration of 15-30 seconds	4 sets with each set lasting for a duration of 20-30 seconds	4 sets with each set lasting for a duration of 35 -60 seconds	4 sets with each set lasting for a duration of 35 -60 seconds
Barbell Romanian Deadlift (Hamstrings)	3 X 15	3 X 15	3 X 15	3 X 15
Tuesday – Strength Exercises	Week 5  - Minimum objective is 70% of the maximum load	Week 6 - Minimum objective is 75% of the maximum load	Week 7- Minimum objective is 70% of the maximum load	Week 8 - Minimum objective is 80% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Deadlift (Quadriceps and Hamstrings)	3 X 10	3 X 10	3 X 10	3 X 10
Barbell Romanian Deadlift (Hamstrings)	3 X 10	3 X 10	3 X 10	3 X 10
Dumbbell Incline Bench Press (Pectorals and Triceps)	3 X 10	3 X 10	3 X 10	3 X 10
Calf raises (Calf muscles)	3 X 10	3 X 10	3 X 10	3 X 10
Triceps extension (Triceps)	3 X 10	3 X 10	3 X 10	3 X 10
Thursday -  Explosive Exercises	Week 5  - Minimum objective is 80% of the maximum load	Week 6 - Minimum objective is 85 % of the maximum load	Week 7- Minimum objective is 80% of the maximum load	Week 8 - Minimum objective is 90% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Hang Shrug (Back Muscles)	3 X 12	3 X 12	3 X 12	3 X 12
Barbell Push Press (Pectorals and Arm muscles)	3 X 12	3 X 12	3 X 12	3 X 12
Close-grip bench press (Arm and Wrists muscles)	3 X 12	3 X 12	3 X 12	3 X 12
Bicep Curls (Biceps)	3 X 12	3 X 12	3 X 12	3 X 12
Push-downs (Triceps)	3 X 12	3 X 12	3 X 12	3 X 12
Abdominal planks (Abdominal muscles)	3 sets with each set lasting for a duration of 15-30 seconds	4 sets with each set lasting for a duration of 20-30 seconds	4 sets with each set lasting for a duration of 35 -60 seconds	4 sets with each set lasting for a duration of 35 -60 seconds
Friday – Strength Exercises	Week 5  - Minimum objective is 75% of the maximum load	Week 6 - Minimum objective is 80% of the maximum load	Week 7- Minimum objective is 75% of the maximum load	Week 8 - Minimum objective is 85% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Deadlift (Quadriceps and Hamstrings)	3 X 10	3 X 10	3 X 10	3 X 10
Barbell Romanian Deadlift (Hamstrings)	3 X 10	3 X 10	3 X 10	3 X 10
Dumbbell Incline Bench Press (Pectorals and Triceps)	3 X 10	3 X 10	3 X 10	3 X 10
Calf raises (Calf Muscles)	3 X 10	3 X 10	3 X 10	3 X 10
Triceps extension (Triceps)	3 X 10	3 X 10	3 X 10	3 X 10

3.      The Peak Phase.

Monday – Explosive Exercises	Week 9  - Minimum objective is 75% of the maximum load	Week 10 - Minimum objective is 80% of the maximum load	Week 11- Minimum objective is 75% of the maximum load	Week 12 - Minimum objective is 85% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Clean Shrug (Back Muscles)	5 X 7	5 X 7	5 X 7	5 X 7
Barbell Push press (Triceps an Pectorals)	5 X 7	5 X 7	5 X 7	5 X 7
Triceps extension (Triceps)	5 X 10	5 X 10	5 X 10	5 X 10
Abdominal planks (Abdominal muscles)	4 sets with each set lasting for a duration of 15-30 seconds	5 sets with each set lasting for a duration of 20-30 seconds	5 sets with each set lasting for a duration of 35 -60 seconds	5 sets with each set lasting for a duration of 35 -60 seconds
Tuesday – Strength Exercises	Week 9  - Minimum objective is 75% of the maximum load	Week 10 - Minimum objective is 80% of the maximum load	Week 11- Minimum objective is 75% of the maximum load	Week 12 - Minimum objective is 85% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Deadlift (Quadriceps and Hamstrings)	5 X 12	5 X 12	5 X 12	5 X 12
Barbell Romanian Deadlift (Hamstrings)	5 X 12	5 X 12	5 X 12	5 X 12
Dumbbell Incline Bench Press (Pectorals and Triceps)	5 X 12	5 X 12	5 X 12	5 X 12
Calf raises (Calf muscles)	5 X 12	5 X 12	5 X 12	5 X 12
Thursday – Explosive Exercises	Week 9  - Minimum objective is 80% of the maximum load	Week 10 - Minimum objective is 85% of the maximum load	Week 11- Minimum objective is 80% of the maximum load	Week 12 - Minimum objective is 90% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Clean Shrug (Back Muscles)	5 X 7	5 X 7	5 X 7	5 X 7
Barbell Push press (Pectorals and Triceps)	5 X 7	5 X 7	5 X 7	5 X 7
Triceps extension (Triceps)	5 X 10	5 X 10	5 X 10	5 X 10
Abdominal planks (Abdominal muscles)	4 sets with each set lasting for a duration of 15-30 seconds	5 sets with each set lasting for a duration of 20-30 seconds	5 sets with each set lasting for a duration of 35 -60 seconds	5 sets with each set lasting for a duration of 35 -60 seconds
Friday – Strength Exercises	Week 9  - Minimum objective is 80% of the maximum load	Week 10 - Minimum objective is 85% of the maximum load	Week 11- Minimum objective is 80% of the maximum load	Week 12 - Minimum objective is 90% of the maximum load
	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)	Maximum Load (Number of sets X Number of repetitions per set)
Lifting Warm-up
Barbell Deadlift (Quadriceps and Hamstrings)	5 X 12	5 X 12	5 X 12	5 X 12
Barbell Romanian Deadlift (Hamstrings)	5 X 12	5 X 12	5 X 12	5 X 12
Dumbbell Incline Bench Press (Pectorals and Triceps)	5 X 12	5 X 12	5 X 12	5 X 12
Calf raises (Calf muscles)	5 X 12	5 X 12	5 X 12	5 X 12

The Flexibility Training Schedule.

The following exercises must be done after the strength training exercises.

	Flexibility Exercise	Number of repetitions per set.	Number of sets per session.
1.	Hamstrings stretches	4-6 per side	1
2.	Alternative hamstrings stretches	4-6	1
3.	Calves stretches	4-6 per side	1
4.	Ankle stretches	4-6	1
5.	Triceps stretches	4-6 per side	1
6.	Wrist stretches	4-6	1
7.	Quadriceps stretches	4-6 per side	1
8.	Double hip rotations	4-6 per side	1
9.	Single hip rotations	4-6 per side	1
10.	Shoulder rotations	4-6	1
11.	Neck rotation exercises	4-6 per side	1

Based on the above schedules, the exercise physiology principle of progression was implemented because there was a gradual increase of load that was placed on the muscle groups. Moreover, the exercise physiology principle of specificity was implemented as specific muscle group were selected for exercises on specific days. Furthermore, the exercise physiology principle of dose-response relationship was implemented as the load placed on each muscle group was progressively increased as the days progressed. This showed that the muscle strength increased. Likewise, the exercise physiology principle of rest and recovery was implemented as there were no exercises done in Monday, Wednesday, Saturday and Sunday. The rest for these four days allowed the muscles to recover from the stress that they were subjected to during the exercise. Thus, there is a high likelihood of the student implementing this 12 weeks programme and conserving the principle of permanency at the end of the 12 weeks programme.

References.

Powers, S & Howley, E. (2003). Exercise Physiology. New York, NY: McGraw Hill.

Delavier, F. (2001). Strength Training Anatomy. Champaign, IL: Human Kinetics Publishers.

Baechle, T & Earle, R. (2008). Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics Publishers.

DeLee, J & Drez, D. (2003). DeLee & Drez's Orthopaedic Sports Medicine; Principles and Practice. Philadelphia, PA: Elsevier Saunders.