Info: Training design in the area of strength

Basically, strength training starts with strength endurance and progresses to increasing the muscle cross-section (hypertrophy training) through to maximum strength training. Of course, it is important to focus on the objective. For example, someone can train exclusively in the area of strength endurance. However, if someone wants to achieve an increase in strength, the above-mentioned sequence must be observed, whereby the next stage can be progressed to after an appropriate training period. The right choice of load is crucial for strength training. Low loads are used to work on strength endurance. As the load increases, a stronger stimulus is applied so that further progress can be made in the strength area. However, it should be mentioned that the load can also be too high, which is counterproductive for training (even in the form of a decrease in performance) and harmful to health.

Three training variants/programmes are used by the majority of athletes:

Basic training I - losing weight / building up

The goals of basic training I:

• Reduce body fat
• Get used to physical exertion
• Increase quality of movement

Basic training I is the ideal introduction to strength training. If it has been some time since your last sporting activity, it is also advantageous to start with basic training I.

Basic training I is a basic training programme that creates the prerequisites for making everyday life and work easier on the one hand and for more intensive training in the next step on the other. Basic training involves working on strength endurance. This improves the body's resistance to physical fatigue. The intensity of basic training is low and the training is suitable for reducing the body fat percentage.

8 to 12 exercises should be selected for a training session. The exercises should involve the whole body. Ideally, you should choose two exercises for the legs, two exercises to train the core muscles (abdomen and back) and two exercises for the upper body (chest and shoulder muscles). This gives you six basic exercises. Additional exercises can be selected for the areas listed or you can choose supplementary exercises (e.g. arms, shoulders).

The exercises chosen are primarily those that are performed with strength machines, as the movements here are guided to get you started. Simple exercises based on your own body weight are also possible. The focus is on strengthening the supporting muscles of the core and back.

In the beginning, little to no additional weight is used so that the exercises can be performed in a controlled and technically correct manner. The principle is quality over quantity. It is also important to avoid imbalances. If an exercise can be performed individually rather than as a complete movement for one side (left or right), this variant is more likely to be chosen in order to avoid muscular imbalances. With an overall movement, there is a risk that you will automatically put more strain on the better side and thus neglect the weaker side even more.

If you want to make progress, you should do this type of training twice a week. If you train once a week, your physical performance will be maintained, but no progress can be expected.

Load factors for basic training I:

• 8 to 12 exercises
• 20 to 25 repetitions per exercise
• Finish the set when 2 to 3 repetitions are still possible
• 1 to 2 sets
• Train 1 to 2 times a week

By trying out the exercises and determining the optimum weight, the first training sessions will take a little longer. However, it is worth taking a little more time for the first few training sessions so that you can define an efficient training programme. It is important to stick to the load factors. If you are constantly doing 30 or more repetitions of an exercise, you need to increase the weight. If, on the other hand, you can only just manage the last repetition of an exercise, the weight is too high. This is because the intensity of basic training I is ideal if 2-3 repetitions are still possible after the last repetition. If a second set is added, a break of one to two minutes should be taken between sets, which, in addition to recovery, serves to keep the movements concentrated and correct. A set, also known as a series, describes the one-off execution of an exercise with different numbers of repetitions. If we talk about three sets, for example, the respective exercise is performed three times, including the corresponding breaks.

The exercises can be changed after every six to eight weeks, thus avoiding monotony for body and mind. If you are satisfied with the results, you can choose exercises of the same intensity. However, you can also increase the intensity and move on to basic training II.

Basic Training II - Maintaining / Strengthening

The goals of Basic Training II:

• Maintain or improve strength
• Prepare for muscle-building training

Furthermore, it is important to create a stable foundation by choosing low weights that can be lifted frequently. The training intensity increases compared to basic training I, as the weight is increased so that only 15-20 repetitions per set are possible. Basic training I mainly involves working with strength machines. Basic training II can also be done with strength machines, but the level can now be increased using cable pulleys. In exercises with cable pulleys, the movement is no longer fully guided, which requires additional stabilisation work by the trainee. In addition, training should be carried out at least twice a week to achieve an appropriate training result. Three training sessions per week are better, with one or two rest days in between for regeneration. If you are satisfied with your physical fitness or have little time for strength training, you should still plan one training session per week to maintain your athletic level.

Stress factors for basic training II:

• 8 to 12 exercises
• 15 to 20 repetitions per exercise
• Finish the set when 2 to 3 repetitions are still possible
• 1 to 3 sets
• Train at least 1 to 3 times a week

If you are satisfied with your training results and feel comfortable doing them, you should stick with this training programme. As with basic training I, the exercises can be changed every six to eight weeks.

Build-up training - increase volume

Aims of build-up training:

• Increase the muscle cross-section
• Increase strength performance

Build-up training is intended to further increase strength performance. The aim is to increase the muscle cross-section and the associated visual change. The training is intensive and should only be practised by athletes who have a solid (strength) foundation. During build-up training, the weights are lifted 8-12 times. In contrast to basic training, the last repetition of an exercise can hardly be performed and additional repetition is no longer possible. The training can be done on the strength machines as well as on the cable pulleys. The level is increased by increasing the weight. Other ways to make the training more difficult include working with free weights (no guidance of the movement by a machine) or exercises can be made more complex through variation (e.g. unstable base). To achieve a respectable result, you should train at least twice a week, but three training sessions would be more beneficial.

Stress factors for advanced training:

• 8 to 12 exercises
• 8 to 12 repetitions per exercise
• End the set with the last possible repetition
• 2 to 3 sets
• Train at least 2-3 times a week

Furthermore, it is important to avoid monotony for both the body and the mind. As with basic training, the exercises in this type of training should also be changed after a few weeks. However, exercises for the core and back must always be included in the programme, as they form the foundation of strength training and should not be neglected, even by very experienced athletes.

1 flipchart with the training variants/programmes and their objectives and forms of exercise (optional)