A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 6: Training for Strength 144 Triplett, 2016). It is important to note that composition and tension can vary significantly between bands, thereby affecting balance and load distribution. With that in mind, when employing multiple bands, it is important to select and use bands of similar construction and tension. Another option for advance lifters to consider is the Olympic lifts (e.g., snatch, clean and jerk, power cleans). Although the Olympic lifts can produce gains in muscular size and strength, they are primarily used to develop muscular power. Because Olympic lifts are more technique orientated (requiring a certain amount of skill to perform safely and correctly), they do have a slightly higher risk for injury and thus may not be well suited for everyone. While incorporating the Olympic lifts may be a good option for those individuals interested in developing and maximizing explosive power, incorporation of these lifts is not necessary for individuals only interested in developing general fitness, hypertrophy and/or strength. Summary • There are four distinct training goals (i.e., endurance, hypertrophy, strength, power) associated with strength training with each having their own specific training guidelines in terms of load assignments, goal sets, goal reps, and rest. • Research has shown that engaging in regular strength training has a significant impact on body composition including decreased fat mass, increased fat-free mass, improved bone density and reduced effects of age-related loss of muscle mass and strength. • During consistent strength training, muscle fiber types naturally transition. It is recommended to train across a wide spectrum of repetition ranges to include lighter loads with high repetitions and higher loads with few repetitions. There is some overlap among the different training goals in terms of the recommended rep ranges, which allows for some physiological adaptations to occur simultaneously. • Gains in muscular size, strength, and power are possible with all three types of strength training (i.e., bodybuilding, powerlifting, Olympic lifting). However, bodybuilding is tailored more to developing size; powerlifting is tailored more to developing strength; and Olympic lifting is tailored more to develop power. • Periodization is a strategy used to promote long-term training and performance improvements through the implementation of preplanned, systemic variations in training specificity, intensity, and volume. There are two basic types of periodization: traditional (linear) and undulation (non-linear) and each have shown to improve muscle size, strength, and power.