116 Chapter 6: Training for Strength your two sets of 10 reps on the bench press; your load would be 95 lbs. (45 lb. bar + 25 lb. plate + 25 lb. plate). Volume refers to the total number of exercises, sets, and reps you complete in a particular workout. Generally speaking, volume and intensity are inversely related. In other words, as intensity (e.g., load) increases, volume should decrease and vice versa. Concentric contraction is a type of muscle contraction in which the force generated by the muscle is greater than the force of the resistance thereby resulting in the muscle shortening. Eccentric contraction is a type of muscle contraction in which the force of the resistance is greater than the force generated by the muscle thereby resulting in the muscle elongating (lengthening). Isometric contraction is a type of muscle contraction in which the force generated by the muscle equals the force of the resistance thereby resulting in no change in the length of the muscle. Compound exercise, also referred to as a core exercise, is a movement that recruits one or more major muscle groups (e.g., pectoralis major, latissimus dorsi, quadriceps) and involves two or more joints. Examples of compound exercise include the bench, row, press, squat and deadlift. Due to their direct application to sport, compound exercises should receive training priority. Assistance exercise is a movement that recruits smaller muscle groups (e.g., biceps, triceps), involves only one joint, and is considered less important in terms of improving sport performance. Examples of assistance exercises include biceps curls, triceps extensions, leg curls and leg extensions. Power exercise is a movement that is performed very quickly or explosively. Examples of a power exercise include the power clean, snatch, and clean and jerk. When all three exercises are performed in one training session, the recommended order for execution is power exercises → compound exercises → assistance exercises. Although the sport of powerlifting (which includes the bench press, squat, and deadlift) includes the word “power” in its name, a more fitting name would be strength-lifting since success in the sport is based on the amount of weight lifted rather than the speed in which the weight is lifted. Structural exercise is a movement that either directly or indirectly loads the spine. Examples of a structural exercise include the back squat, standing overhead press and deadlift. Compression exercise is a movement that directly loads the spine thereby causing compression of the intervertebral discs. Examples of a structural exercise include back squat, shoulder-loaded calf raises and standing overhead press. Traction exercise is a movement in which the range of motion unloads the spine by expanding the space between the intervertebral discs. Examples of a traction exercise include the belt squat, lying leg curl and lat pull-down. It is recommended that individuals with low back pain or injury perform more traction exercises, as compared to compression exercises, whenever possible. Tempo refers to the pace or rhythm at which a movement is performed. Table 6.2 provide tempo recommendations based on different strength training goals (ACEFitness.org, 2014).
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