124 Chapter 6: Training for Strength Finally, resting circulatory concentrations of testosterone are 10-20 times lower in females than in males (Kraemer & Ratamess, 2003). According to Zatsiorsky & Kraemer (2006), females, especially basketball players, have higher incidences of anterior cruciate ligament (ACL) injury due to a narrower trochanteric notch and other anatomical factors such as broader hips and a greater Q-angle of the knee. With this in mind, females, especially athletes, can help to reduce the risk of injury and improve performance through regular strength training and proper technique. Load and Repetition Assignments Based on Training Goal Like endurance training, there are several different types of strength training programs: endurance size, strength and power. Each type of strength training has its own specific guidelines in terms of load, goal reps, goal sets and rest intervals. Table 6.3 depicts the training guidelines for the four different types of strength training (Haff & Triplett, 2016). Table 6.3. Load and Volume Assignments based on Training Goal Training Goal Load (% 1RM) Goals Reps Goal Sets Rest Endurance ≤ 67 ≥ 12 2-3 ≤ 30 sec. Hypertrophy 67-85 6-12 3-6 30-90 sec. Strength ≥ 85 ≤ 6 2-6 2-5 min. Power 75-90 1-5 3-5 2-5 min. Each type of strength training is associated with specific physiological adaptations. For example, if an individual’s primary training goal is hypertrophy, he/she should perform multiple sets of 6-12 reps at a moderate load (i.e., 67-85% 1RM). However, if an individual’s primary training goal is explosiveness (power), then he/she would be better suited for multiple sets of 1-5 rep at a heavy load (i.e., 75-90% 1RM). Knowing how the body responds to different types of strength training is important in order to produce the desired physiological adaptations. This is an important consideration for individuals who wish to benefit from strength training without necessarily putting on a significant amount of muscle mass. Choosing the wrong load and volume assignments for your primary training goal can result in unintended or undesired physiological adaptations. Figure 6.9 depicts some of the specific physiological adaptations associated with bodybuilding, powerlifting and Olympic weightlifting. Specifically, bodybuilding (which employs load and volume assignments for hypertrophy), produces the greatest gains in muscle size but not in muscle strength or power. Powerlifting (which employs load and volume assignments for strength) produces the greatest gains in strength but not in size or power. Olympic weightlifting (which employs load and volume assignments for power) produces the greatest gains in power but not in muscle size or strength.
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