WEIGHT TRAINING

Weight training is the method by which an athlete uses a wide range of different exercises with specific weight distribution either to develop general body strength or to develop specific muscle strength.

RULES FOR WEIGHT TRAINING

1. Never exercise more than three or four times per week.
2. Always warm up with stretching exercise, skipping and warm up exercises with lightweights before starting the day's program.
3. When performing repetitions, it is most important to breathe properly. Do not hold your breathe for two or three repetitions, but breathe in-between each repetition. Open your mouth and inhale and exhale freely. You should sound like a steam engine. Deep breathing is best for many reasons.
1. It enables you to perform each repetition in near perfect form.
2. It is less tiring than trying to hold your breathe for two or three repetitions.
3. It is good for your blood circulation - your body needs a greater amount of fresh oxygen during your exercise.

As a general rule for all exercises the breath is always taken while performing the exertion part of the exercise.

THE PHYSIOLOGICAL EFFECT OF WEIGHT TRAINING

A close examination of the physiological processes of muscle contraction during weight training supports its claim for providing not only speed, power and endurance, but also improved muscle tone and stamina. When a muscle contracts during an exercise, not all the fibres in that muscle are activated. Correct training methods, particularly the establishment of the right co-ordination will 'help being the "dormant" fibres into action much sooner. When the muscle works against resistance, that is when it has move a weight (barbell or dumb-bell) this, whole process is greatly accelerated and after only a few repetitions most of' the fibres are brought very vigorously into action. This "Intensity" of muscle action is one of the great advantages of weight training.

Regular stimulation of the "dormant" muscle fibres Improves their tone and contractility and they will respond more soothly to sudden exertion or full-out efforts, providing a reserve of power while at the same time lessening the risk of muscle strain or tear.

The ability of the "dormant" muscle fibres to respond in moments of stress is also one of the secrets of muscular stamina. The extra strength provided by weight training to the muscles, results in greater speed. Together with the improved contractility of the muscle there is also a greater efficiency in the passage of stimuli along the nerve paths, including the motor areas of the brain.

Other physiological benefits from weight training of a more general nature are recognized by medical and physical education authorities. "Massive" weight training moments (i.e. movements involving larger muscle groups) stimulate the vital functions, breathing and circulation of the blood.

SUGGESTED EXERCISES FOR WEIGHT

Arm and shoulder

1. Press - military, incline, prove
2. French curl
3. Curls - regular and reverse grips
4. Pullover - Supine position.
5. Rowing - up-right and bend over
6. Wrist curls - regular and reverse grips
7. Shoulder shrugs – upright, supine
8. Pull-ups on horizontal bar
9. Rope climb

LEGS:

1. Squats (three quarter) and pump squats
2. Toe or calf - raises
3. Dead lift
4. 1eg curl
5. Skipping
6. Leg press machine
7. Ankle exercises

MID SECTION

(1) Sit ups (weight behind head)

(2) Side bands

(3) Leg raises

(4) Trunk bending

2. CURL An exercise which develops the biceps and allied arm and forearm in the curl which perform as follow: -

• The barbell is grasped with palm away from the leg" and raised to a position across the thighs as the exerciser stands erect.

• Then it is raised to the chest by flexing the arm (folding the forearm against the upper arms) the barbell moving in an arc as the elbows remain at the sides.

• The exerciser should stand straight as possible through out and endeavour to limit the action to the arm.

• (Eight to ten repetition")

This exercise can also be practised starting with palm toward the 1eg. This variation, called the reverse curl, affects the forearm more strongly. Less effort can be used.

3. PRESS For general development of the shoulder and triceps of the arm, the following exercise is unexcelled:-

• Grasp the barbell with palm toward the legs and pull it to the upper chest (remembering to go for the weight with back straight, by lowering the hips)

• Then push it to the fully locked arms overhead, lower to the chest, and repeat the overhead lift.

• The exerciser should stand straight throughout the performance of this exercise.

• Leaning back only slightly to get the barbell past the face.

• For the regular press as described, the barbell should be held with a shoulder width hand Spacing. A valuable variation of this exercise affecting the same muscles, but slightly differently, is to use wider hand spacing and perform the presses from behind the neck. In pressing behind the neck, the barbell should be lowered all the way until it touches the shoulder. Eight to ten repetitions.

4. ROWING: For development of the back muscles (and the arm), the following exercise is performed:-

• With legs straight or very slightly bent

• The exerciser leans forward and allows the Barbe11 to hang just off the floor (palm of the hand towards the legs).

• The position is one with the body paralleled to the horizon. Bending forward from the hips.

• Without any motion of the legs or body, the barbell is pulled up to touch the chest at the bottom of the pectoral muscles.

• Then it is lowered and the movement repeated for the desired number of count

BASIC EXERCISE.

5. SQAT This is, a very good exercise for building thighs:

• The barbell is placed on the shoulders at the back of the neck. The amount of weight is usually too heavy for the exerciser to lift there by himself, therefore the alternative is to use spotters on two shoulder - high stands.

• The head can be raised slightly on a board approximately two inches thick for comfort.

• Keeping the back straight and chest high, the participant lowers into a full squat position rises repeating for the desired number of repetitions.

NB Athletes involved in running events should do three quarter squats. A variation of this exercise is to practice squats with barbell in an on-toes position. This is valuable when only comparatively lightweight are available.

When squatting on toes the feet should be kept close together, with toes turned out somewhat. When squatting (with or without heel elevated) any comfortable position is advised. Usually the most comfortable position will be to place the heels at approximately shoulder width, with the toes pointing slightly outwards.

6. PULLOVER Straight-arm. The straight arm pullover should be practised at a comparatively lightweight in order that proper emphasis can be placed on correct breathing for chest expansion.

• Lying supine. The barbell is grasp at shoulder width with arm stretched fully over (behind) the head.

• After inhaling fully it is pulled over to a position directly above the chest, exhaling as the weight rises.

• It is then lowered to the starting position inhaling full as it is lowered. No attempt should be made to handle heavy weights in this exercise, and arm should remain rigid.

PULLOVER (BENT ARM)

• Lying supine, the barbell is grasped with a (regular) grip.

• The repetition starts from the chest to a below the head position.

• This exercise is most valuable for upper back and shoulder

7. RISE - ONTOES: - The calf muscles are dense and hard-to-develop because of the action they receive in walking, even in the case of the most sedentary person. To develop greater strength and size, it is necessary to work the muscles from full extension to full contraction against heavy resistance.

• The barbell is placed across the shoulder at the back of the neck, and the toes and balls of the feet are elevated on a 2-inch board, or higher to allow the heels to extend below the level of support and stretch the muscles.

• The exerciser then rises fully on the toes, lowers, and repeats for the desired number of counts.

• It is a most system. To work the calves by placing the feet in three, positions, toes pointing in, out, and straight-ahead. Ten to fifteen repetitions should be performed in each position. Since the calves need more work than other portions of the body.

8. DEAD LIFT: The dead lift, while it sounds ominous is simple to perform, and one of t he best exercises to develop the strength of the lower back. It also strengthens the grip, upper back, legs, and hips, and is an excellent test of strength.

• With feet spaced comfortably apart, bend the knees, lower the hips, and lean forward to grasp the barbell.

• Then simply straighten fully until the barbell is resting across the thighs with the body erect and shoulders back. Lower and repeat. To make it easier to hold the barbell until the repetitions are completed. The hands may be reversed, palm toward the legs and the other way. (Eight to twelve. repetitions)

9. UPRIGHT ROWING: An exercise to develop the trapezius, deltoids, and allied upper back muscles: as well as the arms, is performed as follows:

• Hold a barbell (palms towards the body) with a narrow hand spacing at the hand position across the thighs.

• The legs and body should remain straight throughout the exercise.

• The entire action is the pull from hang from position the throat

10. BRENCH PRESS: This exercise builds the muscles of the chest, the triceps of the arm, and the deltoids of shoulder muscle.

• The exerciser press the barbell from the chest to a lock arm position over the chest while lying supine.

• The arm should be placed slightly wider than width of the shoulders.

• Arm strength will be affected more if elbows are kept close to the sides, the pectorals (or chest muscles) will be developed more if elbows are held wide.

• The weights are usually taken from a bench press rack.

11. BENT ARM LATERAL RAISE, LYING: A combined chest-expanding and pectoral development exercise is performed as follows:

• The exerciser grasp a pair of dumbbells and lies supine on a bench.

• With arms slightly bent and held rigid, the weights are lowered in arcs to each side, from a point directly over the chest.

• The lowering to full stretch of the pectoral muscles is accompanied by forceful inhalation.

• The dumbbells are then returned to the starting point in the same arc, with exhalation. (Eight to ten repetitions are recommended, but weight and repetitions increases will be more gradual in an exercise of this type.)

12. LATERAL RAISE, STANDING: For direct development of the deltoid muscles of the shoulders.

• The exerciser should stand in a position of attention with dumbbells held at the sides, arms straight.

• Keeping the arms straight and knuckles up, the dumbbells are raised in a full semicircular arc until they are fully overhead.

• The arms should be kept rigid throughout.

• It will be found necessary to rotate the hands to bring the dumbbells fully overhead but this rotation should be avoided as much as possible, which means that the knuckles should be pointing up as far along in the arc as possible. The knuckles should remain up until the hands have passed the heights of the ears in every case. (Eight or ten repetitions).

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