Danny M. O'Dell, MA. CSCS*D Strength coach
Danny M. O'Dell, MA. CSCS*D Strength coach


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Strength exercises order of progression




Strength exercises order of progression

Strength exercises are most beneficial if performed at the beginning of the session. If performed at the end of the session the athlete is in a fatigued state with the attendant lowering of the central nervous system excitation.

When the CNS is not at its peak due to fatigue, the conditioned reflexes are engrained less effectively. Strength thus builds up more slowly then if in a fresh state. There are times when strength training has to be placed elsewhere in the micro cycle. Tudor Bompa, in 1994, stated that strength exercises performed after speed training became more effective to the build up of strength in the musculature. This is the exception to placing strength exercises before other training goals.

Generally, after warming up the exercise order will be set up in descending order of intensity of effort. Kurz states the exercises are not grouped by body section but instead by their intensity. The more dynamic and fast acting exercises are also the most intensive. They should be selected first during the strength-training portion of the workout.

Local effect exercises on selected isolated muscles and aerobic slow strength endurance exercises would then be performed in the micro cycle for the period. Following the slow endurance activities would be the isometric strength exercises.

There are a few exceptions but all dynamic exercises would precede the slow and static patterns of movement. Isometrics have an adverse effect on coordination. Less control of the neuromuscular mechanisms takes place during an isometric exercise. As is usually the case there are exceptions and there is one here too: “the occasional inclusion of isometric tension before speed-strength actions, which sometimes acts as a stimulating factor. (Siff and Verkhoshansky 1999)

Combining strength and aerobics in one session comes with a price to strength. “Adding a relatively brief aerobic endurance exercise (a 3.2 k run at the end of a strength workout lowers strength gains by 10% compared to doing strength exercises only”. (Hortobagyi et. Al. 1991)

Science and practice of sports training. Kurz, T., Stadion press 2001



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