Bullet points for strength training and weight management.

The modern day strength and conditioning profession combines the best elements of an ever-evolving science and a tried and true art form. Information continues to flow from research journals at a frenetic pace; some offering a new slant, the rest merely justifying age-old practices.

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We thought it might be beneficial to examine some current hot topics, troubleshoot some problem areas, and offer some perspectives and strategies for improving your program.

A STRONGER STAND ON STRENGTH TRAINING

The American College of Sports Medicine (ACSM) recently published (2005) its revised position stand on resistance training, which presents some notable changes from its previous stand (2002) and reinforcing some basic tenets. These recommendations are for both beginners and experienced trainees.

Following are some of the major take-home points from the position stand, along with some personal suggestions:

* Many coaches base all of the weight loads used in the exercises on a percentage of a one-rep maximum (1 RM) or an estimated one rep maximum (ERM), which is calculated from a maximal reps test (e.g., reps to fatigue with a predetermined weight).

A potential problem with either approach is that individual differences can skew rep assignments. In other words, a script calling for 5 reps with 85% of a 1 RM or ERM might prove to be far too difficult for some, and far too easy for others. These discrepancies can negatively affect the desired outcome.

In light of this, "perceived effort," (i.e., the difficulty of the last few reps of an assigned range or target) offers a manageable alternative. This technique requires a bit more work from a trial-and-error standpoint, but it may pay dividends for some of your "hard gainers" in the long run.

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Suggestion: If you've had success with percentages of 1RM's or ERM's and feel comfortable with that system, then by all means stick with it. If, however, your athletes hit a snag in progression--or you're finding it difficult to match-up all of your movements with that system--give the "perceived effort" tactic a try. It merely amounts to hard work and putting great effort into every set.

* Training for strength components and endurance components with resistance training can be accomplished with basically the same approach (i.e., set/rep scripts). There is no substantial body of evidence supporting a separate way to train for the two indices.

Protocols that assume that there are separate methods for training strength vs. endurance (e.g., "low reps for strength, high reps for endurance") are not based upon the preponderance of the currently available scientific data.

Suggestion: Variety in all aspects of strength training, including set/rep scripts, makes for a less tedious process and a more invigorating experience. There is also some evidence that individuals may experience differences in muscular growth with varying rep ranges due to fiber type (slow twitch vs. fast twitch) percentages within specific muscle groups.

Some data suggest higher reps for slow-twitch muscle groups and lower reps for fast-twitch muscle groups. While this concept warrants further study, it certainly deserves consideration. The problem for coaches, however, is in determining which muscle groupings are primarily slow twitch, and which are primarily fast twitch. Because we can never be quite sure of these fiber-type arrangements in the practical setting, we implement a broad composite of rep ranges and targets in our year-round training scripts.

* Train through as complete a range of motion as dictated by the specific exercise and/or that which is comfortable for your individual situation (e.g., as in a rehabilitation case).

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Suggestion: This is one of those tried and true concepts that continue to be verified in the scientific data. Full-range exercise has profound, positive effects on flexibility and power improvements, and should be a mainstay in all training protocols.

* A variety of exercises can be used for each muscle group and can perhaps provide some physiological and psychological benefits beyond consistently performing the same exercises for each muscle group.

Suggestion: Remember, there are a lot of great exercise choices. Keep an open mind and explore all of the available options in both exercises and equipment.

(Note: For more information on this position stand and other pertinent training issues, log-on to the ACSM at www.acsm.org).

WEIGHTY CONCERNS

In just about every sport, coaches are confronted with athletes who want to gain or lose weight. These can become sensitive issues when you take into account the unsafe approaches used by some athletes to achieve either goal.

Some athletes participate in sports (e.g., football, wrestling, and gymnastics) where weight gain or loss is accepted and perceived as an advantage. While this may be true in specific cases, it is vitally important that coaches, parents, and especially the athletes base their decisions on the correct information and take the appropriate actions.

It is well-worth the effort, as the alternatives can paint an ugly picture.

To gain weight, many athletes will turn to the poorly regulated and potentially dangerous supplement industry and/or anabolic agents for answers.

To lose weight, some athletes may resort to extremely dangerous procedures that will only dehydrate them or lead to any one of a litany of eating disorders.

The consequences of these and other perilous practices have hastened The American Academy of Pediatrics (AAP) to revise their policy statement on 'Healthy Weight-Control Practices in Young Athletes" (Dec., 2005).

Highlights from the AAP's recommendations:

* Primary care physicians should have knowledge of healthy weight-gain/weight-loss methods. They should also have a firm understanding of minimal recommended weight, normal growth curves, body composition measurements, and the ability and willingness to educate athletes, parents, coaches, athletic trainers, school administrators, as well as state and national organizations when appropriate.

* Physical examinations of young athletes should include a comprehensive history of the following variables: weight gain/loss, eating disorder(s), hydration practices, heat illness, and any other factors that may influence weight control or heat illness.

* Physicians should be able to recognize early signs and symptoms of eating disorders and obtain appropriate medical, psychological, and nutritional consultation for young athletes with these symptoms.

* Nutritional needs for growth and development must be placed above athletic considerations. Fluid or food deprivation should never be allowed. There is no substitute for a healthy diet consisting of a variety of foods from all four food groups with enough energy (calories) to support growth, daily physical activities, and sports activities. Daily caloric intake for most athletes should consist of a minimum of 2,000 calories. Athletes need to consume enough fluids to stay properly hydrated.

Physicians should engage the services of a registered dietician (R.D.) familiar with the special needs of athletes to assist with weight-control issues.

* In sports for which weigh-ins are required (e.g., wrestling), athletes' weight and body composition should be assessed once or twice per year. The most important assessment is the one obtained before the beginning of the sport season. This should include a determination of body fat and minimal allowable weight when the athlete is adequately hydrated.

(Note: For information on weight classification criteria for wrestlers, log-on to www.nwcaonline.com). Weigh-ins for competition should be performed immediately before competition. Additionally, athletes should be permitted to compete in championship tournaments only in the weight class they have competed for most of the events that year.

* A program for the purpose of gaining or losing weight should:

1. Be started early to permit a gradual weight gain or loss over a realistic time period.

2. Permit a change of 1.5% or less of one's body weight per week.

3. Permit the loss of weight to be fat loss and the weight gain to be muscle mass.

4. Be coupled with an appropriate strength and conditioning program.

5. Incorporate a well-balanced diet with adequate energy (calories), carbohydrates, protein, and fat. After athletes obtain their desired weight, they should be encouraged to maintain a constant weight and avoid fluctuations in weight. A weight-loss plan for athletic purposes should never be instituted before 9th grade.

(Special Note for Female Athletes--Females should consume enough calories and nutrients to meet their energy requirements and maintain normal menses.)

* Any athlete who loses a significant amount of fluid during sports participation should weigh in before and after practices and competitions. Each pound of weight loss should be replaced with 1 pt. of fluid containing carbohydrates and electrolytes before the next practice or competition.

* Weight loss accomplished by over-exercising, wearing rubber suits (or "garbage" bags), steam baths/saunas, prolonged fasting, fluid reduction, vomiting, or the use of laxatives and/or diuretic supplements must be prohibited at all ages.

* Athletes who need to gain weight should consult their physician for resources on healthy weight gain and referral to a registered dietician. They should be discouraged from gaining excessive weight that may impair performance, increase the likelihood of heat illness, and increase the risk of developing complications from obesity.

* Young athletes should be involved in a total athletic program that includes acquisition of athletic skills and improvement in speed, flexibility, strength, and physical conditioning, while maintaining good nutrition and hydration practices. This should be done under the supervision of a coach who stresses a positive attitude, character building, teamwork, and safety.

(Note: To obtain a complete copy of the AAP's Policy Statement: Promotion of Healthy Weight-Control Practices in Young Athletes, log-on to www.aap.org.)

FINAL REP

The body of knowledge for strength training and weight management continues to expand and provide efficient, productive protocols for both. It is extremely vital for coaches to keep abreast of the new information for numerous reasons--with the underpinnings of safe, healthy growth and progression of the athletes always in the forefront.

By Ken Mannie, Head Strength/Conditioning Coach

Michigan State University 

RELATED ARTICLE: TIP FROM THE TRENCHES

Take a comprehensive approach to continuing education. Even with all of the truly good, useful information available on strength/conditioning, nutrition, and any of a host of other fitness topics, the training landscape maintains its caveat emptor (buyer beware) status.

Unfortunately, there is no dearth of highly questionable recommendations and the presentation of carefully selected, biased research data. This is true in both peer-reviewed, scientific journals and the myriad popular press publications.

Suggestion: A huge, bright red flag should surface when you are confronted with an organization, research paper, publication, or self-appointed expert espousing a singular methodology as being infallible and superior to all other approaches.

Individual differences, objectives, and special needs situations in the practical setting belie a "one size fits all," bunker mentality. Maintain an open, inquisitive mind and a relentless search for reliable information, and you can't go wrong. We will continue to offer resources and suggestions on a broad aggregate of fitness topics in Powerline.

(Note: An excellent resource for high school coaches regarding clinics, lectures, and consultation on a wide-range of educational, organizational, and strength/conditioning interests is Pro Talk. Contact Paul Billiard at [e-mail] for more information.) Ken Mannie ([e-mail])