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Strength Training for Sport IOC Medical Commission Sub-Commission on Publications in the Sport Sciences Handbook of Sports Medicine and Science Strength Training for Sport IOC Medical Commission Sub-Commission on Publications in the Sport Sciences Howard G. Knuttgen PM (Co-ordinator) Boston, Massachusetts, USA Francesco Conconi MD Ferrara, Italy Harm Kuipers MD, PM Maastricht, The Netherlands Per A.F.H. Renstrom MD,P~D Stockholm, Sweden Handbook of Sports Medicine and Science Strength Tkaining - for Sport EDITED BY William J. Kraemer PhD The Human Performance Laboratory Department of Kinesiology Neag School of Education University of Connecticut Storrs, CT, USA Keijo Hakkinen PhD The Neuromuscular Research Center Department of Biology of Physical Activity University of Jyviiskyla Jyvaskyla, Finland b Blackwell Sclsnce 0 2000 by The right of the Authors to be DISTRIBUTORS Blackwell Science Ltd identified as the Authors of this Work Editorial Offices: has been asserted in accordance Marston Book Services Ltd 9600 Garsington Road, Oxford OX4 2DQ with the Copyright, Designs and PO Box 269 350 Main Street, Malden Patents Act 1988. Abingdon, Oxon OX14 4YN MA 02148 5020, USA (Orders: Tel: 01235 465500 54 University Street, Carlton All rights reserved. No part of Fax: 01235 465555) Victoria 3053, Australia this publication may be reproduced, stored in a retrieval system, or The Americas Other Editorial Offices: transmitted, in any form or by any Blackwell Publishing Blackwell Wissenschafts-Verlag GmbH means, electronic, mechanical, c/oAIDC Kurfiirstendamm 57 photocopying, recording or otherwise, PO Box 20 10707 Berlin, Germany except as permitted by the UK 50 Winter Sport Lane Copyright, Designs and Patents Act Williston, VT 05495-0020 Blackwell Science KK 1988, without the prior permission Malden, MA 02148 5020 MG Kodenmacho Building of the copyright owner. (Orders: Tel: 800 206 2522 7-10 Kodenmacho Nhombashi Fax: 802 864 7626 ) Chuo-ku, Tokyo 104, Japan A catalogue record for this title is available from the British Library Australia Iowa State University Press Blackwell Science Pty Ltd A Blackwell Science Company ISBN. 978-0-63245568-5 54 University Street 2121 S. State Avenue Carlton, Victoria 3053 Ames, Iowa 50014-8300, USA Library of Congress (Orders: Tel: 3 9347 0300 Cataloging-in-Publication Data Fax: 3 9347 5001) First published 2002 3 2006 Strength training for sport / edited by For further information on William J. Kraemer, Keijo HWen. Blackwell Publishing, visit ow website: Set by Graphicraft Limited, Hong Kong p. ;cm.-(Handbook of sports www .blackwellpubLishingishing.com Printed and bound in India by medicine and science) Replika Press Pvt. Ltd Includes bibliographical references The Blackwell Science logo is a and index. trade mark of Blackwell Science Ltd, ISBN 978-0-63245568-5 registered at the United Kingdom 1. Weight training. 2. Exercise. Trade Marks Registry 3. Physical Endurance. I. Kraemer, William J., 1953- II. Hakkinen, Keijo. IT[. Series. [DNLM 1. Muscles. 2. Sports. QT 255 S916 20011 GV546 S78 2001 613.7’136~21 2001025536 2 Training-specific characteristics of neuromuscular Contents performance, 20 Keijo Hakkinen 3 Developing a strength training workout, 37 William J. Kraemer 4 Periodization of training, 55 Steven J. Fleck 5 Periodized training programmes for athletes, 69 List of contributors, vi Hiroshi Hasegawa, Joseph Dziados, Robert U. Newton, Andrew C.Fry, William J, Kraemer and Forewords by the IOC, vii Keijo Hakkinen Preface, ix 6 Special considerations in strength training, 135 Andrew C. Fry, Keijo Hakkinen and Acknowledgements,x William J. Kraemer 1 A brief history of strength training and basic 7 Medical aspects and administrative concerns in principles and concepts, 1 strength training, 163 Andrew C. Fry and Robert U.Newton William J. Kraemer and Joseph Dziados Index, 177 V List of contributors Keijo Hakkinen P~DProfessor/Vice Head, The Neuromuscular Research Center, Department of Biology of Physical Activity, University of Jyvdskyla, FIN-40351 Jyvdskyld, Finland Hiroshi HasegawaMS Associate Professor, ~pkoku University, 612-8677 Kyoto, Japan William J. Kraemer PhD Professor, Director of Research: Office of the Dean, Neag School of Education, The Human Performance Laboratory, Joseph Dziados MD, MPH Department of Family Department of Kinesiology, University of Connecticut, Practice, Madigan Army Medical Center, Tacoma, Storrs, CT 06269, USA WA98431, USA Robert U. Newton P~DAssociate ProfessorlDirector, Steven J. Fleck PhD ProfessorlChair, Department of Biomechanics Laboratory, The Human Performance Sport Sciences, Colomdo College, Colorado Springs, Laboratory, Ball State University, Muncie, IN 47306, CO 80903, USA USA (formerlyof Southern Cross University, Lismore, Australia] Andrew C. Fry PhD Associate Professor, Human Performance Laboratories, The University of Memphis, Memphis, TN 381 52, USA vl Volume 111 in the Encyclopaedia series, Strength and Forewords by the IOC Power in Sport (edited by Professor Paavo V. Komi) published in 1993,was devoted to a review of current scientific knowledge pertaining to the anatomical, biomechanical, and physiological factors involved in the expression of strength and maximal power during sports performance. This handbook, Strength Training for Sport, presents highly practical information on strength training programmes to enhance sport performance as based on the scientific information detailed in the As recently as 50 years ago, strength training was not Encyclopaedia. only considered ineffective for sports conditioning This volume applies information regarding a but potentially detrimental to the performance of particularly important area of physical conditioning athletes competing in particular sports. The various to the many sports in which strength and peak power fears have been removed from consideration and an are important factors of success. Strength Trainingfor ever-growingbody of knowledge has confirmed the Sport constitutes yet another contribution of the IOC efficacy of the proper application of strength training Medical Commission to the competitive success, to improved performance in a wide variety of Olympic health, and well-being of athletes participating at all sports. levels of competition around the world. This handbook will give to athletes, coaches, doctors all the relevant information concerning this Prince Alexandre de Merode specific training. Chairman,IOC Medical Commission I would like to thank the authors for such an educational handbook and the IOC Medical Commission for its constant help to the athletes in their search for excellence. Juan Antonio Samaranch IOC President vii background and understanding about this programme Preface design process and the factors involved with strength training for athletes. Too often, many professionals in various aspects of sport lack a fundamental understanding of the process of strength training programme development and therefore fall victims to myths, fads, zealous philosophies, marketing science and ultimately are not able to carefully evaluate the massive quantity of misinformation being generated by a wide variety of sources on this topic. Strength training has always held a degree of mystery and This book represents the fundamental knowledge imagination to people throughout the ages, as it deals needed by sports medicine and coaching profes- with the fundamental human quality ‘strength’which sionals to understand and develop strength training has been valued with a reverence and awe as a part programmes for athletes. The process of exercise of human performance. Yet understanding its devel- prescription in strength training, while at times opment and application to athletic performance has taking on more mythology than fact, should be based taken years of scientific study to understand its many on a scientific approach to the needs of the athlete. dimensions and sport-specific applications. The Ultimately, individualized resistance training will pursuit of knowledge and understanding in a field that best optimize the athlete’s physical abilities needed still remains dynamic and vital in its present day form to successfully compete and prevent injuries. Never- requires conscientious study and the desire to be a theless, the development of a strength training lifelong student in the field. While this handbook is programme must be approached by using the best obviously not meant to provide a comprehensive available knowledge, determining the needs of source of the large body of literature on this topic, the athlete and then developing a programme suggested readings and some references are provided that represents the best starting point ultimately at the end of each chapter to give you some other making changes over time with periodized training sources for further study on the topic covered. principles to meet the continuing changes in the Ultimately it is our goal to make you more aware of needs of the athletes as their strength fitness the fundamental knowledge, process and approach to improves. exercise prescription in strength training for athletes. This text was developed to give the sports medi- William J. Kraemer cine and coaching professionals a fundamental Keijo HWnen ix directed at improved performance and injury Acknowledgements prevention. We would also like to acknowledge the dedicated efforts of Professor Howard G.Knuttgen for bringing such a handbook to reality and understanding the importance of the topic for all sports. We also thank Mr Nick Morgan for his efforts in the production of this handbook and for having patience with such a demanding process. As Editors, we
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