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Lecture Notes in Bioengineering Alejandro Muñoz-López Redha Taiar Borja Sañudo Editors Resistance Training Methods From Theory to Practice Lecture Notes in Bioengineering Advisory Editors Nigel H. Lovell, Graduate School of Biomedical Engineering, University of New South Wales, Kensington, NSW, Australia Luca Oneto, DIBRIS, Università di Genova, Genova, Italy Stefano Piotto, Department of Pharmacy, University of Salerno, Fisciano, Italy Federico Rossi, Department of Earth, University of Salerno, Fisciano, Siena, Italy Alexei V. Samsonovich, Krasnow Institute for Advanced Study, George Mason University, Fairfax, VA, USA FabioBabiloni,DepartmentofMolecularMedicine,UniversityofRomeSapienza, Rome, Italy Adam Liwo, Faculty of Chemistry, University of Gdansk, Gdansk, Poland RatkoMagjarevic,FacultyofElectricalEngineeringandComputing,Universityof Zagreb, Zagreb, Croatia Lecture Notes in Bioengineering (LNBE) publishes the latest developments in bioengineering. 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More information about this series at http://www.springer.com/series/11564 ñ ó Alejandro Mu oz-L pez Redha Taiar (cid:129) (cid:129) ñ Borja Sa udo Editors Resistance Training Methods From Theory to Practice 123 Editors Alejandro Muñoz-López Redha Taiar Departamento deMotricidad Humanay Department ofSport Science Rendimiento Deportivo UniversitédeReims Champagne Ardenne University of Seville Reims,France Calle Pirotecnia, Sevilla,Spain BorjaSañudo DepartmentofPhysicalEducationandSport University of Seville Sevilla,Spain ISSN 2195-271X ISSN 2195-2728 (electronic) Lecture Notesin Bioengineering ISBN978-3-030-81988-0 ISBN978-3-030-81989-7 (eBook) https://doi.org/10.1007/978-3-030-81989-7 ©TheEditor(s)(ifapplicable)andTheAuthor(s),underexclusivelicensetoSpringerNature SwitzerlandAG2022 Thisworkissubjecttocopyright.AllrightsaresolelyandexclusivelylicensedbythePublisher,whether thewholeorpartofthematerialisconcerned,specificallytherightsoftranslation,reprinting,reuseof illustrations, recitation, broadcasting, reproduction on microfilms or in any other physical way, and transmissionorinformationstorageandretrieval,electronicadaptation,computersoftware,orbysimilar ordissimilarmethodologynowknownorhereafterdeveloped. The use of general descriptive names, registered names, trademarks, service marks, etc. in this publicationdoesnotimply,evenintheabsenceofaspecificstatement,thatsuchnamesareexemptfrom therelevantprotectivelawsandregulationsandthereforefreeforgeneraluse. The publisher, the authors and the editors are safe to assume that the advice and information in this book are believed to be true and accurate at the date of publication. Neither the publisher nor the authors or the editors give a warranty, expressed or implied, with respect to the material contained hereinorforanyerrorsoromissionsthatmayhavebeenmade.Thepublisherremainsneutralwithregard tojurisdictionalclaimsinpublishedmapsandinstitutionalaffiliations. ThisSpringerimprintispublishedbytheregisteredcompanySpringerNatureSwitzerlandAG Theregisteredcompanyaddressis:Gewerbestrasse11,6330Cham,Switzerland Preface This book provides traditional and modern concepts and guidelines for resistance training practice. The contents span from traditional resistance training methods to the actual modern methods, including several relevant concepts regarding new advancesinresearch,monitoringmethods,andprogramminginresistancetraining. Resistance training is one popular method for fitness training and performance preparation. It iswell known that force productionis themain conditioning factor, even the unique for many authors and professionals. This book covers the use of free weights such as rotary inertial devices in modern resistance training methods, together with modern training paradigms developed on the basis of key physical, physiological,andbiomechanicalconcepts.Moreover,itdiscusseshowtechnology can help to control and program resistance training. Further, it gives new insights into strength training for special populations (i.e., women, kids, and older adults). The book is organized in four different sections. Each chapter follows the same structure to guide the reader from foundations to practical guidelines. In the introduction, authors state the main aims and objectives of the chapter. The from theory part covers the theoretical foundations that on the from practice part are developed from a practical point of view. Next, in the filling gaps part, authors explore their point of view on how to reduce the gaps between the theory and the realpractice,basedontheirownexperienceonthefieldasexperts.Finally,thetake home messages part summarizes the most important points of the chapter. The first section Resistance Training Foundations introduces the basics for developing robust resistance training programs. It includes four chapters: (cid:129) FirstChapter“AppliedPhysicstoUnderstandResistanceTraining.”Manytimes, physics become complicated to practitioners. Before, when mostly isoinertial devices wereused for strength conditioning, the basicsrelated to Newton’s laws were easily applied. However, nowadays, coaches use different types of equipment, including rotary and constant load devices. Besides, the increasing technology to control and monitor resistance training programs provides a huge number of variables such as velocity, power, force, or acceleration. This chapter covers all the applied physics foundations for other chapters. v vi Preface (cid:129) SecondChapter“MuscleStrengthDeterminantsandPhysiologicalAdaptations.” Any resistance training program can enhance fitness through several body physiological adaptations. This chapter covers the basic physiological adaptations of resistance training but not only focused on general strength development itself but including several aspects about the methods which will be explained on the next block. (cid:129) ThirdChapter“KineticandKinematicAnalysisforExerciseDesign:APractical Approach.” Despite force platforms have been extensively used, especially in biomechanics, strength and conditioning coaches can benefit from the under- standing of the kinetic and kinematic raw data from the variables explained in Chapter “Applied Physics to Understand Resistance Training,” in relation also to the methods which will be covered in the next block. This chapter explains how the raw data analysis via curves (i.e., force-time or force-velocity curves) study can enhance the specific knowledge with different strength training equipments, so practitioners can not only better adapt their daily routines but also provide deeper analyses which will be later explained on Block 3. (cid:129) FourthChapter“EquipmentandTrainingDevices.”ThelastchapterofPartOne offers a preface to Part Two. As the core of the book is on the use of four resistance training paradigms such as free weights, rotary inertial devices, variableresistancetrainingdevices,andtheuseoftheownbodyasaresistance per se, this chapter introduces the equipment and training devices available as solutions to be used during resistance training programs, discussing important scientific and practical knowledge achieved in the last few years. The second section Developing and Building Training Paradigms introduces the four main resistance training paradigms previously explained. It describes the advantages and main applications of each single paradigms, including the latest research findings achieved in sports science. It includes four chapters: (cid:129) Fifth Chapter “Resistance Training for the Maximization of the Vertical Force Production: Jumps.” In this first chapter, authors describe how to implement isoinertial loads for improving the vertical force production. The use of isoinertial loads is the most traditional approach to enhance strength gains in sport. This chapter describes the main benefits of using weight training and jumps, withpracticaltipsfromtheexperiencedauthorsandhowsciencehastoldusthe most convenient way to integrate them on daily routines, integrated to new concepts and approaches. (cid:129) SixthChapter“ResistanceTrainingfortheMaximizationoftheHorizontalForce Production.” Not onlyhigh external loads or complex equipment can be used to enhancestrength.Theuseoftheownbodyweightwiththeadditionofverysmall external isoinertial loads has been proved to be enough to increase the sprint performance.Thischapterdescribesthemainbenefitsofusingisoinertialloadsfor improving the horizontal force production, with practical tips from the experienced authors and how science has told usthe mostconvenientway tointegrate them isolated or with other options, such as those described in this block. Preface vii (cid:129) Seventh Chapter “Resistance Training Using Flywheel Resistance Training Devices.” Rotary inertial devices have become increasingly popular in the last ten years. However, many coaches still do not integrate this option in daily routines, despite the higher benefits for some developments which the science has already highlighted, compared to other training options. This chapter will describe the main benefits of using this kind of equipment, with practical tips from the experienced author and how science has told us the most convenient way tointegrate them isolated orwith other options, such asthose described in this block. (cid:129) Eighth Chapter “Variable Resistance Training Methods.” Variable resistance training mainly covers the use of equipment which vary the load within the range of motion during the concentric and/or eccentric phase of an exercise. It has been shown that, for some specific cases, combining this approach with other traditional ones, such as isoinertial loads, can increase the force development. This chapter will describe the main benefits of using this kind of equipment or how to implement the rotary dynamic correspondence, with practicaltipsfromtheexperiencedauthorsandhowsciencehastoldusthemost convenient way to integrate them isolated or with other options, such as those described in this block. The third section Monitoring Training and Testing gathers recommendations on howtoapplyeachofthefourpreviouslyintroducedparadigms,showinghowtouse the available technology for training and assessment. It includes three chapters: (cid:129) Ninth Chapter “Velocity-Based Training for Monitoring Training Load and Assessing Training Effects” deals with one of perhaps, the greatest advance in strength training. This approach has radically changed the way on how to develop and set up resistance training programs in practice. This chapter will describe, from a practical point of view, yet considering also the last scientific advances, how to use the velocity measured by using different technologies for controlling and planning resistance training exercises. (cid:129) Tenth Chapter “Measuring and Testing with Flywheel Resistance Training Devices.”Rotaryinertialdevicescanalsobemonitored.Amaindifferencewith isoinertial equipment is that there is no repetition maximum to program the training load during resistance training exercises. However, scientists and coaches have used several different approaches to monitor these devices in resis- tancetrainingprograms.Forexample,theuseoftheso-calledeccentricoverload hasbeenparticularlyusedinthesedevices.Thischaptercovershowtomonitor thesedevicesduringtrainingandtestingprocedures,withdetailsachievedfrom the authors’ practice and experience. (cid:129) Eleventh Chapter “How to Use Force Sensors for Resistance Training in Daily Practice.” Not only velocity or power derived from velocity measurements is used for monitoring or testing in resistance training programs. Other testing equipments such as force platforms, strain gauges, dynamometers or, more viii Preface recently,accelerometershavebeenused.Themainusageofthesedevicesisthat force can be directly measured, rather than being estimated from velocity, like when using isoinertial devices. So, this chapter covers how to implement those devices in daily practice, especially for testing and assessment. The fourth section Program Design and Periodization: Combining Strategies, continues reporting on more specific approaches that are related to programming and training routine design. This part sets the basics for using the four paradigms combining science with practical experience. It includes four chapters: (cid:129) Twelfth Chapter “Basics of Programing and Periodization in Resistance Training.” Before introducing some relevant specific strategies on how to set upandprogramresistancetrainingexercises,abasictheorycoveringthebasics of programming and periodization in resistance training is mandatory. This chapternotonlyreportsontraditionalstrategies,butitalsocombinestheauthor own results from practice with the most advanced knowledge on resistance training programs. (cid:129) Thirteenth Chapter “Programing and Periodisation for Team Sports.” Strength training for team sports such as football is full of myths and recommendations. In-pitchorintrainingcenterscanbothelicitgainsinmusclestrengthandpower. In this chapter, the authors show different strategies to implement resistance training programs in team sports. Authors show what kind of strategies are scientifically proved and how they can be applied in real environments for different kind of team sports options. (cid:129) Fourteenth Chapter “Programing and Periodization for Individual Sports.” Anotherimportantapplicationofresistancetrainingprogramsisconcernedwith individualsports.Formanyyears,strengthtraininghasbeenusedonindividual disciplines such as athletics. However, recent and modern advances have changed the way resistance training programs are nowadays applied in these specificcontexts.Thischaptergives novel insights intohow individualathletes may benefit from resistance training. (cid:129) Fifteenth Chapter “The Role of Resistance Training in Strategies to Reduce Injury Risk.” One of the main aims when a resistance training program is developed, especially for sports, is to reduce the injury risk. Different human structuressuchasbones, muscles,tendons,ligamentsandother softtissues can benefit from resistance training. In this chapter, which is focused on sports in general, authors discuss how to implement daily strength and conditioning routines to reduce the injury risk insports, using the techniques and equipment previously described in the book. The fifth section Special Considerations in Resistance Training describes how to implement resistance training using the previously described paradigms on special populations. In addition, authors discuss the main factors influencing strength and the relevant supplementation for the respective population. This part includes four chapters: Preface ix (cid:129) Sixteenth Chapter “Resistance Training in Older Adults” describes how resistance training programs can be implemented in this population group. In the past,thoseprogramshavebeenmainlybasedonlightloadswithoutanykindof control. Nowadays, it is proved that a systematic and supervised resistance trainingcanenhancethequalityoflifeintheelderly,reducetheriskoffallsand, amongothers,evenpreventpathologiessuchasAlzheimer.Thischaptercovers the existing knowledge concerning how older adults can benefit from strength training and how to implement specific programs for them. (cid:129) Seventeenth Chapter “Resistance Training for Children and Adolescents.” During maturity, especially for adolescents, there exist interesting maturity points, known as sensible phases, which can enhance the response to a given stimulus. Hence, it is very important to understand how resistance training can improve the potential genetic adaptations in this population for further enhancements during adult life. This chapter covers the existing knowledge about how childrenand adolescents canbenefitfrom strength training andhow to implement specific programs on them. (cid:129) EighteenthChapter“ResistanceTraininginWomen.”Women,athletesornot,are different compared to men in relation to how hormones can affect their performance. Many ofthese differencesare relatedto the menstrual cycle. Also, it has been proved that women can benefit from resistance training programs during pregnancy.Thischapterreviewsrecentscientificandpracticalknowledgerelating toresistancetraininginwomen,filling animportant gap inthe current literature. (cid:129) Nineteenth Chapter “Supplementation and Ergogenic Aids for Enhancing Muscular Strength Production.” The last chapter covers how to combine supplementation strategies and ergogenic aids with resistance training routines. While the existing literature has traditionally be focused on the use of these strategiestoenhancemusclemass,authorsinthischapterprovideauniqueand originalpointofviewonhowtomaximizeotherpotentialstrengthdeterminants instead of working on the structural factor. Thisbookoffersextensiveandtimelyinformationonresistancetrainingmethodsto strength and conditioning coaches, physicians, and doctors. Mainly intended to supportthemintheirdailypractice,itwillalso offer asource ofinspirationandan authoritative guide for improving the quality of their interventions. At the same time,italsoaddressesathletesorotherindividualswhowanttogaininsightsintoon how to improve their performance, prevent and recover from injuries, and treat some pathologies. The book includes many examples that will help trainers to set up training programs and the relevant quantifications for specific sports and populations, and to achieve the optimal development of the different manifestations of strength, specific for the needs of the single sport, athlete, or individuals. Seville, Spain Alejandro Muñoz-López Reims, France Redha Taiar Seville, Spain Borja Sañudo