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Basic Weight Training

Basic Weight Training. Chapter 1. There are two kinds of people—those who think they can and those who think they can’t . . . They’re both right. —Henry Ford. Brief History of Weight Training. Chou dynasty (3600 BC), China: Soldiers took weight lifting tests

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Basic Weight Training

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  1. Basic Weight Training Chapter 1

  2. There are two kinds of people—those who think they can and those who think they can’t . . . They’re both right. —Henry Ford

  3. Brief History of Weight Training • Chou dynasty (3600 BC), China: Soldiers took weight lifting tests • Strength feats of athletes carved on rocks in Mesopotamia (Iraq) • Strength training practiced by Greek, Roman, and Medieval soldiers • Weight training books published in Germany, England, and Scotland, 1531 to 1863 • Eugene Sandow popular strongman in late 1800s

  4. Milo of Kroton: Father of Weight Training • Famous Olympic wrestler: Won wrestling event in 6 different Olympics • Known for great strength and feats of strength • Father of progressive overload: Lifted calf daily until fully grown • Greek war hero

  5. Dr. Gustav Zander, Sweden: Developed more than 70 weight machines. The same design is still used in some modern units. Opened training institute in 1865. • Bernarr McFadden (1920s): Encyclopedia of Physical Culture, Physical Culture magazine • Charles Atlas Dynamic Tension Course (1920 to present) • Muscle magazines popularized bodybuilding and weight training: Muscular Development, Strength and Health, Muscle and Fitness • 20th Century: Western training methods emphasized bodybuilding; Eastern methods emphasized whole body exercises.

  6. Strength Training in Eastern Europe • Vladislav Krayevsky: • St. Petersburg Amateur Weightlifting Society (1885) • Introduced whole-body training techniques: regular workouts, progressive overload, cross training, sports psychology, and general wellness. • Registered weightlifters, 1960s: USSR 1 million; America 1000. • Russian scientists and coaches developed plyometrics and sophisticated workout cycles (periodization of training).

  7. Strength Training in the West • Sports scientists begin studying strength in 1800s. • Harvard Fatigue Lab 1926-1947 (DB Dill) • Cambridge (AV Hill) 1920s-50s • Delorme & Watkins (1948): progressive overload • ACSM (1954) • Important strength researchers (1940-1970): Berger, O’Shea, Golnick, Henry, Cureton • Fitness emphasis: aerobics and bodybuilding

  8. Benefits of Weight Training • Healthy, trim appearance • Improved quality of life • Improved muscle and bone health with aging • Improved cardiovascular function • Enhanced metabolism • Increased strength and power • Improved sports performance • Enhanced self-image • Competitive outlet

  9. Basic Weight Training Chapter 1

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