ABSTRACT
Improving health and performance during resistance training is a multidimensional concept. Once the weight training program has been properly designed and initiated, progression becomes the primary consideration. Variation in training, called periodization, is a very important concept for weight training. Common goals associated with weight training are increased muscular strength, power, endurance, speed, coordination and balance, hypertrophy, and reduced percent body fat. The inclusion of both concentric and eccentric actions in weight training is important for increasing dynamic muscular strength, increasing muscle size, and reducing the effects of detraining. The contraction velocity used to perform dynamic muscle actions affects the adaptations to resistance training. Success in weight training depends on the proper manipulation of the acute program variables in accordance with specific training needs and goals. In addition to the design of weight training programs, which include optimal periods of rest and recovery, proper nutritional intake is of equal importance for optimal athletic performance.
