Advanced Strength Training (KIN 266)

Department of Kinesiology

Tuesday/Thursday 11:00-12:20
Instructor:

Dr. Kira Werstein

Email:

kira@iastate.edu

Office Phone: (515) 294-8009

Location:

Forker 289

Office: 279b Forker Building

Lab Locations: 272 Lied or Olsen Bld.

Office Hours: M/W 12:00-1:00pm

Required Text:
T.R. Baechle & R.W. Earle (2008). Essentials of Strength Training and Conditioning (3rd
edition). Human Kinetics Publishers, Champaign, Ill.

Additional Text (optional-references):

V.M. Zatsiorsky & W.J. Kraemer (2006). Science and Practice of Strength Training (2nd edition).
Human Kinetics Publishers, Champaign, Ill.
T.O. Bompa & M. Carrera (2005). Periodization Training for Sports (2nd edition). Human
Kinetics Publishers, Champaign, Ill.
Additional reading material and information sources will be given in class (for example: strength
training websites and article links).

COURSE DESCRIPTION:
This course is designed to enhance the students' current level of knowledge and expertise to an
advanced level in the area of strength training and conditioning. In addition, this course will also
prepare students interested in taking the National Strength and Conditioning Association
Certified Strength and Conditioning Specialist's exam. The course will focus on the assessment
and implementation of training programs with strong emphasis on the areas of resistance
training, metabolic training, flexibility, reaction time, speed, and agility.

COURSE LEARNING OBJECTIVES/OUTCOMES:

The learner will:

Understand the basic biomechanics of movement during training; apply knowledge of

muscle structure and physiology to exercise selection and program design; and discuss
the physiological adaptations that occur through training (Outcome 1, Content
Knowledge Exams and Quizzes).

Determine appropriate testing techniques in the evaluation of athletes and their

performance; evaluate physical training strategies and attempt to challenge the traditional
methods of training and incorporate new and creative ideas to enhance your ability to
design physical fitness training regimens; and utilize scientific principles involving
periodization to develop daily training sessions and programs (Outcome 2, Discovery and
Critical Thinking1 Assignments #2 and #3).

Interpret and orally present knowledge of scientific literature relating to strength training;
distinguish between appropriate and inappropriate nutritional habits to enhance athletic
performance (Outcome 3, Communicaiton2 Assignment #1 and #3).

Understand the importance of organization, administration and leadership and their

importance in the development of a safe (ethical) and effective training program
(Outcome 6, Citizenship3 Exams and Quizzes).
1

Also meets outcome 4 (numeracy), 5 (technology)

Also meets outcomes 1 (content knowledge)
3
Also meets outcomes 1 (content knowledge)
2

GRADING:
Your grade for the course will be based on the following:
Quizzes (4 questions per quiz - .25 /question)

10 quizzes

Outside Assignment # 1: Group supplement research

Outside Assignment # 2: Journal/Article Reviews

10 pts
5 pts

3 Articles 5pt each

15 pts

Outside Assignment # 3: Program Development

20 pts

Mid-Term Exam

25 pts

Final Exam
Final course grade will be based on the following scale:
A = 90 100
B = 80 89.99

25 pts

C = 70 79.99
D = 60 69.99
F < 60

DESCRIPTION OF REQUIREMENTS:
Exams (mid-term and final) will be worth 25% of your final grade.
Quizzes (10) will be administered during the course of the semester. Each quiz will be worth
1% of the total final grade. Quiz material will be from previous lectures, labs, or reading
assignments. They will be very short (multiple choice), so you will have approximately 5
minutes to complete them.
Outside Assignment #1. This is a group project (about 4/group) examining the latest
supplements on the market and accounts for 5% of the final grade. Students will prepare a typed
3 page report that contains a narrative with applicable diagrams of the cellular mechanisms
involved in the proposed physiological effects of the supplement. Each of the steps below should
be included in the typed report with a cover sheet containing each participants signature. The
final section should be done individually since each team member may not agree with the rest of
the group. The 3 pages should include 2 pages of information on the supplement and 1 page
of your groups personal and professional opinions about the supplement. Groups cannot
report on same product.
*Group presentations during the class including the following information:
- Overview of the supplement and its purposed effects (physiological basis must
be provided in the report).
- Overview of usage suggestions/directions and cost of supplement.
- Review of the current research available on the supplement (if it is available).
- Personal and professional opinions about the supplement.
Outside Assignment #2. Each student will complete three journal/article reviews. This will
account for 15% of your final grade. These reviews will be typed. Each review will be one full
page (no more/no less), double spaced. Readings and due dates will be assigned by the instructor.
Reviews should include an overview explaining content of the article, what you learned from the
article, and questions or personal thoughts on the article.
Final Project/Outside Assignment #3.
This assignment will be worth 20% of your final grade. This report will be typed and
presented in a professional manner. Both a hard copy and electronic copy (via email) will
be required.
Overview:
Training program for any of the teams listed below. You will develop a 4 week training
plan. You will be required to include all aspects of training as if you are in control of the
program, keeping in mind that it takes place during the first 4 weeks of their off-season schedule.
The program should be designed/written as if you are handing it to the athlete before their
workout. Grades will be based on needs analysis/goals, use of specific exercises, warm-up
techniques, core-torso-activation work, exercise sequence, sets-reps, rest periods, proper
technique descriptions, creativity, practicality, spotter requirements/safety, and rationale for
each aspect of the program.
Factors to consider:

1. Each team has a 12 week off-season, you are designing the first 4 weeks
2. You can choose what group within the team you are working (beginners,
intermediate, advanced)
a. Example: freshman group that has never trained or a 4th year senior
3. You can choose as many days as you see necessary to train each week
4. Athletes are injury free
5. No time restrictions
6. No equipment restrictions
Assignment Requirements:
1. Paper copy of training program that includes all aspects of training
a. This should be typed/printed as if you are handing it to the athlete to follow
for their workouts
2. Five minute presentation on your training program
a. Including description of program / methods used / explanation of volume,
frequency, intensity / goals of program / purpose and explanation of additional
speed, plyos, conditioning work
b. Overview of entire plan and reasons to support why and what you are doing
SPORTS
Womens: Softball / Tennis / Track & Field / Volleyball / Basketball / Soccer
Mens: Football / Wrestling / Track & Field / Basketball
CLASS ATTENDANCE:
Attendance will be taken daily. Students are expected to be in class on time and participate with
enthusiasm. Proper workout clothing should be worn for lab days. If you miss 5 or more classes
you will automatically receive a level decrease in grade (B to C, C to D, etc.) for the class.
NO make-up exams, quizzes, or assignments are allowed!
Disabilities:
Students with documented disabilities that affect their ability to participate fully in the course or
who require special accommodations will need to go to the Disability Resources (DR) Office for
coordination of your academic accommodations. The DR is located in the Student Services
Building, Room 1076. Their phone number is 515-294-7220, or email
disabilityresources@iastate.edu. Retroactive requests for accommodations will not be honored.
Electronic devices:
Please silence cell phones/electronics during class.

Schedule
The following schedule is tentative and is intended to give you an idea of the topics that
will be covered. Changes may be made as the semester unfolds. You will be notified of changes
through announcements made in class and/or via e-mail.
No

DATE

TOPIC

READINGS

Tuesday,
January 14

Syllabus-Assignment Review/Career Path-Goal Discussion

Strength & Conditioning Philosophy Overview
Assignment: Career Goal Summary DUE Jan 21

Thursday,
January 16

Testing Procedures & Evaluation

MEET AT LIED REC

Chapters 11
& 12

Tuesday,
January 21

Warm-Up Methods/Core-Torso/Recovery-Flexibility
MEET AT LIED REC

Chapter 13

Thursday,
January 23

Quiz #1
Fusionetic/FMS-Gray Cook Video
Nutrition/Supplements/Performance Enhancing Substances
Assignment #1 given: Supplement Project - Assign
Groups and Products

Chapters 9 &
10

Tuesday,
January 28

Resistance Training Technique/Methods

MEET AT JACOBSON ATHLETIC WEIGHT ROOM

Chapter 14 &
15

Thursday,
January 30

Resistance Training Technique/Methods

MEET AT JACOBSON ATHLETIC WEIGHT ROOM

Chapter 14 &
15

Tuesday,
February 4

Quiz #2
Video - Westside BB / USAW
Resistance Training: Program Design/Philosophy

Chapters 4, 7,
& 19

Thursday,
February 6

DUE: Assignment #1
Class Presentations/Discussions

Tuesday,
February 11

Continue Assignment #1 Presentations/Discussions

Video - Supplement/Nutrition Documentary Bigger,
Stronger, Faster

10

Thursday,
February 13

Finish Supplement/Nutrition Documentary Bigger,

Faster, Stronger
Resistance Training: Program Design/Philosophy

Chapters 4, 7,
& 19

11

Tuesday,
February 18

Quiz #3
Plyometric Training/Speed/Agility Development
Assignment given: Outside Reading #1 Paper (Nutrition),
DUE FEB 27
MEET AT LIED REC

Chapters 16
& 17

12

Thursday,
February 20

Plyometric Training/Speed/Agility Development

MEET AT LIED REC

Chapters 16
& 17

13

Tuesday,
February 25

Quiz #4
Plyometric Training/Speed/Agility Development
DUE: Outside Reading #1

Chapters 16
& 17

14

Thursday,
February 27

Class Training Session

MEET AT JACOBSON ATHLETIC WEIGHT ROOM

15

Tuesday,
March 4

Class Training Session

MEET AT JACOBSON ATHLETIC WEIGHT ROOM

16

Thursday,
March 6

MID-TERM EXAM

17

Tuesday,
March 11

Guest Speaker: ISU OLYMPIC SPORTS S&C

Assignment given: Outside Reading #2 Paper (Boyle),
DUE MAR 27

18

Thursday,
March 13

Guest Speaker: ISU OLYMPIC SPORTS S&C

Tuesday,
March 18

SPRING BREAK NO CLASS

Thursday,
March 20

SPRING BREAK NO CLASS

19

Tuesday,
March 25

Quiz #5 - Guest Speakers

Mid-Term Exam Review / Q&A
Alternative Methods of Training: Strongman/West Side
Methods/Local Facility-Programs

20

Thursday,
March 27

Quiz #6
Age and Sex Related Differences in Training
Reading: Science & Practice of Strength Training book
DUE: Outside Reading #2 (Boyle Book Review)

Chapters 9,
10, & 11

21

Tuesday,
April 1

QUIZ #7
Adaptations to Anaerobic and Aerobic Endurance Training
Discuss Final Project Assignment

Chapters 5, 6,
& 18

22

Thursday,
April 3

QUIZ #8
Motivation & Psychology of Athletic Preparation &
Performance/Rehab & Reconditioning

Chapter 8 &
20

23

Tuesday,
April 8

Class Training Session & Review

MEET AT JACOBSON ATHLETIC WEIGHT ROOM
Reading Assignment given: #3 (website article review),
DUE APR 22

24

Thursday,
April 10

QUIZ #9
Facility Organization/Risk Management - Chapter 21
Developing Policies and Procedures - Chapter 22

25

Tuesday,
April 15

Class Training Session & Review

MEET AT JACOBSON ATHLETIC WEIGHT ROOM

26

Thursday,
April 17

QUIZ #10
Early Final Presentations - Extra Credit Training
DUE: Reading Assignment #3

27

Tuesday,
April 22

CLASS TRAINING
MEET AT JACOBSON ATHLETIC WEIGHT ROOM

28

Thursday,
April 24

Final Project Presentations

29

Tuesday,
April 29

Final Project Presentations

30

Thursday,
May 1

Final Project Presentations

31

Week of
May 5th

FINAL EXAM TBD