advanced strength training methods-unit 4 Flashcards
what is contrast training?
alternating sets of strength and power. A heavy load of 85+% of 1 RM for strength (bench press, squat), then a 30-45% of 1 RM for power such as vertical throw or jump
what are the effects of contrast training?
acute: post activation potentiation, chronic: power enhancement and some strength enhancement
what is accommodating resistance?
also called varying resistance, its where we change the resistance throughout the ROM. we can do this with bands, chains, and weight releasers.
how do we use bands in accommodating resistance?
with an ascending strength curve usually like BP or squat. we can put these bands anchored on the bottom or even up above. the bands make it harder at the top.
how do we use chains in accommodating resistance?
similar to bands, gets lighter as we go down
how do we use weight releasers as accommodating resistance?
we add them and they fall off when they get to the ground. can only do with 1 rep usually or we have to get up and put them back on every time. the problem is they also dont gradually decrease the weight, it all falls off at once.
what is ROM training?
work on what is difficult for us. we can do sticking point training or partial ROM.
what is sticking point training?
rate limiting point. we do this to increase strength at our weakest point. we can set the pins on a bench press to where our sticking point is so we have to lift from there everytime.
what is partial ROM training?
only going down a little bit (often at the top of an extension exercise), maybe in a squat load up way more than normal and go down 3 inches. this is so when we do our 1 RM it feels lighter. we do this to increase neurmuscular strength.
what is excess ROM training?
a defecit deadlift is an example. we do this to strengthen the weak point at one end of the ROM. we stand up on blocks so we have to bend down further to pick up the bar from the ground. this is for people with sticking point at bottom,can also do this by using cambered bar for BP but can injure pecs.
what is isometric training?
static holds at either end of the ROM. we usually do it with more weight than we could ever move. helps neuromuscular, core and stabalizer strength, muscular stregth
what are some examples of isometric training?
standing at the top of a squat position for X seconds. or holding the bar at the chest in a BP for X seconds. can also push against an immovable object at a certain angle for certain seconds.
why would some people not do these advanced strength training techniques?
- the risk is great. 2. they dont need this specific type of stimulus for gains.
what combo of bands and weight do we want for max strength?
light load, heavy bands. because at the bottom we want to push up explosively and quickly becuase you know how heavy it is going to be at the top!
what is the goal of stress in advanced training?
provide optimal stress to the body that has already experienced and adapted to over the years. we need to provide a new stress to the body. -involved neuromuscular stress if they still want to improve strength and power
what are heavy negatives?
it is eccentric training, we use a resistance that is more than we could ever do concentrically. eccentric can handle 140-160 % of 1RM concentric. causes damage of the muscle in a good way.
what are 2 ways to do heavy negatives?
partner assisted or rack pins. it is very fatiguing on a partner though to get the weight off. we can also set the pins where we want to stop, it is pretty safe to do it this way. then we can sneak out from under the bar.
what are the effects of heavy negatives?
it is a very potent stimuli. neuromuscular effects. as well as muscular because of micodamage- DOMS- delayed onset of muscle soreness. even worse the second day!
what are some risks with heavy negatives?
increased stress means increased strain and may lead to failure such as injury or tissue damage. typically should be 1 single- should never do more than 3 singles.
what are paused repetitions?
pause for a couple weeks and then go back to touch and go. may have an added benefit to the stretch reflex because we get so used to pausing then when we go back to regular there is an added kick.
what are occilatory movements?
going through a short range of motion for X amounts of seconds. go really fast like a shake weight
what is vibration training?
can cause injury, there is a machine for it, chainsaws, jack hammers, it is thought to enhance neuromuscular factors as well as enhance bone strength. when you get off it you feel it. but it can be easily overdone.
what is cluster training?
instead of doing a single set of 3 reps. do 3 single reps with only 5 or 10 seconds in between. quality is a little higher because of the rest in between. maybe rack everytime and then that can be our break.
what is real time tracking of movement velocities?
tendo units tell us the exact speed of the bar. if we know weight we can get an actual power output. real time we will know rep to rep data. it will tell us when a speed drops below where we want it. it aids us in providing optimal stress to the CNS
what is autoregulation?
determines the persons state of readiness of CNS. and then plans the exercise accordingly. if you are fatigued, change your daily routine. it is to accommodate our freshness. an example is using an RPE for strength training. “how hard was is”
what is ischemic or occulsion training?
block so no blood getting down there and excerise that area.
why is it easy to overtrain the CNS?
because the symptoms are not always obvious, usually just a decrease in performance. we will know if after-if we feel like crap. how big is their sink? it also depends on the person
