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
