ch 19 Flashcards
overload in strength and power
ROM, intensity, frequency, duration (volume) OR technical requirements (challenge the nervous system)
how to maximize potential for transfer-of-training effect?
must use reasonable levels of movement pattern specificity and overload
sport demands– attributes of the sport that can be implemented into the program
-mvmnt patterns
-regions of force production
-ballistic mvmnts
-common sites of injury in the body
Assessment of the athlete
-testing battery
-training status
-experience/background
Novice lifters
untrained, no recent (several yrs) resistant training
2-3 training days
5 reps
or 8-10 reps
establish good habits: form, low intensity, high volume
Intermediate lifter
6 months structured resistance training
needs more rest bc higher intensity
need more variety
Advanced lifter
at least 1 yr structured training
need more variety
can train closer to 1 RM
Primary vs assistance
primary= recruit one or more large muscle groups, multi-joint
assistance= recruits smaller muscle areas and only involve one joint
structural exercise
loads the spine
ex. squat
Advanced training frequency
4-7 days/week
not all strength training!!!
disadvantage of split routines
no neuroadaptation
if we have 3 workouts in a day:
1st= speed
2nd= sport workout
3rd= strength
Relative intensity
% 1RM
intermediate and advanced
exercise intensity is expressed as
load (kg or lb) in strength
and
watts in power exercises
what does %1RM depend on
-multi/single-joint?
-is body mass involved?
-large ROM or small ROM?
-is mvmnt ballistic or non-ballistic?
non-ballistic mvmnt: peak power
40-60% of 1RM
for semi-ballistic mvmnts: peak power occurs at
70-85% of 1RM
ballistic: peak power
0-40% of 1RM bc not using external load
–> jumping and sprinting
readiness of the athlete
it is about perceived effort
training density
frequency of training per session, per day, per week…
training volume
total work performed:
number of reps and sets/exercise
number and types of exercises used
frequency that exercises are repeated in
volume load
summing the product of the load and the number of reps for each set
true 1RM can only be done w highly trained individuals: what to do instead?
Reps in reserve approach
= how many reps left relative to what they think they can do
a balanced strength training includes
exercises from all the fundamental movement patterns (squat, lunge, push, pull…_
Core exercises will involve
“anti”
using trunk stabilizers to resist
Repeat effort method for hypertrophy
-non-maximal load to FATIGUE
-non-ballistic
-short rest
-usually 8-12 reps
Maximal effort method for strength
-goal= improve neuromuscular coordination + max force production
-higher loads= more than 85% 1RM
-long rest periods= 3min+
-non-ballistic, multi-joint
Dynamic effort method for power
-low reps, short recovery
-non-maximal load
-ballistic
How to train for muscular power
need a good base (strength and coordination) first
-low resistance
-semi-ballistic or ballistic
increase velocity= decrease force
–> increase power!!
power= force x velocity
Velocity based training (VBT)
measuring the speed of the barbell
-mean velocity= measured during concentric phase
-peak velocity= use ballistic exercises
Power training exercises
high velocity, acceleration continues until end range of motion
methods of developing power
- use full acceleration
-exercises that involve powerful triple extension - use accomodating resistance
-use bands/chains in non ballistic lifts
-decreases decceleration phase - use of complexes or contracting resistances
-alternate heavy resistance strength w lighter resistance power exercises - use plyometrics
-stretch-shortening cycle
-pre-stretch is small , no delay between eccentric and concentric (stored potential energy in tendons)
-one of the best ways to develop power
advice on periodized schedules
keep exercises the same within each phase so adaptation can occur
no more than 2 high intensity days in a row
transition phase= decrease volume load by 50-70% (decrease sets)
be able to adapt program depending on client as they progress
