Chapter 23: Resistance Training for Clients Who are Athletes Flashcards
At least this many exercises in a program should mimic the movement pattern of each primary skill of the athlete’s sport
1
systematic process of planned variations in a resistance training program over a training cycle
periodization
the primary goals(2) of a periodization program
appropriately manipulating volume and intensity, and effectively selecting exercises
Typically only these types of exercises are periodized
core exercises
The largest division of a periodized program, which typically constitutes an entire training year but may also be up to 4 years
macrocycle
macrocycles typically comprise two or more of these, which are divided into several weeks to a few months
mesocycles
the number of these depend on the goals of the athlete and, if applicable, the number of sport competitions contained within the period
mesocycles
each mesocycle is divided into these, that can range from one week to four weeks, which include daily and weekly training variations
microcycles
this phase is used to develop a muscular and metabolic base for more intense future training using a resistance training program that includes both sport specific and non specific exercises performed at a high volume and a low intensity
hypertrophy phase
this phase is used to increase maximal muscle force by following a resistance training program that focuses on sport-specific exercises of moderate volume and intensity
strength phase
this phase is used to increase speed of force development and power by integrating sport specific power/explosive exercises of low volume and high intensity
strength/power phase
this phase is used to attain peak strength and power by performing a very high-intensity and very low-volume sport-specific resistance training program
competition or peaking phase
this phase is use to allow physiological and mental recovery through limited low-volume and low-intensity resistance training or the performance of physical activities unrelated to one’s sport
active rest phase
this is a vital factor that explains the advantage of performing the entire set of training phases three times in a single year instead of only once
concept of variation
doing this to the exercises selection for the same muscle group results in greater increases in strength and power than a program with no variation in exercises
variations
this type of programing involves gradual and continual increases in training intensity and gradual and continual decreases in training volume from one mesocycle to the next, but no variation in the assigned number of sets and reps within each mesocycle
linear periodization program
order of phases in a linear periodization program
hypertrophy/endurance phase strength phase strength/power phase competition phase active rest phase
this type of training model varies the intensity (load) and volume of the core exercises throughout the week
nonlinear periodization model
this training program involves within-week or microcycle vacillations in the assigned training load and volume
nonlinear periodization
order of a 4 day training schedule in a nonlinear periodization program
heavy day
light day
power day
moderate day
nonlinear periodiziation: this workout emphasizes muscular strength by assigning three or four sets of each exercise with a 3 to 6 RM load. To promote recovory, the personal training whould allow a 3-5 minute rest period
heavy day
nonlinear periodiziation: this day the lighter loads permit more repetitions, but they are still repetition maximums (eg. 10-15RMs). The athlete performs two to four sets of each exercise with a 1-2 minute rest perirod between sets and exercises
light day
nonlinear periodiziation: There are two load and repetition schemes for this workout, depending on the exercise. For power exercises, the athlete performs 3-4 sets of 2-4 reps with 30-60%1RM to allow higher movement velocites: all other core exercises are assigned the same number of sets but at 2-4RM. In addition, the personal trainer can include plyometric power exercises to develop the power component inm the training program of trained and experienced athletes. A 2-3 minute rest period between sets is a recommended to allow adequate rest for the power exercises, but the 2-4RM sets may require additional recovery time
Power day
nonlinear periodiziation: this session uses loads 5-10% lighter than on the heavy day, or at least a sufficiently reduced intensity that allows 8 to 10 repetitions for 2-4 sets of each exercise. A 1-2 minute rest period is recommended between sets and exercises.
moderate day
which training model is more effective at promoting muscular strength gains
nonlinear model
this training model is often used so that training can continue through the season
nonlinear model
During the in-season, training frequency is changed n this manor, and this aspect is modulated in relation to the number of competitive events and the volume of sport practice
frequency is reduced
and volume of exercise
