L13, Strength Programming Flashcards
What is the main focus for improving athlete performance?
Strength (force), power (rate of force production)
What is dose response relationship?
Cost: Benefit analysis
(e.g., most efficient effective at a certain dosage before cost per unit gets too high)
What determines the intensity threshold?
The rate at which ATP is used for energy
What is volume?
The volume of training refers to the number of sets performed per muscle group, per workout
True or false, intensity (%1RM) and volume are inversely related?
True
High velocity strength can only be achieved with?
High to very high intensity training
How many times a week should strength be trained?
3x
How many times a week should power be trained per week?
4
Is training to failure required for strength?
No
How long should you rest for when training strength/power, hypertrophy, and endurance?
- 2-5 mins
- 30-90 sec
- 20-30 sec (HIIT) or 2+ min
What is interference?
Modalities may interact in a way that has a negative impact on the expression
Give an example of concurrent training for strength and power i.e., combining heavy strength with light ballistic training:
- 90% Squat
- 15-30% Jump squats and power cleans
What training modality have. no effect on each other?
- Strength and power
- Strength and hypertrophy
What is regional hypertrophy?
The most active compartment of a muscle will grow the most
What does phase potentiation state?
Training should be arranged in a logical sequence of phases
