Lauren, Mark - You Are Your Own Gym Flashcards
What are the 6 Necessary Training Principles Behind Any Successful Program?
CONSISTENCY
RECOVERY
REGULARITY
VARIETY
PROGRESSION
OVERLOAD
What is the gatekeeper to long-term success?
CONSISTENCY:
We need to be consistent for years, even decades, with a good training program, diet, and adequate rest.
If you fall off the horse, get back on.
What are the two key question for RECOVERY?
Is there adequate rest built into the program, or will it cause you to overtrain?
See the More is Better myth for signs and symptoms of overtraining.
Why is REGULARITY important?
Regularity is important for the body to be able to adapt to the exercises.
The body thrives on regularity.
A program should consist of planned exercises performed at planned intervals, with planned intensity and planned repetitions.
Set goals and regularly and methodically do those exercises that get us there fastest.
The Air Traffic Control Instructor says:
“We need a system and then a plan—that’s when we’re dangerous.”
What is meant with VARIETY?
Variety means to vary the intensity, volume, and rest between sets. (Variety doesn’t mean different exercises every time we workout.)
We can do the same few exercises for each body part for years, adjusting the intensity using bodyweight exercises, different variations of the same movements and perform different types of workouts.
Which training principle is often overlooked?
PROGRESSION
This principle is used in a program that progresses from easier to more difficult movements:
- whether it’s more weight,
- a harder variation,
- more reps,
- less rest between sets,
- faster tempo (more reps/less time),
- or any combination of these.
Note:
It is also possible that a program progresses too rapidly, causing over-training.
What goes hand-in-hand with progression?
OVERLOAD:
Progression and overload go hand-in-hand, and the right amount of each is essential.
Why is overload important?
In order to change body composition and gain strength we need to put muscles under stress that they are unaccustomed to.
The body requires new stimulus to force it to adapt.
Then, when the adaptation has occurred, once again new stimulus beyond what was previously done is required.
What is the backbone & key ingredient to the Ultimate Strength Program?
The key ingredient to my program is PERIODIZATION:
Structured fluctuation of training volume and intensity.
Knowing why and how you should be doing each workout will give you the drive to:
- push through hard times,
- prevent burnout,
- give you the know-how to customize the program as your body changes and adapts.
Define Training Volume.
Number of sets multiplied by number of reps.
Define Training Intensity.
Difficulty of a movement.
For example, a One-Arm Push Up has a higher intensity than a Classic Push Up.
How do you increase athletic performance while avoiding common pitfalls such as overtraining and injury?
Variety, regularity, specificity, progression, overload, and recovery–the 6 necessary training principles–are affected by periodically switching from high-volume, low-intensity training to low-volume, high-intensity training.
A program should transition from a lot of relatively easy work to a smaller amount of more difficult work.
Myriad studies have demonstrated that periodized programs yield greater changes in strength and body composition than non-periodized programs that consist of little or no fluctuation in volume and intensity.
What are the eight fitness skills that this program develops?
Strength
Power
Speed
Muscular endurance
Cardiovascular endurance
Balance
Coordination
Flexibility
When is muscular endurance trained?
Muscular endurance is trained during the high-volume/low-intensity (HVLI) block, which is where my program uses “ladders” instead of rigid numbers of sets and reps.
What are “blocks”?
In a periodized program, particular skills–muscular endurance, strength, and power–are emphasized for set periods of time.
How do you train strength?
Strength is trained during
a medium-volume/medium-intensity block
with sets in the 6 – 12 rep range.
How do you train power?
Power is trained during
the low-volume/high-intensity (LVHI) block
with sets in the 1 – 5 rep range.
How do the blocks process?
The blocks progress
from HVLI to LVHI
by decreasing the number of reps and/or sets (volume)
while increasing the amount of resistance or the difficulty of movements (intensity).
What is Linear Periodization (LP)?
Linear Periodization (LP) is the traditional and most popular of periodizing programs.
LP progresses from HVLI to LVHI in a linear fashion in 2 – 4 week blocks.
As the total number of reps decrease and the difficulty of movements increase, the emphasis shifts from muscular endurance to strength and then finally to power.
The rest intervals between sets should increase along with the intensity as an LP program progresses through the different blocks.
How much rest is taken for the different blocks?
30 – 60 seconds of rest is taken during the muscular endurance block
90 – 120 seconds for the strength block
2.5 – 5 minutes for the power block.
The Linear Periodization (LP) is good for whom and why?
This method of periodization is good for beginners or those that have had a long time off.
It allows adequate time for joints to adapt to new movements and movement proficiency to develop during a gradual increase in intensity.
Jumping right into high-intensity movements is asking for trouble.
Additionally, HVLI training gives beginners great results, mainly due to an increase in movement proficiency, while preventing injuries and overtraining.
The HVLI block is the time to become familiar with exercises and their variations, giving you a lot of relatively easy practice.
What are the disadvantages of LP and why?
It has the disadvantage of letting the skills that aren’t being trained deteriorate in intermediate or advanced trainees.
Due to the long duration (2 – 4 weeks) of each phase, which emphasizes only one particular skill.
It also lacks the variety of other methods, which can lead to boredom.
How do you use Daily Undulating Periodization (DUP)?
Daily Undulating Periodization (DUP) trains a different skill each day by daily fluctuating volume and intensity.
An HVLI training day that emphasizes muscular endurance might be followed by an LVHI day that emphasizes power, and one that emphasizes strength the next day.
What are the advantages of the Daily Undulating Periodization (DUP)?
This method has a lot of variety–great for keeping your body guessing and your morale high.
It also prevents detraining of skills, because each skill is trained weekly.
Studies have shown that this type of periodization yields twice the strength gains of the traditional LP method.
Since all skills will be trained each week, beginning with week 1, DUP is only for those with adequate training to perform high-intensity workouts without injuring themselves.