LEC5: Programming for Physiological Adaptations - Strength

Question 1

What contributes to strength development?

Answer 1

Muscle cross sectional area > > Hypertrophy

Neural Efficiency
~ 4-6 weeks of structured training (Deschenes et.al., 2002)
– Early adaptations to novel stimulus
– Technical refinement
– Synchronization

Question 2

With any novel task initially…

Answer 2

“early increases (in strength)… are associated mainly with neural adaptation such as improved coordination or learning and increased activation of prime mover muscles” (Sale, 1988, pp.
S142)

Question 3

Neural Adaptations – Firing Frequency

Answer 3

RT allows MU to maintain consistent firing intervals at lower rates = maintain forceful contraction for longer periods of time

Higher threshold MU (requiring more neural input) able to fire longer before firing intermittently or shutting off

Question 4

Neural Adaptations – Specificity to Velocity

Answer 4

Max RFD
– EXP > HRT

Peak Force
– HRT > EXP

MU Activation
– EXP > HRT @ early & peak onset

Question 5

Neural Adaptation – Increased Synchronization

Answer 5

Synergists and Antagonists
– Untrained
– Strong and rapid movements
– Highly precise

increased antagonist activation

Question 6

What contributes to Strength Development?

Answer 6

• Muscle cross sectional area > Hypertrophy
• Neural Efficiency
• Fiber type concentration

Question 7

What is Strength?

Answer 7

“The ability of a given muscle or group of muscles to generate force under specific conditions” (Siff, 2003).

Force = mass x acceleration

Question 8

Max Strength = _____% 1RM

Answer 8

90-100%

Question 9

Strength Speed = _____% 1RM

Answer 9

80-90%

Question 10

Peak Power = ______% 1RM

Answer 10

30-80%

Question 11

Speed Strength = _______% 1RM

Answer 11

30-60%

Question 12

Max Velocity = ______% 1RM

Answer 12

<30%

Question 13

General Strength

Answer 13

• Overlaps with hypertrophy with greater emphasis on >70% RM
• Builds capacity
• Improves many performance qualities
• Ideal for low training age
  – Can be the focus for multiple successive mesocycles
  (Max Rep Exhaustive)

Question 14

Loading Strategies for Strength

Answer 14

Training to failure
– Not all it’s made out to be?
– velocity based training very helpful

Combined heavy and light load
‘Surf the curve’
– General Strength realm > 50-90%
* Adjust tempo, sets, reps appropriately

Question 15

What is Maximal Strength?

Answer 15

Compound free weight lifts with high loads and low reps

Question 16

What is Maximal Eccentric Strength

Answer 16

The use of negatives to allow you to go supra-maximal for the eccentric portion of the lift