Lecture 10: Resistance training principles Flashcards
8 training principles of resistance training
- Individualization
- Specificity
- Progressive overload
- Recovery
- Structural tolerance
- Dynamic correspondance
- Reversibility
- Maintenance
Individualization
Exercise selection, sets, reps and tempo should all be based on the training age, injury history and movement patterns of your client
Thinks to take in to account for individualization
Training goals
Training age
FMS score
Testing scores
Injury history
Equipment/facilities available
Time available in a week
Example of individualization
Reactive strength index (RSI)
Reactive strength index (RSI)
Jump height divided by ground contact time
Used to test speed and power athletes
Reactive strength
Athletes’ ability to change quickly from an eccentric to a concentric contraction (fast SSC)
Specificity
Trying to meet needs of the sport itself
Three main categories of specificity
- Bioenergetics
- Biodynamics
- Biomotor
Bioenergetics
What metabolic pathway is involved in their sport?
ie. ATP-PC, anaerobic glycolysis, aerobic
Biodynamics
Classification of exercises
ie. general to specific
Biomotor
Skills needed
ie. strength, power, stamina, speed
Classification of exercises (specificity -biodynamics)
- General preparatory exercises
- Specific preparatory exercises
- Specific development exercises
- Competitive exercise
- Event (actual sport)
**increases specificity as you move up pyramid
Types of progressive overload
- ROM
- Efficiency
- Volume
- Intensity of load
- Density
- Intensity of effort
- Frequency
- Increased relative volume
Recovery: Actualization of training model
General adaptive syndrome
1. Training overload
2. Acute fatigue
3. Functional overreaching
4. Nonfunctional overreaching
5. Overtraining syndrome
General adaptive syndrome phases
- Alarm phase
- Resistance phase
- Super compensation
- Overtraining phase
Why is the general adaptive syndrome important?
Foundation of all physical development and influenced by both physical and psychological stress
Alarm phase
Initial phase of training when stimulus is first recognized and performance decreases in response to fatigue
Resistance phase
Adaptation occurs and system is returned to baseline or above
Supercompensation phase
New level of performance capacity in response to adaptive response
Overtraining phase
If stressors are too high, performance can be further suppressed and overtraining syndrome can result
What is the BEST recovery?
Sleeping and nutrition
How long can it take to recover for athletes post game?
72 hours
Structural tolerance
Robustness of your system
ie. tissue tolerance and bone density to load
Ideal tissue tolerance
Increase tissue tolerance so that capacity meets demands
What happens if demand (load) exceeds tissue tolerance?
Injury
What happens if tissue tolerance drops below regular demand?
They have detrained
Can’t apply same load they’re used to so injury will occur
Dynamic correspondence
How do we carry over to the sport itself?
Dynamic correspondence 6 considerations
- Planes of motion
- Muscle groups
- Speed of movement
- Loading
- Energy systems
- Region of force production
Reversibility
Trying not to de-train
Residual training effects
How long you can maintain a motor quality without training it
Aerobic endurance training residual duration
30+/- 5 days
Maximal strength training residual duration
30+/- 5 days
Maximal speed training residual duration
5+/- 3 days
Maintenance
You can reduce training frequency and volume while still maintaining majority of the training effect
How many days per week do you need to RT to maintain strength?
1 day per week
Why is it important to understand training residuals?
Imp for programming when we may choose to apply a particular stimuli
