Periodisation and planning Flashcards
what is specificity?
the type of physiological demand placed on the body will dictate the specific adaption that will occur
what is overload?
an above-normal stress or load applied to a muscle or muscle group to elicit an enhanced training response
what is progression?
to continue seeing gains and improvements from an exercise program, the intensity of the exercise must gradually become increasingly more challenging
what is reversibility?
once intitule neuromuscular adaptions have occurred, without regular strength training muscles may atrophy and become weaker
training residuals: aerobic system?
detraining (back to base line): 30+/-5 days
description: \+ Mitochondrial density \+ Capillary density \+ Aerobic enzyme \+ Glycogen storage
training residuals: anaerobic system?
detraining (back to base line): 18+/-5 days
description:
+ Anaerobic enzymes
+ H+ Buffering
+Glycogen
training residuals: maximal strength?
detraining (back to base line): 30+/-5 days
description:
+ neural mechanisms
+ myofibrillar density FT
training residuals: strength endurance?
detraining (back to base line): 15+/-5 days
description:
+ myofibrillar density ST
+ aerobic/anaerobic enzymes
+ lactic acid tolerance
training residuals: maximal speed?
detraining (back to base line): 5+/-3 days
description:
+ motor control
+ neuromuscular function
+ phosphocreatine storage
what is periodisation?
“Programme variation in the training stimuli with
the use of planned rest periods to augment
recovery and restoration of an athlete’s potential.”
“Long-term cyclic structuring of training and
practice to maximize performance to coincide with important competitions.”
Periodisation-central concepts:
• Volume (i.e. time) • Intensity (i.e. kg, %1RM speed etc.) • Recovery periods • Frequency • Exercise selection
LOAD = Volume x Intensity
some available calculations: squat snatch?
Sets: 3 Reps: 5 Load (kg): 90 %RM: 67 total Reps: 15 equation 1: 1350 equation 2: 1005
some available calculations: snatch pull (from floor)
Sets: 3 Reps: 5 Load (kg): 120 %RM: 60 total Reps: 15 equation 1: 1800 equation 2: 900
some available calculations: snatch pull (from knee)
Sets: 3 Reps: 5 Load (kg): 120 %RM: 65 total Reps: 15 equation 1: 1950 equation 2: 975
what are the 2 equations?
Equation 1 – VL (kg) = Number of Sets x Number of reps x Mass lifted (kg)
Equation 2 – VL (kg) = Number of Sets x Number of reps x % 1RM