RESISTANCE- Programming Tools Flashcards
single-set system
performing 1 set of a given exercise (rather than performing multiple sets of an exercise)
single-set system example
HIT, made famous by Arthur Jones
multiple-set system
performing multiple sets of an exercise before moving on to subsequent exercise
multiple-set system example
German volume training
complex set
combining a strength exercise followed by a power exercise
-ex: squats followed by depth jumps
idea behind complex set
the 1st exercise facilitates the 2nd; the resistance exercise preps the CNS so that type 2b fibers are available for more explosive training
-uses POST-ACTIVATION POTENTIATION
-myosin light chains are phosphorylated, causing cross-bridges to go faster, causing higher power + force outputs
-as soon as light chains start phosphorylating, they start losing that phosphorylation- only takes around 5 minutes to lose the significance of post-activation potentiation
-1-2 min after doing the 1st exercise, you want to do the 2nd
corrective complex set
combining a strength or power exercise followed by a corrective exercise
-ex: squat followed by ASLR w/ assistance
when do we use corrective complex set
when we are concerned if someone has a muscular imbalance that could be affected by a difficult exercise
-typically, resistance exercise followed by mobility exercise
compound set
-performing 2-3 exercises of similar muscle groups with minimal or no rest between sets
-ex: chest press followed by pushups
-same muscle group, typically do the big exercise 1st followed by a small exercise
what goal does compound set improve
ENDURANCE
-then hypertrophy
circuit training
performing 1 set of multiple exercises before repeating
-ex: total body circuit, in a single-set system
-quick
-hard to progress
supersets
performing alternating exercises for opposing muscle groups with minimal or no rest between sets
-ex: triceps extensions followed by bicep curls
-not recommended for novices
what goal do supersets improve
hypertrophy
pyramid loading
increasing training resistance progressively + then decreasing
-ex: bench press
-set 1- 185lbs for 10 reps
-set 2- 200lbs for 6 reps
-set 3- 225lbs for 3 reps
-set 4- 200lbs for 6 reps
-set 5- 185lbs for 10 reps
-explores the range of the primary goal
-ex for hypertrophy: 12-10-6-10-12
drop sets
-performing a set to muscular failure with a given load + continuing immediately with a lighter load
-idea behind this is that you are using the size principle in reverse
heavy negatives
performing eccentric only work with a load greater than possible for concentric 1RM
-eccentric is more critical for hypertrophy than concentric
-ex: load: 105% 1RM + tempo: 0/0/4
what goal do heavy negatives improve
STRENGTH
-then power + hypertrophy
forced reps
performing additional reps past volitional fatigue with the help of a spotter
cluster sets are also called
rest-pause sets
cluster sets
utilize inter-repetition rest intervals of 10-30 seconds
-ex: reps: 5/10 + rest time: 120/30 seconds
what goal do cluster sets improve
-strength
-hypertrophy
-power
accomodating resistance
-incorporating bands + chains to free weight exercises to stress the entire ROM for the exercise
-cam systems off variable resistance that can be viewed as variable resistance
partial ROM
-performing an exercise in partial ROMs to increase strength at a particular joint angle
-have more continuous time under contraction + avoid problematic areas of the ROM
-can be used for a sticking point or PT, but we typically don’t want to use this; just a tool to isolate a specific movement
-ex: barbell elevated on blocks
what goal does partial ROM improve
none
