Resistance training Flashcards
Cornerstones of training
- Law of individualisation
- Accommodation
- GAS principle
- Progressive overload
- Use/disuse
- Specificity
What can be used to manipulate overload?
- Exercise selection
- Load
- Volume (reps/sets)
- Rest
- Speed
- Tempo
Strength is specific to…
- Contraction mode
- Velocity
- Load
- Stability
- Joint angle
- Force vector
- Muscle group
Scientific principles
- Length-tension relationship
- Force-velocity curve
- Force enhancement during lengthening
Force enhancement during lengthening
- Muscles can produce up to 150% more force during lengthening compared to shortening
- We are approximately 125-130% stronger when we lower weight under control
Neutral determinants
- Fibre type
- MU recruitment
- Firing frequency
Hypertrophy
- Muscle damage
- Metabolic stress
- Mechanical load
Strength and power
- Loads to be heavy
- Long recoveries for maximal output
Coach responsibility
- Analyse event
- Analyse athlete
- Set goals
- Create plan
- Monitor/audit
Exercise considerations
- Contraction mode
- Velocity
- Load
- Stability
- Joint angle
- Force vector
- Muscle group
Lower body force output
Heavy load, multi-joint, simple patterns
Increased trunk stability during COD
Unstable, co-ordination, full chain
Increased quadricep CSA
Metabolic stress, muscle damage, isolation
Prevent knee valves on landing
Increase GM activation, stable, full chain
Deadlift choice
- Full posterior chain
- Largest anti-flexion
Hip thrust choice
- Glute development
- Heavy load as minimal technique
Back squat choice
- Increased thoracic mobility
- Increased external rotation
- More glute recruitment than front squat
Front squat choice
- Anteriorly loaded bar
- Increased ROM
- Increased anti flexion
- Increased need for lat and wrist mobility
Leg press choice
- Minimal technique
- Maximal loading
Split squat choice
- Most stable single leg exercise
- Allows heavier loading
- Simple introduction to single leg exercises
Bulgarian split squat choice
- Increased instability
- Increased single leg load
- More glute medius and Maximus activation
Front rack split squat choice
- Increased anti-flexion
- Shifts load anteriorly
Single leg squat choice
- Purely single leg
- Increased trunk activation
- Stability required
Forward lunge choice
- Eccentric load through quads
- Negative shin angle
Reverse lunge choice
- More posterior chain development
- Reduced eccentric
- Positive shin angle
Walking lunge choice
- Benefit of forwards and reverse lunges
Lateral lunge choice
- Frontal plane dominant
- Specificity of training
BB step up choice
- Strength through full ROM
- Concentric dominant
DB step up choice
- Remove need for Tx mobility
- Increase grip strength
Lateral step up choice
- Less momentum generated from supporting leg
- Purely unilateral
Asymmetrical loaded step up
- Increase anti-lateral flexion trunk strength
