resistance training Flashcards
ACSM frequency for resistance training
2-3 days a week with 48hrs in-between
Total body workout recommendations
- perform large muscle groups before small
- perform multiple joint exercises before single joint
- performance total body exercises before basic strength exercises
- perform upper and lower body exercises
- stagger some exercises targeting different muscle groups in between sets of other exercises
ACSM how much should each muscle group be trained for sets
2-4 sets (4 more effective than 2 but even single set per ex will sig improve muscle strength)
ASCM rest interval bw sets
2-3mins
Training to failure
-might allow adavanced lifters to break through training platues when incorporated periodically into short term macrocycles if not then train to fatigue
Training at higher levels of fatigue may and recomandation
- stim greater pro synthesis
- increase IGF1
- maximize number of active MUs
limite to 6 weeks at a time or less
imporatnce of periodized training
- variation in program design to optimize the training stim
- helps maintaine fatigue
- critical for subsequent adaptations to take plave
- allows athletes to reach peak at the right time
Classical model of periodization
- high training volume initially
- reduction in volume with each phase in succession
- designed to maximize strength and power
-phases: hypertrophy, strength, strength/power, peak
undulating model of periodization
- enables variation in intensity + volume within each 7-10 day cycle
- only one characteristic is trained in each workout
reverse linear periodization
intensity decreases + volume increase with each successive phase
Matveyevs model of periodized training
- prepatory phase
- competitive phase
- transition phase
macro/meso/microcycle
macro- extended training period (1y)
Meso- several weeks to months of training
Slyes general adaptation syndrome
- shock or alarm phase
- resistance phase
- exhaustion
endurance plan
Prep- volume/intensity low base- volume high/intensity low build- volume/intensity both high peak- volume/intensity high taper- volume down/ intensity up
How much is volume reduced in a taper
50-90%
slight decrease in intensity
expected gains from a taper
- 20% increase in power
- 10-25% increase in CSA
- 1-9% increase in vo2
- 8% increase in running economy
what does plyometric training do for you
increases
- performance
- jumping height/power
- spriniting ability
- agility
- peak isokinetic strength
- muscle hypertrophy
what are plyometrics
rapid eccentric contraction followed immediatly by a rapid reversal of movement w a concentric contraction of the same muscle
goal of plyometrics
decrease amount of time required between the eccentric movement contraction and initiation of the overcomming concentric contraction
traditional combination training
training power exercises at the beginning of a workout session before strength
Compound training
performing plyometrics on one training day and strength training on another
complex training
several sets of heavy strength training followed by lighter power movements (jumping/jump squats)
contrast training
alternating strength and power training set to set
-good for explosiveness
guildlines for plyometric programs
- sound technical foundation
- should be specific to goals of the athlete
- quality of work is more important than quantity
- the greater the exercise intensity level, the greater the recovery time
two things plyometrics positively effect
- develop of neuromuscular responses
2. increased neuromuscular coordination
