Trainig Programme Flashcards
0
Q
Hypertrophy training
A
Novice 60-70%
Elite 80-90%
1
Q
When are strength gains see
A
Novice 40-60%
Elite over 85%
2
Q
Strength endurance
A
Novices 60%
Elite 60-70%
3
Q
How to get changes on force velocity curve
A
85-100% to improve force
30-60% upper body velocity
10-60% lower body
4
Q
Pure power loading
A
1-3 sets
40-70%
1-6 reps
5
Q
What is training volume
A
Number of sets x reps
6
Q
What is volume load
A
Load lifted x sets and reps
7
Q
For total body how many sets
A
3-6
Upper 6-9
Lower 6-9
8
Q
What areas require 3-6 exercises
A
Chest
Back
Shoulders
Core
9
Q
What areas require 2-5 exercise
A
Biceps
Triceps
Forearms
Calf
10
Q
3-7
A
Quads
11
Q
Rest amounts
A
Pure strength 2-5mins
Hypertrophy 1-3mins
Strength endurance 1-2mins or less than 1 min
