Week 8 Seminar - Concurrent Training Flashcards
How much time should be left between endurance and strength training ?
Following an endurance training session ideally 24 hours should be left aster this however if longer is available do that.
Following strength training 3-6 hours is recommended as molecular signalling systems are up regulated. It should be suggested to use 6 hours as a minimum.
With untrained athletes this is not as important as they are still going to get some of the desired adaptation.
What mode of endurance training best avoids interference ?
Cycling
What nutritional strategies might help avoid interference ?
- Carbs post training to limit AMPK
- Intake of protein to stimulate protein synthesis
What order should strength and endurance sessions be prescribed in within the same day ?
If Strength or muscle is the goal then perform this session first.
If endurance is the goal then perform this first.
In theory it would be best to do the strength training first as it has a shorter interference period
How should endurance training be prescribed to avoid interference ?
Low volume HIIT or SIT to reduce the level of AMPK activation which can inhibit MTOR. You Can still achieve aerobic type adaptations with HIIT or SIT but you need to manipulate the rest times and intensities.
If strength development is the priority, how much endurance training should be performed for
maintenance ?
A ratio of either 2:1 or 3:1 strength session for every endurance session.
If endurance was the priority it is either 1:1 or 1:2 in favor of the endurance.
What is the impact of training status on levels of interference ?
Th more highly trained you are the more interference will occur, whereas untrained individuals experience high molecular signalling following training so get large adaptation for little volume.
