Types of Muscle Training Part II

Periodization Superior to constant training Multiple workouts, programs, & modalities Emphasizes training stimulus change Developed through overload principle: Increase amount of stress to stimulate adaptations (SAID principle)

Superior to constant training

Multiple workouts, programs, & modalities

Emphasizes training stimulus change

Developed through overload principle:

Increase amount of stress to stimulate adaptations (SAID principle)

Periodization Classical- based off of Eastern bloc programs in 1950’s Four Phases: Preparation: increase strength/muscle size (high volume/low intensity) 1 st Transition: optimize power and skill proficiency (decrease volume, increase intensity) Competition (Peaking): sport specific, & demands of competition 2 nd Transition (Off-season): recovery and rehab, avoidance of complete detraining

Classical- based off of Eastern bloc programs in 1950’s

Four Phases:

Preparation: increase strength/muscle size (high volume/low intensity)

1 st Transition: optimize power and skill proficiency (decrease volume, increase intensity)

Competition (Peaking): sport specific, & demands of competition

2 nd Transition (Off-season): recovery and rehab, avoidance of complete detraining

Periodization Westernized version: Mesocylce: small number of training session with specific goal Microcycle: run of mesocycles Macrocylce: includes all cycles

Westernized version:

Mesocylce: small number of training session with specific goal

Microcycle: run of mesocycles

Macrocylce: includes all cycles

Linear Periodization Progressive overloads to cause linear increases in volume Theory: Develop muscle hypertrophy followed by improved nerve function and strength Variations between microcycles (rep range)

Progressive overloads to cause linear increases in volume

Theory: Develop muscle hypertrophy followed by improved nerve function and strength

Variations between microcycles (rep range)

Linear Periodization Volume and Intensity vary throughout entire macrocylce Begin with high volume/low intensity progress to low volume/high intensity Must be patient, do not progress too quickly General Preparation Phase recommended for beginners

Volume and Intensity vary throughout entire macrocylce

Begin with high volume/low intensity progress to low volume/high intensity

Must be patient, do not progress too quickly

General Preparation Phase recommended for beginners

Linear Periodization High volume/low intensity: hypertrophy which enhances strength later due to increased muscle protein Low volume/high intensity: larger demand for nervous system (motor unit recruitment) Increased strength

High volume/low intensity: hypertrophy

which enhances strength later due to increased muscle protein

Low volume/high intensity: larger demand for nervous system (motor unit recruitment)

Increased strength

Essentials of Strength and Conditioning, 2 nd ed. pg 515, fig. 22.2

Nonlinear Periodization More frequent variation to enhance training stimulus Volume and intensity can be varied more versus linear, especially assistant exercises Usually alternates hypertrophy and strength Allows for flexibility in schedule

More frequent variation to enhance training stimulus

Volume and intensity can be varied more versus linear, especially assistant exercises

Usually alternates hypertrophy and strength

Allows for flexibility in schedule

Nonlinear Periodization Rotate from very heavy, heavy, moderate, to light If session is missed, easier to pick-up vs being constrained by a certain mesocycle All in all LP and NLP provide for hypertrophy and strength Adherence is key

Rotate from very heavy, heavy, moderate, to light

If session is missed, easier to pick-up vs being constrained by a certain mesocycle

All in all LP and NLP provide for hypertrophy and strength

Adherence is key

NLP example

Other Protocols Circuit Training: machine work, 8-12 exercises, cycle through 1-3 times Enhances CV & muscular endurance with moderate strength gains One-set program: circuit fashion, 8-12 reps to failure (HIT program)

Circuit Training: machine work, 8-12 exercises, cycle through 1-3 times

Enhances CV & muscular endurance with moderate strength gains

One-set program: circuit fashion, 8-12 reps to failure (HIT program)

Other Protocols Multi-set system: 2-3 warm-up sets followed by several work sets For multi-joint: 5-6 reps w/ min. of 3 sets Must vary or plateau will occur Super-slow system: slow reps lasting from 20-60 sec. Theory: muscular tension enhances strength Usu. only 1-2 sets for isolated joint As rep time increases amount of resistance decreases ROM receives less optimal strength stimulus

Multi-set system: 2-3 warm-up sets followed by several work sets

For multi-joint: 5-6 reps w/ min. of 3 sets

Must vary or plateau will occur

Super-slow system: slow reps lasting from 20-60 sec.

Theory: muscular tension enhances strength

Usu. only 1-2 sets for isolated joint

As rep time increases amount of resistance decreases

ROM receives less optimal strength stimulus

Other Protocols Pyramid/Triangle Routine: start with either high reps and digress down or low reps and progress up Very time consuming due to rest factor Used for 2-3 exercises Super Setting: alternating 2 exercises Opposing groups or different joints or particular body part

Pyramid/Triangle Routine: start with either high reps and digress down or low reps and progress up

Very time consuming due to rest factor

Used for 2-3 exercises

Super Setting: alternating 2 exercises

Opposing groups or different joints or particular body part

Other Protocols Negative Resistance Training: lower more weight than you can in a concentric phase Believed to increase strength (very little research) Usu. only 105-110% of 1 RM Split Routine System: various body parts on different days Ex: arms, legs, abs- M-W-F / chest, shoulders, back- T-Th-Sa Allows for higher intensity of each group Keys on assistant exercises for all together strength

Negative Resistance Training: lower more weight than you can in a concentric phase

Believed to increase strength (very little research)

Usu. only 105-110% of 1 RM

Split Routine System: various body parts on different days

Ex: arms, legs, abs- M-W-F / chest, shoulders, back- T-Th-Sa

Allows for higher intensity of each group

Keys on assistant exercises for all together strength

Other Protocols Forced Rep System: once exhausted aid is used to get 3-4 more reps Increase local muscle endurance Can create great muscular soreness Functional Isometrics: perform contraction for 4-6 inches then max effort against immovable object for 5-7 seconds Increase strength in certain part of ROM

Forced Rep System: once exhausted aid is used to get 3-4 more reps

Increase local muscle endurance

Can create great muscular soreness

Functional Isometrics: perform contraction for 4-6 inches then max effort against immovable object for 5-7 seconds

Increase strength in certain part of ROM

Other Protocols Rest-Pause System: near max resistance, take 10-15 rest b/w reps At least one set Possible greatest gains in stength Priority System: perform major goal exercises first Can be used with all programs

Rest-Pause System: near max resistance, take 10-15 rest b/w reps

At least one set

Possible greatest gains in stength

Priority System: perform major goal exercises first

Can be used with all programs

Other Protocols Complex, Concurrent, Contrast, or Cross-training: train all 3 energy pathways concurrently Used for many sports for energy system utilization Mutually beneficial to different goals

Complex, Concurrent, Contrast, or Cross-training: train all 3 energy pathways concurrently

Used for many sports for energy system utilization

Mutually beneficial to different goals

Training Modalities Constant External Resistance Devices: Absolute load does not change during exercise Do not correct for leverage during movement Activates stabilizers, no limit to ROM DB, barbell, kettle bells, objects

Constant External Resistance Devices: Absolute load does not change during exercise

Do not correct for leverage during movement

Activates stabilizers, no limit to ROM

DB, barbell, kettle bells, objects

Training Modalities Variable Resistance Devices: change in load over ROM Do not fit everyone Fixed ROM Isolates joints and muscles Machines, cable systems, rubber tubing

Variable Resistance Devices: change in load over ROM

Do not fit everyone

Fixed ROM

Isolates joints and muscles

Machines, cable systems, rubber tubing

Plyometric Training Trains speed, power, and starting stength Utilizes Stretch-Shortening Cycle (SSC) Eccentric loading into ballistic concentric Minimize isometric b/w ec & concentric Allow for enhanced concentric contraction due to preactivation during eccentric

Trains speed, power, and starting stength

Utilizes Stretch-Shortening Cycle (SSC)

Eccentric loading into ballistic concentric

Minimize isometric b/w ec & concentric

Allow for enhanced concentric contraction due to preactivation during eccentric

Plyometric Training Increase in power output depends on load and time and ability to induce force-enhancing prestretch Slight stretch stores elastic energy which is added to force of concentric action Results in quicker recruitment of fibers of more fibers Key aspect is countermovement

Increase in power output depends on load and time and ability to induce force-enhancing prestretch

Slight stretch stores elastic energy which is added to force of concentric action

Results in quicker recruitment of fibers of more fibers

Key aspect is countermovement

Training Recommendations Max Strength: Heavy loads/low reps, long rest, 2-3 days Hypertrophy: moderate loads/8-12 reps, 1-3 sets, 1-2 min rest, 2-3 days Power: high velocity, 3-6 reps, 1-3 sets, 2-3 min rest, may also want to enhance strength Muscular endurance: light loads, high reps, short rest (dependent on load)

Max Strength: Heavy loads/low reps, long rest, 2-3 days

Hypertrophy: moderate loads/8-12 reps, 1-3 sets, 1-2 min rest, 2-3 days

Power: high velocity, 3-6 reps, 1-3 sets, 2-3 min rest, may also want to enhance strength

Muscular endurance: light loads, high reps, short rest (dependent on load)

“Project” Find article based on resistance training and conditioning Write summary and reflection on article Size 12 font, double spaced, no longer than 1 page, but more than 150 words Document article Bring to class next Monday (Oct. 5) be prepared to discuss with class Will not be accepted as late as it is part of class discussion for that day

Find article based on resistance training and conditioning

Write summary and reflection on article

Size 12 font, double spaced, no longer than 1 page, but more than 150 words

Document article

Bring to class next Monday (Oct. 5) be prepared to discuss with class

Will not be accepted as late as it is part of class discussion for that day