Relative Intensity And Program Design

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Relative Intensity And Program Design

  1. 1. Relative Intensity and Program Design Brijesh Patel, MA, CSCS
  2. 2. Training Variables <ul><li>Reps </li></ul><ul><li>Sets </li></ul><ul><li>Load </li></ul><ul><li>Rest </li></ul><ul><li>Tempo </li></ul><ul><li>RELATIVE INTENSITY </li></ul>
  3. 3. What is Intensity? <ul><li>Absolute - load </li></ul><ul><li>Relative – effort </li></ul>
  4. 5. How do we figure it out? <ul><li>Husker Formula – Predicted 1RM (wt*reps*.03) + wt = 1RM i.e. (94*2*.03) + 94 = 100 </li></ul><ul><li>Works for all lifts </li></ul><ul><li>Relative Intensity (RI) (wt/RM for rep range) *100 = RI </li></ul>
  5. 6. Example <ul><li>1RM = 250 2RM = 235 </li></ul><ul><li>4x2@80,82.5,85,87.5% </li></ul>93% 90% 88% 85% RI 218/235 212/235 206/235 200/235 RI CALC 218 212 206 200 LOAD Set 4 87.5% Set 3 85% Set 2 82.5% Set 1 80% SET
  6. 8. More Examples <ul><li>Volume Constant – Increase RI each week for training stimulus </li></ul>91% 86% 84% RI 77.5% 75% 72.5% Load 5x5 5x5 5x5 Sets/Reps Week 3 Week 2 Week 1
  7. 10. More Examples RI constant/Reps Vary 93% 88% 84% RI 71-75-78-82-86 68-71-75-78-82 66-68-71-75-78 Load 10-8-6-4-2 10-8-6-4-2 10-8-6-4-2 Sets/Reps Week 3 Week 2 Week 1
  8. 12. Another Example <ul><li>Warm-up Sets prior to heavy sets – know RI to prescribe loads </li></ul>98% 93% 80% 77% RI 94% 86% 73% 68% Load 1 2 3 5 Reps Work set 2 Work Set 1 Warm-up 2 Warm-up 1
  9. 14. Program Design <ul><li>Movements not Muscles (exception Rehab) </li></ul><ul><li>Upper – Push/Pull </li></ul><ul><li>Lower – Squat/Bend </li></ul><ul><li>Total Body – Explosive/Combo </li></ul><ul><li>BALANCE! </li></ul>
  10. 15. Upper Body <ul><li>Push Horizontal Vertical </li></ul><ul><li>Pull Horizontal Vertical </li></ul>
  11. 16. Basic Exercise Menu: Upper Body Lat Pull-down 1 Arm DB Row Military Press Dips Chin-Up Inverted Row Pike Press Pushups Pull-Up Bent Over Row Shoulder Press Bench Press Pull – Vertical Pull – Horizontal Push – Vertical Push – Horizontal
  12. 17. Lower Body <ul><li>Squat 2 Leg 1 Leg </li></ul><ul><li>Bend Straight Leg Bent Leg </li></ul>
  13. 18. Basic Exercise Menu: Lower Body Exercises Bucks Hip Lift Split Squat Front Squat Glute Ham Hypers Step Up Leg Press Dead-lift SLDL Lunge Back Squat Bend – Bent Leg Bend – Straight Leg Squat – 1 Leg Squat – 2 Leg
  14. 19. Total Body <ul><li>Explosive Olympic Jumps </li></ul><ul><li>Combination Upper-Lower Upper-Upper </li></ul>
  15. 20. Basic Exercise Menu: Total Body Exercises Curl to Press Step Up to Press Box Jumps Push Jerk Bent Over Row to Curl Lunge to Up Row Power Step Ups Hang Clean Up Row to Press Squat to Press Jump Squats Hang Snatch Combo – Up/Upper Combo –Up/Lower Explosive- Jumps Explosive-Olympic
  16. 21. Setting Up a Week <ul><li>Questions: 1) How many days? 2) What equipment? 3) How many in a group? 4) How long is the training session? 5) What are priorities (numbers vs. performance) ? 6) Know Limitations (coaching/equipment, etc.) </li></ul>
  17. 22. Priorities <ul><li>Balance between all movements Equal Pushes to Pulls Equal Squats to Bends </li></ul><ul><li>Pre-hab work (hips/scap/rc) </li></ul><ul><li>Mobility </li></ul><ul><li>Core Stability/Strength </li></ul><ul><li>Plyometrics </li></ul><ul><li>Movement (Linear/Lateral) (Time permitted) </li></ul><ul><li>Conditioning (Time permitted) </li></ul><ul><li>Tissue Quality </li></ul><ul><li>Tissue Length </li></ul>
  18. 23. Example Dynamic/Core/Plyos Dynamic/Core/Plyos Dynamic/Core/Plyos BL Bend Glute Ham Raise V Pull Pull-ups Squat Front Squat RC Lying External Rotation Glute Lateral Walks Scap T’s/Y’s/W’s/L’s V Pull Chin-Ups SL Bend SLDL V Push Alt. DB Sh. Press 1 Leg Squat Lateral Lunges H Pull Inverted Row BL Bend 1 Leg Bucks H Pull Seated Row 1 Leg Squat Slideboard Lunge H Pull 1 Arm DB Row H Push Bench Press H Push Pushups V Push Steep DB Incline Explosive Jump Squats Explosive Clean Explosive Snatch Day 3 Day 2 Day 1
  19. 24. Periodization <ul><li>PLAN </li></ul><ul><li>Overload Principle - the body will adapt to the stresses placed upon it. </li></ul><ul><li>Volume vs. Load in Overtraining </li></ul><ul><li>Back off Weeks/Unloading Weeks </li></ul><ul><li>3 or 4 Week Phases </li></ul>
  20. 25. Integrating RI into Program Design
  21. 26. Putting it all together <ul><li>RI is one variable </li></ul><ul><li>Helps to compare effort and training programs </li></ul><ul><li>Don’t overthink it! </li></ul><ul><li>Take outside factors into account (exams, sport stress, boy/girl friends, sleep, nutrition) </li></ul>
  22. 27. Max Intensity Methods <ul><li>Open Sets </li></ul><ul><li>Strip Sets </li></ul><ul><li>Rounds – Chris Doyle (x # of reps) </li></ul><ul><li>Forced Reps </li></ul><ul><li>Similar Movement Circuits (pull circuits, push circuits, leg circuits, etc.) </li></ul><ul><li>2/1 Technique (Conc 2/Ecc 1) </li></ul>
  23. 28. More <ul><li>Eccentric Overload (Negatives) </li></ul><ul><li>Thibaudeau, C. Theory and Application of Modern Strength and Power Methods </li></ul>125-130% 4 120-125% 6 115-120% 8 110-115% 10 Load % Seconds
  24. 29. One More <ul><li>Two-movement techniques Conc- multi jt./Ecc – single jt. </li></ul><ul><li>Thibaudeau, C. Theory and Application of Modern Strength and Power Methods </li></ul>Reverse Curl Hang Clean DB Bent Over Raise DB Bent Over Row 1 Leg Hyper Hyper 1 Leg Squat 2 Leg Squat DB Lateral Raise DB Clean & Press DB Fly DB Bench Skull Crusher Close-grip Bench Eccentric Concentric

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