The workshop discusses advanced strength training techniques including determining set and repetition schemes based on training goals, post-activation potentiation, complex training, partial repetitions, and cluster sets. Cluster sets involve short rest periods between repetitions within a set to maintain power output and mechanical performance while allowing for increased training intensity and volume. They are well-suited for the preparatory phase focusing on power development.

1. Workshop:
new approaches in Advanced
Strength Training Methods
Lecturer: Mahdi Cheraghi
National Olympic Academy of IRAN
June 2020

2. ‫تمرین‬ ‫هدف‬ ‫به‬ ‫توجه‬ ‫با‬ ‫تکرار‬ ‫تعداد‬ ‫و‬ ‫شدت‬ ‫تعیین‬:
•‫از‬ ‫بیشتر‬ ‫بارهای‬85-80( %RM6-1)‫قدرت‬ ‫برای‬
•‫بارهای‬67‫تا‬85‫با‬ ‫درصد‬RM12-6‫عضالنی‬ ‫حجم‬ ‫برای‬
•‫تکرارهای‬RM15-12‫عضالنی‬ ‫استقامت‬ ‫برای‬ ‫بیشتر‬ ‫و‬
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3. POSTACTIVATION POTENTIATION (PAP);
application for Complex training
• 3 factors influence the degree of effectiveness:
1 - initial strength levels of the individual appear to dictate the degree of
potentiation, with stronger (1RM Squat:1.5 (ACSM) to 2 × body mass (NSCA))
individuals expressing a greater potentiation effect.
2- athlete’s current level of fatigue appears to modulate the potentiation affect
3- training status of the individual appears to affect the degree of potentiation
expressed, with greater potentiation being expressed by more trained individuals.
• Inexperienced; moderate intensity (60–85% 1RM loads), 1 set.
• Experienced; multiple sets, moderate intensity (60–85% 1RM Loads) and (also up
to 90% in some studies), and rest periods lasting 7–10 (also 5 min in some articles)
minutes for example:
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4. Complex Training
The term ‘complex training’ is credited to Verkhoshansky et al. (1973)
• Complex training is a workout comprising of resistance exercise followed by a matched plyometric exercise
whereas Contrast training is a set of heavy resistance repetitions followed immediately by an unloaded,
explosive exercise utilizing the same movement pattern.
• aim to augment PAP responses
PRACTICAL APPLICATION for Complex training:
1. Ideal subject characteristics
• Training status 5 moderately to highly trained athletes
• Resistance training experience ≥ 2 years
• Strength levels ≥ 1.8 relative lower body 1RM
• Strength levels ≥ 1.4 relative upper body 1RM
2. Effective rest interval
• Intracomplex recovery (between complex pairs) =2/3–4 minutes
• Intercomplex recovery (between exercise sets) = 5 minutes
3. Programming mobility and/or stability drills within the intracomplex and intercomplex recovery interval.

7. 2019
• rest interval in between exercises (2–6 minutes) should be used to
maximize CT results
• when CT is conducted before sports training, applying one CT exercise
performed for 3–5 sets and 10– 20 minutes of active recovery after CT
would seem to be a sound strategy
NSCA, 2019

8. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫تکنیک‬‫ست‬‫اضافه‬‫بار‬(Overload):
-‫در‬‫این‬‫روش‬‫ورزشکار‬‫وزنه‬‫ی‬‫سنگین‬‫تر‬‫از‬‫رکورد‬1RM‫خود‬‫را‬‫در‬‫دامنه‬‫ی‬‫قوی‬‫یک‬‫بار‬‫بلند‬‫کرده‬(‫بلند‬
‫کردن‬‫هالتر‬‫از‬‫خرک‬‫اسکات‬‫و‬‫یا‬‫کندن‬‫هالتر‬‫از‬‫میز‬‫پرس‬)‫و‬‫در‬‫حالتی‬‫که‬‫مفاصل‬‫درگیر‬‫کامال‬‫باز‬‫و‬‫ق‬‫فل‬‫شده‬
‫هستند‬‫وزنه‬‫ی‬‫سنگین‬‫را‬‫چند‬‫ثانیه‬‫نگاه‬‫می‬‫دارد‬.‫برای‬‫مثال‬‫در‬‫حرکت‬‫اسکات‬‫میله‬‫را‬‫از‬‫خرک‬‫کنده‬‫و‬‫چ‬‫ند‬‫قدم‬
‫کوتاه‬‫راه‬‫رفته‬‫و‬‫سپس‬‫هالتر‬‫را‬‫بر‬‫روی‬‫خرک‬‫قرار‬‫می‬‫دهد‬‫و‬‫پس‬‫از‬‫استراحت‬‫ست‬‫بعدی‬‫را‬‫به‬‫منظور‬‫ک‬‫سب‬
‫رکورد‬‫و‬‫یا‬‫درصد‬‫باالیی‬‫از‬1RM‫انجام‬‫می‬‫دهد‬.
-‫هدف‬‫احساس‬‫سبکی‬‫کردن‬‫در‬‫ست‬‫بعدی‬‫و‬‫کاهش‬‫مهار‬‫عصبی‬‫و‬‫استفاده‬‫از‬‫پدیده‬
(PAP)‫یا‬‫همان‬post-activation potentiation‫می‬‫باشد‬.
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9. PartialReps
• strengthdevelopmentisjointangle-specific
• 1-5repsper setwith 100%1RM
• Quickincreasein maximalin specificrangeofmotion
• Morefiberreruitmentinpartialrangeof motion
• mechanicalspecificityof themovements correspondingwith sports
specifictasks,
- half squats be usedto improve the accelerationphase of sprinting
-quarter squatsshould be employed to increaseperformance during the maximal velocityphase
• Allows for the overloading of stickingpoints
• degree oftransferfrom overloading PROMtoFROMexercisesappearsto
belimited
• strength developmentisjointangle-specific
• 1-5repsper setwith 100%1RM

10. - half squats be usedto improve the acceleration phaseof sprinting
-quarter squatsshould be employed to increaseperformance during the maximal velocity
phase
Regional hypertrophy: proximal sitesof quadriceps in half squat

12. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫جزیی‬ ‫تکرارهای‬(Partial repetitions:)
-‫شوند‬ ‫می‬ ‫انجام‬ ‫حرکت‬ ‫کل‬ ‫ی‬ ‫دامنه‬ ‫از‬ ‫خاصی‬ ‫ی‬ ‫دامنه‬ ‫در‬ ‫تکرارها‬.
-‫عضالنی‬ ‫استقامت‬ ‫و‬ ‫هایپرتروفی‬ ‫افزایش‬ ‫هدف‬ ‫با‬:‫ن‬ ‫فراتراز‬ ‫بیشتر‬ ‫تکرارهای‬ ‫انجام‬ ‫منظور‬ ‫به‬‫اتوانی‬
(Failure( )‫باشد‬ ‫داشته‬ ‫کامل‬ ‫تکرارهای‬ ‫تواند‬ ‫نمی‬ ‫ورزشکار‬ ‫که‬ ‫زمانی‬)‫خستگی‬ ‫به‬ ‫رسیدن‬ ‫و‬ ‫ست‬ ‫هر‬ ‫در‬‫بیشتر‬.
-‫روش‬21‫تایی‬(21s:)7‫ضعیف‬ ‫ی‬ ‫نیمه‬ ‫در‬ ‫تکرار‬+7‫قوی‬ ‫نیمه‬ ‫در‬ ‫تکرار‬+7‫کامل‬ ‫ی‬ ‫دامنه‬ ‫در‬ ‫تکرار‬.
-‫قدرت‬ ‫افزایش‬ ‫هدف‬ ‫با‬:‫از‬ ‫بیشتر‬ ‫بار‬ ‫همراه‬ ‫به‬ ‫قوی‬ ‫ناحیه‬ ‫در‬ ‫حرکت‬ ‫اجرای‬1RM‫و‬ ‫عصبی‬ ‫مهار‬ ‫کاهش‬ ‫منظور‬ ‫به‬
‫ش‬ ‫می‬ ‫داده‬ ‫تمرین‬ ‫کامل‬ ‫ی‬ ‫دامنه‬ ‫با‬ ‫حرکت‬ ‫در‬ ‫بیشینه‬ ‫زیر‬ ‫صورت‬ ‫به‬ ‫که‬ ‫قوی‬ ‫ناحیه‬ ‫بیشینه‬ ‫تمرین‬‫وند‬.
-‫مثال‬:‫نیمه‬ ‫اسکات‬ ‫انجام‬(half squat)‫عمودی‬ ‫پرش‬ ‫افزایش‬ ‫منظور‬ ‫به‬
-‫افزایش‬11‫تا‬18‫تولید‬ ‫و‬ ‫سینه‬ ‫پرس‬ ‫در‬ ‫آرنج‬ ‫شدن‬ ‫قفل‬ ‫نزدیکی‬ ‫در‬ ‫بیشتر‬ ‫نیروی‬ ‫تولید‬ ‫درصد‬EMG‫بیشتر‬.
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13. Clustersets
• 3basic variants: the standard, the undulating, and theascending
• Traditional sets: 15.7%decrease in power out put across6repetitions
• Cluster sets: 5.5 %in 20sec
• cluster setsare ideally suited forthe specific preparatory phase when
maximizing power development is acentral training target.
• “To promote the development of muscular maximalpower output, repetitions of
agiven exercise should achieve ≥90% of maximal power output and velocity for
the stimulus to be consideredbeneficial”

14. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫مداوم‬ ‫نا‬ ‫های‬ ‫ست‬(Noncontiuous sets):
-‫های‬ ‫روش‬rest-pause‫زنجیری‬ ‫تمرین‬ ‫آنها‬ ‫ترین‬ ‫شاخص‬ ‫که‬(Cluster training)‫باشد‬ ‫می‬.
-‫ست‬ ‫یک‬ ‫درون‬ ‫استراحت‬(intra-set rest)‫گیرد‬ ‫می‬ ‫صورت‬ ‫تکرارها‬ ‫بین‬ ‫یعنی‬.
-‫بیشتر‬ ‫کیفیت‬ ‫با‬ ‫تکرارها‬ ‫انجام‬ ‫هدف‬(‫توان‬ ‫و‬ ‫قدرت‬ ‫افزایش‬ ‫تمرینات‬.)
-‫از‬ ‫تکرارها‬ ‫بین‬ ‫استراحت‬15‫تا‬45‫ثانیه‬(‫از‬ ‫کمتر‬ ‫معموال‬30‫ثانیه‬)‫باشد‬ ‫می‬.
-‫شود‬ ‫ثابت‬ ‫یا‬ ‫و‬ ‫زیادتر‬ ،‫تر‬ ‫کم‬ ‫تکرارها‬ ‫بین‬ ‫تواند‬ ‫می‬ ‫وزنه‬.
-‫ی‬ ‫ها‬ ‫وزنه‬ ‫و‬ ‫کند‬ ‫نمی‬ ‫افت‬ ‫تکرارها‬ ‫بین‬ ‫حرکت‬ ‫سرعت‬ ‫و‬ ‫توان‬ ‫چراکه‬ ‫ای‬ ‫حرفه‬ ‫ورزشکاران‬ ‫برای‬ ‫مناسب‬
‫شوند‬ ‫اجرا‬ ‫باال‬ ‫کیفیت‬ ‫با‬ ‫روش‬ ‫این‬ ‫با‬ ‫توانند‬ ‫می‬ ‫تر‬ ‫سنگین‬.
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16. Clustersets
• to increase training intensity or volume is to insert an intraset rest period
into the overall set, whereby fatigue may be relatively diminished in order
to maintain mechanicaloutputs
• short intraset rest periods of 5-15 secondsduring hypertrophyphases
• Longerintraset rest periods of 30-45 secondsformaximal strength
• racking and un-racking during exercises,suchasthe bench pressand
squatting, canalso be moderatelyfatiguing

17. • increasing maximal strength incorporating cluster
sets

18. Eccentric contractions

19. EccentricTraining
• eccentric-only training hasbeen shown to increase eccentricstrength
(principle of specificity)
• Eccentric strength canbe enhanced with faster versusslower contractions,
asthe greater force demandsresult in superior strengthadaptations
• greater gainsin muscle hypertrophy when compared toconcentric training
(but not significant)
• Neural adaptation: Increased neural drive, greater agonist activationand
reduced antagonistic coactivation
• Regional hypertrophy: greater distal hypertrophy vsmid-bellyhypertrophy
after concentric-onlytraining
• preferential recruitment of the type II fibres in a reversal of Henneman’s
size principle is believed to occur during an eccentric muscle contraction!
• Greater increases in type II fibre cross-sectionalarea

20. EccentricTraining
• Increasesin fascicle length
• increase in sarcomeres in series has positive implications for the absolute
shortening velocity of the muscle
• greater tendon stiffnessin comparison to concentric training (induces a
greater rate of force development,RFDbecauseof more stiff muscle-
tendon complex)

21. Eccentric contractions

23. Eccentrictechniques
• Tempo training
• Accentuated eccentric training
• 2/1 technique: involves using two extremities for the
concentric portion and one extremity for the eccentric phase
• Two-movement technique: concentric phase of a repetition is
completed using multiple joints and the eccentric phase with
only one joint: Close-grip bench/triceps extension
• Plyometrics
• Heavy Negatives

24. Tempo training
• ECC repetition duration when it comes to
hypertrophy: (4-5 seconds)
• meta-analysis by Schoenfeld et al indicated that longer ECC actions (>5 s)
failed to demonstrate greater hypertrophy compared with traditional training
• fascicle length increases may favor fast ECC
exercise (< 1s)
• intentionally increasing the ECC duration (> 3 s)
may result in suboptimal strength adaptations
• intentionally slow training may not carry over to
sport where fast ECC and SSC actions occur

25. Tempo training
• total amount of volume that can be completed when comparing slow tempo ECCs to fast or
self-paced tempos is lower
• Absolute loading is one factor in the development of strength and may be one of the reasons
strength adaptations have not favored slow tempo ECCs.
• Due to submaximal loading conditions, not appropriate during training phases that target
maximal strength, maximal power output, or high-speed training
• When the ECC phase is extended, it may limit the power output in the subsequent CON
phase, limiting its transference during times of focused power development

26. Research findings
• fast ECC squat training (< 1 s) (approximately 90◦/s) twice per week
for six weeks increased fascicle length by about 10% in novice
participants while no notable change followed slow ECC squat
training (~4 s)
• CMJ power was significantly decreased after Slow training

27. Flywheel Inertial Training
• 4 sets of 7 repetitions with 90–180 s of rest between sets,
• no more than twice per week with 48 h of recovery between sessions.
• Multi joint exercises for multi-joint nature of sporting movements (e.g., running,
jumping, change of directio
• the use of FIT for improvements in power output may be effective in weaker, less-
trained individuals, etc.)
• Twofold goal from rehabilitation perspective: 1-force absorption exercises in return
to play 2-to re-learn how to effectively transition from an ECC action to a CON
action

28. 2/1 technique Eccentric technique
• 70–80% 1RM during a 3–5 s ECC muscle action

29. AccentuatedEccentricTraining
• Maximal strength: loads more than 1RMin eccentricphase
• Example:
-3 sets 10 reps @75%1RMCON+120%@1RMECC
- 3 sets @6RM(eccentric load =concentric load +40%)

30. Accentuated Eccentric Loading
• higher absolute ECC loading may theoretically increase the active state of the
muscle, the Ca+2 sensitivity, and ECC RFD (RFDECC)
• The most notable finding is the increased RFDECC using AEL compared with
traditional loading.
• high RFDECC, then it is possible that greater muscle spindle activation or stretch
to the MTU occurs which leads to enhancement of the subsequent CON
performance and power output

31. • stronger individuals may benefit more from using lighter
relative loads (e.g., 105–110% 1RM) during the ECC phase of
an exercise
• weaker individuals may benefit more from using heavier loads
(e.g., 120–130%)
• Supramaximal AEL appears to be most advantageous for
strength adaptations when difference between the ECC and
CON loads is greater than 30% 1RM

32. ACCENTUATED ECCENTRIC
• late stages of a periodized plan for strength–power athletes.
• Use dumbbells (ranging from 10% to 30% of body weight) to overload the
eccentric (drop) phase in a jump or other ballistic or throwing exercises.
• enhancements in force production magnitude and RFD, take-off velocity, peak
power production, and jump height

33. Eccentrictraining

34. developing Eccentricstrength
• Example of a trainingsession

35. Plyometrics
• rapid ballistic movements that incorporate the use of the SSC

39. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫ایستایی‬(‫های‬)‫عملکردی‬(Functional Isometrics)‫توسط‬ ‫شده‬ ‫معرفی‬Bob Hoffman:
-‫نظر‬ ‫مورد‬ ‫حرکتی‬ ‫ی‬ ‫دامنه‬ ‫کردن‬ ‫تعیین‬
-‫اینچ‬ ‫چند‬ ‫تنها‬ ‫نظر‬ ‫مورد‬ ‫ی‬ ‫نقطه‬ ‫تا‬ ‫شروع‬ ‫وضعیت‬ ‫از‬ ‫جابجایی‬(5-15‫متر‬ ‫سانتی‬)‫اعمال‬ ‫ادامه‬ ‫در‬ ‫و‬
‫چسبناک‬ ‫ی‬ ‫نقطه‬ ‫در‬ ‫شده‬ ‫تنظیم‬ ‫قبل‬ ‫از‬ ‫مانع‬ ‫برابر‬ ‫در‬ ‫نیرو‬ ‫بیشترین‬.
-‫کششی‬ ‫یا‬ ‫فشاری‬ ‫وضعیت‬ ‫نگهداشتن‬(‫زیرب‬ ‫یا‬ ‫سینه‬ ‫پرس‬ ‫مثال‬ ‫برای‬ ‫حرکت‬ ‫نوع‬ ‫به‬ ‫بسته‬‫کش‬ ‫سیم‬ ‫غل‬)‫با‬
‫مدت‬ ‫به‬ ‫نیرو‬ ‫حداکثر‬2‫تا‬6‫ثانیه‬.
-‫حرکت‬ ‫در‬ ‫ضعیف‬ ‫ناحیه‬ ‫برای‬ ‫مناسب‬ ‫تمرین‬(Sticking region)
-‫توان‬ ‫و‬ ‫قدرت‬ ‫افزایش‬ ‫برای‬ ‫مناسب‬ ‫تمرین‬(‫پویا‬ ‫انقباض‬ ‫به‬ ‫ایستا‬ ‫انقباض‬ ‫از‬ ‫قدرت‬ ‫انتقال‬.)
-‫افزایش‬5‫تا‬10‫نخبه‬ ‫قدرتی‬ ‫ورزشکاران‬ ‫در‬ ‫بیشینه‬ ‫تکرار‬ ‫یک‬ ‫در‬ ‫قدرت‬ ‫درصدی‬.
39

40. FunctionalIsometrics
• Advantage of joint-angle-specific strengthgains
• Entails short concentric movement with 5-7 second maximalisometrics
• Training at sticking point (weakestrange)
• Example of Powerlifters: after 1-6RM fullreps they hold weight at sticking point.

41. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫شده‬ ‫تجزیه‬ ‫های‬ ‫ست‬(Breakdown sets)‫یا‬descending, multi poundage or Drop sets:
-‫ست‬ ‫انتهای‬ ‫در‬ ‫وزنه‬ ‫از‬ ‫میزانی‬ ‫سریع‬ ‫کردن‬ ‫کم‬(‫ناتوانی‬ ‫حد‬ ‫سر‬)‫ن‬ ‫حد‬ ‫تا‬ ‫بیشتر‬ ‫تکرار‬ ‫انجام‬ ‫و‬‫اتوانی‬
‫دوباره‬
-‫عض‬ ‫استقامت‬ ‫و‬ ‫عضالنی‬ ‫حجم‬ ‫افزایش‬ ‫برای‬ ‫معموال‬ ‫ناتوانی‬ ‫از‬ ‫فراتر‬ ‫بیشتر‬ ‫تکرار‬ ‫انجام‬ ‫هدف‬‫النی‬
-‫قدرت‬ ‫افزایش‬ ‫هدف‬ ‫با‬:‫انجام‬1‫تا‬2‫کردن‬ ‫کم‬ ‫و‬ ‫تکرار‬5‫انجام‬ ‫و‬ ‫بار‬ ‫درصد‬1‫تا‬2‫به‬ ‫و‬ ‫دیگر‬ ‫تکرار‬
‫نظر‬ ‫مورد‬ ‫تکرارهای‬ ‫تا‬ ‫ترتیب‬ ‫همین‬(3‫تا‬6(‫شود‬ ‫حاصل‬.
41

42. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫تکرارهای‬‫طیفی‬(Spectrum repetitions)‫یا‬‫بار‬‫گذاری‬‫متقابل‬(Contrast Loading):
-‫تکرارهای‬‫طیفی‬‫به‬‫انجام‬‫تکرارهای‬،‫کم‬‫متوسط‬‫و‬‫باال‬‫در‬‫یک‬‫جلسه‬‫تمرین‬‫اشاره‬‫می‬‫کند‬‫که‬‫مت‬‫عاقبا‬
‫بارگذاری‬‫متقابل‬‫انجام‬‫حرکت‬‫با‬‫بارهای‬‫سنگین‬‫و‬‫بدنبال‬‫آن‬‫بارهای‬‫سبک‬/‫متوسط‬‫و‬‫یا‬‫بالعکس‬‫می‬‫باشد‬.
-‫سیستم‬6-20:‫ورزشکار‬‫در‬‫یک‬‫حرکت‬‫مثال‬‫اسکات‬3‫ست‬‫با‬‫تکرار‬6‫تایی‬‫و‬‫وزنه‬‫سنگین‬‫انجام‬‫داده‬‫و‬
‫پس‬‫از‬‫ان‬3‫ست‬‫با‬‫وزنه‬‫سبک‬‫و‬‫تکرارهای‬20‫تایی‬‫انجام‬‫می‬‫دهد‬.‫هدف‬‫بکارگیری‬‫هرچه‬‫بیشتر‬‫تارها‬‫در‬‫ست‬
‫های‬‫سنگین‬‫و‬‫سپس‬‫تحریک‬‫فاکتورهای‬‫رشدی‬‫جریان‬‫خون‬‫با‬‫وزنه‬‫های‬‫سبک‬‫تر‬‫می‬‫باشد‬.
-‫سیستم‬5-10-20:‫شامل‬‫انتخاب‬3‫حرکت‬‫مختلف‬‫برای‬‫گروه‬‫عضالنی‬‫مشابه‬‫می‬‫باشد‬‫بدین‬‫صورت‬‫ک‬‫ه‬
‫ورزشکار‬3‫ست‬‫با‬‫تکرار‬5‫تایی‬‫و‬‫وزنه‬‫سنگین‬‫و‬‫بدنبال‬‫آن‬3‫ست‬‫با‬‫وزنه‬‫متوسط‬‫و‬‫تکرار‬10‫تایی‬‫و‬‫در‬‫آخر‬3
‫ست‬‫با‬‫وزنه‬‫سبک‬‫و‬‫تکرار‬20‫تایی‬‫انجام‬‫می‬‫دهد‬.
42

43. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫متغیر‬ ‫مقاومت‬ ‫تمرین‬(Variable resistance training):
-‫متغیر‬ ‫تمرین‬ ‫مزیت‬ ‫یک‬(‫از‬ ‫استفاده‬ ‫یا‬ ‫و‬ ‫شکل‬ ‫بادامکی‬ ‫های‬ ‫قرقره‬ ‫به‬ ‫مجهز‬ ‫های‬ ‫دستگاه‬ ‫با‬‫زن‬‫جیر‬‫کش‬ ‫و‬
‫آزاد‬ ‫های‬ ‫وزنه‬ ‫در‬)‫یابد‬ ‫می‬ ‫افزایش‬ ‫حرکت‬ ‫قوی‬ ‫ی‬ ‫دامنه‬ ‫در‬ ‫مقاومت‬ ‫که‬ ‫است‬ ‫این‬.
-‫ن‬ ‫کش‬ ‫یا‬ ‫و‬ ‫زنجیر‬ ‫با‬ ‫تمرینات‬ ‫در‬ ‫چراکه‬ ‫یابد‬ ‫می‬ ‫افزایش‬ ‫تمرین‬ ‫فشار‬ ‫درک‬ ‫و‬ ‫متابولیکی‬ ‫نیاز‬‫پایداری‬ ‫به‬ ‫یاز‬
‫یابد‬ ‫می‬ ‫افزایش‬ ‫عضالنی‬ ‫فعالیت‬ ‫و‬ ‫بوده‬ ‫بیشتر‬.
43

44. Variable Resistance Training (VRT)
• sticking region is dependent on loading and
accounts for 35–45% of the range of
movement

45. Elastic Band: Resisted and Assisted?
• Resistance load to improve peak power during explosive movements when
elastic bands and free weights in the back squat:
- 20–35% resistance by elastic bands &
- 65–80% for free weight loaded

46. Chain
• At the bottom, providing areduction inload
and allowing the athlete to accelerate the
barbell at afasterrate
• within-repetition postactivation potentiation
effect may occur in response to agreater
neural activation. (?!)
• decreasing resistance at the bottom portionof
the movement may causeamore rapid
stretch–shortening cycle.(?!)

48. Variableresistancetraining(VRT)
Bands
• Assisted VRT:improve power and velocity output, with increased shortening rate
and neuromuscular system activation reported aspotential underlying
mechanisms
• desirable during periods of heavy competition (higher levels offatigue)
• during an “overspeed” training phase
• translates to many ballistic movements, suchasjumping andthrowing.
• reduces bodyweight load by 10 – 20 %and hasbeen shown to augment concentric
velocity (velocity >3.0 m/s)
• Using in corrective exercise or rehabilitationmodality
•

49. ElasticBands
• may result in apostactivation potentiation
effect within eachrepetition
• there canbe a3.2%to 5.2%difference
between two supposedly equal bandsthat
could result in an 8%to 19%difference in
mean tension between the bands!!!

50. Elastic Band: Resistive
• decrease or remove momentum from a system
• progressively increased tension
• promote the progressive recruitment of higher-order motor units
• improvements in RFD have been shown after training with resistive elastic
band
• more appropriate modality for developing the force–velocity capabilities
• greater EMG activity in eccentric contractions during Jump squat
• resulting higher peak power

51. Assistive
• during an overspeed training phase
• more desirable during periods of heavy competition when athlete loads
may be compromised by higher levels of fatigue.
• increased shortening rate and
• neuromuscular system activation reported as potential underlying
mechanisms

52. Chains; Optimizing the Stimulus
• in the linear hanging method, only 35%-45% of the total chain weight is
added to the ascending strength curve; the rest of the chain simply hangs
as static weight
• using the double-looped method 80%-90% of the chain weight is
progressively added to the total system load
• nearly twofold difference in the amount of variable resistance!!!

54. Chains or Bands?
• Neither is better!
• Chains: challenges proprioceptive stability because of wobbling
• Bands: Little more stability because of anchors
• Both: interarepetition PAP: surplus neural drive at the bottom of the
exercises resulting in explosive initiation of concentric
• Greater power output at the initiation of concentric portion
• How to determine the proper load?

55. Importance of exercises selection!
Maximum velocity
phase
Maximum
acceleration
phase: 0-10
and 0-20 m
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56. Strengthcurves
• Bell-shaped: Single-joint movements (e.g., elbow flexion and extension, knee
flexion and extension, etc.), generally, where maximum strength occurs around the
mid-phase of the lift.
• Descending: pulling movements (e.g., bent-over rows, pull-ups, etc.),where
maximum strength is produced at the beginning of themovement.
• Ascending: variations of the squat, deadlift, and bench pressasmaximum strength
and force capabilities occur near the top of thelift.

57. Typeof externalresistances
• three methods for applyingoverload:
• constantexternal:traditional resistancetraining methods (e.g.,free
weights)
- Stickingpoint
• during the concentric effort ofamovement, a largeportion of time is
spentdecelerating
• Accommodating (isokineticresistance)
• variableresistance
-chainsandelasticBand
• compensatoryacceleration

58. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫سنگین‬ ‫های‬ ‫منفی‬(Heavy Negatives:)
-‫حرکت‬ ‫اسنتریک‬ ‫فاز‬ ‫تمرین‬(‫یارکمکی‬ ‫با‬ ‫درونگرا‬ ‫فاز‬ ‫انجام‬.)
-‫تنهایی‬ ‫به‬ ‫تکنیک‬ ‫انجام‬:‫اندام‬ ‫دو‬ ‫با‬ ‫درونگرا‬ ‫فاز‬ ‫انجام‬(‫پا‬ ‫پرس‬ ‫در‬ ‫پا‬ ‫دو‬ ‫دادن‬ ‫هل‬)‫ی‬ ‫با‬ ‫برونگرا‬ ‫فاز‬ ‫و‬‫اندام‬ ‫ک‬
(‫پا‬ ‫پرس‬ ‫در‬ ‫پا‬ ‫یک‬)
-‫بار‬ ‫انتخاب‬20‫تا‬40‫از‬ ‫بیشتر‬ ‫درصد‬1RM‫کمکی‬ ‫یار‬ ‫مقاومت‬ ‫یا‬ ‫برونگرا‬ ‫فاز‬ ‫در‬.
-‫مدت‬ ‫به‬ ‫تکنیک‬ ‫این‬ ‫از‬ ‫استفاده‬4‫تا‬6‫تمرین‬ ‫جلسه‬ ‫یک‬ ‫در‬ ‫ست‬ ‫چند‬ ‫تنها‬ ‫و‬ ‫هفته‬
-‫تارهای‬ ‫بکارگیری‬ ،‫بیشتر‬ ‫عضالنی‬ ‫سازی‬ ‫فعال‬FT‫بیشتر‬ ‫عضالنی‬ ‫تخریب‬ ‫و‬ ‫بیشتر‬
58

59. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫تکرارهای‬‫طیفی‬(Spectrum repetitions)‫یا‬‫بار‬‫گذاری‬‫متقابل‬(Contrast Loading):
-‫تکرارهای‬‫طیفی‬‫به‬‫انجام‬‫تکرارهای‬،‫کم‬‫متوسط‬‫و‬‫باال‬‫در‬‫یک‬‫جلسه‬‫تمرین‬‫اشاره‬‫می‬‫کند‬‫که‬‫مت‬‫عاقبا‬
‫بارگذاری‬‫متقابل‬‫انجام‬‫حرکت‬‫با‬‫بارهای‬‫سنگین‬‫و‬‫بدنبال‬‫آن‬‫بارهای‬‫سبک‬/‫متوسط‬‫و‬‫یا‬‫بالعکس‬‫می‬‫باشد‬.
-‫سیستم‬6-20:‫ورزشکار‬‫در‬‫یک‬‫حرکت‬‫مثال‬‫اسکات‬3‫ست‬‫با‬‫تکرار‬6‫تایی‬‫و‬‫وزنه‬‫سنگین‬‫انجام‬‫داده‬‫و‬
‫پس‬‫از‬‫ان‬3‫ست‬‫با‬‫وزنه‬‫سبک‬‫و‬‫تکرارهای‬20‫تایی‬‫انجام‬‫می‬‫دهد‬.‫هدف‬‫بکارگیری‬‫هرچه‬‫بیشتر‬‫تارها‬‫در‬‫ست‬
‫های‬‫سنگین‬‫و‬‫سپس‬‫تحریک‬‫فاکتورهای‬‫رشدی‬‫جریان‬‫خون‬‫با‬‫وزنه‬‫های‬‫سبک‬‫تر‬‫می‬‫باشد‬.
-‫سیستم‬5-10-20:‫شامل‬‫انتخاب‬3‫حرکت‬‫مختلف‬‫برای‬‫گروه‬‫عضالنی‬‫مشابه‬‫می‬‫باشد‬‫بدین‬‫صورت‬‫ک‬‫ه‬
‫ورزشکار‬3‫ست‬‫با‬‫تکرار‬5‫تایی‬‫و‬‫وزنه‬‫سنگین‬‫و‬‫بدنبال‬‫آن‬3‫ست‬‫با‬‫وزنه‬‫متوسط‬‫و‬‫تکرار‬10‫تایی‬‫و‬‫در‬‫آخر‬3
‫ست‬‫با‬‫وزنه‬‫سبک‬‫و‬‫تکرار‬20‫تایی‬‫انجام‬‫می‬‫دهد‬.
59

60. Say NO for the sake of
Maximum Strength and Core stability!
• 40% lower load in comparison with stable Squat
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61. ‫قدرتی‬ ‫تمرین‬ ‫پیشرفته‬ ‫های‬ ‫تکنیک‬
•‫ترکیبی‬ ‫های‬ ‫ست‬(combining sets:)
-‫سوپرست‬(Super sets:)‫بالفاصله‬ ‫متفاوت‬ ‫حرکت‬ ‫دو‬ ‫انجام‬(‫تا‬15‫فاصله‬ ‫ثانیه‬)‫مشابه‬ ‫عضالنی‬ ‫گروه‬ ‫برای‬
(compound sets)‫متفاوت‬ ‫یا‬ ‫و‬.
-‫ست‬ ‫تری‬(tri sets:)‫متفاوت‬ ‫حرکت‬ ‫سه‬ ‫انجام‬
-Giant set:‫انجام‬4‫بیشتر‬ ‫و‬ ‫حرکت‬.
-‫کاهش‬ ‫همچنین‬ ‫و‬ ‫عضالنی‬ ‫حجم‬ ،‫عضالنی‬ ‫استقامت‬ ‫افزایش‬ ‫منظور‬ ‫به‬ ‫باال‬ ‫متابولیکی‬ ‫نیاز‬ ‫بدلیل‬‫چربی‬ ‫وزن‬
(‫باال‬ ‫های‬ ‫ست‬ ‫ترکیب‬)‫دارند‬ ‫کاربرد‬.
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62. Compensatoryaccelerationtraining
(CAT)
• CAT:is the process of attempting to achieve maximal acceleration with amoderate
to high load (50-80%1RM)
• Dr Squat – Dr Fred Hatfield
• intended maximal concentric acceleration (IMCA):(higher loads)
• Adding bands and chains
• Aside note: Aggression—everyone needs some

63. Blood Flow Restriction (BFR)

64. Blood Flow Restriction (BFR);
mechanisms
• Acute muscle cell swelling
• Increased fiber type recruitment from metabolic
accumulation
• Decreased myostatin
• Decreased atrogenes
• Proliferation of satellite cells

65. BFR;
PRACTICAL APPLICATIONS
• Frequency: two to three times weekly for the same muscles or muscle
groups
• One block may involve two to four, low-intensity (30 to 50% of 1-RM) sets
performed until repetition failure (≥ 15 Reps)
• short rest intervals between sets (30 to 60 seconds)
• 1 to 3 blocks per exercise
• Five minute rest (no BFR) between blocks

66. “Thank you”
Figure: Mid-thigh pull test on force platform to measure RFD and maximal strength; athlete:Hasan Taftian
(Olympian Sprinter)
National Olympic & Paralympic Academy
Sports Biomechanics center
Email: mahdicheraghi26@gmail.com
@mahdicheraghi 66