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.
Maximal strength training focuses on developing the ability to produce maximum force through exercises like back squats and deadlifts. Three key points are:
1) Maximal strength is defined as the ability to produce maximum force and a minimum strength level of 2 times body mass is recommended for back squats to optimize lower body power.
2) Rate of force development (RFD) is important for explosive activities and can be improved through both heavy strength training and ballistic exercises using a mixed training approach.
3) Variable resistance training using chains or bands is superior to constant resistance as it allows for compensatory acceleration and maximizes motor unit recruitment through incremental loading.
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
Science & Practice of Elite Speed DevelopmentMike Young
The document discusses determinants of speed and principles of elite speed development. It covers muscular, mechanical, kinetic, and neuromuscular factors that influence speed. Some key points include:
- Sprinting requires complex interactions between eccentric, isometric, and concentric muscle contractions under extreme time constraints.
- Mechanical factors like ground contact time, stride length and frequency differentiate acceleration from maximum velocity.
- Faster sprinters apply more mass-specific force to the ground in a shorter period of time.
- Training should target the force-velocity continuum from maximum strength to maximum speed. Both horizontal and vertical strength are important for acceleration and top speed respectively.
Biomotor Development for the Speed-Power AthleteMike Young
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
This presentation overviews the basics of modern tennis physiology and highlights two key field tests for the assessment of both the aerobic power and anaerobic capacity in elite tennis athletes.
Fundamental Motor Learning Concepts for CoachesMike Young
In this presentation, Mike discusses some of the fundamental concepts that all coaches and physical educators should understand to enhance the skill acquisition of their athletes.
This document discusses optimal nutrition for athletic performance and rehabilitation. It emphasizes the importance of maintaining energy balance and consuming adequate carbohydrates, protein, fats, water, vitamins and minerals. Carbohydrate requirements vary based on sport but aim for 5-13g/kg daily. Protein intake of 1.2-2.0g/kg is recommended, depending on sport. Fluid intake should match sweat losses to prevent dehydration. Proper nutrition can benefit recovery, injury prevention and enhance athletic performance.
Maximal strength training focuses on developing the ability to produce maximum force through exercises like back squats and deadlifts. Three key points are:
1) Maximal strength is defined as the ability to produce maximum force and a minimum strength level of 2 times body mass is recommended for back squats to optimize lower body power.
2) Rate of force development (RFD) is important for explosive activities and can be improved through both heavy strength training and ballistic exercises using a mixed training approach.
3) Variable resistance training using chains or bands is superior to constant resistance as it allows for compensatory acceleration and maximizes motor unit recruitment through incremental loading.
This is John Grace's slidedeck for the 2016 North Carolina Coaches Clinic in Greensboro, North Carolina. This presentation covers the basics of weight room training design for the Track & Field athlete.
Slides will cover research on general training concepts, research on resistance training for Track & Field athletes, exercise selection, and basics of periodization.
Science & Practice of Elite Speed DevelopmentMike Young
The document discusses determinants of speed and principles of elite speed development. It covers muscular, mechanical, kinetic, and neuromuscular factors that influence speed. Some key points include:
- Sprinting requires complex interactions between eccentric, isometric, and concentric muscle contractions under extreme time constraints.
- Mechanical factors like ground contact time, stride length and frequency differentiate acceleration from maximum velocity.
- Faster sprinters apply more mass-specific force to the ground in a shorter period of time.
- Training should target the force-velocity continuum from maximum strength to maximum speed. Both horizontal and vertical strength are important for acceleration and top speed respectively.
Biomotor Development for the Speed-Power AthleteMike Young
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
This presentation overviews the basics of modern tennis physiology and highlights two key field tests for the assessment of both the aerobic power and anaerobic capacity in elite tennis athletes.
Fundamental Motor Learning Concepts for CoachesMike Young
In this presentation, Mike discusses some of the fundamental concepts that all coaches and physical educators should understand to enhance the skill acquisition of their athletes.
This document discusses optimal nutrition for athletic performance and rehabilitation. It emphasizes the importance of maintaining energy balance and consuming adequate carbohydrates, protein, fats, water, vitamins and minerals. Carbohydrate requirements vary based on sport but aim for 5-13g/kg daily. Protein intake of 1.2-2.0g/kg is recommended, depending on sport. Fluid intake should match sweat losses to prevent dehydration. Proper nutrition can benefit recovery, injury prevention and enhance athletic performance.
Academy Strength & Conditioning presentationPete Burridge
Strength allows athletes to exert greater force, withstand pressure, and have more momentum in collisions. Stronger athletes win contact battles and are more robust to handle high forces in their sport. Strength has two main components - muscle size and neural activation. Athletes need strength training 2-3 times per week focusing on large muscle exercises like pushing, pulling and lower body. Strength impacts speed and power and is correlated with success at higher levels. Strength provides the foundation for an athlete's sport and makes them faster, more powerful, robust and better able to handle demands.
Strength and Conditioning - Periodisation Jill Costley
Periodisation presentation from my 2016/17 Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes presentation overview, principles of training, homeostasis of stress, main types of periodisation, periodisation of sprinting and athlete case study. Any names of athletes have been replaced with ''Athlete 1'' etc. to maintain confidentiality. I had the presentation sitting on my desktop but it might be a useful starting point for someone. Feel free to comment.
This document provides guidelines for planning speed training for team sports. It discusses understanding the speed requirements of different sports, acknowledging the physical stimulus of games while knowing games are not optimal for fitness. It outlines considering individual factors when planning. The document recommends annual planning while writing plans in pencil, emphasizing recovery. It discusses applying the correct training tools and following best practice session guidelines. It also notes the importance of logistics, balance, and considering speed training as an ongoing process with windows of opportunity.
Eccentric Training Breakout PresentationPete Burridge
The document discusses eccentric training. It begins by defining an eccentric contraction as muscle lengthening under load. It then describes different types of eccentric training: bro science focusing more on the eccentric portion, meat head using very heavy loads, and manual eccentrics using spotters.
The document explains that eccentric training should be included in a program for its benefits to hypertrophy, force production, and speed/power. Specifically, it notes increased type II fiber growth, preferential recruitment of type II fibers, lower energy costs, and increased neural drive with eccentric training.
Finally, it acknowledges some potential downsides like needing spotters, risk of injury if done incorrectly, and large muscle damage requiring careful programming. It emphasizes different
The document discusses the concept of a microcycle, which is a short-term training program lasting 3-14 days. It explains that a microcycle should include training for the main biomotor abilities of strength, speed, and endurance in a structured way that allows for adequate recovery between sessions. Examples are provided of microcycle structures for different sports that incorporate two training sessions per day while balancing workload between the vegetative and neuromuscular systems.
Strength and Conditioning: Training IntensityJoel Smith
Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
The document discusses the history and concepts of periodization in physical training. It outlines that periodization originated in ancient Greece and Egypt and was used for military training and sport. It defines periodization as dividing training into periods using cycling of characteristics like endurance and strength. It analyzes the different levels of periodization from macro cycles lasting months or years down to micro cycles of a single week. Finally, it discusses applying periodization principles to develop training plans tailored for specific sports and competitive calendars.
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Plyometric exercise involves stretching muscles eccentrically followed by a rapid concentric contraction, utilizing the stretch-shortening cycle. It can improve power, strength, and athletic performance. Plyometrics progressively overload the muscles through exercises of increasing intensity like jumps, hops, and throws. Proper surface, equipment, warm-up, technique, and recovery are needed to safely maximize training adaptations and prevent injury.
This document discusses managing training load for high-level athletes. It describes different stages of fatigue from acute fatigue to overtraining syndrome. A study examined the effects of functional overreaching versus acute fatigue strategies on performance. Subjects underwent an overload training period, taper period, and were tested on performance and physiological measures. The functional overreaching group showed greater short-term performance decrements but larger performance gains after tapering compared to the acute fatigue group. Monitoring multiple factors can help diagnose overtraining and optimize training programs.
This document discusses periodization in athletic training. Periodization involves dividing annual training into phases (micro, meso, and macro cycles) with targeted overloads and recoveries. The micro cycle lasts up to 7 days and focuses on intensity. The meso cycle is 2 weeks to months and allows effects of micro cycles to accumulate. The macro cycle represents a year or more and includes preparatory, competitive, and transitional periods designed around peaks. Periodization optimizes performance while preventing injuries and overtraining by systematically planning training over various time periods.
The presentation includes the basic physiology of fatigue, different types of energy systems, clinical features, and various scales to assess the fatigue for.
This document discusses recovery and fatigue in athletes. It describes different types of fatigue including muscular fatigue caused by fuel depletion and buildup of metabolic byproducts. It also discusses how increased body temperature and dehydration can lead to fatigue. Recovery processes are outlined including active recovery, rest, replenishing energy stores, rehydration, and various therapies like hydrotherapy, cryotherapy, massage and specialists who can aid recovery. Ethical considerations in sport medicine are also mentioned.
The document discusses three energy systems that the body uses to produce ATP for muscle contraction and movement. The ATP-PC or alactic system uses phosphocreatine to rapidly resynthesize ATP for high-intensity bursts lasting 3-10 seconds. When phosphocreatine stores are depleted, the lactic anaerobic system breaks down glycogen via anaerobic glycolysis to produce ATP for up to 3 minutes, producing lactic acid as a byproduct. For longer duration lower intensity exercise, the aerobic system uses oxygen to fully break down glycogen and fat stores to efficiently resynthesize ATP.
8.4 COR Training Planing - Microcycle.pptxEshetuGirma1
The document discusses the planning of training at different time scales from the macrocycle down to the microcycle and session. It provides definitions and examples of periods, phases, mesocycles, and microcycles. The majority of the document then focuses on describing the construction and components of an effective microcycle, including rules for balancing training load and recovery both within and between training sessions over a 7-14 day period.
Environmental influence on performance Sukanya1411
This document discusses how environmental factors like temperature, altitude and humidity can influence human performance. It covers the body's thermoregulation processes for maintaining core temperature during cold and heat exposure. During cold, the body increases heat production and conservation through vascular, muscular and hormonal adjustments. During heat, the main mechanisms of heat loss are radiation, conduction, convection and evaporation. Acclimatization to altitude involves both immediate and long-term adaptations to the reduced oxygen levels to improve tolerance. The key factors for exercising in heat and cold are maintaining hydration and avoiding large fluctuations in core temperature.
What is the type of training effect to achieve? Strength, Endurance, Hypertrophy, Functional Strength, Relative Strength, and Cardio-Dance Aerobic are all variables. Choosing the correct training, technics, skills, and the training environment. The posture and correct exercises, the health and fitness benefits, and the preparation for more physical demanding training. In order to reach outstanding results appropriately. Here are the specific guidelines to follow:
Biomechanics in strength training: selected applied topics -mahdi cheraghiMahdi Cheraghi
This document discusses various topics in sports biomechanics and strength training, including:
- Why muscle shortening velocity is limited by the speed of myosin cross-bridge cycling.
- Force-velocity, force-power, and optimal load relationships for strength training.
- Backward running can increase leg strength and power more than forward running due to increased muscle activation from eccentric braking forces.
- Velocity-based training aims to identify optimal loads for maximum velocity and can provide real-time feedback on performance compared to estimated 1RM percentages.
- Both elastic bands and chains can be used to provide variable resistance training, but bands accumulate force toward the end of a movement while chains provide more consistent resistance.
Academy Strength & Conditioning presentationPete Burridge
Strength allows athletes to exert greater force, withstand pressure, and have more momentum in collisions. Stronger athletes win contact battles and are more robust to handle high forces in their sport. Strength has two main components - muscle size and neural activation. Athletes need strength training 2-3 times per week focusing on large muscle exercises like pushing, pulling and lower body. Strength impacts speed and power and is correlated with success at higher levels. Strength provides the foundation for an athlete's sport and makes them faster, more powerful, robust and better able to handle demands.
Strength and Conditioning - Periodisation Jill Costley
Periodisation presentation from my 2016/17 Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes presentation overview, principles of training, homeostasis of stress, main types of periodisation, periodisation of sprinting and athlete case study. Any names of athletes have been replaced with ''Athlete 1'' etc. to maintain confidentiality. I had the presentation sitting on my desktop but it might be a useful starting point for someone. Feel free to comment.
This document provides guidelines for planning speed training for team sports. It discusses understanding the speed requirements of different sports, acknowledging the physical stimulus of games while knowing games are not optimal for fitness. It outlines considering individual factors when planning. The document recommends annual planning while writing plans in pencil, emphasizing recovery. It discusses applying the correct training tools and following best practice session guidelines. It also notes the importance of logistics, balance, and considering speed training as an ongoing process with windows of opportunity.
Eccentric Training Breakout PresentationPete Burridge
The document discusses eccentric training. It begins by defining an eccentric contraction as muscle lengthening under load. It then describes different types of eccentric training: bro science focusing more on the eccentric portion, meat head using very heavy loads, and manual eccentrics using spotters.
The document explains that eccentric training should be included in a program for its benefits to hypertrophy, force production, and speed/power. Specifically, it notes increased type II fiber growth, preferential recruitment of type II fibers, lower energy costs, and increased neural drive with eccentric training.
Finally, it acknowledges some potential downsides like needing spotters, risk of injury if done incorrectly, and large muscle damage requiring careful programming. It emphasizes different
The document discusses the concept of a microcycle, which is a short-term training program lasting 3-14 days. It explains that a microcycle should include training for the main biomotor abilities of strength, speed, and endurance in a structured way that allows for adequate recovery between sessions. Examples are provided of microcycle structures for different sports that incorporate two training sessions per day while balancing workload between the vegetative and neuromuscular systems.
Strength and Conditioning: Training IntensityJoel Smith
Lecture on training intensity based out of the text: Science and Practice of Strength Training, 2nd Edition. Lecture given at Wilmington College for HPE 345, Strength Programming for Sport.
The document discusses the history and concepts of periodization in physical training. It outlines that periodization originated in ancient Greece and Egypt and was used for military training and sport. It defines periodization as dividing training into periods using cycling of characteristics like endurance and strength. It analyzes the different levels of periodization from macro cycles lasting months or years down to micro cycles of a single week. Finally, it discusses applying periodization principles to develop training plans tailored for specific sports and competitive calendars.
This document defines and compares physical activity, play, and sport. It also discusses health versus physical fitness, with health relating to total well-being and fitness relating to physical attributes. The document then discusses the three energy systems the body uses - ATP-PC system for short bursts, lactic acid system for durations up to a few minutes, and aerobic system for longer durations. It provides details on how each system works, including the breakdown of fuels like carbohydrates and production of ATP.
Plyometric exercise involves stretching muscles eccentrically followed by a rapid concentric contraction, utilizing the stretch-shortening cycle. It can improve power, strength, and athletic performance. Plyometrics progressively overload the muscles through exercises of increasing intensity like jumps, hops, and throws. Proper surface, equipment, warm-up, technique, and recovery are needed to safely maximize training adaptations and prevent injury.
This document discusses managing training load for high-level athletes. It describes different stages of fatigue from acute fatigue to overtraining syndrome. A study examined the effects of functional overreaching versus acute fatigue strategies on performance. Subjects underwent an overload training period, taper period, and were tested on performance and physiological measures. The functional overreaching group showed greater short-term performance decrements but larger performance gains after tapering compared to the acute fatigue group. Monitoring multiple factors can help diagnose overtraining and optimize training programs.
This document discusses periodization in athletic training. Periodization involves dividing annual training into phases (micro, meso, and macro cycles) with targeted overloads and recoveries. The micro cycle lasts up to 7 days and focuses on intensity. The meso cycle is 2 weeks to months and allows effects of micro cycles to accumulate. The macro cycle represents a year or more and includes preparatory, competitive, and transitional periods designed around peaks. Periodization optimizes performance while preventing injuries and overtraining by systematically planning training over various time periods.
The presentation includes the basic physiology of fatigue, different types of energy systems, clinical features, and various scales to assess the fatigue for.
This document discusses recovery and fatigue in athletes. It describes different types of fatigue including muscular fatigue caused by fuel depletion and buildup of metabolic byproducts. It also discusses how increased body temperature and dehydration can lead to fatigue. Recovery processes are outlined including active recovery, rest, replenishing energy stores, rehydration, and various therapies like hydrotherapy, cryotherapy, massage and specialists who can aid recovery. Ethical considerations in sport medicine are also mentioned.
The document discusses three energy systems that the body uses to produce ATP for muscle contraction and movement. The ATP-PC or alactic system uses phosphocreatine to rapidly resynthesize ATP for high-intensity bursts lasting 3-10 seconds. When phosphocreatine stores are depleted, the lactic anaerobic system breaks down glycogen via anaerobic glycolysis to produce ATP for up to 3 minutes, producing lactic acid as a byproduct. For longer duration lower intensity exercise, the aerobic system uses oxygen to fully break down glycogen and fat stores to efficiently resynthesize ATP.
8.4 COR Training Planing - Microcycle.pptxEshetuGirma1
The document discusses the planning of training at different time scales from the macrocycle down to the microcycle and session. It provides definitions and examples of periods, phases, mesocycles, and microcycles. The majority of the document then focuses on describing the construction and components of an effective microcycle, including rules for balancing training load and recovery both within and between training sessions over a 7-14 day period.
Environmental influence on performance Sukanya1411
This document discusses how environmental factors like temperature, altitude and humidity can influence human performance. It covers the body's thermoregulation processes for maintaining core temperature during cold and heat exposure. During cold, the body increases heat production and conservation through vascular, muscular and hormonal adjustments. During heat, the main mechanisms of heat loss are radiation, conduction, convection and evaporation. Acclimatization to altitude involves both immediate and long-term adaptations to the reduced oxygen levels to improve tolerance. The key factors for exercising in heat and cold are maintaining hydration and avoiding large fluctuations in core temperature.
What is the type of training effect to achieve? Strength, Endurance, Hypertrophy, Functional Strength, Relative Strength, and Cardio-Dance Aerobic are all variables. Choosing the correct training, technics, skills, and the training environment. The posture and correct exercises, the health and fitness benefits, and the preparation for more physical demanding training. In order to reach outstanding results appropriately. Here are the specific guidelines to follow:
Biomechanics in strength training: selected applied topics -mahdi cheraghiMahdi Cheraghi
This document discusses various topics in sports biomechanics and strength training, including:
- Why muscle shortening velocity is limited by the speed of myosin cross-bridge cycling.
- Force-velocity, force-power, and optimal load relationships for strength training.
- Backward running can increase leg strength and power more than forward running due to increased muscle activation from eccentric braking forces.
- Velocity-based training aims to identify optimal loads for maximum velocity and can provide real-time feedback on performance compared to estimated 1RM percentages.
- Both elastic bands and chains can be used to provide variable resistance training, but bands accumulate force toward the end of a movement while chains provide more consistent resistance.
The document defines and describes various aspects of resistance exercises. It discusses types of muscle contractions like isotonic, isometric and eccentric. It explains principles of resistance training like overload and specificity. It describes adaptations to resistance training including neural, muscular and bone changes. Determinants of resistance training programs are outlined including intensity, time, volume and periodization. Guidelines for progressive resistance exercises and precautions are provided.
1. The document defines various exercise and training related terminology including muscular strength, power, endurance, aerobic and anaerobic power.
2. It discusses general principles of exercise training such as individuality, specificity, reversibility, and progressive overload.
3. The document provides details on developing different types of resistance training programs and considerations for improving strength, hypertrophy, and power. It compares free weights versus machines and describes various resistance training methods.
The document discusses various exercise principles including the SAID principle, kinetic chain model, resistance exercise principles, and different training systems such as circuit training. It explains how the body specifically adapts to different exercise demands and reviews open and closed kinetic chain exercises. Different methods for applying progressive overload are also reviewed including increasing intensity, volume, and frequency.
Youth Sports Injury Day: The Science of Warm-UpsaamcEvents
Muscle injuries represent over 30% of athletic injuries. Warming up, stretching, and strengthening are widely accepted ways to prevent muscular injuries. Research offers differing views on the effectiveness of warm-up and stretching protocols. Dynamic warm-ups involving moderate intensity exercise are most beneficial for preventing injuries in high-intensity sports like football and basketball. Static stretching held for 20-30 seconds can increase flexibility for up to 24 hours. Sports-specific strengthening at least twice per week with progressive overload best supports athletic performance goals.
Physical condition, Physical skills and ways to improve themCiclos Formativos
Physical fitness refers to an athlete's ability to meet the physical demands of their sport without fatigue. The components of physical fitness are endurance, strength, speed, and flexibility. An athlete must participate in year-round conditioning programs that target all components to achieve optimal performance levels and prevent injury.
This document provides information on resistance exercise for impaired muscle performance. It defines key elements of muscle performance like strength, power, and endurance. When muscle performance is impaired, resistance exercise can help by overloading muscles in a progressive manner based on principles like specificity of adaptation and reversibility. The document discusses factors that influence tension generation and fatigue in muscles. It also outlines general guidelines for implementing a safe and effective resistance exercise program, including determining the appropriate intensity, sets, repetitions, and other variables.
Here are the key steps to safely implement a plyometric program:
1. Evaluate the athlete's strength, speed, balance and physical characteristics.
2. Ensure the training area and equipment are properly sized and surfaced to prevent injuries.
3. Teach the athlete proper technique for each exercise before progression.
4. Design the program with consideration for intensity, frequency, recovery, volume and length tailored to the individual.
5. Gradually progress the program by systematically increasing the overload over time.
This PPT share the principles used in exercise prescription and the parameters which should be kept in mind while prescribing and progressing the exercise regimen
This document discusses principles of therapeutic exercise and its physiological effects. It defines therapeutic exercise as movement prescribed to correct impairments and restore function. It outlines common training principles like overload and specificity. It describes the physiological effects of exercise on the cardiovascular, pulmonary, and musculoskeletal systems. Exercise causes acute effects like increased cardiac output and blood flow to muscles. It causes chronic adaptations like muscle fiber hypertrophy and increased bone mineral density. The document provides an overview of therapeutic exercise interventions and their impact on the disablement process.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
This document discusses endurance training considerations for general population clients. It outlines that low volume, moderate to high intensity strength training can improve strength and running economy without negatively impacting aerobic capacity when added to an endurance program. The needs analysis identifies core, unilateral, and rotational strength as important. Program design considerations include general versus specific strength training, movement economy, and addressing novices differently than experienced athletes. Case studies provide examples for a novice runner and experienced triathlete.
Endurance Considerations: Training General Population Clients with Endurance ...Don Pump
2016 National Strength and Conditioning Association Hawaii State Clinic presentation on the specific considerations in endurance training programming in the general population
This document discusses principles of exercise program design, including periodization and specificity. It explains how to pair or group certain exercises together creatively to maximize metabolic demands and adaptation. Different variables like reps, sets, tempo and rest periods are discussed in relation to achieving different training goals like strength, power or hypertrophy. Examples of exercise "perfect pairs" and "terrific trisets" are provided, along with a sample workout using kettlebells and trisets.
The document discusses principles of exercise program design, including periodization and specificity. It provides examples of exercise pairs and tri-sets that target different adaptations like strength, power, and endurance. The workout portion demonstrates a kettlebell and tri-set circuit targeting these adaptations.
Resisted exercise involves opposing mechanical or manual resistance to muscle action in order to strengthen muscles. As muscles contract against increasing resistance, they hypertrophy and gain power and endurance. Progressive resisted exercise (PRE) systematically increases weight over time to continually challenge muscles. PRE techniques like DeLorme-Watkins use repetitions with increasing percentages of 10 repetition maximum weight to improve strength, while Oxford technique decreases weight in small increments each set to enhance endurance. Resisted exercise strengthens muscles and increases blood flow, with benefits including restored muscle power and maintenance of strength.
the lecture is about mechanisms of hypertrophy and training methods to maximize hypertrophy or muscle mass. training variables have been discussed as well as adaptations to eccentric training.
This document defines and describes various training methods including continuous training, interval training, circuit training, cross training, weight training, and Zumba. Continuous training is designed to improve aerobic capacity and endurance through sessions lasting 20+ minutes at 70-85% maximum heart rate. Interval training alternates hard and easy periods to improve strength, power, and speed. Circuit training involves moving from one exercise to the next with minimal rest to build muscular endurance, definition, and aerobic capacity.
Similar to Strength training advanced methods-mahdi-cheraghi-june 2020 (20)
Turkey vs Georgia Turkey's Road to Redemption and Euro 2024 Prospects.pdfEticketing.co
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Gabriel Kalembo A Rising Star in the World of Football Coachinggabrielkalembous
Gabriel Kalembo is a player's coach who connects with his teams on a deep level. With a strong background in sports science and a passion for the game, Kalembo has developed a unique coaching philosophy that emphasizes player development and tactical flexibility. His ability to connect with players and create a positive team culture has led to success at every level he has coached.
Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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Indian cricketer Hardik Pandya and Serbian actress Natasha Stankovic have decided to part ways, ending a relationship that captivated fans and followers worldwide. The news of their split has been making headlines, stirring a mixture of shock, sadness, and speculation among their supporters.
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Match By Match Detailed Schedule Of The ICC Men's T20 World Cup 2024.pdfmouthhunt5
20 Teams, One Trophy: What to Expect from the ICC Men's T20 World Cup 2024
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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:
3
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.
5.
6.
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
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
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”
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
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)
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
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
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.
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.(?!)
47.
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!!!
53.
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
55
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
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
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