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Advanced Programs
Chronic Program Adaptations <ul><li>Primary goal    optimal physical condition </li></ul><ul><ul><li>Alter volume & inten...
<ul><li>Periodized methods </li></ul><ul><li>Based on 3 phases of GAS principle </li></ul><ul><ul><li>Alarm   shock and s...
<ul><li>Athletics – reach peak before pre-season </li></ul><ul><ul><li>Maintenance phase during season </li></ul></ul><ul>...
Periodized Programs <ul><li>Linear    uniform changes between volume and intensity between mesocyles </li></ul><ul><li>No...
General Muscle Conditioning <ul><li>Non-linear – most appropriate </li></ul><ul><ul><li>Peak phase irrelevant </li></ul></...
Strength/Power Training <ul><li>Non-linear: whole body (3 day/week) </li></ul><ul><ul><li>Vary exercise, intensity, volume...
<ul><li>Linear: split routine (4 day split) </li></ul><ul><ul><li>Days 1&3    upper/lower or push/pull </li></ul></ul><ul...
Muscle Growth (Hypertrophy) Training <ul><li>Differences between intermediate and advanced: number and type of exercises <...
Muscle Growth (Hypertrophy) Training <ul><li>4 day: upper/lower or push/pull split </li></ul><ul><ul><li>Days 1&3    uppe...
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Advanced Programs

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Advanced Programs

  1. 1. Advanced Programs
  2. 2. Chronic Program Adaptations <ul><li>Primary goal  optimal physical condition </li></ul><ul><ul><li>Alter volume & intensity add de-load </li></ul></ul><ul><li>Overtraining  occurs when intensity and volume are increased without periods of rest and recovery </li></ul><ul><ul><li>Utilize periodized programs </li></ul></ul><ul><ul><ul><li>2-3 month meso-cycles </li></ul></ul></ul>
  3. 3. <ul><li>Periodized methods </li></ul><ul><li>Based on 3 phases of GAS principle </li></ul><ul><ul><li>Alarm  shock and soreness </li></ul></ul><ul><ul><li>Adaptation  adapts to stimulus </li></ul></ul><ul><ul><li>Exhaustion  body ceases adaptations (overtraining) </li></ul></ul><ul><li>Must manipulate volume & intensity </li></ul><ul><ul><li>1 st meso  hypertrophy </li></ul></ul><ul><ul><li>2 nd meso  strength </li></ul></ul><ul><ul><li>3 rd meso  strength-power </li></ul></ul><ul><ul><li>4 th meso  peaking </li></ul></ul>volume intensity
  4. 4. <ul><li>Athletics – reach peak before pre-season </li></ul><ul><ul><li>Maintenance phase during season </li></ul></ul><ul><ul><ul><li>Intensity  reduced to strength phase </li></ul></ul></ul><ul><ul><ul><li>Volume  reduced (not as many assistance) </li></ul></ul></ul><ul><li>Utilize microcycle between mesocycles </li></ul><ul><ul><li>Deload phase (1-2 weeks) </li></ul></ul><ul><ul><ul><li>Allows recovery </li></ul></ul></ul>
  5. 5. Periodized Programs <ul><li>Linear  uniform changes between volume and intensity between mesocyles </li></ul><ul><li>Non-linear  volume & intensity vary from workout to workout (Power, Strength, Hypertrophy) </li></ul><ul><ul><li>Convenient for sports with varied schedules </li></ul></ul>
  6. 6. General Muscle Conditioning <ul><li>Non-linear – most appropriate </li></ul><ul><ul><li>Peak phase irrelevant </li></ul></ul><ul><ul><li>Different stimulus for each workout </li></ul></ul><ul><li>Day 1 – strength  6-8 reps, 3 min rest </li></ul><ul><li>Day 2 – hypertrophy  10-12 reps, 1 min rest </li></ul><ul><li>Day 3 – Moderate intensity/volume  8-10 reps, 2-3 min </li></ul>
  7. 7. Strength/Power Training <ul><li>Non-linear: whole body (3 day/week) </li></ul><ul><ul><li>Vary exercise, intensity, volume, & rest </li></ul></ul><ul><li>Day 1-power  3-4X3-5, 3 min rest </li></ul><ul><li>Day 2-strength  3-4X6-8, 3 min rest </li></ul><ul><li>Day 3-hypertrophy  3X10-12, 1 min rest </li></ul>
  8. 8. <ul><li>Linear: split routine (4 day split) </li></ul><ul><ul><li>Days 1&3  upper/lower or push/pull </li></ul></ul><ul><ul><li>Days 2&4  opposite 1&3 </li></ul></ul><ul><li>Phases should be about 6-8 weeks with 1 week de-load in between </li></ul><ul><li>Phase I: hypertrophy  3-4X10-12, 1 min rest </li></ul><ul><ul><li>Deload: little resistance training- remain active </li></ul></ul><ul><li>Phase II: basic strength  3-4X6-8, 3 min rest </li></ul><ul><ul><li>Deload </li></ul></ul><ul><li>Phase III: strength-power  3-5X3-6, 3 min rest </li></ul><ul><ul><li>Deload </li></ul></ul><ul><li>Phase IV: peaking  3-5X1-6, 3-5 min rest </li></ul>
  9. 9. Muscle Growth (Hypertrophy) Training <ul><li>Differences between intermediate and advanced: number and type of exercises </li></ul><ul><li>Advanced lifters may change order </li></ul><ul><ul><li>Assistance before primary </li></ul></ul><ul><ul><ul><li>“Pre-fatigue”: create higher anabolic effects </li></ul></ul></ul>
  10. 10. Muscle Growth (Hypertrophy) Training <ul><li>4 day: upper/lower or push/pull split </li></ul><ul><ul><li>Days 1&3  upper/lower or push/pull </li></ul></ul><ul><ul><li>Days 2&4  opposite 1&3 </li></ul></ul><ul><ul><ul><li>3-4X10-12, 1 min rest </li></ul></ul></ul><ul><li>6 day: allows for more focus </li></ul><ul><ul><li>Days 1&4  chest & triceps </li></ul></ul><ul><ul><li>Days 2&5  back & shoulders </li></ul></ul><ul><ul><li>Days 3&6  legs & biceps </li></ul></ul><ul><ul><ul><li>3-4X10-12, 1 min rest </li></ul></ul></ul>

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