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Strength Training?
Velocity of Movement
Percentage of ST/FT
Exercises must increase activation of prime movers Training methods must increase the discharge rate of motor neurons - power training F T recruitment = MxS Sequence of m. contraction : as in T skill - multi-joint exercises
Program Design
Duration of training hours
Training Volume
Number of sets and repetitions per exercise or training session
Training Volume
Supermaximum
105 +
Eccentric/isometric
Maximum
90-100
Concentric
Heavy
80-90
Concentric
Stimulus strength depends on the load, speed of movement, and variation of rest intervals between repetitions
Medium
50-80
Concentric
Low
30-50
Concentric
Exercises should alternate between limbs and muscle groups to ensure better recovery:
Recommended order: legs, arms, abdomen; legs, arms, back, etc.
% of IRM 100 95 90 85 80 75 70 65 60 50 40 30
FATIGUE
OVERLOAD
Number of repetitions
Number of Sets
Set:
Number of repetitions per exercise followed by a rest interval Depends on the number of exercises and the strength combination Number of sets decreases as the number of exercises increases
Rest Interval
Suggested Guidelines for R.I. Between Sets for Various Loads and Their Applicable Circumstances
Load % 105+ (eccentric) 80-100 60-80 Speed of performance Slow Slow to medium Slow to medium Fast Slow to medium RI (minutes) 4-5 3-5 2 4-5 1-2 Applicability MxS, muscle tone MxS, muscle tone Muscle hypertrophy Power M-E
Athletes abilities
50-80 30-50
# of sets depends on
Training phase
Depends on the conditioning level and recovery ability of individual, training phase, and the energy source used in training Well-conditioned athletes recover faster, especially when reaching highest physical potential approaching competitive phase
15 X 4 60 3 8
Loading Patterns
Pyramid Double-pyramid Skewed pyramid Flat pyramid
Flat Pyramid 90% 80% Warmup 60% 90% 90% 90% 90% 80%
Exercise Prescription
Analyse how the skill is performed Determine prime movers Select exercises that stimulate prime movers
The flat pyramid represents the best loading pattern for the MxS
Suggested Exercises
Exercise
Rectus Femoris (Quadriceps) Safety squats (90-degree angle, shoulder-width stance) Seated leg extensions (toes straight) Half squats (90-degree angle, shoulder-width stance Leg presses ( 110-degree angle) Smith machine squats (90-degree angle, shoulderWidth stance)
Percent iEMG
88 86 78 76 60
Microcycle Plan
Low-intensity microcycle
Medium-intensity microcycle
High-intensity microcycle
Peaking
Competitive
Main competition
Transition
Transition
Strength
Maintenance
Compensation
Endurance
Aerobic endurance
Aerobic endurance
Speed
Baseball/Softball
High bursts of energy for: 1-12 sec. Longer periods of recovery Playing time: Dominant energy system: anaerobic alactic Limiting factors: throwing power, acceleration power Training objectives: MxS, throwing power, acceleration power
Martial Arts
Both aerobic and anaerobic energy systems must be developed over the long preparatory phase. Reactive strength and agility are necessary to respond to a opponents strategy. Dominant energy systems: anaerobic alactic and lactic, aerobic Limiting factors: starting power, P-E, reactive power, M-E Training objectives: starting power, reactive power, P-E, M-E
Model for Wide Receivers, Defensive Backs, and Tailbacks in Elite Football
Apr.
4 AA
Preparatory
Swimming
Long distance swimmers must train for Muscle enduraance. A long race taxes the Aerobic energy system, but proper training Will give the swimmer an edurance edge. The model below assumes two competitive Phases, one beginning in January and the Other beginning in the late spring. Dominant energy system: aerobic Limiting factor: M-E long Training objectives: M-E long, P-E
Volleyball
A volleyball player must be able to react quickly and explosively off the ground to spike, block or dive. Maximum strenght, power, and specific endurance are needed to carry a player through the long competitive phase with power and confidence. Dominant energy systems: anaerobic alactic and lactic, aerobic Limiting factors: reactive power, P-E, M-E medium Trainng objectives: P, M-E, MxS
Variations of loading
Anatomical Adaptation
Strength training program for the AA phase for a team sport (basketball, ice hockey, volleyball, lacrosse, baseball,etc).
Jan 14-20
85 4 5 85 3 5 60 2 10
Jan 21-27
90 5 3 90 3 3 70 2 10
Jan. 28 Feb. 3
80 3 8 80 3 8 60 2 12
Feb 4 -10
90 5 3 90 3 3 70 2 10
Feb 11-17
95 5 2 95 3 2 70 3 10
R1/min
4 2 2 2
60 12 70 3 12 85 3 5
70 3 10 80 3 8 90 4 3
60 2 10 80 3 8 80 3 8
70 3 10 90 4 3 90 4 3
70 3 10 95 4 2 95 4 2
2-3
M/H
1.
The diameter of the muscle, more specifically the diameter of myosin filaments and their cross bridges. The capacity to recruite fast twitch (FT) muscle fibers. The ability to synchronize together all the muscles involved in action (which is a learning component and increases with the practice of lifting heavy loads.
1. An increase in the number and the diameter of the contracting elements of the muscle, the myosins of the FT Fibers 2. The recruitment in greater number of FT Fibers. 3. MLM also increases the Testosterone level, representing, therefore another explanation why it improves MxS.
2. 3.
Maxex Training
Power phase
Exercise
Conversion to Power
Example of the Ballistic Method Combined With Maximum Acceleration
Week1
2 x10 2x8 2 x 10 2 x 12 2 x 10 4x 4x
Week2
3 x 12 3 x 10 3 x 12 3 x 15 3 x 10 6x 6x
Week3
3 x 15 3 x 15 3 x 15 3 x 20 3 x 12 6x 6x
Medicine ball chest throws Jump squats and medicine ball chest throws Medicine ball overhead backward throws Medicine ball side throws (for each side) Medicine ball forward overhead throws Two-handed shot throws from chest followed by 15-meter/yard sprint Push-ups followed by 15-meter/yard sprint
Plyometric training
Exercise
Muscle Endurance
Maintenance Phase
The benefits of strength to a player is felt for as long as the neuro-muscular system maintains the cellular adaptations induced by strength training. When strength training is ceased the contractile properties of a muscles diminished and as a direct result, lessens its positive role. The consequence is detraining, or a visisble decrease in the contribution of strength to athletic performance. The longer the conpetitive phase, the more important it is to maintain some elements of MxS. Overlooking that means that a MxS is detrained the level of power will be affected.
NOTE: - Load: 40% 1RM - in week 2, take 2 exercises and perform non- stop 100 repetitions - in week 3 and 4 take 3 exercises for the indicated number of repetitons
Takeoff Power
Landing/Reactive Power
One-legged reactive jump stressing the takeoff part of the exercise
Drop jump from a lower height using a 10 15 Kilogram (20-30 pound) heavy vest, dumbbell, or even a barbell
Standard reactive jump in which The athlete lands on the balls of The feet, then instantly jumps upWard in a springlike takeoff.
Starting Power
Throwing Power
Acceleration Power
Series of five to six reactive box or bench jumps followed by 15 to 20 meters/yards of bounding, ending in a 20 meter/yard acceleration
Deceleration Power
Drop jump from a high box followed by serveral short jumps, emphasizing the landing (land on balls of feet, knees bent, and hold).