Transcript Conditioning For Muscular Strength

Conditioning
For Muscular
Strength
Overload Principle
Work muscle above and beyond
what it is accustomed to and it
will adapt !
Overload may be an increase:
 Resistance
 Repetitions
/ Sets
 Contraction velocity
Adaptation and
Specificity
Muscles adapt differently based
on the type of overload placed
on them.
Specify the training regimen to
elicit the desired adaptations.
Specificity of Training
Training should “overload”
the system / muscle type that
the individual wishes to train!
 IE:
Energy systems, muscle
fiber type, and sport
specificity.
Muscle Fiber Types
Fast Twitch (FG / Type II)

anaerobic capacity
Type
IIa (FOG) vs. IIb
 Fatigue
easily
 Fast contractile velocity (Vmax)
Muscle Fiber Types
Slow Twitch (SO / Type I)
Vmax
= ½ Vmax of FG fibers
 Mitochondria Density
 [Aerobic Enzymes]
Muscle Fiber Types
and Performance
Genetics
Specificity of Training
Fiber Conversion
* Power = Force X Velocity *
Types of Contractions
Concentric: Muscle shortens
w/ contraction
Eccentric: Muscle lengthens
while it is contracted.
Static (Isometric): No change
in muscle length w/
contraction
Types of Training
Isotonic: Movement of a set
resistance through a ROM
Isokinetic: Speed of contraction
is controlled while subject exerts
max effort
Isometric: Training using static
contractions
Fatigue
Muscular fatigue is caused by
decreases in pH brought about
by buildup of lactic acid.
 LA
builds up due to lack of O2 to
buffer H+ ions resulting from
glycolysis. These H+ combine
with pyruvate to form LA.
DOMS
Delayed Onset Muscle Soreness
 Caused
 Minute
by:
tears in muscle tissue*
 Acute inflammation*
 Alteration in cell’s Calcium regulation*
 Osmotic pressure changes (retention of fluid)
 Muscle spasms
 Any combination of the above
Adaptations to
Strength Training
Neural Adaptations (First 8-12
weeks)
 Learn
Movement (Motor Learning)
  Coordination
  Motor Unit Recruitment
  Coordination of Motor Unit
 Neuromuscular inhibition (GTO ,
Muscle Spindles)
Muscular
Adaptations
Muscle Fibers (Physical Changes)
 Increase
in Size: Hypertrophy
(Particularly Type II)
 Directly
proportional to the VOLUME of
overload

Volume = Resistance X Repetitions
 Increase
in Number: Hyperplasia (?)
Muscle Fiber Conversion?
Studies are inconclusive???
 Most
show no change or very
little
 Appears that IIb  IIa w/
intense aerobic training
 Largely genetic and relatively
stable (Absolute Number)
Energy System
Adaptations
ATP – CP
 Will
increase stores of ATP-CP
Anaerobic Glycolysis

in levels of glycolytic enzymes
 Less LA produced, more efficient
Cori cycle,  LA tolerance
Gains in the Beginning
of a Program
Steroids
8-12 Weeks
Strength
Progress
Steroids
Hypertrophy
Neural Adaptations
Training Duration
Other Adaptations
Intramuscular Fuel Stores

[ATP], [CP], and [Glycogen] Increase
VO2max

Depends on training
Connective Tissue
Ligament / Tendon Strength Increases
 Increase in connective tissue
surrounding muscle fibers Increased
bulk

 Bone Mineral Density
Other Adaptations
Capillary Density
 Decreases
w/ intense, high intensity ST
 No Change w/ circuit or low weight,
high repetition ST
Mitochondrial Density
 Decreases
due to  CSA
Glycolytic Enzymes
 Increase
Other Adaptations
Hormonal Changes
 Acute
increase in Epinephrine,
Norepinephrine, and Cortisol (
Gluconeogenesis)
Cholesterol

Total Cholesterol*
  HDL-Cholesterol*
* (Results have been somewhat
inconclusive)
Specificity of
Training
Aerobic Training:
 IIa
 Hypertrophy of I and IIb fibers
 Increase in enzymes,
mitochondria, & capillaries;
especially in I (SO) fibers
 IIb
Specificity of
Training
Strength / Power Training:
 Hypertrophy
of IIb Fibers
  glycolytic enzymes
  LA tolerance
  in % of CSA from type II
Increased
contraction velocity?
Strength
Strength is a function of:
 Neural
Factors
 Type of fibers engaged
 Anthropometrics/Biomechanics
 Size of Muscle (CSA) *
Frequency Systems
Split Routine:
 Upper
/ Lower Body
Alternate Day:
 Total
body w/ 48 hrs. rest
Antagonist Split Routine:
 Agonist
/ Antagonist muscle on
opposing days.
Lifting Systems
Percentage
Circuit
Pyramid (Progressive
Resistance)
Super Set
Maximum Fatigue (Negatives)
Recommendations
WARM UP / COOL DOWN !
Start with large muscle /
multi-joint exercise and
progress to single-joint /
isolation exercises
Overload “Core” muscles last
Recommendations
ALWAYS allow 48 hours for
complete recovery !
Start slow !
NEVER overload a sore
muscle !