Chapter 5 Timing in Strength Training
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Transcript Chapter 5 Timing in Strength Training
Timing in Strength
Training
Chapter 5
Tihanyi
FT vs. ST
Shortening time
Force/velocity
Power/velocity
Max unloaded velocity
Structural Units of Training
Workout=short rest
Day
Rest:intensity?
Microcycle-1 week
Mesocycle-2-6 weeks
Macrocycle-1 year (prep, comp, transition)
Periodization-the whole process
Table 5.1
Planning Workouts
Short, Medium and Long
Short term involves fatigue
Sequencing is important
Upper/lower body alternate
Heavy resistance requires long rest?
Superposed is stacking
Each micro or meso has a specific goal
Strength, power, hypertrophy, speed, endurance, etc.
SPECIFICITY of training
Figure 5.1 (single)
Figure 5.2 (superposed)
Workouts and Training Days
Rest-Exercise Alternation
Enough rest to allow increased
volume
Maybe twice a day
Long rest with heavy weights?
Sequence
Core and power first
Large muscle groups first
Multiple joints first
Intensity Variation
Pyramid – slow ascending and descending
Contrasting – mixing up exercises
Mixed training – heavy resistance as a portion
Circuit training – strength and endurance
Figure 5.3
Microcycles and Mesocycles
Recovery
Sequencing to allow fatigue specificity (rotate muscles)
Long rest periods of 48-72 hours following heavy
resistance
Train at least 3 times a week
Maybe train twice a day
Decreased frequency may still maintain strength
Variability - heavy and light days (60% rule)
Medium Term (Periodization)
Goal is to peak at the proper time
Delayed transformation – time to adapt and rest
Delayed transmutation – tapering period
Accumulated fatigue leads to increases later
Both exercises used and load must vary across time
Realization of strength
Training residuals – detraining effects
Superposition – different training affects each
other
Figure 5.4 (positive relationship between
time to achieve it and time to lose it)
Peak
Sustained
Linear Periodization
Training one target after
another
Aerobic, anaerobic, strength
Sequential training
Maintenance
For Specific requirement sports
Nonlinear Periodization (pg. 102)
Intensity spans a wide range over the week
Usually heavy, medium and light (undulating)
Power may be used at 30%
For Multiple requirement sports
Macrocycle Training
1.
2.
3.
4.
5.
Variability of stimuli
Delayed transformation
Delayed transmutation
Realization
Training residuals
Proper timing is
essential
Variability
Exercises must be changed
periodically
Change loads as well
Heavy, medium and light
training also
Figure 5.6
Delayed Transformation
Adaptation takes time
Detraining also takes time
Greater training load / greater the time for
transformation
Pre-competition phase is tapering phase
Transmutation = specificity
Residuals
Retaining loads should be high with low volume
and frequency
Maintenance
Amount lifted increases with cycle however
average load is constant due to changes in
volume
Figure 5.7
Figure 5.8 (volume load)
Lab Tonight
Strength line-up
Fiber type
CSA
Max power
Max strength (Fmm)
Dynamic strength (Fm)
Calculate relative strength
Max velocity (Vmm)
Next Class
Next week Exam 1
Essay only
Graphs
Labs
Articles
Book
Explanations
Synthesis of information
WHY?
Force & Power/velocity
RFD vs. RVD
Max velocity
Absolute vs. relative
Muscle quantity vs. quality
Fatigue
Adaptation
Neural control
Timing