Timing in Strength Training

1. Timing in Strength Training Chapter 5

2. Tihanyi • FT vs. ST • Shortening time • Force/velocity • Power/velocity • Max unloaded velocity

3. 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

4. Table 5.1

5. 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

6. Figure 5.1 (single)

7. Figure 5.2 (superposed)

8. 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

9. Intensity Variation • Pyramid – slow ascending and descending • Contrasting – mixing up exercises • Mixed training – heavy resistance as a portion • Circuit training – strength and endurance

10. Figure 5.3

11. 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)

13. Medium Term (Periodization) • Goal is to peak at the proper time • Delayed transformation – time to adapt and rest • Accumulated fatigue leads to increases later • Delayed transmutation – tapering period • Both exercises used and load must vary across time • Realization of strength • Training residuals – detraining effects • Superposition – different training affects each other

14. Figure 5.4 (positive relationship between time to achieve it and time to lose it) Peak Sustained

15. Linear Periodization • Training one target after another • Aerobic, anaerobic, strength • Sequential training • Maintenance • For Specific requirement sports

16. 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

17. Macrocycle Training • Variability of stimuli • Delayed transformation • Delayed transmutation • Realization • Training residuals • Proper timing is essential

19. Variability • Exercises must be changed periodically • Change loads as well • Heavy, medium and light training also

20. Figure 5.6

22. 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

23. 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

24. Figure 5.7

25. Figure 5.8 (volume load)

27. Lab Tonight • Strength line-up • Fiber type • CSA • Max power • Max strength (Fmm) • Dynamic strength (Fm) • Calculate relative strength • Max velocity (Vmm)

28. 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 Next Class