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Chapter 7-Fleck . Advanced Training Strategies. Introduction. After gains there is a plateau Periodization of variables results in new gains Guidelines are based on science… driven from the field. Periodization. Planned changes or variation Acute training variables ( critical variables )

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Advanced Training Strategies

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Chapter 7 fleck

Chapter 7-Fleck

Advanced Training Strategies


Introduction

Introduction

  • After gains there is a plateau

  • Periodization of variables results in new gains

  • Guidelines are based on science…driven from the field


Periodization

Periodization

  • Planned changes or variation

  • Acute training variables (critical variables)

    • CO-FIVR-P

  • Developed in Eastern Europe

  • Two main goals

    • Peak

    • Avoid overtraining (or plateaus)


Strength power classic linear

Strength/Power (classic linear)

  • Linear model

    • Increase intensity

    • Decrease volume

  • Peak 2-3 times per year

  • Several phases of focus

  • Each last 2-6 weeks

  • Goal oriented

    • Macrocycle-year

    • Mesocycle-3-4 months

    • Microcycle-1-4 weeks


Strength power cont

Strength/Power cont…

  • Active rest periods are built in

    • Reduction in volume

    • Reduction in intensity

  • Each goal has a range of numbers

  • Wide variation in implementation


4 x 4 matrix fivr and goals

4 x 4 Matrix (FIVR and Goals)


Classic periodization model

Classic Periodization Model


Undulating periodization

Undulating Periodization

  • More recent

  • Peak early and maintain throughout season

  • Long seasons and multiple goals

  • Linear peaks at end

  • Undulating peaks early

  • Daily undulations within a microcycle

  • Not sequential goals

  • Mixing models may have merit

  • Politics and science


Research

Research

  • Long list of linear studies (70’s and 80’s)

    • Stone, O’Bryant, Garhammer, Haff, Kraemer

  • Intensity and volume differences between models?

  • Undulating studies (new, 2000’s)

    • Kraemer, Hunter, Fleck


Power training work time

Power Training (work/time)

  • Explosive training

  • Reduce resistance-increase speed

  • Power peaks at 30% 1RM

  • Both force and speed must be maximized

  • RFD = force/time to reach force

  • Explosive in nature but generally measured isometrically

  • Deceleration is part of movement (2 parts)


Plyometrics

Plyometrics

  • Stretch-shortening-cycle

  • Stored elastic energy

  • Muscle spindle reflex

  • Very quick only

  • Longer length of muscle creates more speed

  • Depth jumps?

    • How high

    • How quick is the return (amortization)

    • Contrast training


Summary

Summary

  • Advanced methods are needed for advanced lifters

  • Explosive work is needed for power

  • Both force and speed are trained

  • Stretch reflex exercises are needed

  • Avoid plateaus


Next class

Next Class

  • Chapter 8 Fleck


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