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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)

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tihanyi
Tihanyi
  • FT vs. ST
    • Shortening time
    • Force/velocity
    • Power/velocity
    • Max unloaded velocity
structural units of training
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
planning workouts
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
workouts and training days
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
Intensity Variation
  • Pyramid – slow ascending and descending
  • Contrasting – mixing up exercises
  • Mixed training – heavy resistance as a portion
  • Circuit training – strength and endurance
microcycles and mesocycles
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
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
linear periodization
Linear Periodization
  • Training one target after another
    • Aerobic, anaerobic, strength
    • Sequential training
    • Maintenance
  • For Specific requirement sports
nonlinear periodization pg 102
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
Macrocycle Training
  • Variability of stimuli
  • Delayed transformation
  • Delayed transmutation
  • Realization
  • Training residuals
  • Proper timing is essential
variability
Variability
  • Exercises must be changed periodically
  • Change loads as well
  • Heavy, medium and light training also
delayed transformation
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
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
lab tonight
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

Next Class