Types of Muscle Training

Part II

Periodization

• Superior to constant training

• Multiple workouts, programs, & modalities

• Emphasizes training stimulus change

• Developed through overload principle:– Increase amount of stress to stimulate

adaptations (SAID principle)

Periodization

• Classical- based off of Eastern bloc programs in 1950’s

• Four Phases:– Preparation: increase strength/muscle size (high

volume/low intensity)– 1st Transition: optimize power and skill proficiency

(decrease volume, increase intensity)– Competition (Peaking): sport specific, & demands of

competition– 2nd Transition (Off-season): recovery and rehab,

avoidance of complete detraining

Periodization

• Westernized version:– Mesocylce: small number of training session

with specific goal– Microcycle: run of mesocycles– Macrocylce: includes all cycles

Linear Periodization

• Progressive overloads to cause linear increases in volume

• Theory: Develop muscle hypertrophy followed by improved nerve function and strength

• Variations between microcycles (rep range)

Linear Periodization

• Volume and Intensity vary throughout entire macrocylce

• Begin with high volume/low intensity progress to low volume/high intensity

• Must be patient, do not progress too quickly

• General Preparation Phase recommended for beginners

Linear Periodization

• High volume/low intensity: hypertrophy– which enhances strength later due to

increased muscle protein

• Low volume/high intensity: larger demand for nervous system (motor unit recruitment)– Increased strength

Essentials of Strength and Conditioning, 2nd ed. pg 515, fig. 22.2

Nonlinear Periodization

• More frequent variation to enhance training stimulus

• Volume and intensity can be varied more versus linear, especially assistant exercises

• Usually alternates hypertrophy and strength– Allows for flexibility in schedule

Nonlinear Periodization

• Rotate from very heavy, heavy, moderate, to light

• If session is missed, easier to pick-up vs being constrained by a certain mesocycle

• All in all LP and NLP provide for hypertrophy and strength

• Adherence is key

NLP example

Other Protocols

• Circuit Training: machine work, 8-12 exercises, cycle through 1-3 times– Enhances CV & muscular endurance with

moderate strength gains

• One-set program: circuit fashion, 8-12 reps to failure (HIT program)

Other Protocols

• Multi-set system: 2-3 warm-up sets followed by several work sets – For multi-joint: 5-6 reps w/ min. of 3 sets– Must vary or plateau will occur

• Super-slow system: slow reps lasting from 20-60 sec.– Theory: muscular tension enhances strength– Usu. only 1-2 sets for isolated joint– As rep time increases amount of resistance

decreases• ROM receives less optimal strength stimulus

Other Protocols

• Pyramid/Triangle Routine: start with either high reps and digress down or low reps and progress up– Very time consuming due to rest factor– Used for 2-3 exercises

• Super Setting: alternating 2 exercises– Opposing groups or different joints or

particular body part

Other Protocols

• Negative Resistance Training: lower more weight than you can in a concentric phase– Believed to increase strength (very little research)– Usu. only 105-110% of 1 RM

• Split Routine System: various body parts on different days– Ex: arms, legs, abs- M-W-F / chest, shoulders, back-

T-Th-Sa– Allows for higher intensity of each group– Keys on assistant exercises for all together strength

Other Protocols

• Forced Rep System: once exhausted aid is used to get 3-4 more reps– Increase local muscle endurance– Can create great muscular soreness

• Functional Isometrics: perform contraction for 4-6 inches then max effort against immovable object for 5-7 seconds– Increase strength in certain part of ROM

Other Protocols

• Rest-Pause System: near max resistance, take 10-15 rest b/w reps– At least one set– Possible greatest gains in stength

• Priority System: perform major goal exercises first– Can be used with all programs

Other Protocols

• Complex, Concurrent, Contrast, or Cross-training: train all 3 energy pathways concurrently– Used for many sports for energy system

utilization– Mutually beneficial to different goals

Training Modalities

• Constant External Resistance Devices: Absolute load does not change during exercise– Do not correct for leverage during movement– Activates stabilizers, no limit to ROM

• DB, barbell, kettle bells, objects

Training Modalities

• Variable Resistance Devices: change in load over ROM– Do not fit everyone– Fixed ROM– Isolates joints and muscles

• Machines, cable systems, rubber tubing

Plyometric Training

• Trains speed, power, and starting stength

• Utilizes Stretch-Shortening Cycle (SSC)– Eccentric loading into ballistic concentric– Minimize isometric b/w ec & concentric – Allow for enhanced concentric contraction due

to preactivation during eccentric

Plyometric Training

• Increase in power output depends on load and time and ability to induce force-enhancing prestretch

• Slight stretch stores elastic energy which is added to force of concentric action

• Results in quicker recruitment of fibers of more fibers

• Key aspect is countermovement

Training Recommendations

• Max Strength: Heavy loads/low reps, long rest, 2-3 days

• Hypertrophy: moderate loads/8-12 reps, 1-3 sets, 1-2 min rest, 2-3 days

• Power: high velocity, 3-6 reps, 1-3 sets, 2-3 min rest, may also want to enhance strength

• Muscular endurance: light loads, high reps, short rest (dependent on load)

“Project”

• Find article based on resistance training and conditioning

• Write summary and reflection on article – Size 12 font, double spaced, no longer than 1 page,

but more than 150 words– Document article

• Bring to class next Monday (Oct. 5) be prepared to discuss with class

• Will not be accepted as late as it is part of class discussion for that day