Lecture 5 - Basic Concepts of Training Theory

What components should be included in a strength program?

Volume (sets x reps)

Load (weight)

Intensity (% of max velocity/1 rep max)

Rest

Frequency (sessions per week)

What is general adaptation syndrome?

Ex: After a workout your body enters the Alarm Phase immediately following because it used up your energy and you feel tired. Over the next few days of rest your body enters the Resistance Phase as it gets used to the stressor. If you do a workout too intense too soon, your body will enter the Exhaustion Phase where your body cannot withstand the stress placed upon it. The exhaustion phase you want to avoid at all costs!!

Characteristics of the Alarm Phase

• exposure to new or more intense stress

• accumulation of fatigue, soreness, stiffness

• decreased level of performance

• can last hours, days, weeks

Characteristics of the Resistance Phase

• adapting to the stressor and return to normal bodily function

• further elevates your body’s capacity

Characteristics of the Exhaustion Phase

• occurs when the stressor is too great or persists for too long

• represents the body’s inability to adapt

• similar systems to the alarm phase but are persistent and long-lasting

• overreaching and overtraining

Theory of Super-compensation

• exposure to training stimulus resulting in the depletion of substrates, muscle damage, decreased performance (Alarm phase)

• after a period of rest, substrates increase above the initial level resulting in increased performance —> aka “super-compensation” (resistance phase)

What are short-term adaptations?

• allow you to do the same thing for multiple sessions or for a short period of time and still see progress

• short term enhancement of organ functioning

• normalization of homeostasis —> adaptation to stimulus —> deviation in homeostasis —> stimulates regulatory mechanisms

What are long-term adaptations?

• normalization of homeostasis —> adaptation to stimulus —> deviation in homeostasis —> cannot be overcome —> triggers remodeling of tissues and organs ***causes damage

What is adaptation?

Increasing the stimulus you’re exposed to —> body adapts —> performance improves

What is a plateau?

lack of stimulus —> plateau —> no change in performance

What is maladaptation?

Exposed to excessive stimulus —> maladaptation (a very poor/not sustainable adaptation) —> decreased performance

Key takeaways from the two factor theory

• fatigue dissipates faster than preparedness

• preparedness depends on fitness and fatigue

• Effects after a workout:

  • body is in alarm phase bc substances are depleted

  • moderate, long-lasting gain in fitness

  • large, short-lasting accumulation of fatigue

    • Effect of fatigue is 3x shorter than that of fitness gain

What are the program design considerations?

• overload

• specificity

• individualization

• DO NOT WANT ACCOMMODATION

What is overloading?

• the magnitude of the load is greater than your “normal/previous” level

• increase of stimulus —> adaptation —> performance improvement

• the adaptation of your muscles is determined by changing the intensity or volume of your load

  • you may see rapid progress in the beginning because your brain is just beginning to figure out how to fire motor neurons in response to the stimulus

Define hypertrophy

the increase in size of a muscle from resistance training

What is specificity? (unique to each sport because of different needs)

• adaptations to training programs are specific to the tissues and systems trained in different sports

• SAID Principle: Specific Adaptations to Imposed Demands

• applies to muscles and movement, energy systems, speed of movement, cardiovascular capacity

• a 10% increase in weight per week is ok for beginners because they often rapidly progress but this would be overreaching/overtraining in well-trained athletes

  • 2.5-5% increase in weight per week is more suitable for well-trained individuals

Why are squats and cleans beneficial for football players?

• squats work on power

• cleans work on force and speed

Both of which are necessary to perform well in the sport (specificity)

• These exercises wouldn’t do much for swimmers

What is individualization? (unique for each individual athlete)

• programs should be individualized so that athletes’ adaptations are maximized

• think “everyone is different” and “what works for one person may not for another”

• Considers: individual’s specific needs and goals, current training status, deficiencies

  • Highest level of individualization and variety in pro football athlete programs and lowest level in high school football programs

• the rate of adaptation decreases the longer you train for

What is accommodation? (plateau)

• when the response of a biological system to a constant stimulus decreases over time

• lack of stimulus —> plateau —> lack of improvement

What is the law of diminishing returns?

• the more adaptations you obtain, the less you gain

• why beginners see large gains in performance with small loads and low training time and why elite athletes see little to no improvement with very heavy training loads

How do you avoid accommodation?

• modify the program periodically

  • quantitatively: change the load

  • qualitatively: change the exercises (but still satisfy the demand for specificity)

Overreaching vs overtraining

Overreaching

• excessive training leading to short term decrease in performance

• can recover from in a few days

Overtraining

• WANT TO AVOID AT ALL COSTS

• accumulation of training stress that leads to long term decrease in performance

• takes months or longer to recover from

• causes biological changes

Symptoms of overtraining

• can be caused by too much stress as well

• mood swings

• loss of appetite

• frequent colds and infections

• elevated morning heart rate

• persistent muscle soreness

• persistent fatigue

• struggling with training and performance

• lack of focus

• sleep issues

What are training residuals?

• how long your adaptations stay after you stop training

• determined by:

  • duration of your accumulation period

  • your level of experience as an athlete

  • load during detraining cycles

• neural adaptations (speed) is lost first

• strength adaptations last longer