Chapter 18 (Not Finished Yet) T & C

Specificity

Training in a particular manner to produce a particular adaptation.

SAID principle

Specific Adaptation to Imposed Demands: the demands placed on the body determine the adaptations that occur.

Overload

Applying a training stimulus beyond what the athlete is accustomed to in order to promote adaptation.

Methods of overload

Increasing weight, sets, repetitions, or frequency, or changing rest periods and exercise selection.

Variation

Changing program variables to provide different training stimuli, reduce monotony, and help manage fatigue.

Why combine heavy and light training?

A combination may improve maximal and rapid force production more than using only one loading intensity.

Reversibility

The deterioration or loss of fitness that can occur when a training stimulus is reduced or removed.

Individualization

Designing training around the unique needs and goals of each athlete or individual.

Load or intensity

The resistance used in training, often expressed as a percentage of 1RM or an RM load.

Repetition (rep)

One complete performance of an exercise.

Set

A group of repetitions performed consecutively before resting.

Training volume: total weight lifted

The total weight lifted in a session, calculated as sets × repetitions × weight.

Training volume: total repetitions

The total number of repetitions completed during a training session.

General strength-training prescription

Strength generally emphasizes high loads and low repetitions.

General muscular-endurance prescription

Muscular endurance generally emphasizes lower loads and higher repetitions.

Seven program-design variables

Needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, and rest periods.

Needs analysis

Evaluating the sport's demands and the athlete's needs before designing a program.

Movement analysis of a sport

Examining body and limb movement patterns and the muscles involved.

Physiological analysis of a sport

Determining which physical qualities—such as strength, power, hypertrophy, or muscular endurance—are most important.

Injury analysis

Identifying common injury sites and factors that may contribute to injuries in the sport.

Athlete training and injury status

Assessing current conditioning, readiness for training, and current or previous injuries.

Training background

Considering the type, duration, and intensity of previous training and the athlete's exercise-technique experience.

Beginner lifter in the slides

Generally someone who is not currently training or has trained for less than two months, lifts only one or two days per week, has low training stress, and has little technical experience.

Physical testing and evaluation

Choose tests related to the sport, appropriate to the athlete's skill level, and realistic for the available equipment.

Choosing the primary training goal

Use assessment results, sport demands, and season priorities to select the main desired outcome.

Core exercises

Exercises involving one or more large muscle areas and multiple joints

they generally receive priority in program design.

Examples of core exercises

Squats, deadlifts, bench presses, and shoulder presses

rows and pulldowns may also be included.

Assistance exercises

Exercises that usually target smaller muscle areas and are often single-joint movements.

Examples of assistance exercises

Biceps curls, triceps pushdowns, crunches, leg extensions, leg curls, and calf raises.

Structural exercises

Exercises that load the spine directly or indirectly and require postural stabilization.

Power exercises

Structural exercises performed rapidly or explosively, such as power cleans, snatches, push presses, and jerks.

Exercise selection for athletes

Select exercises that reflect the movement and muscular requirements of the sport and the athlete's goals.

Other exercise-selection factors

Available time, technique experience, equipment availability, and the movement demands of the sport.

Agonist

The muscle or muscle group actively causing a movement.

Antagonist

The muscle or muscle group on the opposite side of a limb that opposes or controls the movement.

Recovery exercises

Exercises that promote movement and restoration without creating high muscular or nervous-system stress.

Training frequency

The number of training sessions performed over a period, usually expressed as sessions per week.

Training frequency and recovery

Training status affects recovery needs

the slides commonly recommend about three workouts per week with roughly 48 hours between sessions.

Beginner training frequency

The slides recommend about 2–3 days per week.

Intermediate training frequency

The slides recommend about 3–4 days per week.

Advanced training frequency

The slides recommend about 4–7 days per week, depending on recovery and program demands.

Split routine

A program that trains different body parts or areas on different days

often used by intermediate and advanced lifters.

Off-season training frequency

The slides suggest about 4–6 days per week.

Preseason training frequency

The slides suggest about 3–4 days per week.

In-season training frequency

The slides suggest about 1–2 days per week because sport practice takes priority.

Postseason training frequency

The slides suggest about 1–3 days per week during active rest.

Heavy loads and recovery

Maximum or near-maximum loads generally require more recovery time.

Alternating heavy and light days

Can help manage fatigue and make more frequent training possible.

Upper-body vs. lower-body recovery

The slides note that the upper body may recover more quickly than the lower body after heavy loading.

Single-joint vs. multijoint recovery

Recovery may be quicker after single-joint exercises than after multijoint lifts.

Other training and frequency

If an individual performs other types of training, especially anaerobic training, resistance-training frequency may need to be reduced.

What are the two definitions of resistance-training volume?

Total weight lifted (sets × reps × weight) or total repetitions completed.
What percentage of exercises are generally shared between athletes versus individualized?

intermediate: 3–4 days/week

advanced: 4–7 days/week.
How does resistance-training frequency change across sport seasons?

Off-season: 4–6 days/week

preseason: 3–4

in-season: 1–2

postseason: 1–3.
What is the general recommended recovery time between resistance-training sessions when training three times per week?

Approximately 48 hours.
How can alternating heavy and light training days help?

How should resistance-training exercises generally be ordered?

Power exercises first, then other core exercises, then assistance exercises.
What is preexhaustion?

lower body: 5–10 lb.
How much load may be added for larger, stronger, or more-trained individuals?

Upper body: 5–10+ lb

lower body: 10–15+ lb

alternatively, 2.5–10%.
When is 1RM testing appropriate?

For intermediate or advanced individuals with adequate training status and exercise experience.
How can a 1RM be estimated from multiple-RM testing?

estimates are most accurate with 10 or fewer reps.
What is the repetition-maximum continuum?

Heavy loads emphasize strength or power, moderate loads emphasize hypertrophy, and light loads emphasize muscular endurance.
What is volume-load?

power: 3–5

hypertrophy: 3–6

muscular endurance: 2–3. Warm-up sets are excluded.
How long should rest periods generally be for strength and power?

2–5 minutes.
How long should rest periods generally be for hypertrophy?