Kin 381 - Training Phases

classic periodization (linear)

- first developed by Matveyev
- designed to emphasize a particular fitness component
- dictated phase to one primary objective (doesn't mean you can't do other things in a strength phase or power phase)

non-linear periodization (undulating)

- typically works on a 7-10 day cycle
- attempts to optimize multiple fitness components in the 7-10 day period

macrocycle

- a complete off-season

mesocycle

- 2-8 week blocks - variability in length
- represent the foundation of a new annual plan
- stage of training
- physical characteristics

microcycle

- typically one week
- represent weekly stimulus and plan
- comprises daily programs

guiding statement

"the strength and conditioning professionals must consider a multitude of variables while attempting to design appropriate resistance-training programs that meet the needs of athletes involved in a variety of sports and activities"

complex annual plan

needs to be:
1) evidence based - research, interviews, anecdotal
2) specific - to demands of activity
3) individualized - based on strengths & weakness
4) long term progression - build foundation first
5) athletic achievement - optimize potential

what do they do? (analysis of program design)

- what are the physiological needs of the sport? (energy systems)
- which specific muscle groups are most important for the sport?
- what types of muscle actions are needed and used in the sport? (velocity, ROM & contraction type)

what is the current status (program design analysis)

- competitive schedule?
- in which phase of the competitive season is the athlete?
- what was in place previously?
- facilities?
- what types of equipment are available?
- other resources

athlete status

- what are the athlete's physical strengths and weaknesses?
- functional movement screen
- does the athlete have any health/injury concerns?
- what are the common sites of injury for the sport/activity? Pre hab?

training phases

- muscular endurance
- muscular strength
- anatomical adaptation
- maintenance
- conversion to power
- hypertrophy
- mixed training
- power endurance

anatomical adaptation (rational)

- often after a rest period the body needs time to adapt to a new stimulus
- allows for the careful, progressive strengthening ligaments, tendons, and muscle tissue
- helps bring ALL body parts into balance
- develop previously neglected muscles or body parts
- restore symmetry

anatomical adaptation (duration and frequency)

entry level (novice -- < 18 years of age)
- 6-12 weeks are likely necessary
- allows for an increase in muscle size and strength
- improvement of exercise technique
- 2-3 training sessions per week
- introducing 3-4 exercises they're not comfortable with

2-3 years training experience
- 6 weeks of appropriate
- > 6 week swill not cause further adaptation
- 4-5 training sessions per week

3

Frequency: ___ times per week for standard base resistance anatomical adaptation

30-70

Intensity: Increase as able - ___ -___% of 1RM for standard base resistance anatomical adaptation

4

Sets: ___ for each exercise for standard base resistance anatomical adaptation

10-15

Reps: ___-___ per set for standard base resistance anatomical adaptation

2

Rest Interval: ~____ minutes for standard base resistance anatomical adaptation

basic aerobic program

- long slow distance
- interval training
- high intensity endurance

circuit training

- load: light to medium
- purpose: muscle endurance/AA
- rest: 1-2 minutes when indicated
- order: 2 plus exercises, balanced, stacked
- freq: 2-3x/week
- tempo: fast or controlled

load progression

- increase load as much as possible provided technique is optimal and adhering to the repetition and rest prescription
- close to failure

volume method (hypertrophy)

- involves using submaximal loads
- more repetitions than Muscular Strength phase
- heavy enough to elicit contraction failure
- 6-12 reps (or time) TUT (time under tension)
- 70-85% of 1RM (guideline)
- phase may last up to 6 weeks
- > 1 phase may be beneficial

hypertrophy goal

- increase in the size of the contractile components
- myofibril hypertrophy
- not just transient muscle hypertrophyh

hypertrophy training objective

transient hypertrophy

- "pump" (fluid accumulation)
- fluid retention in the interstitial and intracellular spaces of the muscle - edema

chronic hypertrophy

- more myofibrils
- more actin and myosin filaments
- more sarcoplasm
- more interfibrillar fluid, glycogen, mitochondria, ATP & CP stores
- more connective tissue
- or any combination of these

fiber recruitment theory

- hypertrophy training relies on ATP/CP system for fuel (goal = deplete this source)
- goal achieved by short Rest Intervals (30-60 seconds)
- limited rest does not allow for complete restoration (forced to recruit "other" fibres)
- muscle adapts to stress through growth stimulation hypertrophy ( activating protein metabolism, synthesis > breakdown)

superset

- agonist exercised, followed by antagonist (no rest)
- eg. biceps and triceps
- variation: using same muscle groups in supersets - different exercises

cheat repetitions

- when a spotter is not available
- eg. bicep curl, use of "trunk swing"

assisted reps

- partner assisted to perform 2-3 reps past point of temporary exhaustion

resisted reps

- partner provides "extra" resistance for the eccentric segment
- eccentric 2x longer than concentric

eccentric method (hypertrophy)

- yielding heavy loads
- ~120% concentric 1RM
- results in greater hypertrophy than concentric training

mixed training

- can be used in any phase
- "transition phase" (optional)
- goal: continue to improve muscle hypertrophy while introduce muscular strength
* allows for a more aggressive transition into MS
- important: 1st session of week = MS followed by rest day (MS employs maximal loads and neuromuscular fatigue)

mixed training (research)

- shown to be beneficial to have a Hypertrophy training session with slightly fatigued muscles
- muscles which are quickly fatigued appear to cause an increase in muscular growth
- depletion of fuel quicker
- quicker holistic fibre recruitment

2-6 (H)

Frequency: ___-___ times per week for hypertrophy

submaximal load and high volume

Intensity for Hypertrophy training

4-6 (H)

Sets: ____-____ for each exercise for hypertrophy

6-12

Reps: ___-___ per set - depends on rep tempo (EPCF)

30-90

Rest Interval: ___-____s for hypertrophy training