Ch. 5 Timing in Strength Training

Training Session

workout

Training Day

One day of planned training activities that may include multiple workouts

Microcycle

A grouping of several training days, usually about 1 week

Mesocycle

Several microcycles grouped together, typically lasting 2-6 weeks

Macrocycle

The entire training season including preparation, competition, and transition periods

Periodization

Planned manipulation of training variables to maximize adaptations and prevent overtraining

Accumulative, Transmutative, and Realization

What are the three phases of the Mesocycle?

Accumulative Phase

Enhances athlete potential through conditioning and motor learning

Transmutative Phase

Converts nonspecific fitness into sport-specific preparedness

Realizational Phase

Measures and refines performance before competition

72 hours

Recovery Time for Extreme Training Loads

48-72 hrs

Recovery Time for Large Training Loads

24-48 hours

Recovery Time for Substantial Training Loads

12-24 hrs

Recovery Time for Medium Training Loads

less than 12 hrs

Recovery Time for Small Training Loads

Fatigue

Primary Factor in Short-Term Planning

Increased fatigue and decreased work capacity

Effect of Two Heavy Workouts Back-to-Back

less fatigue

Effects on less repetitive exercises

Goal of Short-Term Planning

Improve performance while minimizing fatigue

Exercise Sequence Rule

Large muscle groups before small muscle groups

Contrasting Exercises

Flexibility or relaxation exercises used between heavy resistance exercises

Circuit Training

Training multiple motor abilities at the same time through stations

Rule of 60%

Minimal training load day should be about 60% of maximal load day

Stress Microcycle

Fatigue accumulates due to short recovery intervals

Goal of Medium-Term Planning

Achieve peak performance during the primary competition

Efficacy Coefficient

# of athletes who achieved best performance during most important competition of season/Total # of athletes

Training Residuals

Retention of training adaptations after reducing or stopping training

variables

Periodization is the planned manipulation of training ________ to maximize adaptations.

potential

The goal of an accumulative mesocycle is to enhance athlete ________.

staleness

A lack of progress in training or a decrease in competition performance is called ________.

microcycle

A group of several training days is called a ________.

mesocycle

Several microcycles combined form a ________.

macrocycle (short fill in the blank)

The entire training season is known as a ________.

one

During the preparatory phase, a microcycle is typically ________ week long.

four

Mesocycles commonly last about ________ weeks.

macrocycle (long fill in the blank)

The competition period, preparation period, and transition period are all parts of a ________.

speed

In endurance sports, ________ exercises should be performed after endurance exercise.

exercise

When an athlete becomes too fatigued to perform a drill correctly, coaches should change the _______.

4 to 5

Typical rest periods between heavy sets are about ________ to ________ minutes.

strength

Among motor abilities, ________ is the longest-lasting during detraining.

anearobic

Among motor abilities, ________ capacity is lost the fastest during detraining