muscular prescription

Progression Overview

  • Class Timeline
    • Last week focused on agility and balance.
    • Muscular prescription is due this Friday at midnight.
    • Final assessment involves working with a partner.
    • Assessments include:
    • Muscular
    • Anaerobic
    • Aerobic

Muscular Prescription Instructions

  • Must include:
    • Frequency
    • Intensity
    • Time
    • Type
    • Rest periods
  • Expectation to discuss all elements in the final assessment.
  • The program should be approximately 8 weeks long.
  • Should target specific goals or general fitness.

Important Concepts for Final Assessment

  • The final assessment must cover:
    • Aerobic, muscular, and anaerobic components.
    • Flexibility if needed.
  • Discuss rationale for focusing on specific components based on partner's needs.
  • Evaluation must include:
    • Anatomical locations for assessments (e.g. skin folds, blood pressure).
  • There will be a practical component involving real assessments during exam time.

Key Terms

  • Periodization: Systematic change of program variables over time to maximize performance regarding sporting events.
    • Intended to avoid plateaus by adjusting intensity and volume.
  • Must consider:
    • Train athletes to peak performance at the right time (e.g. Olympic events).

Periodization Concepts

  • Loading Phases: Training can be broken down into specific cycles:
    • General Preparation Phase: High volume, lower intensity (muscular endurance).
    • Specific Preparation Phase: Increased intensity, lower volume focusing on strength and conditioning.
  • Deloading Phases: Scheduled lighter training to allow recovery and prevent burnout.

Training Variables

  • Frequency: How often training is done.
  • Intensity: Effort level (e.g., % of one-rep max).
  • Time: Duration of workouts (number of sets and reps).
  • Rest Periods: Time between sets can influence recovery and performance.

Guidelines for Each Training Phase

  1. Muscular Endurance
    • Reps: 12-20,
    • Sets: 2-3,
    • Rest: 30 seconds.
  2. Hypertrophy Training
    • Reps: 6-12,
    • Sets: 3-6,
    • Rest: 1-2 minutes.
  3. Strength Training
    • Reps: 1-6,
    • Sets: 2-6,
    • Rest: 2-5 minutes.
  4. Power Training
    • Reps: 1-3,
    • Sets: 3-5,
    • Rest: 3-5 minutes.

Psychological Components

  • Mental aspect is crucial in strength training; perceived effort can impact performance.
  • Using techniques like blindfolding can alter perception and potentially enhance output.

Research & Trends in Training Plans

  • Linear vs. Nonlinear Periodization: Debate regarding optimal training structures focusing on intensity and load variations across cycles.
  • Plyometric Work: Involves explosive movements, emphasizing the importance of power in athletic performance.
  • Macro and micro-cycles: Structuring training sessions around competitive events to optimize performance and recovery.

Summarizing Training Outcomes and Feedback

  • Assess athletes appropriately, observing for adaptations in strength, endurance, and power.
  • Continuous evaluation and feedback are integral to personalizing training.
  • Establish clear communication, ensuring athletes understand objectives and training processes.

Final Thoughts

  • Preparation for Practical Assessments: Focus on technique for assessments such as skin fold measurements and blood pressure monitoring.
  • Importance of discussing and preparing for the individual workout plans tailored to specific partner needs.
  • Encourage open dialogue and questions for clarification throughout the process.