Yearly Training program - plan of attack (goals and methods of attaining goals)

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2 Yearly Training program - plan of attack (goals and methods of attaining goals) Single (one peak) verses Double Periodization (two peaks) 3 phases of training plus 1 transition phase for each Each phase has specific time frame and specific goals Phases related to seasons 9/25/2012 2

3 Used for new participants or participants who are returning to exercise after some time off Usually short in time (3-4 weeks) depending on sport and training phases Time used to prepare body for the demands of exercise and training RT focuses on correct movement, low weight, high reps Non-sports specific 9/25/2012 3

4 Time to fully establish the basic components of fitness = endurance, strength, speed Longest training period(8-12 weeks) depending on goals and training phases Should see noticeable improvements during this period RT focuses on muscular strength development Incorporate goal specific and non specific exercises during the base period Increase in volume throught the period 9/25/2012 4

5 The build period sees the introduction of muscular endurance and anaerobic endurance training Period is usually two mesocycles long(6-8 weeks) depending on goals and training phases Should see noticeable improvements during this period RT focuses on muscular strength development Incorporate goal specific and non specific exercises during the base period Volume is maintained but intensity is raised 9/25/2012 5

6 This is what you have been waiting for performances should be Period is short (2-4 weeks) depending on goals and training phases Compete and rest Intensities are very polorized Overall volume is reduced 9/25/2012 6

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8 Endurance Refers to the length of time heavy work can be continued CV Endurance Length of time we can work at a specific intensity utilizing the CV system Aerobic Activity Continuous moderate intensity exercise using large muscle groups for at least 15 minutes Anaerobic High intensity exercise that exceeds the body s capacity to utilize oxygen - An. Alactic (0-30sec.) or An. Lactic (30sec. 3 min)

9 Goals Improve or maintain performance Improve or maintain bodily functions Lose weight Intensity Based on % VO 2 max or % max HR CV training, resting HR and VO 2 max Progressive in intensity, over time lead to CV function

10 A Combination of different intensity gauges can be used Talk Test Talking to partner should be possible but not too easy this is usually relates to about 70-75% max HR Above ~85% max HR talking becomes difficult for most Borg Scale Older scale (6-20) Newer scale (0-10+) in book

11 Assigning numerical values to subjective feelings of exercise exertion Rating of 3-4 corresponds to ~60-70% max HR or 40-50% VO 2 max whereas rating of 6 = ~90% max HR and 85% VO 2 max Client should exercise between RPE 4-5/6

12 6 7 very, very light 8 9 very light fairly light somewhat hard hard very hard very, very hard 20 0 No exertion 1 very light 2 light 3 - moderate 4 somewhat hard 5 hard 6 7 very hard 8 10 very, very hard Maximum exertion

13 Training HR = max HR x 65-85% Max HR = 220-age *low estimate or 210- (0.5 x age) *high estimate 70% max HR intensity guidelines for beginners & sufficient to induce training effect 85% max HR upper limit suggested for healthy & trained individuals (beyond 85% leads to discomfort) 65% max HR good starting point for older individuals

14 Training HR = [(max HR- RHR) x 50-85%] + RHR Normal RHR male = bpm; female = bpm Heart Rate Reserve (HRR) is difference between RHR and max HR (max HR RHR) Low intensity 50-60% HRR Moderate 60-75% HRR Moderate to high intensity required for training effect High 75-85% HRR Always use this formula to calculate Training HR if given resting heart rate (more accurate calculation)

15 Recovery Rate Recovery rate refers to speed and degree heart recovers from exercise and returns to RHR Recovery rate gets faster with training it is a good measure of aerobic fitness Duration Time proper intensity maintained Start with 30 70% max HR If fitness a question, start with minutes and 60-70% then build to 30 minutes duration first then intensity but not both at once

16 Frequency 3-5 x/week recommended for improvement Weight loss 5-7x/week + RT (stress importance of RT for metabolism) 1-2 x/week for maintenance (@ proper intensity or increase duration) Choice of Exercise Large muscle groups Variation Examples:

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18 Zone RPE Purpose %LTHR 1 <10 recovery 65-80% Aerobic 82-88% Tempo 89-93% Sub-threshold % 5a 17 Super threshold % 5b Aerobic capacity % 5c 20 Anaerobic capacity 106% +

19 Definitions Muscular Strength & Endurance Considerations for Program Design Results of Manipulating Repetitions Choices and Order of Exercises Weight Training Principles 9/25/

20 Repetition Maximum (RM) 1, 3, 10, etc. The maximal load that an individual can lift, over a given # of reps, before fatiguing Volume how many not how heavy Intensity tension or stress on muscle group is dependent on # reps/#sets/rest between sets Muscular Strength force exerted in one max effort Muscular Endurance Ability to perform work by continuing to lift sub-maximal load 9/25/

21 Strength-Endurance Relationship stronger muscle will have greater ability to generate endurance than a weaker muscle Absolute Strength the maximum force an athlete can exert with his or her whole body irrespective of body size or muscle size Example of Absolute Strength as it relates to Endurance A is stronger than B(25 lbs more for 1RM) A will go longer due to increased strength 9/25/

22 Relative Strength - The maximum force exerted in relation to body weight or muscle size Muscular Power release force over shortest period of time Hypertrophy the enlargement of muscle that results from weight training (^diameter of muscle fibers)

23 Select a sport and position/event Indicate main goal and time of peak performance Divide year into training phases List the physical components to be trained Rank the importance of the physical components State what phase these are to be trained and how often

24 Improvement or maintenance of: Muscular Strength Muscular Endurance Power Mass (hypertrophy) Toning ( cutting ) 9/25/

25 Tension or stress put on a muscle or muscle group Correct technique and proper intensity are the two most important aspects in weight training Dependent on: # sets/reps rest between sets duration of workout amount of weight used 9/25/

26 Workout intensities based on % of individual RM: Heavy intensity %+ of RM Medium Intensity 80-90% RM Light Intensity 70-80% RM Safe starting point is 60-70% RM Better to be safe and more conservative when starting out ensure proper technique and allow for neuromuscular adaptation 9/25/

27 Best way to calculate 1 RM is to test it in weight room (explanation) You can estimate 1 RM based on number of reps done to fatigue then dividing by coefficient this is an estimate but is accurate Another estimate is to use the 3 RM to estimate the 1 RM by adding 20 lbs to the weight used for the 3 RM (very rough estimate usually too high) Ex. You lift 100 lbs 3 times. The estimated 1 RM would be 100 lbs + 20 lbs = ~120 lbs 9/25/

28 Max. # Reps Coefficient factor /25/

29 For a training effect muscle MUST be overloaded i.e. stress/weight must be more than muscles used to For a training effect to occur there must be a demand placed on the muscle (to lift more weight) Must train with loads >80% RM for strength to be optimally increased Overload in intensity is first by in reps, then by in weight 9/25/

30 How do I know when to increase the weight? Example : Your training parameters are reps & 2 sets The weight that you use should permit you to complete 10 reps but this is getting difficult. When you reach reps you should be reaching muscular fatigue When you are able to complete the 2 sets of 12 reps with relative ease, then it is time to increase the weight 9/25/

31 Total time in weight room is dependent on # reps, # sets, rest between sets, # exercises you must calculate (estimate) the total amount of time the client will spend on their w/o. Reps # times exercise (action) repeated in 1 set without rest # reps is dependent upon goal attached Sets # reps performed consecutively without resting More than 1 set recommended for training effect 3 sets optimal, sometimes warm-up set preceding Total sets depends on time, goal, experience of lifter 9/25/

32 1-5 reps Pure Strength/Power *Neurological adaptation/firing speed & recruitment Some Mass * very experienced lifters with 3-5+ yrs serious training 6-9 reps Strength More Mass reps Strength, Mass *Less than above 2 parameters 12 + reps Endurance *Neuromuscular Adaptation/Pattern *safer for most lifters Cuts/definition toning * good for beginners for first 6-8 weeks of training (& young people) to set neuromuscular 9/25/2012 pathways 32

33 Toning or cutting little rest should be taken seconds to increase muscular endurance and reach fatigue Objective is strength/hypertrophy/power, more rest needed due to increase weights and time for muscle recovery Will be using weights require full energy restoration Require 2-3 minutes rest to allow near-full restoration 9/25/

34 FREQUENCY 1. # times repeat workout in 1 week 2. Minimum 3x/week required for improvement (targeting each muscle group 3x/week) x/week enough for maintenance. 4. Frequency of training may be influenced by outside factors 9/25/

35 REST BETWEEN WORKOUTS Muscle growth and strength occur between workouts training effect occurs during rest periods If time between workouts is too short to allow for muscle recovery injuries and/or over-training can occur Optimum rest is 48 hours between workouts of same muscle group (i.e. take 1 full day off between workouts) 9/25/

36 STRENGTH PLATEAU Occurs when muscle no longer increasing in strength leveling off of performance over time Indication that some aspect of training must be changed How to get out of a plateau? Take a few workouts easy Cancel lifts/exercises Substitute exercises 9/25/

37 OVER-TRAINING Comes from training harder when plateau has already occurred Symptoms: Lack of enthusiasm Sleep disorders Continued muscle soreness Lack of appetite How to fix it: Vary intensity, exercises, sets, reps Get increased rest between workouts Get plenty of sleep Eat nutritious foods 9/25/

38 CHOICE OF EXERCISE Whole body training all major muscle groups Promote muscular balance Train opposing muscle groups (agonists/antagonists) Strengthen imbalance (concentrate on those muscles) When strengthening in isolation = do at least 1 exercise for each muscle group (guard against imbalances) Using multi-joint exercises = many muscle groups trained together, chances of muscle imbalances smaller 9/25/

39 ORDER OF EXERCISE Order is important in order to get the most out of each muscle group Same muscle group exercises require more time between each different muscle groups can have less rest between them Multi-joint exercise early in workout Isolation/single joint exercises performed at end of workout 9/25/

40 LARGE vs. SMALL MUSCLE GROUPS In a max effort exercise the smaller muscle groups fatigue before larger muscle groups When smaller muscles are weak, exercise is limited even though large muscles are still fuelled Chose exercises that train larger muscle groups early in workout and smaller ones later 9/25/

41 MULTI- vs. SINGLE-JOINT Both included: multi-joints 1 st ; single-joint after Multi-joint Promotion of sequential muscle action, balance & coordination Good time-savers One weakness: weakest muscle in lift is limiting factor Weakness corrected with special SJ at end of w/o Single-joint Good for correcting muscle imbalances Drawback to choosing all SJ exercises in 9/25/

42 WEIGHT TRAINING PRINCIPLES Beginning Training Principles Progressive Overload make muscles work harder than used to Set System multiple sets per body part to completely exhaust each muscle group/stimulate max muscle hypertrophy Isolation if goal is to maximally shape or build independently, muscle must be isolated Muscle Confusion varying sets/reps/angles of motion specific routine adaptation prevented. 9/25/

43 Intermediate/Advanced Principles Muscle Priority train weakest (in terms of development) body part early in WO when energy is highest Pyramid Principle start at top of rep range and increase weight with decrease reps for each set (i.e. 6-9 reps: set 1 = 9 reps, set 2 = 7 reps, set 3 = 6 reps, etc.) Many variations but all have ONE or BOTH of these basic characteristics: intensity repetitions 3 ways: intensity + reps; intensity 9/25/

44 Intermediate/Advanced Principles Superset Doing back-to-back sets with little/no rest with 2 exercises There are 3 variations of supersetting: Opposing muscles/push-pull Upper/Lower body Same body part = compound 9/25/

45 Order of training when combined together really depends on preference of client Always warm-up (not an option) Always cool down for HR raising activities Provide enough rest between workouts for recovery May need multiple warm-ups/cool-downs Single Peak CV before RT Reverse Peak RT before CV Multi Peak circuit training style activity with CV & RT interspersed throughout workout

46 Time under Tension

47 (5-10sec) (1-3min) (20min+) >105%RM (eccentric), slow = MAX STRENGTH %RM (1-8 reps), slow to med. = MAX STRENGTH 60-80%RM (8-15 reps), slow to med. = HYPERTROPHY 50-80%RM (8-20 reps), fast = POWER <70%RM (>15reps), slow to med. = ENDURANCE Fast = +1, -1 Med. = +2/+3, -2/-3 Slow = +4/-4 (or higher) 6 reps (+2, 1, -2, 0 ) = 30sec VS. 6 reps (+1, 0, -2, 0) = 18sec 10 reps (+1, 0, -2, 0) = 30sec VS. 10 reps (+3, 1, -3, 0) = 70sec