Chapter 5-Fleck

 Individualized  ‘Best’ training program?  Program Design  Develop  Prescribe  Modify  A process

 Scientific principles  ‘best’ is not a simple question  Multi-factorial  One ‘best’ does not exist  Many variations  Specificity is key  What are goals of program?  Modifications across time  Genetic limitations-individual responses

 What is goal?  How to test?  Test specificity  Identify critical variables  Acute program variables  Planning and progression  Exercise stimulus  Develop single session then build  CO-FIVR-P

 Evaluate the sport and athlete  Movements  Energy  Muscle groups  Muscle actions  Injury sites  Goals

 Joint angles  Movement planes  Forces and velocities  Train movements not muscles  Videotape  Sticking point strength  Specificity of movement  Achieve greatest transfer  Multiple goals often

 3 systems  Time  Intensity  Multiple systems  Target primary system  3 actions  Concentric  Eccentric  Isometric

 Injury profile of sport and athlete  Prehabilitation  Joints and muscles most susceptible  Different goals require focus  Phase system  Multiple goals achieved

 Address specific goals and needs  Design one workout  Chronic program design is change  Author has 5 variables  COIVR  We have 7  CO-FIVR-P  SAID principle  Specific adaptation

 Related to movements  Only muscles trained will adapt  Primary vs. assistance  Multiple joint  Single joint  Structural – coordination  Technique = target  Muscle action specificity  SAID

 Large before small  Greater neural stimulation  Multi joint before single joint  Complex before simple  Power before strength  Energy utilization?  Fatigue role?  Goal focus order  Alternate upper/lower body and push/pull

 Number of sessions per week  Per muscle group  Inversely related to intensity and volume  High for gains  Low for maintenance  Heavy eccentric less frequent  Less for beginners  More for advanced (2-18x)

 Key factor  Major stimulus related to adaptation  RM (repeated tests) or rep load (stay in range)  RM continuum related to goal (not linear)  Endurance  Hypertrophy  Strength  Power (effort)  Machines vs. free weights?

 Volume = sets x reps  Volume load = sets x reps x load  3-6 sets appears optimal  Goal specific  Multiple vs. single sets?  Quicker and greater  Both are effective  Beginners vs. advanced  Inversely related to intensity

 Energy requirements (specific)  Lactate removal  Increase metabolic adaptation with short rest  Increased psychological arousal  3-5 minutes with heavy, multi joint exercise  Time vs. ratio?  3-5 min  1:3-1:12 work to rest  Effort vs. intensity?

 Initial gains are large  Gains decrease over time  What works with beginners?  Potential of untrained vs. trained  Genetic ceiling  Rate is related to critical variable manipulation  Prioritize goals  Health vs performance  Staircase effect

 Critical variable manipulation  Stimulus for change  Individualization  Goal focused

 Discuss specific to your sport:  Needs analysis  Critical program variable design  Create one workout  Report in class.

 Chapter 6, 7 & 8 Fleck  Type and turn in paper relative to:  Needs analysis  Basic concepts  Goals  Critical variables (one workout)