Certificate IV Fitness Strength and Conditioning Lecture Reps, Sets and Loads Certificate IV Fitness Strength and Conditioning Lecture

Types of Contractions Concentric: Muscle shortens w/ contraction Eccentric: Muscle lengthens while it is contracted. Static (Isometric): No change in muscle length w/ contraction

Basic S&C Terminology Maximum Strength: the peak force the neuromuscular system is capable of producing in a single maximal voluntary contraction. Absolute Strength: The maximum amount of force your muscles can produce irrespective of body weight. Absolute Strength is important for sports which extra body weight helps performance Relative Strength: The Force your muscles can produce in relation to your body weight. Strength Endurance: The ability to produce muscular contractions over an extended period.

Basic Terminology Cont.. Agonist: The Muscle acting as the Prime Mover – What are the agonists in a bench press? Antagonist: The muscles acting in direct opposition to the prime movers – what are the antagonists in a bench press? Stabilizers: Muscles stabilizing or supporting a body segment whilst other muscles carry out a movement – what are the stabilizers in a bench press? Neutralizers: Muscles counteracting the unwanted actions of other muscles by tending to produce opposite movements – What muscles work as neutralizers during a bench press?

S&C Training terminology Training Volume: Training Volume may be measured by either total reps performed or total weight lifted per unit of time, i.e set, session, week ect. It is important that total weight lifted be considered with total reps to appreciate the intensity/volume relationship. Training Load: A measure of Kilograms/pounds lifted per unit of time. Training Load is an Intricate factor in determining training volume. Training intensity: A measure of degree of one’s applied strength relative to their current level of maximum strength. Training intensity is probably the most important component of strength training. Note: The term “Intensity” is frequently used erroneously in current exercise literature, comments such as “High Intensity Aerobic workouts” are misleading and unrelated to strength training workouts.

The Science of Reps Total Reps = Volume Volume is a major factor when balancing a program to prevent injury and has a direct effect on both hypertrophy and strength. If you seek Muscle Mass; increased repetitions from the hypertrophy method (6-12RM) seem to produce the best results. If maximal Strength is a concern you should restrict yourself to the 1-8RM range. Because sets of 1-3 reps put great stress on the neuromuscular & endocrine systems, they are best used for short periods (1-3weeks) and only by advanced athletes and lifters.

Reps at Maximal Fatigue Over Fatigue Optimal Level of Fatigue

The Science of Sets There is an inverse relationship between sets and reps. As the number of reps increases, the number of sets decreases and visa versa. During the first few weeks of training very little training volume (1-2sets) will bring about ample amounts of improvements as the adaptations are neural. It normally takes about 6-8 wks of training before 3 sets are needed for a beginner. After 8 weeks of training, multiple sets (3-6 sets) with specific rest periods between sets is needed. Smaller muscles react well to fewer (1-3 sets) sets. No more than 30-36 total sets per workout should be performed. Most Experts suggest that a total of 20-25 sets per workout is optimal

The Science of Rest Periods In general Strength Training requires 3-5 mins of rest between sets to avoid neural fatigue. Hypertrophy Training and Programs directed at Fat Loss should use short rest periods 30-90secs coupled with high training volume. WARNING! Inadequate rest periods will activate the aerobic energy system which is antagonistic to strength and hypertrophy development. Reducing optimal muscle tension is catastrophic!

Athlete/Client Classification BEGINNER: - < 1 Year of consistent strength training experience. INTERMEDIATE: 1-2 Years of Consistent strength training experience. ADVANCED: 2 Years Consistent Strength Training Experience.

Gains in the Beginning of a Program Steroids 8-12 Weeks Strength Steroids Hypertrophy Progress Neural Adaptations Training Duration

Overload Principle Work muscle above and beyond what it is accustomed to and it will adapt ! Overload may be an increase: Resistance Repetitions Contraction velocity

Types of Training * Isotonic: Movement of a set resistance through a ROM Isokinetic: Speed of contraction is controlled while subject exerts max effort Isometric: Training using static contractions

Program design Preparatory period – Hypertrophy phase Goals: Increase the muscle mass Utilize body building techniques Increase in mass depends on sport requirements Variations: Assisted reps (lifting to failure) Resisted reps (increased resistance on eccentric phase. Supersets (20 – 30s. RI) Pre-exhaustion sets (exhaust small muscles before working larger mass)

Program design Preparatory period – Hypertrophy Phase Intensity 65 - 80% 1RM Number of X’s 6 – 9 Number of reps/set 8 – 12 Number of sets /session 4 – 6 Frequency 2 – 4 /week Pace: Usually slow on eccentric – 4 sec. Rest Interval (RI): less than 2 minutes

Program design Preparatory period – maximum Strength phase Goals: Increase maximum strength Avoid staleness, overreaching Can be combined with other phases: eg power, hypertrophy Variations: Assisted reps (lifting to failure) Resisted reps (increased resistance on eccentric phase. Pyramids, reverse pyramid, double pyramid Flat pyramid, skewed pyramid Eccentrics Isometrics

Program design Preparatory period – Maximum Strength phase – max loading method Intensity 85 - 125% 1RM Number of X’s 3 - 5 Number of reps/set 1 - 6 Number of sets /session 6 - 10 Frequency 2 – 3 /week Pace: Usually 2 s up,2 s down. Rest Interval (RI): 3 – 5 minutes

Program design Preparatory period – Maximum Strength phase – variations Pyramid 100/1*1 95/3*1 90/4*1 Set #1 85% / 6 *1

Program design Preparatory period – Maximum Strength phase – variations Reverse Pyramid 100/1*1 95/3*1 90/4*1 Set # 4 85/6*1

Program design Preparatory period – Maximum Strength phase – variations Flat pyramid 85/5*4 75/8*1 75/8*1 60*10*1

Program design Preparatory period – Maximum Strength phase – variations skewed pyramid 85/4*1 80/6*3 75/8*1 60*10*1

Program design Preparatory period – Conversion to Power Goals: Explosive application of acquired strength (force) Increase rate of force development Train for sport specificity

Program design Preparatory period – Conversion to Power Types: Isotonic methods Load: cyclic: 30 – 50% 1RM acyclic: 50 – 80% 1RM # of exercises 2 – 4 # of reps / set 4 – 10 # of sets 3 – 6 R.I. 2 – 6 in. Pace explosive

Program design Preparatory period – Conversion to Power Types: Isotonic methods Ballistic methods Load standard # of exercises 2 – 5 # of reps/set 10 – 20 # of sets 3 – 5 Pace ballistic

Program design Preparatory period – Conversion to Power - plyometrics

Recommendations ALWAYS allow 48 hours for complete recovery ! Start slow ! NEVER overload a sore muscle !