1. Chapter 7-Fleck

2.  After gains there is a plateau  Periodization of variables results in new gains  Guidelines are based on science…driven from the field

3.  Planned changes or variation  Acute training variables (critical variables)  CO-FIVR-P  Developed in Eastern Europe  Two main goals 1. Peak 2. Avoid overtraining (or plateaus)

4.  Linear model  Increase intensity  Decrease volume  Peak 2-3 times per year  Several phases of focus  Each last 2-6 weeks  Goal oriented  Macrocycle-year  Mesocycle-3-4 months  Microcycle-1-4 weeks

5.  Active rest periods are built in  Reduction in volume  Reduction in intensity  Each goal has a range of numbers  Wide variation in implementation

6. FREQUENCYINTENSITYVOLUMEREST POWER 1-2 week 85-95% 30-40% 1-4 reps 1-2 sets 4-6min STRENGTH 3-4 week75-85% 4-8 reps 3-4 sets 2-3min HYPERTROPHY 4-6 week60-75% 8-12 reps 4-6 sets 30-90s ENDURANCE 5-7 week<60% 12-15 reps 5-7 sets <30s

10.  More recent  Peak early and maintain throughout season  Long seasons and multiple goals  Linear peaks at end  Undulating peaks early  Daily undulations within a microcycle  Not sequential goals  Mixing models may have merit  Politics and science

11.  Long list of linear studies (70’s and 80’s)  Stone, O’Bryant, Garhammer, Haff, Kraemer  Intensity and volume differences between models?  Undulating studies (new, 2000’s)  Kraemer, Hunter, Fleck

12.  Explosive training  Reduce resistance-increase speed  Power peaks at 30% 1RM  Both force and speed must be maximized  RFD = force/time to reach force  Explosive in nature but generally measured isometrically  Deceleration is part of movement (2 parts)

13.  Stretch-shortening-cycle  Stored elastic energy  Muscle spindle reflex  Very quick only  Longer length of muscle creates more speed  Depth jumps?  How high  How quick is the return (amortization)  Contrast training

14.  Advanced methods are needed for advanced lifters  Explosive work is needed for power  Both force and speed are trained  Stretch reflex exercises are needed  Avoid plateaus

15.  Chapter 8 Fleck