1. Periodization and Max-Lifting

2. Lesson Learning Targets
Describe the concept of periodization training.
Describe the difference between fast-twitch and slow-twitch muscle fibers?
Describe how to develop the two muscle fibers
Determine your personal 1-rep maximum lift on the bench press
Calculate your weight training levels for each phase of periodization training.

3. Review: 5 Components of Muscular Fitness
Describe the following components of fitness:
Muscular Strength
Muscular Power
Muscular Endurance
Cardiovascular Endurance
Cardiorespiratory Endurance
Muscular Strength- How much force your muscles can produce
Muscular Power- Force + Speed.
Muscular Endurance- Force exerted over time. Ability to sustain force for long periods
Cardiovascular endurance- the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement
Cardiorespiratory Endurance- the ability of the heart and lungs to absorb, transport, and utilize oxygen over an extended period of physical exertion.

4. New Vocab Fast-twitch Muscle Fibers Slow-twitch Muscle Fibers
Muscular Atrophy
Muscular Hypertrophy

5. New Concepts Periodization Training Max-lifting
Why use periodization training?
How do I incorporate it into my own training?
Max-lifting
What is it?
How does it relate to periodization?

6. Fast-Twitch Muscle Fibers
Two types:
IIa fibers and IIb fibers
Rapid contractions
Quick, powerful movements
Low endurance
Muscular strength and Power

7. Slow-Twitch Muscle Fibers
Longer period of contraction
Oxygen-rich
High endurance levels
Muscular endurance
Cardiovascular & cardiorespiratory endurance

8. Muscle Atrophy and Dystrophy
Atrophy – Decrease in muscle mass
Non-usage
Disease
Can lose all gains from training within 3 weeks of non-activity!
Hypertrophy – Increase in muscle mass
Through resistance training
Developed during power phase of periodization training

9. Periodization
Systematic division of training periods to bring athlete to peak performance for competition
Can be tweaked for in-season/off-season training

10. Max-Lifting
1-rep Max – amount of weight that can be lifted one time (total strength)
Useful for determining levels of resistance during periodization training
Re-test for new max level after full periodization training program

11. Determining 1rep-Max
Start with a weight you KNOW you can lift 10 times.
10rep-max is determined when you no longer can perform 10 reps at a certain weight.
Use last completed set as 10rep-max weight
Use provided chart and 10rep-max weight to determine 1rep-max

12. What’s Next Pick a workout partner Determine 1-rep max for:
Barbell bench press
Squats
Determine individual resistance levels for periodization periods (strength, power, endurance)
Begin new training period!