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HPRC & ACSM’s
High Intensity Training Conference and
Performance Optimization WorkshopSponsored by the
Human Performance Resource Center
September 13-14, 2010Uniformed Services University for the Health Sciences,
Bethesda, MD
Background LiteratureHigh Repetition/Short Rest Interval
Resistance Training
N. Travis Triplett, PhD, FNSCA
Jeffrey M. McBride, PhD, FNSCA
Resistance Training
• utilized with different set, repetition, and load combinations to optimize specific training goals
• types of goals:– Muscular Endurance (least common in
athletic populations)– Hypertrophy– Strength– Power
Resistance Training Types
• Circuit Training– exercises in rapid succession, performed
for 30-60 sec (often single joint movements)
– short rest periods (30-60 seconds)– high number of repetitions– lower loading (40-60% of 1RM) [low
intensity]– enhance muscular endurance
(aerobic/anaerobic)
Resistance Training Types
• Strength Training– exercises utilizing 3-6 sets– longer rest periods (2-5 minutes)– lower number of repetitions– higher loading (70-90% of 1RM) [high
intensity]– typically larger muscle mass structural
lifts (squat, deadlift, bench press, etc)
Resistance Training Types
• Power Training– exercises utilizing 3-6 sets– longer rest periods (2-5 minutes)– only 5-7 repetitions (to avoid drop-off
in power output)– lighter loading (0-50% of 1RM except
for weightlifting lifts 70-80%)– other exercises include jump squats,
bench press throws, etc.
CrossFit™
• a popular method of training among tactical professionals
• attempts to address multiple components of physical fitness in one program, without specializing in any one area
CrossFit™
• series of exercises performed in rapid succession– in a timed fashion– typically for higher numbers of
repetitions and shorter rest periods
• falls under the basic definition of circuit training
• specific research is lacking
Circuit Training Research– acute increases in lactate levels, EPOC &
heart rate (Baudry & Roux 2009; Braund et al. 2005; Garbutt et al. 1994)
– used in some cardiac rehab programs (Kelemen et al. 1986)
– added to aerobic training to enhance muscular strength Gettman et al. 1978)
Circuit Training Research– less increase in muscle strength in
comparison to standard strength training (Hortobagyi et al. 1991; Kraemer et al. 2000; Marx et al. 2001)
– high repetition training shows lower muscle strength gain than lower repetition training (Campos et al. 2002)
Circuit Training Research
– involving both aerobic and
anaerobic component may
attenuate muscle strength gain
(Hortobagyi et al. 1991)
CrossFit™ Research
– one study which utilized military personnel of varying fitness levels and experience with CrossFit™
– results included some increases in power (20%) as calculated and strength (13%) [tests more specific to the training]
– results also included modest or no overall improvements in Army standard fitness tests
Injury Concerns
• limited data
• small number of weight room injuries compared to sports injuries overall– 56,000 emergency room visits for
weight training injuries compared to 6 million total ER visits for sports injuries
Injury Concerns
• Causes included:– Unsafe behavior– Equipment malfunction– Lack of supervision– Inattention
• Weightlifting injuries (Olympic lifts) have a much lower injury rate than other popular sports (2-25x less)
Terminology Concerns
• Intensity: weight lifted (%1RM), NOT perception of working hard (which is often higher in ‘metabolic’ workouts)
• related to volume-load, which is calculated by multiplying the weight by the total number of repetitions at that weight
Terminology (cont’d)
• Example calculation of volume-load comparison for one exercise– 100 kg 1RM– 3 sets of 12 at 40% of 1RM = 1440 kg– 5 sets of 5 at 80% of 1RM = 2000 kg
• Thus, by %1RM and volume-load definitions, intensity is highest in heavy-load exercises
Training Recommendations increase muscle strength (anaerobic)
component through standard strength training protocol (high loading – high intensity ≥ 80% of 1RM)
increase VO2max (aerobic) component through aerobic training protocol (running, biking, etc.)
increase muscle power component through use of power exercise protocol (weightlifting movements, plyometrics, etc.)
Periodization Example
•Variation in Volume-Load (kg)•Variation in Intensity (% 1RM)•Variation in Focus of Training (Strength, Power, Speed, Endurance)
Final Thoughts
• Questions to be answered:– What are the most important physical
performance needs of the soldier?– What is the purpose of utilizing
resistance training to meet these needs?
– Which needs are met with military training and which needs should be met in the weight room?