Timing in Strength Training-phpapp02

8/12/2019 Timing in Strength Training-phpapp02

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1. How to space the work and rest intervals.Basically.how often do I work out?

2. How to sequence exercises. Whatexercises should I use? When should I usethem?


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Timing in strength training is probably theelement of strength coaching/training thatrequires the most knowledge and experience.

It is also the part of coaching/strengthtraining where individualization play thelargest part. Some athletes will get burned

out.or make greater gains with certaintypes of setups. A good coach will have agood idea of what each athlete needs interms of workload.


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These are very important! They make up the basic scheme of almostany training program, from powerlifting to cross country running.

Training Session

Training Day

Microcycle

Mesocycle

MacrocycleOlympic Cycle/Multiyear Training


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The training session is the smallest unit oftraining.

It is often referred to as a workout

The technical definition according to thebook is: A workout period comprising restperiods no longer than 30 minutes.

A training session does not equal one trainingday

There may be many training sessions withinone training day


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This lifting scheduleis a good example of the

higher work capacity ofelite athletes who havebeen training a long time


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Training load of one workout Restoration Time (hr)

Extreme 72

Large 48-72

Substantial 24-48

Medium 12-24

Small >12


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Generally speaking, more workouts thatdistribute the workload will be more effectiveand allow more recovery than having less

workouts but trying to put a large amount ofwork in those workouts.

Division I programs will often have liftingworkouts in the mornings, and then sport

practices later on in the day. Division IIIschools often dont have the luxury of doingthis because their sport time commitment isnot as great.


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The grouping of several training days

Usually a week long but can be differentdepending on the competition schedule of

the athlete.


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Microcycle Focus: STRENGTH

Monday: Conditioning/Static StrengthTuesday: Explosive Strength/Plyometrics

Wednesday: Rest

Thursday: Conditioning/Static Strength

Friday: Explosive Strength/Plyometrics

Saturday: Conditioning

Sunday: Rest


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9:00 AM Weightlifting Squat Variation (4x5 @ 77.5% T-Max)

Bench Press Variation (4x5 @ 77.5% T-Max)

Romanian Deadlift (Hamstrings) (4x5)

Pullup Variation (4x5)

Body Curls (3x10) (core)

3:00 PM Conditioning 15x50 yd sprints @ 90% effort with 30 rest

4x100 yd sprints @ 85% effort with 1 rest

1x GS circuit Pedestal 2x10 each


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For an active rest day, light sport activity orlight cross training might be encouraged. Anexample of this would be shooting around in

basketball, or going for a 20 minute jog in thewoods with a partner.


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9:00 AM

Oly Variation #1 (Cleans from Floor) 6x3 @ 70%

Oly Variation #2 (Push Jerks) 6x3 @ 70% 3:00 PM

Cone Hops: 3x25 (1 rest)

Low Box to Box: 3x5 boxes (2 rest) Standing Triple Jump x 3 (2 rest)

Medicine 10lb Ball Toss for Height 2x8 (2 rest)


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9:00 AM Weightlifting Squat Variation (3x8 @ 75% T-Max)

Bench Press Variation (3x8 @ 75% T-Max)

Glute-Ham Raise (Hamstrings) (3x10) Pullup Variation (3x10)

Windshield Wipers (3x10) (core)

3:00 PM Conditioning 10 x suicide sprints @ 90% effort with 45 rest

4x100 yd sprints @ 85% effort with 1 rest

1x GS circuit Waterloo 2x10 each


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9:00 AM

Oly Variation #1 (Snatch from Hang) 6x3 @ 70%

Oly Variation #2 (Hang Clean and Jerk) 6x3 @ 70% 3:00 PM

Heidens: 3x20 (1 rest)

Hurdle Hops: 3x5 (2 rest) Standing 5 Jumps x 3 (2 rest)

Medicine 10lb Ball Toss for Distance 2x8 (2 rest)


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A Mesocycle is a system of severalmicrocycles

The typical duration is one month, although it

can be anywhere from 2 to 6 weeks.An example of this would be Westside Barbell

having very short mesocycles as they changetheir exercises every 2 weeks.

The average mesocycle will typically be 3microcycles of increasing intensity and then arecovery microcycle totaling 4 weeks.


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0

10

20

30

40

50

60

70

80

90

1 2 3 4

Training Load

Week:


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Accumulative

Increasing the athletes motor potential.Increasing non-specific fitness

Transmutative Turning that potential into sport specific fitness

Realizational

Peaking mesocycles. Used to reach the highestpossible level of sport performance


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I am training a 100m dash sprinter in track andfield. At the beginning of the season I will useaccumulative mesocycles with the focus of

increasing top end speed. I might use someoverspeed training over the course of 30 metersto accomplish this.

After I have gained the non-specific gains infitness (better top end speed over a shortdistance) I will use a transmutative mesocyclefocusing on longer sprints at full effort (2x120mat 97%) to transform the speed gained intocompetition speed.


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Refers to one entire competitive season

A macrocycle is filled with mesocycles

Mesocycles are filled with microcycles

Microcycles are filled with training sessions

An olympic cycle is 4 years in length

In an olympic cycle, the first 3 years might be highvolume, with the last year possibly being a bitlower in volume.

Florida State Example


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Short term planning refers to planning microand meso cycles

Medium term planning refers to planning themacrocycle

Long term planning refers to planningtraining over many years.for example theRussian sport system.

90% of coaches dont get past short termplanning.personal observation


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The goal of short term planning is toeffectively manage fatigue

Training sessions should be designed so that

CNS intensive work is done fairly fresh.


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A general principle of short term planning is alsothe fact that fatigue effects from different typesof work are fairly specific.

An example of this would be: I probably couldnthave 2 days of ME bench press in a week, theCNS fatigue would be too great. However, I stillcan have a good RE bench pressing workout lateron in the week after my ME session, because the

fatigue left over from that day is specific toheavier weight and lower reps, so I can still havea good submaximal workout.


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Since the effects of a certain exercise can bespecific to that movement, it is a good idea touse different exercises over the course of the

week. For example, I might do an ME flatbench press on Monday and then an REincline dumbbell press on Friday.


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If you perform two training sessionsconsecutively that train similar qualities, thetraces of fatigue from those two exercises willbe superposed on each other, or in simplerterms, stacked.

This will lead to a very high level of fatigue.

So for example, I wouldnt want to max out in

squat 2 workouts in a row, unless I wanted towalk down the stairs on my hands the nextcouple days.


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Each mesocycle should have a training focus.If you try to improve too many abilities in a

single mesocycle, the body will not knowwhat to adapt to.

A common saying in training: Maintain your

strengths while you focus on yourweaknesses.


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There are many motor abilities which can aim to

be increased by training. These can include:

Max Strength Hypertrophy

Explosive Strength

Reactive Strength (plyos)

Speed

Alactic Conditioning

Lactic Conditioning

Aerobic Conditioning


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In any given cycle, no more than 2 of theseabilities should be focused on. Whatever 2are being focused on should comprise

about 70 to 80% of the training in thatcycle. The other 20-30% can be used tomaintain the other qualities. Max Strength Hypertrophy

Explosive Strength Reactive Strength (plyos) Speed Alactic Conditioning Lactic Conditioning Aerobic Conditioning


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The general idea in planning strength trainingis to have the athlete do as much work aspossible while being as fresh as possible.

Unlike training for an endurance event, instrength training, it is not necessary for theathlete to walk out of the weight room

exhausted. They actually shouldnt beexhausted walking out of the weight room.This doesnt mean that an individual setcannot be tiring.


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The total amount of sets in the training ofweightlifters has not changed in the last 50years, but the length of the workouts have

increased.Sport science has proven that the distribution

of training volume into smaller units produces

a more effective training stimulus for thenervous system.


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When lifting heavy weights, rest periods areoften 4 to 5 minutes long.

Even if you dont feel tired when only resting a

minute or two between heavy sets, it is betteranyways for your CNS to take a longer recovery.

Lifting weights at the T-Max take around 10

minutes of recovery afterwards, because of thelarge toll that is taken on the CNS.


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It might be a good idea to do some flexibilitywork between heavy resistance trainingsessions to help speed up recovery and

prevent a loss of flexibility.


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A special strength workout is one that isdone outside of the teams regular practicetime. (In team sports)

For example, a regular strength workoutwould be one that you do right after practice.

A special strength workout is one done

outside of practice. Sports requiring highmaximal strength levels will benefit fromspecial rather than regular strength work.


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The timing of heavy resistance protocols incycling workouts is dominated by two mainideas:

Allowing enough recovery between exerciseperiods

Finding the right balance between the steadinessof a training stimulus. (When do I change

exercises? I need to have them around longenough to cause adaptation, but need to switchenough to promote the principle of variety)


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The recovery time of an exercise varies withthe size of a muscle

It will take much longer for a large muscle

group such as quads and glutes to recoverthan a small muscle group, such as the calvesor forearms.

These small muscle groups might only take12 hours or less to recover. A large musclegroup such as the quadriceps will take at least48 hours to recover from a tough workout.


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The use of large multi joint exercises are notused very often in a training week. Squatting 3times a week would be extremely taxing on an

athlete.Olympic lifters typically only squat about twice a

week in their lifting programs with about 72-96hours recovery between sessions.

When working with athletes whos sport is notjust lifting, and they actually have to go topractice as well, It might be a good idea to squateven less than this (once a week).


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Sometimes experienced athletes will usestress microcycles to try to break through aplateau in their training.

A stress microcycle is a microcycle wheremore training is put into the week than theathlete can recover from immediately.

The gains from one of these microcycles willbe seen in the weeks after the stressmicrocycle.


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Planning the macrocycle can also be referredto as periodization

Periodization refers to the changing of

exercises, training loads, and methods duringpre-season and in-season training.

This needs to be done in a training year. If the

same training is applied the whole year theathlete will likely level off early and findstaleness in their training later in the year.


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2 authors of classical periodization are TudorBompa and the Russian, Matveyev.

Typical periodization will have:

Higher volume, low intensity exercises early in theyear.

Lower volume, and higher intensity exercises laterin the training year.

Some sort of conversion to power phase beforethe competitive season.


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Delayed Transformation

Delayed Transmutation

Training Residuals

The superposition of training effects


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The period where the training load isreduced, and the performance begins to riseis the period of delayed transformation

So, once again, if I train hard with weightsand sprints for a few months, I might noticemy sprint speed in the 40 yd dash decrease.Once the season nears, I decide to ease backon my training. What I will find is that myperformance in the 40 will improve as I easeback on my training.


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Typically about 2-6 weeks. Average time is 4weeks, or one mesocycle. This mesocycle issometimes called the realization orprecompetition mesocycle.


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This is similar to the conversion to powerphase of Tudor Bompastraining scheme.

DT refers to the use to specific exercises to

turn the non-specific work done in theoffseason to specific power that can be usedin the competitive season!


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I spent much of the off-season lifting weightsand doing hill work. My event is sprinting.

To produce delayed transmutation, I will do a

lot of bounding and sprint work on the trackto transform my non-specific gains(strength/hills) to specific gains (sprint speed)


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The training content (exercises) and trainingload should vary over the entire season.

Training cycles need to follow one another in

a certain fashion Accumulation

Transmutation (transfer to sport specific)

Peaking


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When an athlete stops strength training, theprocess of detraining occurs.

The rate that an athlete will lose strength is

dependant on a few factors Duration of the immediately preceding period of

training (accumulation period)

Training experience of athletes

Targeted motor abilities

Amount of specific training loads duringdetraining


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More mature/experienced athletes willexperience detraining at a slower rate thannovices.

Mature athletes can often achieve goodresults after relatively short periods ofretraining.


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Once the special training ceases, differenttraining benefits are lost at different rates.

Perhaps the most applicable part of this

theory would be that of performance gainsmade because of neuromuscular efficiency,and gains made because of muscularhypertrophy.

Structural gains last longer than CNS based gains.


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Sometimes, it might be good to only putspecific training loads into a training programin amounts that will allow that quality to bemaintained, or lost at a slow rate.

For example, a coach might keep a little bit ofmax strength training style training in the

program during the competitive season (5x2@ 90% 1RM) twice a week to keep theathletes from losing max strength)


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Varying training loads and content over thecourse of a year is necessary for athleticsuccess

Although targeted motor abilities can reachhigh levels at the end of the training year,non-targeted, or early targeted motor

abilities can fall to very poor levels towardsthe end of the training year.


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New planning is based around thecycling back and forth of differentmotor ability emphasis over the course

of the training year.

Think, in this case of moving back and forth between trainingemphasis in mesocycles throughout the year, with stimulating andretaining loads (not detraining loads).


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According to myself.a hybrid of the classical version and the newer version might bethe best way to go. Ill provide an example of what I am talking about with sometraining schemes.


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Lets say we are shooting for increasing ourexplosiveness and jumping ability for trackand field.

Motor ability A is maximal strength (weights)Motor ability B is plyometric strength


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Monday: weights

Tuesday: plyometrics

Wednesday: active rest

Thursday: weights

Friday: plyometrics

Saturday: active rest

Sunday: rest

Lets say this is our basic training template for thewhole year, for this example.


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Lets say that the following represents aretaining training load for each type of training:

Strength (M/R)

Cleans 2x5 @ 80% Squats 2x5 @ 80%

Step ups 2x5 @ 80%

Plyometrics (T/F)

Max jumps for height: x3

Bounding: 75m total

Hurdle Hops: 2x5 hurdles


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Now lets say we wanted to focus on themesocycle to be on stimulating strength, butretainingplyometric ability. Here is what thatmight look like:

Strength (M/R) Cleans 4x5 @ 80% Squats 5x5 @ 80% Step ups 3x5 @ 80%

Plyometrics (T/F) Max jumps for height: x3 Bounding: 75m total Hurdle Hops: 2x5 hurdles


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Now lets say we wanted to focus on themesocycle to be on stimulating plyometricability, but retainingstrength. Here is what thatmight look like:

Strength (M/R) Cleans 2x5 @ 80% Squats 2x5 @ 80% Step ups 2x5 @ 80%

Plyometrics (T/F) Max Jumps x 8 Bounding 200m Hurdle Hops 6x5 hurdles


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Thanks for your Attention

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