Member Log-in
Content List
Part B A Summary of the Variables and Related Issues in Strength Training
Allocation of Muscle Groups to Training Days
1. Determine all the muscle groups to be trained
2. Determine how many days of training per week or micro-cycle
3. Determine which days will be training days within that week or micro-cycle
4. Determine the priorities
5. Allocate the priorities to training days
6. Allocate the remaining muscle groups
7. Consider the issue of number of days recovery between the days which these muscle groups are being trained
8. Consider the implications of residual fatigue with the training session and within the week
9. Plan alternating muscle group allocation in subsequent phases to receive varied benefits
Duration
1. Factors influencing duration
i. Metabolic/neural stores
ii. Hormone response
iii. Multiple day training
iv. Training adaptations
2. Optimal duration
3. Periodisation of duration
Equipment
1. Machines
i. Cables
ii. Independent action
iii. Bar guides
iv. Constant load machines
v. Linear changes in resistance
vi. Attempts to alter resistance to meet joint force curves
vii. Isokinetic devices
2. Free Weights
i. Barbells
ii. Standard (thin) barbells
iii. Olympic barbells
iv. Fat bars
v. Cambered bars
vi. E-Z bars
3. Weight Plates
i. Standard (small diameter) plates
ii. Olympic plates - steel
iii. Olympic plates - rubbers and rubber bumpers
4. Dumbbells
i. Standard
ii. Olympic
iii. Off-set
iv. Fat Dumbbells
5. Other devices
i. Swiss balls
ii. Medicine balls
iii. Personal training equipment
iv. Weights belt
v. Wrist straps
vi. Wrist wraps
vii. Knee wraps
Exercise Categories
1. Level of difficulty
2. Number of muscle groups involved
3. Number of joints involved
4. Size of muscles groups involved
5. Speed of exercise
6. Direction of movement of exercise
7. Effect on resistance
8. Symmetry of movement
Exercise Selection
1. Training method
2. Exercise suitability
3. Specificity
4. Injury history/prevention needs
5. Training history
6. Current physical status
7. Strengths and weaknesses
8. Level of supervision
9. Balance
Exercise Sequence
1. Large to small
2. Fast to slow
3. Complex to simple
4. Priority
Exercise Technique
1. Strict
2. Cheat
3. Ballistic
Frequency
1. Generalized frequency guidelines
i. Frequency is inversely related to intensity
ii. Frequency is inversely related to volume
iii. Training frequency is related to training and chronological age
iv. Training frequency is related to muscle size and number of motor units involved
v. Training frequently is related to exercise selection
vi. Training frequency is influenced by recovery ability
2. Individualization frequency guidelines
i. Optimal frequency is educated guessing
ii. Recovery is transient
iii. Recovery is complex
iv. Recovery is influenced by a number of factors
3. Examples of frequency options
i. Total Body Workouts
ii. Split Routines
a. 7 Day Cycles - Single Day Training
b. 7 Day Cycles - Double Day Training
c. Other than 7 Day Cycles
4. Periodisation of frequency
i. Periodisation of the frequency of strength training
ii. Periodisation of the frequency of exposure to a muscle group
iii. Periodisation of the both strength training frequency and the frequency of exposure to a muscle group
Goal Setting
1. Specific (as opposed to general)
2. Attainable yet challenging
3. Measurable
4. Written down, not just though or spoken about
5. Prioritized (when there is more than one)
6. Short and long term.
Intensity
1. Intensity and volume are inversely related
2. Intensity has greater role in multi-year periodisation than volume
3. Intensity is recovery dependant
4. Other factors affecting intensity
i. Training and chronological age
ii. Gender
iii. Genetics
iv. Psychological traits
5. Methods of measuring intensity
i. As a reflection of metabolic discomfort
ii. As a percentage of repetition maximum
iii. As a perception of exertion
6. The intensity continuum
7. Periodisation of intensity
Muscle Group Selection
Number of Training Days
Periodisation
1. The rationale for periodisation
2. Key terms and concepts
i. Multi-year and annual
ii. Periods of the annual plan
iii. Training blocks
iv. Periodisation all training variables
3. Periodisation of strength
i. Standard periodisation
ii. Linear periodisation
iii. Alternating periodisation
iv. Suitability to various training ages
4. Periodisation of training methods
Prioritizing Muscle Groups
1. Prioritization of muscle group
i. By sequence
a. Within the workout
b. Within the training week
ii. By volume
2. The advantages and disadvantages of prioritizing muscle groups
3. How to periodize prioritization of muscle groups
Program Length
1. Maximum and minimum lengths
2. Full and half recovery weeks
Qualities of Strength
Rate of Change of Program
1. When to change
2. Encouraging feedback - the trainee knows the answer
3. How much change is required
4. Guidelines for rate of change
5. Examples of rate of change
Recovery Weeks
Repetitions
1. The repetition continuum
2. The relationship between repetitions and training methods
3. When to ignore specificity in repetitions
4. Metabolic to neural
5. Consider optimal bodyweight first
6. Variety in repetitions needed
7. Periodisation of repetition
Rest Periods
1. Metabolic recovery
2. Neural recovery
3. Work:rest ratios
4. Training age
5. Bodyweight
6. Aerobic fitness
7. Repetitions and rest periods
8. Rest periods and training methods
9. Periodisation of rest periods
Selection of Training Days
1. Every second day
2. Two days ‘on’ in row with one ‘off’, then two days ‘on’ in a row, with two days ‘off’
3. Two days ‘on’ in a row with one ‘off’, then two days ‘on’ in a row with one ‘off’
4. Three days in a row ‘on’ with one ‘off’
Selection of Training Times
1. AM Training
i. Early e.g.. 6-8 am
ii. Mid e.g.. 8-10 am
iii. Late e.g.. 10-12 am
2. PM Training
i. Early e.g.. 12-2 pm
ii. Mid e.g.. 2-4 pm
iii. Late e.g.. 4-6 pm
Sets
1. Influences on number of sets
i. The inverse relationship between sets and reps
ii. The influence of training age on number of sets
iii. The influence of the size of the muscle
iv. The number of sets per exercises is inversely related to the number of exercises
v. Number of sets is recovery dependant
vi. Recovery capacity influences the end of the range of optimal number of sets
vii. The intended adaptation influences which end of the range of optimal number of sets to use
viii. Number of sets in strength training has been influenced by anabolic steroids
ix. Number of sets in strength training has been influenced by hype
2. A method of determining number of sets
i. Determine duration of training session.
ii. Determine what number of total sets for the training session may be optimal.
iii. Determine training method, which will dictate the length of the rest periods.
iv. Determine how many/which muscle groups to be trained
v. Determine how many sets per muscle group you wish to do
vi. Determine how many exercises per muscle group and sets per exercise you wish to do
3. Other guidelines relating to number of sets
i. Do no more sets than you know to be absolutely necessary
ii. If in doubt - do less
iii. Capable versus optimal
iv. Don’t count warm up sets in total number of sets
v. There is no one correct protocol for number of sets
vi. Periodized number of sets
4. Guidelines for warm up sets
i. Warm up sets and reps
ii. Warm up sets and load
iii. Number of warm up sets
iv. Volume in warm up
Specificity
1. Joint angle and line of movement specificity
2. Contraction mode specificity
3. Loading specificity
4. Velocity specificity
5. Muscle and limb specificity
Speed of Movement
1. Angular velocity (degrees per second)
2. Meters per second
3. Number of seconds per contraction phase
Suitability of Exercise
1. Specificity
2. Loading
3. Speed
4. Range
5. Muscle imbalance
Time Under Tension
Training Methods
1. Stability / control methods and general fitness
2. General strength and hypertrophy methods (increase muscle size)
3. Maximal strength methods (absolute and relative strength)
4. Explosive power methods
5. Quickness / stretch-shortening cycle (SSC) methods
6. Speed endurance methods
Type (Neural vs Metabolic)
1. Specialize at the specific end of the continuum
2. Use both methods
3. Progress from metabolic to neural
Volume
1. Volume is inversely related to intensity
2. Volume should not be subject to linear progression in multi-year periodisation
3. Volume is recovery dependant
4. Measuring volume in strength training
i. Time
ii. Number of reps
iii. Number of sets
iv. Time under tension
5. Optimal guidelines (number of sets)
Part C Sample Strength Training Programs
Program 1 – An Example of a Beginner Strength Program
Program 2 – An Example of a Beginner Strength Program
Program 3 – An Example of a Beginner Strength Program
Do you have a question or feedback to share about any of the products on this page? Click here to send us your question or feedback!
- Top -
