Link -http://r4nger5.com/transfer/practical_programming_for_strength_training/Practical Programming for Strength Training.pdf
Strength standards and Classification - Weightlifting Strength Standards - Strength Level
Training Principles For Program Design.
Classification.
Novice- Linear Model, weekly progess/planning. 48-72 hour adaptation from training stress.Progress can be made with less specificity. Progress marked by a plateau within 6-9 months.
Intermediate- Handles training loads closer to genetic potential. Athlete now has the ability to generate stress that requires longer recovery times i.e the stress required for a disruption of homeostasis exceeds the capacity for recovery within that period of time (e.g one week).Training load must be varied e.g. Weekly periodization of training load can be applied to balance opposing forces. 75% of trainees do not exceed this capacity, and it may take 2 years or more to advance.
Advanced- Handles training loads near genetic potential. Therefore stress needed to generate further adaptation is extremely highly. Requires greater complexity, variability and spacing of loading and recovery parameters. Minimal room for improvement.
Note- Overtraining occurs when performance does not recover within one reduced-load training cycle.
- For both the novice and the advanced trainee, a repeated and
dramatically reduced load cycle of equal duration should
immediately follow the diagnosis of overtraining in order to
reestablish homeostasis.
-Aside from the work/rest ratio, several factors affect or
contribute to recovery, the most important being adequate
sleep, hydration, and proper intake of protein, energy, and
micro-nutrients.
1:1 ratio of water to calorie expenditure/ 8 hours of sleep/ Protein-2.2 g/kg/day/-200 to 400 calorie surplus./EFA's and Micronutrient supplementation.
Note - omega-3 fatty acids are most relevant to recovery;
they support anabolic processes and assist in the management
of post-exercise inflammation and pain.
Note -one gram of protein per pound of body weight per
day: a 200-pound athlete should try to get about 200 grams of
protein per day, from various dietary sources. Medium between highest intake 2.5 and recommended 1.8.
Formula.
repetitions x weight = volume
volume / repetitions = average weight used
average weight used / 1RM x 100 = % intensity
Power equation.
-force x gravitational constant x distance = work
Work « 300 kg X 9.8 m/s 2 X 0.40 m = 1176 Newton meters (N-m)
-work/time
Power = 1176 N-m / 2.5 seconds = 470.4 watts
-power/body-weight
Relative power = 470.4 watts / 130 kg = 3.62 watts/kg
General Guidelines.
Program must meet metabolic needs of the sport. e.g. rep ranges/tempo, exercise selection/ training blocks/ ATP cycle, etc.
Must allow sufficient recovery for supercompensation to occur.
Multi Joint structural exercises form the basis of the program i.e. they produce sufficient stress to continually disrupt homeostasis.
Novice Model - Forms base strength.
Starting strength - Organised within the 5X3 rep scheme as this provides an intermediary range between strength and hypertrophy.
(Linear progress is made by overload in each session, thus taking advantage of the novice ability to adapt to stress (relatively low with respect to genetic potential).
Intermediate Model - Variant exercises and greater specificity is introduced, base strength has been formed, and athlete is ready to select a sport.
The Texas Method
Split Routine Method
The Starr Model
-Intensity varies throughout the week to allow sufficient recovery.
-Disruption event ( stress stimulus) is gauged by a single weekly training session to see if progress is being made.
Advanced Model - Extremely specific to the individual, less need for technical emphasis, training is organised monthly, yearly or by Olympic Quadrennium.
Pyramid model - 4 week loading phase followed by peaking phase where volume is decreased and intensity rises.
TSFOSB Model - Organised by 4 week training blocks, deload by 5% on alternating weeks, and 15-20% in the final two weeks to allow peaking.(Intensity increases as volume decreases)
The Building Blocks Model - Blocks must be organised around adaptation persistence and selected in order to advance competition related outcomes.
The Hormonal Fluctuation Model - Varies from classic periodization as Volume and Intensity do not have inverse relationship in terms of program design.
(Organised around Test-Cortisol fluctuations induced by training stimulus.)
Strength standards and Classification - Weightlifting Strength Standards - Strength Level
Training Principles For Program Design.
Classification.
Novice- Linear Model, weekly progess/planning. 48-72 hour adaptation from training stress.Progress can be made with less specificity. Progress marked by a plateau within 6-9 months.
Intermediate- Handles training loads closer to genetic potential. Athlete now has the ability to generate stress that requires longer recovery times i.e the stress required for a disruption of homeostasis exceeds the capacity for recovery within that period of time (e.g one week).Training load must be varied e.g. Weekly periodization of training load can be applied to balance opposing forces. 75% of trainees do not exceed this capacity, and it may take 2 years or more to advance.
Advanced- Handles training loads near genetic potential. Therefore stress needed to generate further adaptation is extremely highly. Requires greater complexity, variability and spacing of loading and recovery parameters. Minimal room for improvement.
Note- Overtraining occurs when performance does not recover within one reduced-load training cycle.
- For both the novice and the advanced trainee, a repeated and
dramatically reduced load cycle of equal duration should
immediately follow the diagnosis of overtraining in order to
reestablish homeostasis.
-Aside from the work/rest ratio, several factors affect or
contribute to recovery, the most important being adequate
sleep, hydration, and proper intake of protein, energy, and
micro-nutrients.
1:1 ratio of water to calorie expenditure/ 8 hours of sleep/ Protein-2.2 g/kg/day/-200 to 400 calorie surplus./EFA's and Micronutrient supplementation.
Note - omega-3 fatty acids are most relevant to recovery;
they support anabolic processes and assist in the management
of post-exercise inflammation and pain.
Note -one gram of protein per pound of body weight per
day: a 200-pound athlete should try to get about 200 grams of
protein per day, from various dietary sources. Medium between highest intake 2.5 and recommended 1.8.
Formula.
repetitions x weight = volume
volume / repetitions = average weight used
average weight used / 1RM x 100 = % intensity
Power equation.
-force x gravitational constant x distance = work
Work « 300 kg X 9.8 m/s 2 X 0.40 m = 1176 Newton meters (N-m)
-work/time
Power = 1176 N-m / 2.5 seconds = 470.4 watts
-power/body-weight
Relative power = 470.4 watts / 130 kg = 3.62 watts/kg
General Guidelines.
Program must meet metabolic needs of the sport. e.g. rep ranges/tempo, exercise selection/ training blocks/ ATP cycle, etc.
Must allow sufficient recovery for supercompensation to occur.
Multi Joint structural exercises form the basis of the program i.e. they produce sufficient stress to continually disrupt homeostasis.
Novice Model - Forms base strength.
Starting strength - Organised within the 5X3 rep scheme as this provides an intermediary range between strength and hypertrophy.
(Linear progress is made by overload in each session, thus taking advantage of the novice ability to adapt to stress (relatively low with respect to genetic potential).
Intermediate Model - Variant exercises and greater specificity is introduced, base strength has been formed, and athlete is ready to select a sport.
The Texas Method
Split Routine Method
The Starr Model
-Intensity varies throughout the week to allow sufficient recovery.
-Disruption event ( stress stimulus) is gauged by a single weekly training session to see if progress is being made.
Advanced Model - Extremely specific to the individual, less need for technical emphasis, training is organised monthly, yearly or by Olympic Quadrennium.
Pyramid model - 4 week loading phase followed by peaking phase where volume is decreased and intensity rises.
TSFOSB Model - Organised by 4 week training blocks, deload by 5% on alternating weeks, and 15-20% in the final two weeks to allow peaking.(Intensity increases as volume decreases)
The Building Blocks Model - Blocks must be organised around adaptation persistence and selected in order to advance competition related outcomes.
The Hormonal Fluctuation Model - Varies from classic periodization as Volume and Intensity do not have inverse relationship in terms of program design.
(Organised around Test-Cortisol fluctuations induced by training stimulus.)
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