Top Banner
Reps, Sets and Loads Certificate IV Fitness Strength and Conditioning Lecture
26

Reps, Sets and Loads

Feb 24, 2016

Download

Documents

roch

Reps, Sets and Loads. Certificate IV Fitness Strength and Conditioning Lecture. Types of Contractions. Concentric: Muscle shortens w/ contraction Eccentric: Muscle lengthens while it is contracted. Static (Isometric): No change in muscle length w/ contraction. Basic S&C Terminology. - PowerPoint PPT Presentation
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
Page 1: Reps, Sets and Loads

Reps, Sets and Loads

Certificate IV FitnessStrength and

Conditioning Lecture

Page 2: Reps, Sets and Loads

Types of ContractionsConcentric: Muscle shortens w/ contractionEccentric: Muscle lengthens while it is contracted.Static (Isometric): No change in muscle length w/ contraction

Page 3: Reps, Sets and Loads

Basic S&C TerminologyMaximum Strength: the peak force the neuromuscular system is capable of producing in a single maximal voluntary contraction.Absolute Strength: The maximum amount of force your muscles can produce irrespective of body weight. Absolute Strength is important for sports which extra body weight helps performanceRelative Strength: The Force your muscles can produce in relation to your body weight.Strength Endurance: The ability to produce muscular contractions over an extended period.

Page 4: Reps, Sets and Loads

Basic Terminology Cont..Agonist: The Muscle acting as the Prime Mover – What are the agonists in a bench press?Antagonist: The muscles acting in direct opposition to the prime movers – what are the antagonists in a bench press?Stabilizers: Muscles stabilizing or supporting a body segment whilst other muscles carry out a movement – what are the stabilizers in a bench press?Neutralizers: Muscles counteracting the unwanted actions of other muscles by tending to produce opposite movements – What muscles work as neutralizers during a bench press?

Page 5: Reps, Sets and Loads

S&C Training terminologyTraining Volume: Training Volume may be measured by either total reps performed or total weight lifted per unit of time, i.e set, session, week ect. It is important that total weight lifted be considered with total reps to appreciate the intensity/volume relationship.Training Load: A measure of Kilograms/pounds lifted per unit of time. Training Load is an Intricate factor in determining training volume.Training intensity: A measure of degree of one’s applied strength relative to their current level of maximum strength. Training intensity is probably the most important component of strength training.Note: The term “Intensity” is frequently used erroneously in current exercise literature, comments such as “High Intensity Aerobic workouts” are misleading and unrelated to strength training workouts.

Page 6: Reps, Sets and Loads

The Science of RepsTotal Reps = VolumeVolume is a major factor when balancing a program to prevent injury and has a direct effect on both hypertrophy and strength.If you seek Muscle Mass; increased repetitions from the hypertrophy method (6-12RM) seem to produce the best results. If maximal Strength is a concern you should restrict yourself to the 1-8RM range.Because sets of 1-3 reps put great stress on the neuromuscular & endocrine systems, they are best used for short periods (1-3weeks) and only by advanced athletes and lifters.

Page 7: Reps, Sets and Loads

Reps at Maximal Fatigue

1 Rep 3 Reps 6-8 reps0

2

4

6

8

10

12

Neural FatigueMuscular Fatigue

Optimal Level of Fatigue

Over Fatigue

Page 8: Reps, Sets and Loads

The Science of SetsThere is an inverse relationship between sets and reps. As the number of reps increases, the number of sets decreases and visa versa.

During the first few weeks of training very little training volume (1-2sets) will bring about ample amounts of improvements as the adaptations are neural. It normally takes about 6-8 wks of training before 3 sets are needed for a beginner.

After 8 weeks of training, multiple sets (3-6 sets) with specific rest periods between sets is needed.

Smaller muscles react well to fewer (1-3 sets) sets.

No more than 30-36 total sets per workout should be performed. Most Experts suggest that a total of 20-25 sets per workout is optimal

Page 9: Reps, Sets and Loads

The Science of Rest Periods

In general Strength Training requires 3-5 mins of rest between sets to avoid neural fatigue.

Hypertrophy Training and Programs directed at Fat Loss should use short rest periods 30-90secs coupled with high training volume.

WARNING! Inadequate rest periods will activate the aerobic energy system which is antagonistic to strength and hypertrophy development. Reducing optimal muscle tension is catastrophic!

Page 10: Reps, Sets and Loads

Athlete/Client ClassificationBEGINNER: - < 1 Year of consistent strength training experience.

INTERMEDIATE: 1-2 Years of Consistent strength training experience.

ADVANCED: 2 Years Consistent Strength Training Experience.

Page 11: Reps, Sets and Loads

Gains in the Beginning of a Program

Strength

Hypertrophy

Neural Adaptations

Training Duration

Prog

ress

8-12 Weeks

Steroids

Steroids

Page 12: Reps, Sets and Loads

Overload PrincipleWork muscle above and beyond what it is accustomed to and it will adapt !Overload may be an increase:ResistanceRepetitionsContraction velocity

Page 13: Reps, Sets and Loads

Types of Training* Isotonic: Movement of a set resistance through a ROM

Isokinetic: Speed of contraction is controlled while subject exerts max effort

Isometric: Training using static contractions

Page 14: Reps, Sets and Loads

Program design Preparatory period – Hypertrophy phase

Goals: Increase the muscle mass Utilize body building techniques Increase in mass depends on sport requirements

Variations: Assisted reps (lifting to failure) Resisted reps (increased resistance on eccentric phase. Supersets (20 – 30s. RI) Pre-exhaustion sets (exhaust small muscles before working

larger mass)

Page 15: Reps, Sets and Loads

Program design Preparatory period – Hypertrophy Phase

Design Intensity 65 - 80% 1RM Number of X’s 6 – 9 Number of reps/set 8 – 12 Number of sets /session 4 – 6 Frequency 2 – 4 /weekPace: Usually slow on eccentric – 4 sec.Rest Interval (RI): less than 2 minutes

Page 16: Reps, Sets and Loads

Program design Preparatory period – maximum

Strength phaseGoals:

Increase maximum strength Avoid staleness, overreaching Can be combined with other phases: eg power, hypertrophy

Variations: Assisted reps (lifting to failure) Resisted reps (increased resistance on eccentric phase. Pyramids, reverse pyramid, double pyramid Flat pyramid, skewed pyramid Eccentrics Isometrics

Page 17: Reps, Sets and Loads

Program design Preparatory period – Maximum Strength phase – max loading method

Design Intensity 85 - 125% 1RM Number of X’s 3 - 5 Number of reps/set 1 - 6 Number of sets /session 6 - 10 Frequency 2 – 3 /weekPace: Usually 2 s up,2 s down.Rest Interval (RI): 3 – 5 minutes

Page 18: Reps, Sets and Loads

Program design Preparatory period – Maximum

Strength phase – variationsPyramid

100/1*1

95/3*1

90/4*1

Set #1 85% / 6 *1

Page 19: Reps, Sets and Loads

Program design Preparatory period –

Maximum Strength phase – variations

Reverse Pyramid

100/1*1

95/3*1

90/4*1

Set # 4 85/6*1

Page 20: Reps, Sets and Loads

Program design Preparatory period –

Maximum Strength phase – variations

Flat pyramid

85/5*4

75/8*1

75/8*1

60*10*1

Page 21: Reps, Sets and Loads

Program design Preparatory period –

Maximum Strength phase – variations

skewed pyramid

85/4*180/6*3

75/8*1

60*10*1

Page 22: Reps, Sets and Loads

Program design Preparatory period – Conversion

to Power

Goals: Explosive application of acquired strength

(force) Increase rate of force development Train for sport specificity

Page 23: Reps, Sets and Loads

Program design Preparatory period – Conversion to Power

Types: Isotonic methods

1. Load: cyclic: 30 – 50% 1RM acyclic: 50 – 80% 1RM

2. # of exercises 2 – 43. # of reps / set 4 – 104. # of sets 3 – 65. R.I. 2 – 6 in.6. Pace explosive

Page 24: Reps, Sets and Loads

Program design Preparatory period – Conversion

to PowerTypes: Isotonic methods Ballistic methods

1. Load standard2. # of exercises 2 – 53. # of reps/set 10 – 204. # of sets 3 – 55. Pace ballistic

Page 25: Reps, Sets and Loads

Program design Preparatory period – Conversion

to Power - plyometrics

Page 26: Reps, Sets and Loads

RecommendationsALWAYS allow 48 hours for complete recovery !Start slow !NEVER overload a sore muscle !