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beingLIFE Health and Fitness Seminars HIGH PERFORMANCE THROUGH PERSONAL EMPOWERMENT Beyond 3 sets of 10 reps Strength and Conditioning Update Wayne Rodgers APA Sports Physiotherapist Olympic Park Sports Medicine Centre Olympic Blvd, Melbourne 9427 0366 One Personal Health Studio 210 Bay St, Brighton 0412 123 584 1. PERIODISATION Periodisation is the organised, systematic planning of training which allows an athlete to attain optimal performance or ‘peak’ at a specified time of the year. To attain optimal performance: Divide the training program into separate phases. Each phase having a different training emphasis (or goal) Commonly a 3, 6 or 12 month period will be divided into 5 phases: Phases 1 – 4 are considered to be preparatory phases Phase 5 is the maintenance phase Phase 1. Foundation Phase general preparation – core and proximal stability, muscle endurance, technique correction Phase 2. Hypertrophy Phase hypertrophy – muscle growth Phase 3. Maximum Strength Phase specific preparation – maximise strength in sport / activity specific muscles Phase 4. Power Phase conversion of strength to explosive power, pre-competition preparation Phase 5. Maintenance Phase maintain strength and power, competition phase Manipulate exercise program variables accordingly for specific phases following principles of Specificity and Overload. www.beingLIFE.com 1 © Wayne Rodgers 2008 2. TRAINING FOR MUSCLE ENDURANCE (Phase 1) Adaptations To Endurance Training Endurance training gives the athlete the ability to develop increases in muscle endurance (ie. the muscles ability to sustain contraction or perform repeated contractions). As a result of endurance training there are a number of physiological changes within muscle: - increased capillarisation - increased glycogen and intracellular lipids - increases in oxidative enzymes - increased density of mitochondria Endurance Training Guidelines Reps: greater than 15 -20 repetitions per set Time Under Tension: greater than 90 seconds Sets: multiple sets may be performed per training session Load: less than 60% of 1RM Rest Period: less than 30 seconds between sets (to commence next set before full recovery is achieved) Frequency: depending on intensity, from several times in one day to several sessions per week. - relative intensity is low, overall volume is high - activity duration is 2 minutes - several hours - primarily utilises aerobic / oxidative energy system - primarily elicits adaptation in type 1 fibres 3. TRAINING FOR MUSCLE HYPERTROPHY (Phase 2) Adaptations To Resistance Training Resistance training gives the athlete the ability to develop increases in muscle size and strength. As a result of resistance training there are a number of physiological changes within muscle: - increases in various nutrients and metabolic substances such as ATP, creatine phosphate, glycogen, protein and intracellular lipids. - increased vascularisation - increased number of myofibrils (primarily actin and myosin myofilaments) → increased diameter of individual muscle fibres Muscle Hypertrophy Hypertrophy can be defined as an increase in muscle fibre mass (not an increase in fibre number), which results from moderate to high intensity resistance training. Hypertrophy = increased cross sectional area → increased ability to develop force / strength Hypertrophy does not occur uniformly between the two major muscle fibre types. - it will occur more readily and at a faster rate in type 2 (fast twitch) fibres. - the ultimate potential for hypertrophy may reside in the relative proportion of type 2 fibres within a given person’s muscle. Essentially no enlargement of the muscle fibres occurs unless the muscle contracts to at least 70% of its maximal tension. www.beingLIFE.com 2 © Wayne Rodgers 2008 Hypertrophy Training Guidelines Reps: 6-12 repetitions per set Time Under Tension: 30 – 60 seconds Sets: 10-15 successive sets may be performed per training session per muscle group Load: 70-85 % of 1RM Rest Period: 30-60 seconds between sets (to commence next set before full recovery is achieved). Frequency: 2-5 days rest between successive training sessions for the same muscle group - relative intensity is moderately high, overall volume is moderate. - activity duration is 30-60 seconds - primarily utilises anaerobic glycolytic energy system - primarily elicits adaptation in type 2a (and type 2b) fibres 4. TRAINING FOR STRENGTH (Phase 3) Neural Adaptations Neural Adaptations (such as ↑ frequency of activation, ↑recruitment of motor units, and ↓ inhibition) will result from resistance training, and therefore influence changes in a muscles potential for force output. These adaptations tend to occur early on in strength training. During the early stages (the first 1-2 months) of resistance training, gains in strength are commonly noted in the absence of any changes in muscle mass - neural adaptations are responsible for this early increased force output. After 1-2 months, muscle fibre hypertrophy becomes more obvious and increases in muscle cross-sectional area contribute to increases in strength. In weight trained athletes, further gains in strength after longer term resistance training may reflect greater neural adaptation with muscle fibre hypertrophy contributing less to increasing strength gains as training age progresses Conversely, it is the loss of neural adaptations to resistance training that is mainly responsible for decreases in strength over 2-3 months of detraining. Therefore with an extended period of detraining, decreases in strength occur at a greater rate than decreases in muscle fibre size. Strength Training Guidelines Reps: 1-4 repetitions per set Time Under Tension: 5 – 20 seconds Sets: 8 - 12 successive sets may be performed per training session Load: 90 -100 % of 1RM Rest Period: 3-5 minutes between sets (allowing sufficient recovery for maximal force efforts to be repeated). Frequency: 3-10 days rest between successive training sessions for the same muscle group. - relative intensity is high, but overall volume is low. - activity duration is 5-20 seconds - primarily utilises ATP-CP energy system and Anaerobic Glycolysis - primarily elicits adaptation in type 2a and type 2b fibres www.beingLIFE.com 3 © Wayne Rodgers 2008 Strength Training for Structural Balance Strength norms and ratios for structural balance have been based on data collected on athletes performing efficiently with minimal injury. (Poliquin et al.) Ideally when used in both screening and assessment, any testing of muscle strength and balance should involve real strength training movements rather than subjective therapist based strength tests (eg.MMT). Recognition of muscle imbalances and insufficient stabiliser strength is often a key component in end stage rehabilitation. Any imbalances in relative strength (strength compared to body weight), agonist / antagonist ratios or stabilisers / prime movers ratios needs to be addressed. 5. TRAINING FOR POWER (Phase 4) Power Training Muscle Power can be defined as the muscles rate of work. Power is a direct mathematical product of force × velocity (strength is the ability to exert force at a given speed) Only after a solid strength base has been achieved can muscular power be effectively developed. Therefore explosive power should only be emphasised in the later stages of the rehab program. This may involve: - high speed free-weight training - plyometric training Neural adaptations play a major role in explosive power training. In neuromuscular terms the aim of power training is to recruit maximum number of motor units and fire them at the maximum rate in order to maximise power produced. (ie. maximise force at maximise velocity). High Speed Free-Weight Training Suggested technique: first perform several heavy sets (90-95% maximum) at moderate speed rest and reduce weight by 15-20% perform each repetition in the subsequent set of 6-8 reps as rapidly as possible. - allow 3-5 minutes rest between sets (allow sufficient recovery for maximum force efforts to be repeated) - 3-7 days rest between successive training sessions for the same muscle group. Such a technique may be effective because neural inhibitions tend to be reduced following heavy sets. The reduced weight feels relatively light, the exercise technique is well established, and consequently the athlete is able to rapidly accelerate the weight safely. Power training using free weights is limited in its specificity in that the load must achieve zero velocity at the end of the movement whereas a normal sporting activity such as jumping or throwing, involves a gradual increase in velocity throughout the range of motion, achieving peak velocity at the end of the movement. A more sport specific method of explosive training is plyometric training. www.beingLIFE.com 4 © Wayne Rodgers 2008 Plyometric Training Plyometric training allows for development of peak velocities at the end of movement whilst incorporating a coupling of eccentric and concentric contractions (commonly termed “dynamic stretch-shortening cycle movements”) Eccentric muscle contraction (or dynamic stretching) immediately preceding concentric contraction significantly increases the forces generated concentrically. This eccentric-concentric coupling in muscle action is used in many sporting activities. eg.- eccentric quads contraction prior to performing a standing jump. - eccentric shoulder internal rotators at full cocking stage of a throw The effectiveness of plyometric training may be limited due to: - the high prevalence of injuries associated with the overuse of plyometric exercises - the limited number of exercises that can be performed effectively plyometrically - the lack of feedback associated with plyometric training Limited benefits seen in upper body plyometric training may be simply due to insufficient loading. Potentiation Effect The enhancing effect that one training mode can have on another typically through effective ‘neural priming’ is known as the ‘potentiation effect’. Fast twitch muscle fibres hold the key to increased dynamic sports performance. Type 2b fibres can develop significant explosive power, but these fibres are notoriously difficult to activate fully (there may be as many as 1000 muscle fibres to every motor neuron in the motor unit). A combination of heavy free weight training with plyometric activities (often known as ‘complex training’) tends to maximise activation of type 2b fibres and therefore maximise performance during power training. eg (i): 3 sets of 5 half squats @ 80% 1RM, followed by 3 sets 8 squat jumps @ 70% 1RM. eg (ii): 10 half squats @ 90%1RM performed 5 minutes before a 100m sprint. Training maturity should be taken into account as an important potential variable in the success of power combination workouts. The potentiation effect is of less benefit to those athletes with little resistance training experience. 6. PHYSIOLOGY REVIEW Muscle Energy Systems An energy system is a physiological process that produces ATP to sustain cellular energy demands (eg. muscle fibre contraction). The chemical energy contained within the bonds of the ATP molecule is utilised for all the energy requirements of muscle contraction. Three important energy systems operate in contracting skeletal muscle. All three systems operate to restore intracellular levels of ATP. The intensity of an activity determines which source will provide the most energy. 1. Highest intensity - the phosphocreatine system 2. Moderate intensity - the glycolytic system 3. Lowest intensity - the oxidative system The Phosphocreatine System (ATP-CP System) - duration of activity: 1-10 seconds - utilised when training for explosive power www.beingLIFE.com 5 © Wayne Rodgers 2008 The Glycolytic System (Anaerobic Glycolysis) - duration of activity: 10-30 seconds - utilised when training for strength and muscle hypertrophy - duration of activity: 30-60 seconds - utilised when training for anaerobic muscle endurance and muscle hypertrophy The Oxidative System (Aerobic Metabolism) - duration of activity: 60 seconds- several hours - utilised when training for aerobic muscle endurance and cardiovascular endurance Muscle Fibre Type Type 1 fibres - slow twitch (slower actin-myosin cross-bridge cycling velocities) - 80-100 ms to reach peak tension in a maximal isometric contraction Type 2 fibres - fast twitch (faster actin-myosin cross-bridge cycling velocities) - approx. 40 ms to reach peak tension Table 1: Characteristics of different muscle fibre types Speed of Contraction Endurance Rate of Fatigue Force Production Type 1 slow high slow low Type 2a fast moderate moderate high Type 2b fast low rapid high Glycogen Content Anaerobic Enzymes Anaerobic Capacity same low low same high high same high high No. of Mitochondria Capillary Density Aerobic Enzymes Oxidative Capacity high high high high medium medium medium medium low low low low Muscular activity that is performed at submaximal level for long periods of time will be limited to fibres at the Type 1 end of the spectrum - consequently ‘postural’ or ‘stabilising’ muscles tend to have predominantly type 1 fibres (eg. soleus has 70% slow twitch fibres). Muscular activity that is performed at high intensity for short bursts of time will be recruiting mainly type 2 fibres - consequently ‘phasic’ muscles contain on average more type 2 fibres. Plasticity of Fibre Type Slow twitch fibres (having inherently higher aerobic capacity) are preferentially recruited during endurance activities. However, if the intensity is sufficient, type 2a fibres will gradually adapt by becoming more oxidative than glycolytic. Type 2 fibres don’t change to type 1, but there is a gradual shift down the spectrum of fibre types. eg.- type 2b (fast twitch glycolytic fibres) transformed to type 2a (fast twitch oxidative / glycolytic fibres) NB. the reverse does not tend to be true after high intensity resistance training (ie. type 1 fibres will not take on type 2 characteristics). It follows that intense endurance training performed concurrently with intense resistance training will compromise gains in strength that would have occurred if only resistance training was performed. www.beingLIFE.com 6 © Wayne Rodgers 2008