Advanced Training Principles
All across the world, millions of athletes are attempting a number of different avenues to get that extra edge. Some use ergogenic aids, others use a wide variety of training additives, but almost all intermediate and advanced athletes have at one point or the other, used the training principles that will be discussed in this body of work. Those principles include: Super sets, Forced-repetitions, Pyramid systems, and Periodization. The first principle of supersets is likely the most used by the average athlete in the gym. It is performed in a number of manners either utilizing antagonizing muscles or using the same muscles. Forced repetitions is one of the more debated advance training principles, as to
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There is currently very little literature that has examined the direct effect of muscle hypertrophy when comparing supersets vs. normal sets. However, pragmatically speaking the reduced rest between sets could increase metabolic stress and mechanical tension, which may produce hypertrophic effects (Schoenfeld, 2011, p.60). Generally, supersets are done antagonistically, meaning a set of chest fly’s then a set of pull ups, and generally utilize a higher repetition range. However, supersets can be performed utilizing the same muscle. Doing this promotes perhaps the most dominant mediator of muscle hypertrophy, Mechanical Tension. According to Schoenfeld (2011), “It is believed that mechanical tension disturbs the integrity of skeletal muscle, causing mechanochemically transduced molecular and cellular responses in myofibers and satellite cells” (p.61). In regards to supersets, this is accomplished with the combination of intensity and time under …show more content…
That being said, untrained athletes should probably refrain from conducting forced repetitions. At least until they have developed the proper neurological adaptations to proper form. Since force repetitions are performed with such a high intensity, similar to supersets, they should only be elicited under rare circumstances. Both because of the high metabolic stress and the fact that the research is still limited on the amount of actual hypertrophic effects they may have. Additionally, in theory, going past the point of failure may not add any additional benefit to overall muscle damage and metabolic stress. These factors could be at their limit once failure has been
The data collected during this experiment has shown that a relationship likely exists between the rate of muscle fatigue and the time spent performing vigorous exercise prior to the set of repetitive movements. This is likely due to a build-up of lactic acid and lactate as a result of anaerobic respiration occurring to provide energy for the muscle cell’s movement. As the pH of the cell would have been lowered, the enzymes necessary in the reactions would likely not be working in their optimum pH range, slowing the respiration reactions and providing an explanation to why the average number of repetitions decreased as the prior amount of exercise increased.
Scibek, J. S., Gatti, J. M., & Mckenzie, J. I. (2012). Into the Red Zone. Journal of Athletic Training, 47(4), 428-434.
...trength and toning the workout down so they will peak at competition. We choose these exercises, intensity, volume, and rest for each week because of the player’s baseline and where the player needs to be on competition day.
“The purpose of this experiment is to compare the effects of a regime of maximal strength training in combination with a usual endurance training programme with an endurance only training programme on the physiological and muscular parameters during a 2-hr constant cycling test in well-trained triathletes.” Their hypothesis was that in a 5 week period of training, the changes in the cycling cadence would be lesser in the endurance and strength training group versus the endurance only training group.
There are different types of muscle because each sport has various needs. “Power endurance is typically characterized by intense, repeated efforts for a relatively short period of time (less than 30 seconds)”(1). Sports such as sprinters, wrestlers, fencers and tennis players need to produce powerful movements and repeat them with several times with little to no rest. This training involves lifting about 15-30 reputations of moderate loads, about 50%-70% 1RM per lift.
By doing so, lifters following this technique can improve and train on different strength qualities all at once. This synchronized improvement is what makes CSS different from any other forms of strength training which concentrates on the development of a single athletic trait at the other’s expense.
Lehmann, Manfred, Carl Foster, and Joseph Keul. "Overtraining in endurance athletes: a brief review." Medicine & Science in Sports & Exercise (1993).
Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.
Periodization, training in cycles of gradually increasing intensity, began with the work of Soviet sports scientist Dmitri Matveyev in the early 1960s. Elite athletes, Olympic weightlifters, swimmers, and track and field performers have used it all over the world to an ever-increasing degree since that time. American Olympic lifters and power lifters have been using periodization for a long time for example Frank Zane (Ripper 3, Fleck, Steven 34). Periodization provides a method by which the plateau can be avoided. One of the problems with most training programs is that it is the same day in and day out. Intensity, rep range, etc tend to be varying constant. However, the body is extremely adaptable and will eventually stop responding to a certain exercise scheme regardless of the intensity. Periodization provides a method of training that over rides the bodies mechanism by keeping them it plateauing.
Overtraining is defined as "A physiological state caused by an excess accumulation of physiological, psychological, emotional, environmental, and chemical stress that leads to a sustained decrease in physical and mental performance, and that requires a relatively long recovery period"(Thibaudeau). Overtraining isn't just caused by actions, there can be emotional and environmental factors to overtraining. Many athletes do not know about the effects of overtraining and how serious it can be to health. “Overtraining is a real thing. In fact, it's so real it's a recognized medical syndrome. It happens when an athlete pushes their body too hard, without allowing enough
In this paper I will be looking at an article called The Over Training Syndrome, which was written in 1994. I will be comparing the information in the article with the content from the week 6 Qualifying Sports Training lecture. This will be done by directly quoting the article, then the lecture and having a short discussion on the quoted point. The four areas of comparison will be; the definition of overtraining, the cause of overtraining, the effects of over training, and the recovery time from overtraining. The goal of this paper is to discuss the advancement in knowledge over the last twenty years in these four points on overtraining.
Sometimes these dramatic changes in our workout programs (such as increasing volume or intensity) can put too much of a shock on the body. Especially if you see these pro athletes or bodybuilders crazy hard workouts, just because they do it does not mean that it’s right for you. When we are using high rep or intensity sets multiple days a week on the same muscle groups such as drop sets, failure sets and compound sets. This can diminish your energy and take longer for your body to
Key Aspects of Training and Development In this section I will be identifying the key aspects of training and development programme an explanation of how this is an importance to Southgate college. Training & development Development involves helping an individual to realise his or her potential. This concerns general growth, and is not related specifically to the employees existing post. The term training means the gaining of a particular set of knowledge and skills, which can be applied to a particular job.
Sports professionals consider core training crucial for increasing performance in elite athletes. Programs traditionally include exercises enhancing development of power, maintenance of stability, and improvement of coordination, whilst absorbing and transmitting forces. ….identifies power as a predominant component of many sports. Golf, tennis, football, and track and field events are power related sports where culmination of speed and strength make substantial difference in performance outcomes. …. Implies a strong and secure core permits increased power production and transportation across the kinetic chain. Furthermore, major muscles of th...
Jones and Taylor (2010) also insist on the importance of the knee extensors importance during the snatch lift and this also reaffirmed by other studies looking at elite Olympic weight lifters (Isaka et al., 1996; Gourgoulis et al., 2000; Chiu & Salem, 2012). With the importance of the knee extensor muscles being an influential muscle group for both the skill and the lift also emerges the importance of the mentioned muscles to produce high forces in a short period of time therefore emerges the importance of the muscle fibre type IIB and type IIA to be developed (Storey & Smith,