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CHAPTER 22 ESSENTIALS OF STRENGTH TRAINING AND
CONDITIONING Second Edition – Baechle and Earle
PERIODISATION
Responses to training stress – fig 22.1 General adaptation syndrome
Alarm reaction phase○ Shock○ Counter shock
Resistance phaseExhaustion phase
PERIODISATION
Periodisation cycles Macrocycles
Training year Mesocycles
Several weeks Microcycles
1 week
PERIODISATION
Periodisation periods – fig 22.2 and 22.3 Preparatory period
Volume – most importantIntensity – nextTechnique – least important
Transition phase – all cross over Competition period – peaking
Technique – most importantIntensity – nextVolume – least important
Draw both versions.
PERIODISATION
Periodisation periods Preparatory period
Hypertrophy/endurance phase: very low moderate intensity (50-75% of 1RM) and very high to moderate volume (3-6 sets of 10-20 repetitions).
Basic strength phase: high intensity (80-90% of 1RM) and moderate volume (3-5 sets of 4-8 repetitions).
Strength/power phase: high intensity (75-95% of 1RM, depending on the exercise) and low volume (3-5 sets of 2-5 repetitions).
PERIODISATION
Periodisation period Competition period
For peaking: very high intensity (>93% of the 1RM) and very low volume (1-3 sets of 1-3 repetitions); for
maintence: moderate intensity (~80-85% of the 1RM) and moderate volume (~2-3 sets of ~6-8 repetitions).
Second transition period (active rest)Lasts 1-4 weeks.Unloading week no training.Recreational activity that may not involve resistance
training.
PERIODISATION
See excel periodisation table
Estimate of fitness and skill demands of AFL
Energy Energy systems systems 20%20%
Muscular Muscular fitness 20%fitness 20%
Skills 60%Skills 60%
Aerobic 50%Aerobic 50% General General strength strength 15%15%
Individual Individual skills 20%skills 20%
Anaerobic Anaerobic 50%50%
General General muscular muscular endurance endurance 25%25%
Small group Small group skills 30%skills 30%
Specific Specific power 50%power 50%
Team plays Team plays 50%50%
Flexibility Flexibility 10%10%
AFL professional and amateurPhasePhase Professional Professional
clubsclubsAmateur Amateur clubsclubs
TransitionTransition 8 weeks8 weeks 18 weeks18 weeks
Basic Basic preparatorypreparatory
6 weeks6 weeks 3 weeks3 weeks
Specific Specific preparatorypreparatory
12 weeks12 weeks 5 weeks5 weeks
CompetitionCompetition 26 weeks26 weeks 26 weeks26 weeks
Training session
Minutes 0 – 3Minutes 0 – 3 BriefingBriefing
Minutes 3 -15Minutes 3 -15 Warm-upWarm-up
Minutes 15 - 25Minutes 15 - 25 Short sprint Short sprint trainingtraining
Minutes 25 - 70Minutes 25 - 70 Individual skills, Individual skills, group skills and group skills and team playsteam plays
Minutes 70 - 85Minutes 70 - 85 Supplementary Supplementary fitness trainingfitness training
Minutes 85 - 90Minutes 85 - 90 Cool-down and Cool-down and conclusionconclusion
COMPARE TRAINING PROGRAMS Soviet program Day 1 Session 1 – 3 exercises Session 2 – 3 exercises Day 2 1 session – 5 exercises Day 3 Active rest
Day 4 Session 1 – 3 exercises Session 2 – 3 exercises Day 5 1 session – 4 exercises Day 6 Session 1 – 3 exercises Session 2 – 3 exercises Day 7 Complete rest
COMPARE TRAINING PROGRAMS Bulgarian program Day 1 Session 1 – 1 exercise Session 2 – 2 exercises Session 3 – 1 exercise Session 4 – 2 exercises Session 5 – 1 exercise Session 6 – 2 exercises Day 2 Same as day 1
Day 3 Session 1 – 1 exercise Session 2 – 1 exercise Day 4 Same as day 1 Day 5 Same as day 1 Day 6 Same as day 3 Day 7 1 session only – 1
exercise
Methods to improve hypertrophy
Constant Constant loadload
ProgressiveProgressively ly increasing increasing loadload
ExtensiveExtensive IntensiveIntensive isokineticisokinetic
Form of Form of exerciseexercise
ConcentriConcentricc
EccentricEccentric
YesYes YesYes YesYes YesYes YesYes
YesYes
Intensity Intensity load %load %
8080 70,80,85,970,80,85,900
60-7060-70 85-9585-95 7070
RepetitionRepetitionss
8-108-10 12,10,7,512,10,7,5 15-2015-20 8-58-5 1515
SetsSets 3-53-5 1,2,3,41,2,3,4 3-53-5 3-53-5 33
Rest Rest interval interval (min)(min)
33 22 22 33 33
Methods to improve force
Near Near maximal maximal workoutsworkouts
Maximal Maximal concentric concentric workoutsworkouts
Maximal Maximal eccentric eccentric workoutsworkouts
Concentric – Concentric – eccentric eccentric maximal maximal workoutsworkouts
Form of Form of exerciseexercise
ConcentricConcentric
EccentricEccentricYesYes YesYes
YesYesYesYes
YesYes
Intensity Intensity load %load %
90, 95, 97, 90, 95, 97, 100100
100100 Con. 150Con. 150 70-9070-90
RepetitionsRepetitions
SetsSets3,1,1,1,+13,1,1,1,+1
1,2,3,4,+51,2,3,4,+511
5555
336-86-8
3-53-5
Rest interval Rest interval (min)(min)
3-53-5 3-53-5 33 55
Matveyev’s periodisationPreparatioPreparationn
PreparatioPreparationn
TransitionTransition CompetitioCompetitionn
Transition Transition 22
PhasePhase HypertrophHypertrophyy
Basic Basic strengthstrength
Strength Strength and and powerpower
Peaking or Peaking or maintenanmaintenancece
Active Active restrest
SetsSets 3-103-10 3-53-5 3-53-5 1-31-3
RepetitionRepetitionss
8-128-12 4-64-6 2-32-3 1-31-3
Days/Days/weekweek
3-43-4 3-53-5 3-53-5 1-51-5
Times/dayTimes/day 1-31-3 1-31-3 1-21-2 11
Intensity Intensity cycle cycle (weeks)(weeks)
2-3/12-3/1 2-4/12-4/1 2-3/12-3/1 --
IntensityIntensity LowLow HighHigh HighHigh Very high Very high to lowto low
VolumeVolume HighHigh Moderate Moderate to highto high
LowLow Very lowVery low