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Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 1
SECRETS of STRENGTH & CONDITIONING
Mike Deibler, MS, CSCS
• Master’s Degree in Exercise & Sport Science
• Certified Strength & Conditioning Specialist
• Owner of a private Personal Training Studio in San Diego, CA
• Former All-American in Track & Field, U of Connecticut
How to Get Your CE Certificates
• View the complete webinar
• Make sure your printer is “on”
• Log on to our website: www.exerciseetc.com
• Click on “Administration”
• Click on “Webinar on Demand Certificates”
• Complete all required fields & click “submit”
• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 2
Learning Objectives (5)
• After viewing this webinar you will be able to:
– List the four elements of an effective strength training program
– Explain the importance of overload and progression
– Describe adaptation and age effects on progressions
– Explain undulating periodization
Lessons to Live By…
• "In the beginner's mind there are many possibilities, but in the expert's there are few.“
– Shunryo Suzuki-Roshi
– Zen Mind, Beginner’s Mind
The 4 Elements of An Effective Strength Training Program
• Overload
• Progression
• Specificity (SAID)
• Change
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 3
You MUST Present an Overload
• Overload is the #1 Principle Governing all Exercise Training
– Sufficient ‘O’ = Desired Adaptation
– Insufficient ‘O’ = No Adaptation
– Excessive ‘O’ = Injury and/or Overtraining
Program MUST Facilitate the Goals
• The S.A.I.D. Principle
• Specific adaptation to imposed demands
– Endurance, hypertrophy, strength, power, flexibility
– Function, performance, fat loss, rehabilitation
• Individualization!!!
For Progress…Change Is the KEY!
• There is NO single training philosophy/system that can sustain OPTIMAL progress forever
• The Best Program Is…the One You’re Not Using!
• Concept of Periodization
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 4
Systematically Manipulating Change
• Periodization is a systematic approach to sustain improvement and prevent regression
• A long-term training plan based on client’s goals that pre-determines changes in intensity, volume and rest
What Can You Change?
• Exercises
• Sets & Repetitions
• Intensity = Workload
• Goals
• Repetition Speed
• Rest Intervals
Predicting Adaptation
• Beginners
– 4 to 8 weeks
• Intermediates
– 3 to 4 weeks
• Advanced
– 1-2 weeks
– Every workout
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 5
Age Effects on Progressions
• Training age
– Refers to the number of years of training experience
• Chronological age
– Refers to the persons actual age
Training Age Considerations
• Lower rep range
– < 6 reps
• Increased volume
– >25- 40 sets per workout
• Less frequency
– 1 or 2 days per movement or body part per week
Chronological Age Considerations
• Higher intensity
– >80% 1RM + Advanced Failure Techniques
• Lower volume
– 15-25 sets per workout
• Increased frequency
– 2 or 3 times per movement or body part per week
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 6
The Best System of Periodization?
• Linear Periodization
• Alternating Periodization
• Undulating Periodization
Undulating Periodization at Work
• Adjust the training volume frequently (i.e. weekly or daily) to regularly challenge different systems/variables
– Modify the REP bracket with each workout
– Use different volume (reps/sets/load) with each exercise in same workout
SAMPLE UNDULATING PROGRAM
Exercise Day 1 Day 2 Day 3 Day 4
Bench Press
3 x 3 3 x 10 3 x 6 2 x 15
Dead Lift 3 x 10 3 x 6 2 x 15 3 x 3
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 7
Even Simpler Periodization
• Day 1: Heavy
– < 6 reps per set
– > 25 sets / workout
• Day 2: Moderate
– 8 – 12 reps per set
– 15 – 25 sets / workout
• Day 3: Light
– 15-20 reps per set
– 10 – 20 sets / workout
Frequency vs. Overtraining
• How often could you really train before you became exhausted?
– 10, 20, 30, maybe 40 days consecutively
• High training frequency enhances motor learning and thus may increase strength significantly
The Secrets to High Frequency
• Reduce variety
– Choose two or three exercises maximum
• Train intuitively, or
• Incorporate undulating or simple periodization
• Eat & sleep well
• Monitor morning heart rate and core temp
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 8
Constructing Loading Parameters
• Standard Sets
– 3 x 8, 5 x 5, 10 x 3
• Step Loading
– 12, 10, 8 or 8, 10, 12
• Wave Loading
– 3, 2, 1, 3, 2, 1
– 1, 6, 1, 6
Multiple vs. Single Set Protocols
• Virtually all studies in recent years suggest multi-set protocols offer better long-term results
• Single-set protocols may be useful for beginners, but not for more than 6-weeks
– Wolfe et al (2004)
Neural Facilitation…Do The Wave
• Wave-loading concept
• Alternating heavy and light resistances to trick the nervous system into recruiting more motor units during the light sets
• Particularly useful for increasing strength
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 9
Wave Loading
• Use 2 or 3 Waves
• Works BEST with heavier workloads (i.e. < 6 reps)
• 1-3 reps from set to set
• Workload for 2nd Wave
– 3-2-1 – 3-2-1
– 6-1-6-1
– 12 – 6 – 12 – 6
Set # Workload
1 100 lbs x 3 RM
2 110 lbs x 2 RM
3 115 lbs x 1 RM
4 105 lbs x 3 RM
5 115 lbs x 2 RM
6 120 lbs x 1 RM
Effective Training Strategies
• Eccentric Training
• Shock Training
• Isometric Training
• Compact Training
• Prioritization
• Complex Training
• Hybrid Training
• Empowerment Training
Do not Yield to the Resistance
• Eccentric-type training yields potentially greater benefits, including:
– Greater neural adaptation
– More force output
– Higher stress per motor unit
– Preferentially recruits fast-twitch fibers
– Increased muscle micro-trauma
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 10
The Need to Know Speed
• Time-Under-Tension
• Compensatory Acceleration
– Over-speed eccentrics
• Super-Slow Eccentrics
Moving FAST is the New Slow
• Overspeed eccentrics
• Incorporates a fast-yielding phase, and
• A rapid switch between phases (reaction)
• Jumpstretch bands attached to bar increases the speed of the yielding phase
Slooooowwww it Down
• Superslow “heavy” eccentrics – NOT “Super-Slow Training”!!!
• Great for hypertrophy & tendon strength
• Yield slowly…
– 4 to 14 seconds
• Lift explosively
• Use a workload between 60% and 85% 1RM
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 11
Shock Your Training
• Plyometrics = Shock Training
– Increases reactive strength
– Activates more motor units
– Improves muscle strength
Using Depth Jumps
• Drop from a height; immediately jump as high as possible
• 16” to 30” or determined by comparing the height attained in a squat jump
• Best to use in short “blocks” of 3-4 weeks ~2 to 3 times per year
Got Tension? Isometrics = Max Tension
• Nearly all motor-units can be recruited during a maximal isometric action
• Intramuscular tension is sustained for longer periods
• Improve strength at a specific point in ROM
• Does not require much energy
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 12
Isometrics in Application
• Hold a weight at a specific position in a ROM
• Push or pull against an immovable object
• Contract maximally for 1-10 seconds (3-6 sets)
• 3 positions per movement
• Rest sufficiently (10x work)
Compact Your Workouts
• In and out in < 60 minutes!
• Maximum intensity/ minimum time
• Prevent excessive catabolism
• Increase stamina
• Stimulate anabolic hormone production
Increasing Training Density
• Start off with pre-programmed rest-intervals
• Reduce the rest intervals week to week, but keep the volume constant
• 60 sec – 45 sec – 30 sec
• Great for hypertrophy!
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 13
Super-Set Exercises
• Increases training density
• Increases total body lactic acid build-up
• Increases movement-specific recovery time
• No rest vs. Full rest SS
Use Prioritization in Training
• Factors in exercise sequencing
• Weak links should be considered first
• Movements requiring skill acquisition should be performed first
Complex Training
• Combined Weight Training & Plyometrics
– Alternating high-load resistance exercise with low load shock-training
• Improves Speed-Strength & Explosiveness
• Recruits Type II B/X Fibers
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 14
Traditional Complex Training
• Full Rest Superset
• Example
– Core Exercise
– Rest 3-4 minutes
– Shock Exercise
– Rest 3-4 minutes
– Repeat 2 to 5 times
Western Complex Training
• Traditional Superset
• Example
– Core exercise
– Shock exercise
– Rest 3-4 minutes
– Repeat 2 to 5 times
From Complex Training-to- Training Complexes
• Two to three high intensity, high load, or plyometric exercises performed consecutively with minimal to no rest interval
• Example:
– Kettlebell Swings
• 21 – 15 – 9
– Push-Ups
• 21 – 15 – 9
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 15
Proceed with Caution
• Complex & hybrid training systems are NOT for the weak of heart…
• Careful supervision is essential to prevent injury and acute overtraining syndromes
Hybrid Training “Systems”
• Combine some heavy lifts for strength, some fast lifts for power, some medium-rep sets for muscle growth and some high-rep sets for muscle endurance and general conditioning
Hybrid Workout
• Bench press
– 8–15 reps
– Rest 15-20 sec
• Frontal-plane Lunge
– 10 reps per side
– Rest 15-20 sec
• SL reactive Balance
– 15–30 sec each leg
– Rest 15-20 sec
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 16
Another Hybrid Variation
• Power Exercise – Kettlebell Swings 3 x 3
• Strength Exercise – Squats 5 x 5
• Hypertrophy Exercise – Pull-Ups 3 x 10
– Barbell OH Press 3 x 10
• Endurance Exercise – Push-Ups 2 x 25
– Leg Lifts 2 x 25
Empower Your Clients
• Strength & goals
• Set a new record every workout!
• Each training session should be viewed as an opportunity to improve upon the last one
Build In Recovery Weeks • Build in periods of
unloading to provide increased recovery time for muscles, nerves and soft-tissues
• 4 weeks on, 1 week off
• Off weeks are a time for changing focus to recreation and recuperation
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 17
A K.I.S.S. for Optimal Strength
• Use fewer exercises
• Apply effective progressive loading strategies
• Keep a journal
• Change only when you have adapted to the previous stressor
How to Get Your CE Certificates
• View the complete webinar
• Make sure your printer is “on”
• Log on to our website: www.exerciseetc.com
• Click on “Administration”
• Click on “Webinar on Demand Certificates”
• Complete all required fields & click “submit”
• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form
• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.
Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA
Question 1
Which is NOT one of the 4 elements of an effective strength training program?
A. Specificity
B. Overload
C. Frequency
D. Change
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 18
Question 2
What is the #1 principle governing al exercise training?
Question 3
______ refers to the number of years of training experience.
Question 4
Which of the following is a training age consideration?
A. Lower volume
B. Increased frequency
C. Higher intensity
D. Lower rep range
Webinar on Demand 2017
(C) 2015, 2016 by Exercise ETC Inc. All
rights reserved. 19
Question 5
Which type of periodization program involves adjusting the training volume frequently to
regularly challenge different systems?
Correct Your Work: Answer Key
1. C
2. Overload
3. Training age
4. D
5. Undulating
Make sure to keep this assessment with your other
recertification documents for 4 years. Questions about
any answer? Email us at: [email protected]
PLEASE NOTE:
• Remember to complete this webinar and print the certificate
by December 31 of this year.
• Certificates with next year’s date may not be accepted by your
credentialing organization.