MUSCLE ADAPTATION & TRAINING GOALS

Wausau West High School

Weight Training – Mr. Matthew M. Raduechel

Spring Semester 2014-2015

Muscle Adaptation Muscle Adaptation is the muscle’s ability

to respond to an imposed stress.If the stress remains constant then the muscle

will adapt only to that stress but not beyondIf the stress level increases then the muscle

will continuously adapt○ This is why soreness goes away after a few weeks of training

the same exercises○ Think of physical labor careers; those individuals get strong

but only for the stress of the job○ SAID Principle – Specific Adaptation to Imposed Demands

4 Types of Adaptation

1. Maximum Strength○ Rep Range: 1-5○ Intensity: 85%-95+

%○ Volume:

Low/Moderate

2. Hypertrophy○ Rep Range: 5-15○ Intensity: 55%-85%○ Volume: High

3. Power○ Rep Range: 1-3○ Intensity: High @ 50%-

70%○ Volume: Low/Moderate

4. Strength Endurance○ Rep Range: 15+○ Intensity: 55% and

below○ Volume: High

Adaptation Cross-over Adaptations do not live in a bubble

One can train for Maximum Strength and gain an amount of Hypertrophy

One can also train for Hypertrophy and gain an amount of Strength

Adaptation is more of a continuum rather than a destination

PowerMaximum

StrengthHypertrophy

Strength

Endurance

But First…some Terminology

Overload PrincipleIn order for a muscle to become stronger it must be

systematically stressed beyond a point at which is normal.

VolumeTotal workload for a particular exercise, muscle group,

exercise, or sessionReps x Sets x Weight = Volume

IntensityThe amount of resistance, relative to maximum effort,

placed upon a muscle during an activity1RM = maximum effort for 1 repetition

Some more Terminology… Micro-cycle

A group of training sessions usually focused around a standard week or 7 days

A micro-cycle is also how long it should take for the muscle to adapt

Meso-cycleA group a micro-cycles that have a particular focus or goalGenerally meso-cycles are between 2-4 weeks in

duration; again focusing on when the muscle adapts

Macro-cycleA group of meso-cycles with a focus on a particular end-

goalMacro-cycles are generally a yearly plan with the end-goal

being a competition or some other culminating activity

Training Goals Periodization

The systematic movement from one quality/adaptation to another with a specific planned outcome.

Each “period” lasts for a pre-determined amount of time.○ Starting with the End in Mind – planning

begins by working backward from the end-goal

○ Each planning period has a purpose and should continually progress towards the end-goal

3 Types of Periodization

SequentialEach period, usually a meso-cycle, focuses on

1 adaptation then moves on to another Concurrent

Each period, usually a micro-cycle, develops multiple adaptations at the same time

ConjugateEach period, can be either or both micro &

meso-cycles, emphasizes one adaptation while maintaining the others with the minimal volume

2 Basic Types of Training Goals

AthleticsAthletics has a very specific end-goal in

mind; competition○ Competition is either in the form of a season,

event, time period, or culminating activity○ The specific sport has a set of necessary

adaptations, or standards, in order to achieve maximum performanceFootball = Max Strength & PowerSwimming = Strength Endurance & PowerTrack – Throwing = Power & Max Strength

2 Basic Types of Training Goals

AestheticsAesthetics may be better known as fitness

trainingThe ultimate goal of fitness training is a

general well-being and/or to look a certain way○ Many goals in this realm are ambiguous without

a real definition, beginning point or ending point○ Goals can be applied to this realm similar to

those in athletics to increase success rateBodybuilding is an Aesthetic Sport that has rules and

standards for competition

My Head is Spinning…Good Let’s Keep Going!

3 + 1 Stages of TrainingNovice

○ Training age is 0-2 years○ Adaptation occurs with every training session○ The act of training causes progress in almost

every adaptation area○ Development of proper technique is

paramount to set “muscle memory”○ Resistance/Repetitions should be added every

training session

3 + 1 Stages of Training

IntermediateTraining age is 2 or more yearsAdaptation occurs on a micro-cycle levelTechnique is still important to develop

because frequency of sessions is reducedProgress is made more slowly than in the

novice stage○ Resistance/Repetitions should increase on a

weekly or an every other training session basis

3 + 1 Stages of Training

AdvancedTraining age is significant <5+ yearsAdaptation is much harder to achieve due to the

muscles ability to quickly adapt to stressCareful planning and progression is requiredTechnique is focused more on the “finer details”

than the general movements.Specific weak points are targeted to enhance

peak performance○ Resistance/Repetitions are increased more on a

meso or even a macro-cycle basis

3 + 1 Stages of Training

EliteElite Stage is comprised of individuals who

have a multitude of high achieving qualities○ Work Ethic○ Work Capacity○ Experience○ Genetic Potential○ Adaptability○ Strategy & Tactics

So…What does this look like? Squat for Strength

Novice○ 2-3 Squat sessions per week ○ No meso-cycle until progress stops○ Add 5-10 pounds every session until progress stops○ Low to Moderate Volume

3-5 sets of 5 repetitions

Intermediate○ 1-2 Squat sessions per week○ 3-4 week meso-cycle○ Add 5-10 pounds every or every other session○ Moderate to Moderately High Volume

5-8 sets of 3-5 repetitions

BODYBUILDING

Natural Bodybuilding “Regular” Bodybuilding

Olympic Weight Lifting

POWERLIFTING

STRONGMAN

FITNESS SPORT/CROSSFIT