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Advanced Training Strategies

Chapter 7-Fleck . Advanced Training Strategies. Introduction. After gains there is a plateau Periodization of variables results in new gains Guidelines are based on science… driven from the field. Periodization. Planned changes or variation Acute training variables ( critical variables )

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Advanced Training Strategies

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  1. Chapter 7-Fleck Advanced Training Strategies

  2. Introduction • After gains there is a plateau • Periodization of variables results in new gains • Guidelines are based on science…driven from the field

  3. Periodization • Planned changes or variation • Acute training variables (critical variables) • CO-FIVR-P • Developed in Eastern Europe • Two main goals • Peak • Avoid overtraining (or plateaus)

  4. Strength/Power (classic linear) • Linear model • Increase intensity • Decrease volume • Peak 2-3 times per year • Several phases of focus • Each last 2-6 weeks • Goal oriented • Macrocycle-year • Mesocycle-3-4 months • Microcycle-1-4 weeks

  5. Strength/Power cont… • Active rest periods are built in • Reduction in volume • Reduction in intensity • Each goal has a range of numbers • Wide variation in implementation

  6. 4 x 4 Matrix (FIVR and Goals)

  7. Classic Periodization Model

  8. Undulating Periodization • More recent • Peak early and maintain throughout season • Long seasons and multiple goals • Linear peaks at end • Undulating peaks early • Daily undulations within a microcycle • Not sequential goals • Mixing models may have merit • Politics and science

  9. Research • Long list of linear studies (70’s and 80’s) • Stone, O’Bryant, Garhammer, Haff, Kraemer • Intensity and volume differences between models? • Undulating studies (new, 2000’s) • Kraemer, Hunter, Fleck

  10. Power Training (work/time) • Explosive training • Reduce resistance-increase speed • Power peaks at 30% 1RM • Both force and speed must be maximized • RFD = force/time to reach force • Explosive in nature but generally measured isometrically • Deceleration is part of movement (2 parts)

  11. Plyometrics • Stretch-shortening-cycle • Stored elastic energy • Muscle spindle reflex • Very quick only • Longer length of muscle creates more speed • Depth jumps? • How high • How quick is the return (amortization) • Contrast training

  12. Summary • Advanced methods are needed for advanced lifters • Explosive work is needed for power • Both force and speed are trained • Stretch reflex exercises are needed • Avoid plateaus

  13. Next Class • Chapter 8 Fleck

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