Chapter 15

1. Chapter 15 Strength and Conditioning for Sport

2. Objectives • Understand periodization • Define parts of training cycle • Describe training principles • Describe critical variables • Describe program design

3. CO-FIVR-P (critical variables) • Choice • Order • Frequency • Intensity • Volume • Rest • Progression

4. 4 Goals • Power • Strength • Hypertrophy • Endurance

5. 4 x 4 Design (COFIVRP)

6. Basic Training Principles • Three basic training principles are overload, variation, and specificity • If each of these principles is appropriately addressed through exercise prescription, performance will be enhanced and the chance of overtraining will be reduced

7. Overload ***** • Overload involves providing an appropriate stimulus for attaining a desired level of physical, physiological or performance adaptation • An exercise prescription for overload could include range of motion, absolute and relative intensity, frequency, and duration

8. Intensity • Training intensity: it can be estimated by the average mass lifted per exercise, per day, per week, etc. • Relative intensity: a percent of the one repetition maximum (1RM) • Exercise intensity: the actual power output of a movement

9. Volume • Training volume: a measure or estimate of the total work performed and is strongly related to total energy expenditure; the training volume is related to the number of repetitions and sets per exercise.

10. Volume (cont.) • Volume load (VL) is the best estimate of the amount of work accomplished during training; calculated by summing the product of the load and the number of repetitions for each set

12. Variation • Variation involves appropriate manipulation in training intensity, speed of movement, volume and exercise selection • Several different levels of variation are possible in a training program (i.e., long term, short-term, day-to-day, etc.).

13. Specificity and Transfer-of-Training Effect • Specificity of exercise and training is the most important consideration in selecting both methods and modes for resistance training

14. Key Point The type of training program (i.e., high-volume, high-intensity) can make a marked difference in the type of adaptation (i.e., body composition, strength, power, etc.) to the program.

15. Specificity and Transfer-of-Training Effect (cont.) • The following criteria can maximize the transfer-of-training effect: • The type of muscle action • The complexity, amplitude, and direction of movement • Ballistic versus non-ballistic movements

16. Program Design • Involves making decisions related to the number of sets, intensity of the exercise, volume, load, and rate of progression • Multiple-set periodized training programs will demonstrate greater gains in performance over the long term than single-set or nonperiodized programs

17. Single Sets vs. Multiple Sets • Maximum strength, power, and positive adaptations in body composition are among the variables that can be altered to a greater extent by using multiple sets

18. Periodization • Periodization can be defined as a logical phase method of manipulating training variables in order to increase the potential for achieving specific performance goals • Primary goals of periodization are: • 1. reduced risk of overtraining • 2. peaking at the appropriate time

19. Periodization (cont.) • Periodization involves planned variation in volume and intensity of training to peak and to decrease the chance for overtraining • Periodized is divided into three stages: • macrocyle (long-length cycle) • mesocycle (middle-length cycle) • microcycyle (short-length cycle)

20. Periodization (cont.) • The macro- and mesocycle can contain four phases: 1. Preparation (general and special) 2. Competition 3. Peaking 4. Transition or active rest

23. Sequenced Training • Evidence suggests that sequenced training may produce superior results in terms of improving speed and power • Sequenced training begins with a cycle of heavy strength training followed by speed-strength training or a combination of heavy training with high-power or high-speed training

24. Microcycles • A microcycle is the shortest repeatable cycle and is typically defined as 1 week • Variation is accomplished by day-to-day alterations in volume and intensity factors • Appropriate variations in volume and intensity of training are important to allow adequate recovery from intense training

25. Volume Load (cont.) • An increase in loading (intensity) can produce a marked increase in VL, and therefore total work and total energy expenditure • The designation of heavy and light days based on VL must take into consideration the training intensity, relative intensity, number of sets, repetitions, and the trained state

26. Summated Microcycles • Microcycles can be grouped together or summated into “blocks,” so that each block presents a specific pattern of volume and intensity loading • The blocks can then be repeated throughout a mesocycle such that specific stimuli are “re-presented” in a cyclical fashion • Generally, a block consists of 4 weeks

28. Planned Overreaching • Planned overreaching is an intentional increase in volume and intensity that places the athlete in a state of overreaching • Overreaching can occur as a result of a large increase in volume load

31. 4 x 4 Design (COFIVRP)

33. Goals • Endurance • Hypertrophy • Strength • Power • FIVR different

34. Next Class • Periodization group project • Lab 15