POWER
– RECOMMENDATIONS
—> POWER & THE AGING
—> MASTERS SPRINT VIDEOS
– RESISTANCE TRAINING – SPEED OF REP – RATE OF FORCE DEVELOPMENT – RFD
– PAP – POST-ACTIVATION POTENTIATION
– UPPER BODY POWER
– ASYMMETRY
– STATIC STRETCHING
PLYOMETRICS & JUMPING
– VERTICAL JUMP
– HORIZONTAL JUMP
– PLYOMETRICS
– PROGRESSION OF JUMPS & PLYOS GRAPHICS: HANSEN
MUSCLE MASS & STRENGTH
—>AGING – MUSCLE MASS & STRENGTH ·
– MUSCLE VOLUME – THE SIZE OF MUSCLES ·
– RESISTANCE TRAINING VS. AEROBIC EXERCISE
– SPECIFIC TYPES OF STRENGTH – NEURAL & MUSCULAR
– GENETICS | MUSCLE FIBER TYPE | SATELLITE CELLS | MUSCLE MEMORY
– BIOCHEMICAL MARKERS WHEN UNABLE TO EXERCISE – Depression, Confusion, Anger, Fatigue
– MUSCULAR STRENGTH & ATHLETIC SPORT DEVELOPMENT
– STABILITY TRAINING
GUIDELINES – LOAD, SETS, REPS etc.
· WHAT, WHEN AND HOW OFTEN?
– GUIDELINES & PERIODIZATION
– FREQUENCY OF WORKOUTS
– TIME OF DAY
—> AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK
– RECOVERY
– FOR FOAM ROLLING & STRETCHING INTERACTION WITH RESISTANCE TRAINING SEE WARM-UP | RECOVERY
– RECOVERY NUTRITION
· HOW HEAVY?
NOTE: LOAD (HOW MUCH WEIGHT) = VOLUME x AN INTENSITY FACTOR
– HYPERTROPHY/MUSCLE MASS VS. STRENGTH – HOW HEAVY SHOULD YOU LIFT
– STRENGTH
– MUSCLE ENDURANCE
· REPETITIONS
– HOW MANY REPS
– RANGE OF MOTION (ROM)
– TEMPO or SPEED OF REP
– ECCENTRIC TRAINING or NEGATIVES
– FORCED REPS
– ISOMETRICS
—> AGING – REPS TO FAILURE OR NOT
· SETS
– VOLUME – TOTAL NUMBER OF SETS
—> AGING – VOLUME
– PUSH-PULL SUPERSETS
– SETS TO FAILURE
– CLUSTER SETS and REST PAUSE BETWEEN REPS
– DROP SETS
– BACK-OFF or BURN-OUT SETS
– REST BETWEEN SETS
—> AGING – REST BETWEEN SETS
– STRETCHING – BETWEEN SETS
· EXERCISES
– COMPOUND VS. ISOLATION EXERCISES
– VARYING EXERCISE AND/OR LOAD FOR A BODY PART
– EXERCISE ORDER EFFECTS RESULTS MUSCLES INVOLVED
– UNILATERAL TRAINING
· OTHER CONSIDERATIONS
– ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS