POWER | STRENGTH & MUSCLE MASS GUIDELINES | CONCURRENT TRAINING | RT FOR ENDURANCE SPORT
· CLICK ON IMAGES TO ENLARGE
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
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
– FLEXIBILITY & STRENGTH TRAINING
GUIDELINES – LOAD, SETS, REPS etc.
· EXERCISES
– COMPOUND VS. ISOLATION EXERCISES
– VARYING EXERCISE AND/OR LOAD FOR A BODY PART
– EXERCISE ORDER EFFECTS RESULTS MUSCLES INVOLVED
– UNILATERAL TRAINING
· WHAT, WHEN AND HOW OFTEN?
– GUIDELINES & PERIODIZATION
– FREQUENCY OF WORKOUTS – VOLUME
– MAINTENANCE
– TIME OF DAY
—> AGING – NUMBER AND TYPE OF WORKOUTS PER WEEK
– RECOVERY
– FOR FOAM ROLLING & STRETCHING INTERACTION WITH RESISTANCE TRAINING SEE: WARM-UP | RECOVERY
· 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? → CLICK HERE
– RANGE OF MOTION | TEMPO or SPEED OF REP | FORCED REPS → CLICK HERE
– ECCENTRIC REPS or NEGATIVES → CLICK HERE
· SETS
– VOLUME – TOTAL NUMBER OF SETS → CLICK HERE
– REST BETWEEN SETS → CLICK HERE
– SUPERSETS | SETS TO FAILURE | CLUSTER SETS | REST-PAUSE | DROP SETS | BURN-OUT SETS | BACK-OFF SETS | STRETCH B/N SETS → CLICK HERE
· OTHER CONSIDERATIONS
– ACCOMMODATING or VARIABLE RESISTANCE – CHAINS, BANDS
CONCURRENT TRAINING & POWER – STRENGTH – MUSCLE MASS
– HYPERTROPHY – MUSCLE MASS – SPEED – POWER ·
CONCURRENT TRAINING FOR ENDURANCE + RESISTANCE TRAINING
– ENDURANCE + RESISTANCE TRAINING ·
– BIKING + RESISTANCE TRAINING ·
– RUN + RESISTANCE TRAINING ·
RESISTANCE TRAINING FOR ENDURANCE SPORTS
– AEROBIC VS. RESISTANCE EXERCISE
– RESISTANCE TRAINING FOR ENDURANCE
– BIKING – STRENGTH TRAINING
– RUNNING – STRENGTH TRAINING