MUSCLE-STRENGTH-POWER


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 


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