STRENGTH-MUSCLE-POWER


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 


Comments are closed.