Strength training

Influence of jumping technique on muscle loading: forceful eccentric-concentric transition (CMJ, DJ)

(a) Increased magnitude of eccentric "breaking" force, (b) Increased extent of muscle recruitment just prior to concentric force generation leads to increased concentric muscular force output and leads to greater adaptive stimulus (more mechanical force)

Restitution of stored (potential) elastic energy (elastic recoil of tensed muscle-tendon unit) results in: (SSC)

(a) Increased strength of subsequent concentric action (very forceful, ballistic shortening), (b) increased work, power of concentric action, and (c) decreased metabolic, recruitment for a given level of concentric muscular tension (Example: muscles, tendons, and ligaments as springs during running, jumping, etc.)

Max concentric power (F times V) expressed at:

1/3 max concentric velocity and 1/2 max concentric force

If an athlete performs the 1st phase of a movement too fast:

Ability to apply great force in the 2nd stage may be diminished

When strength and endurance training are done concurrently, it is difficult for an organism to:

Adapt to conflicting demands (O2 training may interfere with development of strength, power

When a muscle is actively stretched, the resulting stretch reflex will:

Add involuntary recruitment, concentric force generation is now the result of voluntary recruitment and involuntary recruitment

ROM:

All repetitions performed throughout a joint's full ROM; strength development is ROM specific; consider sport's specific ROM; Increased flexibility (in sedentary, Inflexible)

In total body workouts, what should be done before fatiguing ourself again?

Allow body to grow/adapt to the stimulus

Developed high forces in elite athletes will:

Allow muscles stiffness to exceed tendon stiffness which leads to tendon deformation greater than that of muscles and thus store more potential energy (high force develops stiffness in muscles)

In plyo training Intensity is:

Amount of stressed placed on body region and controlled primarily by the type of drill (skipping (lo) vs. depth jumps (hi))

Time Deficit Zone:

Area where Increased max strength will not increase performance

Integrated EMG Data:

As % max voluntary contraction increases so does Integrated EMG % max

In total body workouts what is the rest interval?

At least 1 day between sessions for more complete recovery and adapt to previous training session

Spotter Required If:

Bar or DB move over head or face; bar placed on back or neck or is racked at the front of the shoulders or clavicles

Sport performance increases and time of motion decreases:

Better an athlete's qualifications, the greater the role of the rate of force development in achievement of high level performance

Free weights provide:

Better overall body strengthening, realistic development

Why are biceps the first arm muscle exercised in the 1st sequence of the TBW?

Biceps are worked because the triceps are used to stabilize in both of the main core lifts of the bench and shoulder press, biceps are fresher than the triceps

Stabilization of Spine and Thoracic/Shoulder Girdle:

Decreases musculoskeletal injury potential and increases lifting potential (improved mechanics)

Breathe Holding:

Desireable; increases intra abdominal pressure to help stabilize the spine (whole body/multi-joint) and thoracic/shoulder girdle (pressing movemnts)

If the resistance to be repeatedly overcome is less than 75% RM:

Develop strength and endurance (changes in ph, local glycolytic change)

When using free weights greater potential for:

Development of balance, coordination from use of synergistic and stabilizing muscles

When training with dumbells through a greater ROM:

Development of force, power throughout a more complete, specific ROM and greater flexibility (greater specificity)

The ability to produce max force and the ability to achieve great velocity in the same motion are:

Different motor abilities; True for extremes of curve

Large Mus Mass Exercises with added Small Muscle Exercises:

Diminish the concentration neccessary for successful performance of LMM if added later in training and alternating with small muscle exercises

What is the equation for ESD:

ESD(%) = 100 * (F max minus F max reached) / F max

Rate of Force Development:

Explosive strength not F max is critical factor in very stong athletes; Steeper slope in the Time Deficit Zone

Small Muscle Mass Exercises First or Alternately:

Fatigues synergistic and supporting musculature necessary for producing proper technique in large muscle mass exercises

Plyo progression:

Follow principle of overload and systematic increase in frequency, volume, and intensity in various combos

Large Muscle Mass Exercises:

From empirical data these exercises require considerable mental effort and concentration

Concentric IEMG/force ratios during Squat Jump (SJ), Countermovement (CMJ), and Drop Jumps (DJ):

Greater force for a given level of recruitment during CMJ, DJ; Store more energy in muscle-tendon unit leads to a decreased ratio because the increased force and decreased recruitment

Increased neuromuscular coordination:

Heavy loads preffered (tear down and increased synthesis); vary type of exercise, intensity, and volume (if you do not premature accommodation will occur)

If ESD is greater than 50% Fmm:

Heavy resistance (max strength) training is not efficient toward increasing the velocity (power) if the motion; so RFD is developed with speed loading with heavy (load), relatively slow velocity, which leads to a n extreme rate of force development

Max strength regarded as a prerequisite for: (power performance)

High moment speed (increased velocity of movement against a given resistance)

In strength performance what factors should be combined:

High-intensity training (Increased Neuromuscular coordination)and submax effort methods (needed for hypertrophy base); increased neuriomuscular coordination will lead to a better foundation for heavier lifting; change exercise batteries regularly: vary training load (60% rule)

If the coupling time and or eccentric ROM are long, the involuntary recruitment will be eccentrically expressed, resulting in:

Higher eccentric muscular loading (stiffness) leading to greater pull (loading) on tendons

Absolute Indices of Endurance

Ignores individual differences in muscular strength; shows high correlation with muscular strength only with resistance at least 25% of RM (increase strength and increased reps with fixed weight)

Training adaptations are specific to the:

Imposed traing stimulus

Plyo Training when used correctly can:

Improve the production of muscle force and power and the performance of sport specific skills (examples: speed of running, swimming, throwing, and jumping)

After a resistive-type workout, muscles are acidotic and tend to remain:

In a slightly contracted state

Relative Indices of Endurance

In relation to max strength; do not correlate with muscular strength, often show negative correlations

So How can an athlete increase force output in explosive motions:

Increase Fmax will help to a point

To increase Force:

Increase the acceleration (Velocity) of the mass (constant)

Purpose of Plyometric Exercises:

Increase the power of the concentric phase by taking advantage of the natural elastic components of muscle and tendon and the stretch reflex

Fatigue in Synergistic and Supporting Musculature:

Increases chance of getting out of position and using poor technique which leads to increased injury potential; Increases chance of practicing poor technique and discourages acquisition of high skill

To induce muscle hypertrophy?

Intensity (RM) should be between 5-7, 10-12, and max out at 10-15 reps, 1-2 minute rest interval between sets, 2-3 days between workouts, 3 or fewer muscle groups (split system), flushing, and large training volume (total amount of degraded protein is maximal)

Max Mechanical Power is achieved in what range of Force and Velocity:

Intermediate (the F and V curve is crossed by force power curve at the intermediate range)

Not all strong individuals can execute movement powerfully when combining:

Large force and High Velocity

Exercise Order:

Large muscle mass exercises (multi-joint) with heaviest weight when athlete is fresh; fundamental to basic strength development; high energy cost; produce general and local muscle fatigue

The effects of a strength exercise depend on:

Load-induced movement velocity with heavy or lite loads

Force-Velocity Relation:

Magnitudes of F and V developed in the intermediate range of the Force-Velocity curve depends on max isometric force (Fmax); Athlete's max strength determines the force (and velocity) values that can be exerted in dynamic conditions

In power performance strength exercises:

Main sport exercise with additional resistance (speed resisted training)(examples: med ball passing drills, uphill cycling);

What is the order for method #1 workout?

Monday Upper body work out; tuesday lower leg workout; rest wednesday and thursday; friday upper body workout; saturday rest; sunday lower leg workout; and monday rest

Method #2:

Monday-chest-Back;tuesday-legs-mid section; wednesday-shoulder-arms; thursday-rest; friday-chest-back; saturday-legs-midsection; sunday-shoulder-arm; and monday-rest

Neuromuscular Coordination:

Motor Unit recruitment, rate coding, synchronization, and overall coordination pattern (more percentage of muscle to be used to complete task, increased rate leads to increased force)

Categories of Exercises:

Multi-joint vs Single joint: non-specific- power cleans for hammer,specific- exercise specific muscles in throwing task, and sport specific with added resistance- throw heavy ball overhand; Athletic vs Isolated: power cleans vs stiff leg dead lifts, sqts vs bicep curl; Core vs Supplemental: bench press vs tri extns and flys, sqts vs knee extns, power clean vs upright rows (multi joint); Core vs Supp and Athletic vs isolated categories can have some overlap

The strength an Athlete can exert in a given motion depends (among other factors) on:

Muscle forces; Velocity of muscle action

In strength performance, focus,train the following underlying factors:

Muscular and neural

Is it possible to to exert very high (concentric) force at high velocity:

NO, different parts of the spectrum; high force no or little velocity, high velocity no force or little force

So if the resistance to be repeatedly overcome is greater than 75-80% RM:

No need for special endurance training

Imagine two athletes who throw a shot put with a force of 500 newtons. The second athlete benches 250 kg (1250 N/arm). Esd = [(1250-500)/1250] * 100 = 60%. Will an improvement in RM (300kg) improve performance? Why?

No, the ESD is greater than 50% so the improvement needs to be in the rate of force development (slow heavy lifting)

Can F max be expressed in explosive motions?

No, time period is too short; Time for max force development is 0.3-0.4 seconds and most athletic type motions take too long; It takes time to develop max force for a given motion

In power performance transmutation of acquired strength gains in velocity gains is:

Not easy

The frequency in Plyo training consists of:

Number of sessions per week typically 1-3 (limited research)

Serious bodybuilders usually train with a greater variety of exercises (and volume) than they can accomplish in:

One training session

Explosive Strength Deficit:

Percentage of an athlete's potential that was not used in a given attempt; Approx 50% in take-offs, delivery phases in throwing

If two athletes weigh the same and have equal standing vertical jumps, and one squats his bodyweight and the other 1.5 bodyweight, which athlete will benefit from barbell squats in the vertical jump? Why:

The athlete who squats BW will benefit from squat exercises because there is more room for improvement in this athlete compared to the other. this athlete can improve F max more than the athlete who squats 1.5 BW

To substantially improve performance at a given resistance:

The curve in a Force-Velocity curve must become convex (requires increased achievements in high and low resistance zones)

What reaffirms the need for load-velocity specificity?

The need for a convex curve (very good high or low resistance performance)

Imagine two athletes who throw a shot put with a force of 500 newtons. One athlete can bench press a 120kg barbell (600 N/arm). Esd = [(600-500)/600] * 100 = 16.6%. This esd is extremely low for a shot putter. What kind of potential does this athlete have?

The potential to increase performance by increasing Fmax (example: lifting a 200kg barbell in bench press)

With a high Fmax and short duration of delivery phase:

There is no time to develop or reach Fmax

If no load is imposed on a muscle by an object, is there a relationship:

There will be no correlation between F max and V max; Independent of each other; How quick has no dependence on strength; Slope is pretty level; Vmax is the variable that matters more

Why are cycling and throwing not SSC actions?

These movements are passive stretches

If a gymnast can not hold a cross exercise for 3 seconds:

This is a strength deficit and training should focus on strength vs endurance

In 1st muscle sequence of total body workouts why is chest-back-shoulders emphasized?

To exhaust these muscle groups first since they are part of the core exercises, rest the upper body

Compare the magnitude of force generated in the movement of interest (during stroke in rowing) with the max force values (F max) attained in the same motion during a single max effort in the most favored body position If Force is less than 20% of F max:

Train for endurance (eg., marathon)

Compare the magnitude of force generated in the movement of interest (during stroke in rowing) with the max force values (F max) attained in the same motion during a single max effort in the most favored body position If Force is 20-80% of F max:

Train for endurance and strength (help with pH Challenge)

Compare the magnitude of force generated in the movement of interest (during stroke in rowing) with the max force values (F max) attained in the same motion during a single max effort in the most favored body position If Force is greater than 80% of F max:

Train for maximal strength (if stronger will maintain cadence and form longer)

The plyo training variable of mode is:

based on body region (LB vs. UB)

Method #3:

monday-chest-shoulder-tri (push); tuesday-legs mid section; wednesday-back-bi-upright row (pull); thursday-rest; friday-chest-shoulder-tri (push); saturday-legs-mid section; sunday-back-bi-row(pull); and monday-rest

Split routines: Method #1 (UB/LB)

(a) 2 day split (all major areas in 2 days), (b) each muscle group stressed no more than 2 times per week (applies to all splits), (c) 3-4 rest days for given muscles

Split Routines: Method #3 (Push/Pull)(extn/flex)

(a) 3 day split (or 2), (b) upright row on pull day, and (c) 3 days rest (use Exercise Sequence #3 Follow the Sequence only one to follow)

Split Routines: Method #2

(a) 3 day split, (b) logical setup, and (c) 3 rest days (4-5 exercises, 5-6 sets, and 10-15 reps)

Speed loading:

(a) 3 x 3 (90% max), long (5 min) rest interval, (b) other (muscles) exercises between intervals, (c) 4 times per week to develop Rate of force development (2 times to maintain), (d) change exercise complex after 6-8 weeks to avoid accommodation, and (e) incorporate reversible muscle actions (SSC) (very aggressive training, good warm-up and light load sets)

Circuit Training:

(a) 50-70% RM (b) 5-15(30) reps per station (c) 15-30 seconds between stations (d) 1-3 circuits (e) total duration 15-30 minutes

Dumbells vs. Barbells:

(a) Allow execution of certain exercises throughout greater ROM, (b) Greater potential for balanced development and overall body strengthening, and (c) more difficult to perform (if heavy weights)

Split routines: Exercise Sequence #1, Super Sets:

(a) Alternate between opposing (or unrelated) body parts, (b) nothing is "consecutive" (no consecutive sets for any exercise nor consecutive exercises for any muscle(s), (c) faster, energy-demanding workouts, (d) good for general conditioning (chest workout set to a back workout set, etc till you finish both workouts)

Muscle Mass:

(a) Athletes don't typically aim for mass but has its benefits (linemen, throwers), (b) main objective is max activation of protein catabolism (breakdown) that leads to stimulation of supercompenstation of contractile protein during recovery periods, and (c) never used for perfecting neural mechanism of strength enhancement

Integrating training goal recommendations:

(a) Avoid same day training: alternate, (b) prioritize training program sequences-construct sequential strength and endurance programs (strength first, then endurance), (c) among serious athletes (already handling near maximum training workloads) the addition of extra work (jogging, swimming, etc.) may lead to overtraining

Speculations on concurrent strength and endurance training:

(a) Decrease of myosin ATPase in type IIx-decrease strength, (b) decrease concentration of anaerobic enzymes, (c) increased skeletal muscle catabolism, and (d) mechanics of typical O2 training negatively affect the weightlifting-specific pattern of MU recruitment and whole muscle contraction (esp. if heavy loads)(greater the load the more compatible strength training is with endurance training

Before a training period it is advisable to test athletes in the main sport exercises with additional (and decreased) resistance in order to (power performance):

(a) Determine part of the resistance Force Velocity curve (b) use data of outstanding athletes as norms (c) recommend appropriate training protocol for a given period (primary training attention-heavy or light)

Pre-exhaustion

(a) During performance of "core" exercises (multi-joint exercises); targeted muscles may not get adequate stress because others fatigue too quickly, and (b) so exhaust target muscle with an isolating exercise before stressing it with a "core" exercise (weak triceps for bench press-workout chest with db flys to fatigue chest so exercise ceases with all muscle groups tired at same time)

Split Routines: Exercise Sequence #3, Follow the Sequence

(a) Everything is consecutive, (b) continuous stress of a given muscle, and (c) promotes hypertrophy (chest workout to the next chest exercise to finish chest workout then to shoulder and finish the complete workout of two exercises)

Plyometric Training:

(a) Great specificity carry-over, (b) teaches the athlete to better time (match) voluntary muscle actions with release of elastic energy from loaded tendons

Studies on Concurrent strength and endurance training:

(a) High-intensity endurance training may compromise strength, especially at high velocities of muscle actions, (b) power capabilities may be most affected by the performance of both strength and endurance training, (c) high intensity endurance training may negatively affect short term anaerobic performance, (d) development of peak oxygen consumption is not compromised by a heavy resistance training, (e) strength training does not negatively affect endurance capabilities, and (f) strength and power training programs may benefit endurance performances by preventing injuries, increasing lactic acid threshold, and reducing the ground contact time during running

In power performance, speed loading should be completed:

(a) In a "Fresh" state and (b) proper warm-up

Purpose of warm-up:

(a) Increase body, muscle temperature for faster turnover of energy stores, (b) decreased viscosityof muscle, connective tissue helps increase joint ROM and decrease risk of injury, and (c) increased conduction velocity (axonal sarcolemmal AP)(faster reaction)

Influence of jumping technique on tendon loading:

(a) Magnitude of stored energy is proportional to the applied force and the induced deforamtion, (b) muscle and tendon are arranged in series and subjected to same force, (c) distribution of the stored energy between them is a function of their deformation, (d) deformation is a function of their stiffness, and (e) a quicker, more forceful attempt to induce a transition from lengthening to shortening will increase muscle stiffness even more and lead to greater pull (loading) on tendons (increase amount of stored and restituted elastic energy)

Plyometric Training Variables:

(a) Mode, (b) intensity, (c) frequency, (d) recovery (complete), (e) volume, (f) program length, and (g) progression

Stretch-Shortening Cycle (SSC):

(a) Muscle actions in which an active (pre) stretch (lengthening) is followed by active shortening, (b) typical pattern observed is walking, running, and jumping (throwing and cycling are not SSC actions), and (c) active (pre) stretch promotes storage of (potential) elastic energy within muscle-tendon unit

Earlier studies of concurrent strength and endurance training found:

(a) No periodization of either the resistance or the endurance traing was used, (b) relatively high training volume was performed, and (c) overtraining may have occurred

Plyo training volume:

(a) Number of reps and sets performed during a given training session (contacts), (b) distance covered (bounding drills)

Free weights:

(a) Performer provides required balance, stability, thus recruit synergistic, stabilizing muscles, (b) greater specificity for sport conditioning, (c) greater ROM (sports-specific), (d) superior gains in flexibility, and (e) one size fits all (vs machines)

Plyometric Exercises:

(a) Quick, powerful movements preceded by a countermovement or prestretch, (b) involves the Stretch-shortening cycle (SSC), (c) enable muscle to reach very high force in a very short time

SJ, CMJ, and DJ on tendon loading:

(a) SJ-muscle tension needed to maintain stretched, isometric position is low (low load), tendon does not stretch (no energy stored) and muscle is responsible for concentric force generation (muscle stretches less stiff), (b) CMJ, DJ-eccentric breaking force increases muscle stiffness (increased stress:strain ratio)(high load)-stiffer muscles stretch tendons and loads them with potential elastic energy and leads to increased performance (more stiffness in muscle stretches tendonand leads to increased potential energy stored)

Plyo Exercise prescription:

(a) Similar to resistance prescriptions and must consider mode, intensity, frequency, duration, recovery, progression, warm-up, (b) optimal program variables lack research base for design, (c) must be based on available research, practical experience, and methodology used for designing resistance-training programs

To effectively use plyo training it is important to understand:

(a) The mechanics and physiology of plyometric exercises, (b) principles of plyometric program design, (c) how to safely and effectively perform specific plyometric exercises

Training Status in concurrent research:

(a) Untrained subjects, (b) few data are available regarding the effects of simultaneous strength and endurance training on previously active or fit individuals who are able to tolerate higher intensity exercise training programs, and (c) more study of this topic is needed, on trained individuals and women

Components of a Training Session:

(a) Warm-up, (b) stretch (lift specific)(traditional exercises (or exercise-based)), (c) Specific muscle warm-up-lite load to alert muscles of upcoming workout , (d) workout, and (e) cool down (jog --stretch) wait for atp repletion before stretching

Total Body Workouts: Advantages

(a) complete workouts within one session, convenience and (b) allow for incorporation of other weekly activities due to lesser training frequency

Split Routines: Exercise Sequence #2, Slow Pace Super Sets

(a) consecutive sets for any exercise, (b) no consecutive exercises for any muscle(s), and (c) general conditioning (vs. regular Super sets?) (chest workout done to back workout done)

In total body workouts daily high-intensity training leads to:

(a) cumulative fatigue and (b) decreased performance

Power Performance Summary:

(a) enhance max strength, (b) do not overemphasize the role of max strength in power production, (c) increase Rate of force development (esp if short time for force development), (d) increase dynamic strength (muscular force generated at a high velocity of movement), (e) increase force produced in applicable SSCmuscle actions (should be trained as separate motor ability), and (f) implement corresponding change when the athlete's status changes/adapts

Hypertrophy Programs:

(a) require high volume (hi sets, hi reps), (b) quite effective at producing strength gains, (c) produce more muscular endurance, (d) have greater effect on capillaries, mitochondria, fuel storage compartments (non-contractile protein) further increase in size

Advantages of Machines

(a) safety (rarely need spotter), (b) selection-only few exercises can be performed with machines, (c) variable resistance, free weights provide fixed resistance, (d) isolation of individual muscles because stabilizing muscles are not required (weaken stabilizing muscle-bad for sport), (e) resistance can be set quickly (faster workouts), and (f) skill acquisition-easier to learn a new exercise

Split routines:

(a) split totalroutine into 2-3 groups of exercises, (b) alternate among these groups on successive days, (c) activate, exhaust a muscle group as much as possible with successive exercises (flushing)(increasenvolume, sets, reps, huge loading), and (d) allows daily training, adequate rest

Two athletes can bench press 100kg and 60kg, (a) which athlete can press 50kg more times, better absolute endurance index; (b) Who can press 10kg more times; (c) Who can press 50% of max more times?

(a) the athlete who presses 100kg can press 50 kg more; (b) can not determine because both are pressing weight less than 25% of their RM; (c) both athletes can lift 50% of their max about the same number of reps

Giant Sets:

(a) used (occasionally) by top bodybuilders (incorporated into split routines) (taxing and demanding), (b) push muscle(s) to complete exhaustion to maximize # of recruited fibers and promote a more "complete" hypertrophy

More recent studies on concurrent training:

(a) used more realistic routines (4 sets 5-7 reps, 8 exercises, 50 min of cycle exercise at 70% hr reserve for 10 weeks), (b) Strength only and combined groups increased 1RM squat, bench press, vertical jump, fat-free mass, (c) no change in endurance only group but increase VO2 max, (d) does not interfere with strength or endurance development in comparison with resistive or endurance training alone, (e) convential training frequencies and programs are compatible and indicate that overtraining may be the ultimate cause of exercise incompatibility, and (f) strength and endurance training compatibility may depend on training intensity, volume, and status

When selecting strength exercises for power training, consider exercise specificity:

(a) working muscle (same as main sport) (b) type of resistance-mimic main sport exercise (c) force-posture relation(s)-express most power in what position (d) velocity, direction of movement (e) time available, rate of force development

Max Power:

1/6 of value that could be achieved if one were able to exert both, F max and V max simultaneously P max = 1/3 V max x 1/2 F max = 1/6 (F max times V max)

What is the volume for intermediate or a person with some experience in plyos?

100-120 contacts per session

A person with considerable experience with plyos should workout at what volume?

120-140 contacts per session

What range should you train for endurance:

40-80% RM (vary magnitude of resistance) and do RM Sets where you struggle in last reps

Recovery in Plyo training:

5-10 seconds between reps, 2-3 minutes between sets, and 2-4 days between workouts

Plyo program length:

6-10 weeks (limited research)

The training volume of a day with minimal loading should be:

60% of volume of a max day, can use this as a rest day

What is the volume for beginner or person with no experience plyo trainees?

80-100 contacts per session

Dependence of (intermediate) velocity on maximal isometric force (curve):

A Given Force at a faster Velocity

A shot putter and javelin thrower, who requires a higher Vmax and why:

A javelin thrower would need the higher Vmax due to the lite weight of the javelin, so you would need to accelerate your arm faster to throw the javelin farther; 15-25% heavy resistance training leads to increased Vmax

In order for the involuntary recruitment to be concentrically expressed:

A short eccentric-concentric coupling (transition) time and short eccentric ROM are needed

A shot putter and javelin thrower, who requires a higher Fmax and why:

A shot putter because he needs to over come a heavier load in the shot put to throw it; 50% heavy resistance training leads to increased Fmax

Superposition of training effects among different heavy resistance training methods is not negative, methods may be combined in:

A single microcycle (or training day, session) example: 1RM and submax efforts in same workout; this process is used to add variation to a workout (rarely done)

Opposing Muscle Groups:

Chest-Back; Biceps-triceps; Abs-Lower Back; Quads-hamstrings (Bodybuilders use for symmetrical development)

Total Body Workouts: Sequence #1

Chest-back-Shoulder-quad-ham-low leg-abs-obliques-lo back-biceps-triceps

Total Body Workout: 2nd Muscle Sequence:

Chest-quad-back-ham-shoulder-low leg-abs-oblique-lo back-bicep-tricep; (a) alternates upper body/lower body (except for midsection and arms), (b) fuller recovery that promotes strength, and (c) subsequences apply

Repetition speed: Concentric:

Concentric faster than eccentric: forceful concentric (speed loaded) lifting, compensatory acceleration, based on Newton's second law (f = m x a)- takes more muscular force to lift, only during concentric phase, and with loads that can not be jerked

Giant Sets: Method 1

Consecutive sets of the same exercise: Barbell curl 120 lbs.to 90 lbs.to 60 lbs to 30 lbs x 10 reps (to failure); these four sets are sometimes interpreted as a single set, 30 seconds between sets, promote more motor units to fire, promote hypertrophy, no research to prove this method

Giant Sets: Method 2

Consecutive sets with different exercises: Squats 240 lbs. x 10 reps (failure); leg press 360 x 10 reps (failure); lunges 60 x 10 reps (failure); and knee extension 30 x 10 reps (failure); these sets aare sometimes interpreted as a single set, 30 seconds between sets

In total body workouts the training stimulus produced by heavy resistance training:

Persists for 2-3 days and not enhanced by daily training

Core Exercises as Foundation of Every Program:

Power Cleans, squats, and pressing movements

To get better results in strength performance for muscular and neural factors:

Proper timing of exercises, methods, loads within a training (periodized) season; focus on changing the exercise complex once every 2 mesocycles to keep slope at peak performance

The dependence of Force and Velocity (developed in dynamic conditions) on Fmax is greater in movements with:

Relatively high resistance and slow velocity

Is there a strength difference using free weights or machines?

Research has shown no significant differences in strength development

Main sport exercise procedures:

Resistance applied in proper direction; resistance should not exceed a level at which motion pattern (sport technique) is substantially altered; must be careful if go too heavy may alter firing pattern of muscle and timing

Plyometrics are natural form of:

Resistive, explosive training

Power performance training issues:

Selection of strength exercises (Specificity); training timing for the sake of achieving a peak

It is impossible for an athlete to generate a large force in a fast movement if they can not develop:

Similar (or greater) force values in a slow motion

Repetition Speed:

Slow, high force movements can produce superior gains in strength, power, and speed of movement when compared to purposely slow, lower force movements (eg., time under tension); provided reasonable exercises and weight selections are used, hi speed weight training is likely to be superior to slow speed movements in producing increases in performance speed and increased power output; use training speeds that are limited by exercise resistance and movement patterns; speed of movement used in training related to desired goal; and specificity principle

Repetition Speed: Eccentric:

Slower, controlled lowering

As resistance to be repeatedly overcome increases:

So does the dependence on strength

Why are the arms at the end of the 1st sequence of the TBW?

So the body is fresh for the core exercises

Exercise Technique:

Starting position (correct grip, foot stance, body alignment; minimize body movements; maintain regular breathing patterns(avoid valsalva maneuver during heavy lifting) eccentric-inhalation and concentric-exhalation

Athletes are not matched during competition according to:

Strength, practice should focus on absolute endurance (getting stronger)

Which area will have greater improvement a novice who improves bench press from 50kg to 150kg vs 200kg-300kg:

The 50-150 kg will have greater improvement;

Small Muscle Mass Exercises:

Used by body builders for symmetry and overall muscularity; along with isolated muscle exercises may be used to correct specific muscle weaknesses; role in rehab, injury prevention; greater specificity in relation to performance; does not stimulate metabolic turnover as much as core exercises

Weight Belt Recommendations:

Worn when stress on lower back (squats, front squats, deadlift); During sets near max or max loads; Both conditions should exist; Contraindications-High BP

Is it possible to change the magnitude of external resistance (e.g. cycling gears, rowing paddles)?

Yes, if you intend to develop max power; can be achieved by optimal combo of resistance (external force) and cadence (velocity)

If the gymnast can perform 4 crosses and can not hold the 5th:

this is a endurance deficit or lacking and endurance training should be the focus vs strength