Exam 3 study guide Strength and Conditioning
Variation of the training load
"Heavy day" loads are designed to be full repetition maximums, the greatest resistance that can be successfully lifted for the goal number of repetitions. The loads for the other training days are reduced to provide recovery after the heavy day while still maintaining sufficient training frequency and volume.
After synapsing with the alpha motor neurons in the spinal cord
, impulses travel tot he agonist extrafusal fibers, causing a reflexive muscle action
When muscle spindles are stimulated,
, the stretch reflex is stimulated, sending input to the spinal cord via Type Ia nerve fibers.
Training status
- Affects number of rest days needed between sessions - 3 workouts per week are recommended for many athletes to allow sufficient recovery between sessions. - more highly resistance-trained athletes can augment their training by using a split routine in which different muscle groups are trained on different days
Multiple versus single sets
- Single-set training may be appropriate for untrained individuals or during the first several months of training, but many studies indicate that higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.
What are the considerations for the following? Cross-training
-A mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle
Supersets and compound sets
-A superset involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist). -A compound set involves sequentially performing two different exercises for the same muscle group.
Step 3: Training Intensity
-Adaptations in the body are specific to the intensity of the training session. -High-intensity aerobic exercise increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles. -Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment. -Heart rate -Ratings of perceived exertion scales -Can be used to regulate intensity of aerobic endurance training -May be influenced by external environmental factors -Metabolic equivalents (METs) -One MET is equal to 3.5 ml*kg-1*min-1 of oxygen consumption and is considered the amount of oxygen required by the body at rest -Power measurement -Cyclists may use power-measuring cranks and hubs to regulate exercise intensity -Metabolic rate is closely related to technical power production
Equipment and facilities: proper footwear
-Ankle and foot support -Lateral stability -A wide, nonslip sole
Timing load increases
-As the athlete adapts to the training stimulus, loads must be increased so that improvements will continue over time. -Monitoring each athlete's training and response helps the strength and conditioning professional know when and to what extent loads should be increased.
Maximal aerobic capacity
-As the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be met by aerobic metabolism. -There is a high correlation between VO2max and performance in aerobic endurance events.
Pretraining evaluation of the athlete (Technique)
-Before adding any drill, the strength and conditioning professional must demonstrate proper technique to the athlete. -Proper landing technique is essential to prevent injury and improve performance in lower body plyometrics
How are the different types of training applied to training seasons? Off-season (base training)
-Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration
Equipment and facilities: Equipment
-Boxes used for box jumps and depth jumps must be sturdy and should have a nonslip top. -Boxes should range in height from 6 to 42 inches (15 to 107 cm). -Boxes should have landing surfaces of at least 18 by 24 inches (46 by 61 cm).
Age Considerations: Adolescents
-Consider both physical and emotional maturity. -The primary goal is to develop neuromuscular control and anaerobic skills that will carry over into adult athletic participation. -Gradually progress from simple to complex. -The recovery time between workouts should be a minimum of two or three days.
What are the considerations for the following? Detraining
-Detraining occurs when the athlete reduces the training duration or intensity or strops training altogether due to a break in the training program, injury, or illness -In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training
Exercise technique experience
-Do not assume that an athlete will perform an exercise correctly. -If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed.
Exercises to promote recovery
-Do not involve high muscular stress or high stress on the nervous system -Promote movement and restoration
Mechanical Model of Plyometric Exercise
-Elastic energy in the musculotendinous components is increased with a rapid stretch and then stored -If a concentric muscle action follows immediately, the stored energy is released, increasing the total force production
Stretch-shortening cycle (SSC)
-Employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time -A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC
Step 1: Exercise mode
-Exercise mode is the specific activity performed by the athlete: cycling, running, swimming, and so on. -The more specific the training mode is to the sport, the greater the improvement in performance.
Mode: (trunk plyometrics)
-Exercises for the trunk may be performed "plyometrically," provided that movement modifications are made. -Specifically, the exercise movements must be shorter and quicker to allow stimulation and use of the stretch reflex.
How are the different types of training applied to training seasons? Preseason
-Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training
How are the different types of training applied to training seasons? Postseason (active rest)
-Focus on recovering from the competitive season while maintaining sufficient fitness
Pretraining evaluation of the athlete: Strength
-For lower body plyometrics, it was previously thought that the athlete's 1RM squat should be at least 1.5 times his or her body weight. -A more important consideration may be technique.
What is high-intensity interval training?
-Frequency per week: 1 -Duration: 30-90 seconds (with aa work:rest ratio of 1:5) -Intensity: Greter than VO2max -Uses repeated high-intensity bouts interspersed with brief recovery periods -Athletes need to spend several minutes above 90% of VO2max fora an optimal stimulus -May be effective for improving running economy and running speed -An example for long-interval HIIT is greater than or equal to 2 to 3 minutes at 90% VO2max, with relief bouts of less than or equal to 2 minutes High-intensity interval training allows for more overall work to be done in a given workout due to the rest component
What is Fartlek training?
-Frequency per week: 1 -Duration: ~20-60 minutes -Intensity: Varies btw LSD and pace/tempo training intensities -Combines other methods of training Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max) -Can be adapted for cycling and swimming -Benefits are likely to include -Enhanced VO2max -Increased lactate threshold -Improved running economy and fuel utilization
What is interval training?
-Frequency per week: 1-2 -Duration: 3-5 minutes (with a work:rest ratio of 1:1) -Intensity: Close to VO2max -This allows athletes to train at intensities close to VO2max for a greater amount of time -Increases the VO2max can be observed along with enhancements aerobic metabolism -Interval training should be used sparingly, and only when training athletes with a firm aerobic endurance training base True interval training requires an effort near VO2max
What is long, slow distance training?
-Frequency per week: 1-2 -Duration: Race distance or longer ~30-120 minutes) -Intensity: ~70% of Vo2max -Adaptations from exercise include the following -Enhances the body's ability to clear lactate -Causes an eventual shift of Type IIx fibers to Type IIa fibers -Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used Intensity relatively low, but duration is high
What is pace/tempo training?
-Frequency per week: 1-2 -Duration: ~20-30 minutes of continuous training at the lactate threshold -Intensity: Intensity at or slightly above competition intensity, corresponding to the lactate threshold -Intermittent pace/tempo training: series of shorter intervals with brief recovery periods -Objectives -Develop a sense of race pace and enhance the body's ability to sustain exercise at the pace -Improve running economy and increase lactate threshold Intensity is high, therefore duration is fairly low
Step 4: Exercise Duration
-Is the length of time of the training session. -Is often influenced by the exercise intensity: the longer the exercise, the lower the exercise intensity
Mode: upper body plyometrics
-Medicine ball throws -Catches -Several types of push-ups
Evaluation of the sport
-Movement analysis -Physiological analysis -Injury analysis
Upper and Lower Body Exercises (Alternated)
-One method of providing the opportunity for athletes to recover more fully between exercises is to alternate upper body exercises with lower body exercises. -If the exercises are performed with minimal rest periods, this method is also referred to as circuit training.
Design of Plyometric Training Programs: Intensity
-Plyometric intensity is the amount of stress placed on muscles, connective tissues, and joints. -It is controlled primarily by the type of plyometric drill. -Generally, as intensity increases, volume should decrease.
How are the different types of training applied to training seasons? In-season (competition)
-Program should be designed around competition, with low-intensity and short-duration training just before race days
Step 5: Exercise Progression
-Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. -Frequency, intensity, or duration should not increase by more than 10% each week. -When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation. -Progression of intensity should be monitored to prevent overtraining.
Exercise Type: Core exercises
-Recruit one or more large muscle areas -Involve two or more primary joints -Receive priority because of their direct application to the sport
Exercise Type: Assistance exercises
-Recruit smaller muscle areas -Involves only one primary joint -Considered less important to improving sport performance
What are the considerations for the following? Resistance training
-Research is limited, but some data suggest that benefits can be derived from performing resistance training during aerobic endurance training -Benefits my include: -Improvement in short-term exercise performance -Faster recovery from injuries -Prevention of overuse injuries and reduction of muscle imbalances -It can improve hill climbing bridging gaps btw competitors during breakaways, and the final sprint.
What are the considerations for the following? Tapering
-Tapering is the systematic reduction of training duration and intensity combined with na increased emphasis on technique work and nutritional intervention -The objective of tapering the training regimen is to attain peak performance at the time of competition
Assessment of the athlete: Physical testing and evaluation
-Tests should relate to the athlete's sport -Use the results of the movement analysis to select tests -After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses
Equipment and facilities: Training area
-The amount of space needed depends on the drill. -Most bounding and running drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109 yards). -For most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m (9.8-13.1 feet) in order to be adequate.
Sport-specific exercises
-The more similar the training activity is to the actual sport movement, the greater the likelihood that there will be a positive transfer to that sport -Concept also called SAID
Age Considerations: Masters
-The plyometric program should include no more than 5 low- to moderate-intensity exercises. -The volume should be lower—should include fewer total foot contacts than a standard plyometric training program. -The recovery time between plyometric workouts should be 3 or 4 days.
Equipment and facilities: Depth jumping
-The recommended height for depth jumps ranges from 16 to 42 inches (41 to 107 cm), with 30 to 32 inches (76 to 81 cm) being the norm. -Depth jumps for athletes who weigh over 220 pounds (100 kg) should be 18 inches (46 cm) or less.
Proper Plyometric Landing Position
-The shoulders are in line with the knees, which helps to place the center of gravity over the body's base of support. -The knees are over the toes; excessive inward (valgus) movement increases the athlete's risk of lower extremity injury.
mode: lower body plyometrics
-These are appropriate for virtually any athlete and any sport. -Direction of movement varies by sport, but many sports require athletes to produce maximal vertical or lateral movement in a short amount of time. -There is a wide variety of lower body drills with various intensity levels and directional movements.
Neurophysiological model of plyometric exercise
-This model involves potentiation (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex.
Pretraining evaluation of the athlete: balance
-Three balance tests are provided in table 18.7, listed in order of difficulty. -Each test position must be held for 30 seconds. Tests should be performed on the same surface used for drills. -An athlete beginning plyometric training for the first time must stand on one leg for 30 seconds without falling. -An athlete beginning an advanced plyometric program must maintain a single-leg half squat for 30 seconds without falling.
Other Training
-Training frequency is influenced by the overall amount of physical stress -Consider the effects of -other aerobic or anaerobic training -sport skill practice -physically demanding occupations
Assessment of the athlete: Training status
-Type of training program -Length of recent regular participation in previous training programs -Level of intensity involved in previous training programs -Degree of exercise technique experience
Design of Plyometric Training Programs: Frequency
-Typical recovery time guideline: 48 to 72 hours between plyometric sessions. -Using these typical recovery times, athletes commonly perform two or three plyometric sessions per week.
Assessment of the athlete: Primary resistance training goal
-Typically to improve strength, power, hypertrophy, or muscular endurance -Concentrate on one training outcome per season
Primary resistance training goal
-Typically to improve strength, power, hypertrophy, or muscular endurance. -Concentrate on one training outcome per season.
Repetition maximum continuum
-Use relatively heavy loads if the goal is strength or power. -Use moderate loads for hypertrophy. -Use light loads for muscular endurance. -A certain RM emphasizes a certain outcome (indicated by the larger font sizes), but training benefits are blended at any given RM.
Warm-up: Plyometric exercise sessions must include:
1. A general warm-up 2. Stretching 3. A specific warm-up A specific warm-up should consist of low-intensity, dynamic movements
What are the components when designing an aerobic endurance program, and what does each component entail?
1. Exercise mode 2. Training Frequency 3. Training intensity 4. Exercise duration 5. Exercise progression
Volume-load
=Mass (kg) x repetitions x distance units -Otherwise expressed as the total number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per repetition
2 for 2 rule
A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.
Structural exercise
A core exercise that loads the spine either directly or indirectly.
Superset
A form of arranging resistance exercises that involves two sequentially performed exercises that stress two opposing muscles or muscle areas.
Multijoint exercise
A form of core exercise that involves two or more primary joints.
High-intensity interval training (HIIT)
A form of training that uses repeated high-intensity exercise bouts interspersed with brief recovery periods.
Long, slow distance training (LSD)
A form of training usually lasting between 30 minutes and 2 hours, with an intensity near 70% of VO2max.
Interval training
A form of training with work intervals: rest intervals set equal (e.g., 3 minutes:3 minutes), with work intervals being close to VO2max.
Karvonen Method
A formula for calculating age-predicted maximum heart rate, heart rate reserve, and target heart rates for an athlete.
Set
A group of repetitions sequentially performed before the athlete stops to rest
Age predicted maximal heart rate (APMHR)
A means to calculate maximal heart rate when laboratory testing is unavailable.
Exercise economy
A measure of the energy cost of activity at a given exercise velocity. -An improvement in exercise economy can enhance maximal aerobic maximal aerobic power (VO2max) and lactate threshold
Percentage of Maximal Heart Rate (MHR) Method
A method for calculating age-predicted maximum heart rate and target heart rate.
Compound set
A method of arranging exercises that involves sequentially performing two different exercises that work the same muscle group.
Circuit training
A method of training that uses minimal rest periods between sets and can sometimes be used to improve cardiorespiratory endurance.
Ratings of perceived exertion (RPE)
A method to regulate intensity during aerobic endurance training.
Fartlek training
A mode of training incorporating several methods of training that challenge all body systems.
Cross-training
A mode of training often used to maintain general conditioning in athletes during periods of reduced training due to injury or recovering from a training cycle.
Profile
A picture of the athlete's needs and goals, along with injury status and strength capabilities
Tapering
A portion of the training program that uses systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention.
Needs analysis
A process of evaluating both the requirements and characteristics of a sport and an assessment of an athlete.
Power exercise
A structural exercise that is performed quickly or explosively.
Split routine
A training scheme that involves training different muscle groups on different days.
Single-joint exercise
A type of assistance exercise that involves only one primary joint.
Depth jump
A type of lower body plyometrics.
Overload
A workout or training regimen that is at greater intensity than an athlete is accustomed to
SAID
Acronym that stands for specific adaptations to imposed demands
Base training
Also known as the off-season. Typically a time for developing base cardiorespiratory fitness.
Muscle balance
An appropriate ratio of strength, power, or muscular endurance between two muscles or muscle groups.
Training status
An athlete's current condition or level of preparedness to begin a training program
Physiological analysis
An evaluation of the strength, power, hypertrophy, and muscular endurance priorities of a sport.
"Push" and "Pull" exercises (alternated)
Another method of improving recovery and recruitment between exercises is to alternate pushing exercises (bench press, shoulder press, and triceps extension) with pulling exercises (lat pulldown, bent-over row, biceps curl).
Functional capacity
Another term for V̇O2max.
Training background
Another term for exercise history. The amount of training that occurred before an athlete begins a new or revised program.
Pace-tempo training
Approximately 20 to 30 minutes; performed at an intensity at the lactate threshold—at or slightly above race pace.
Training Load and Exercise Type
Athletes who train with maximal or near-maximal loads require more recovery time prior to their next training session
Exercise selection
Choosing the exercises to be used in a resistance training program.
Equipment and facilities: Supervision
Closely monitor athletes to ensure proper technique
Exercise Type: structural exercises
Emphasize loading the spine directly or indirectly *should look similar to core exercises*
stretch-shortening cycle (SSC)
Employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
Recovery exercise
Exercises that do not involve high muscular stress and high stress on the nervous system but promote movement and restoration
Core exercises
Exercises that recruit one or more large muscle areas and receive priority in the selection of exercises due to their application to sport.
Assistance exercises
Exercises that usually recruit smaller muscle areas, involve only one primary joint, and are considered less important to improve sport performance.
Postseason (active rest)
Focus on recovering from the competitive season while maintaining sufficient fitness. See a lot of rehab--> physical and maybe mental
Sprinting
Generating high speed in a linear direction
The most frequently used method for prescribing aerobic exercise intensity
Heart rate
Movement analysis
Identifying body and limb movement patterns and muscular involvement.
Injury analysis
Identifying common sites for joint and muscle injury and causative factors.
Primary resistance training goal: Hypertrophy
Increases in muscular size are associated with higher training volumes and performing three or more exercises per muscle group.
Training status- Volume
It is appropriate for an athlete to perform only one or two sets as a beginner and to add sets as he or she becomes better trained.
Factors related to aerobic endurance performance
Maximal aerobic capacity, Lactate threshold, and exercise economy
Rest periods: Strength and power
Maximal or near-maximal loads require longer rest periods. Guidelines range from 2 to 5 minutes.
The stretch-shortening cycle combines ____________ and _______________ mechanisms
Mechanical and neurophysiological mechanisms
Repetition maximum (RM)
Most weight lifted for a specified number of repetitions
Power, Other Core, Assistance Exercises
Orders exercises from most metabolically demanding and technical to the least demanding •Power exercises (such as the snatch, hang clean, power clean, and push jerk) should be performed first in a training session •Followed by other nonpower core exercises •Then assistance exercises
Eccentric phase
Phase 1 of the SCC; involves preloading of the agonist muscle groups
Amortization phase
Phase II of the SSC; the time between the eccentric and concentric phases.
Concentric phase
Phase III of the SSC; the body's response to the eccentric and amortization phases. During this phase, the energy stored in the SEC during the eccentric phase either is used to increase the force of the subsequent movement or is dissipated as heat.
Stretch shortening cycle is the basis for
Plyometric exercise
Available training time per session
Prioritize time-efficient exercises when time is limited.
Primary resistance training goal: Muscular endurance
Programs for muscular endurance involve many repetitions (12 or more) per set, lighter loads, and fewer sets
Multiple-RM testing based on goal repetitions
Requires the strength and conditioning professional to first decide the number of repetitions (i.e., the goal repetitions) the athlete will perform in the actual program for the exercise being tested.
Sport season training frequency
Seasonal demands of the sport may limit the time available for resistance training
Rest periods: Hypertrophy
Short to moderate rest periods are required. Typical strategies range from 30 seconds to 1.5 minutes.
Load
Simplistically referred to as the amount of weight assigned to an exercise set; often characterized as the most critical aspect of a resistance training program
Exercise Type: power exercises
Structural exercises that are performed very quickly or explosively
Change of direction
The act of changing direction
Intensity
The amount of energy expended when one is exercising. The effort expended during a training session
Duration
The amount of time an athlete spends performing a certain activity.
Rate of Force Development (RFD)
The development of maximal force in minimal time, typically used as an index of explosive strength
What are the components of program design for plyometric exercise?
The eccentric phase, amortization phase, and the concentric phase
Potentiation
The increase in strength of nerve impulses that have been previously used
Balance
The maintenance of a position without moving for a given time period
Maximal aerobic capacity (VO2max)
The maximum amount of oxygen that the cells can use during intense exercise.
Specificity
The method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome
Goal repetitions
The number of repetitions that will be performed for an exercise
Repetition
The number of times an exercise should be performed in each set
Training Frequency
The number of training sessions completed in a given time period
Frequency
The number of training sessions conducted per day or per week.
Detraining
The period of training when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness.
Lactate threshold
The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production. -Several studies have shown that an athlete's ____ appears to be a better indicator of his or her aerobic endurance performance than VO2max
Series elastic component (SEC)
The portion of the mechanical model of plyometric exercises that acts as a spring and releases stored energy in the tendons when stretched. This occurs when an eccentric action is immediately followed by a concentric muscle action
Impulse
The product of the generated force and the time required for its production, which is measured as the
Acceleration
The rate at which an object's velocity changes over time.
Exercise order
The sequence of resistance exercises performed during one training session
Speed
The skills and abilities needed to achieve high movement velocities.
Agility
The skills and abilities needed to explosively change movement velocities or modes.
Antagonist
The sometimes passive muscle or muscle group located on the opposite side of the limb
Mode
The specific activity performed by an athlete.
Lactate Threshold
The speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels.
Rest period
The time dedicated to recovery between sets and exercises
Interest rest
The time dedicated to recovery btw sets and exercises
Power
The time rate of doing work, calculated as work/time
Volume
The total amount of weight lifted in a training session
Repetition-volume (rep-volume)
The total number of repetitions performed during a workout session
Exercise History
The training that an athlete has done before beginning a new or revised program.
Recovery
Time allowed for the body to return to homeostasis.
Primary resistance training goal-Volume
Training volume is directly based on the resistance training goal
Program design
Variables that go into creating an appropriate resistance training plan for an athlete.
Rest periods: Muscular endurance
Very short rest periods of 30 seconds or less are required.
Primary resistance training goal: Strength and power
Volume assignments for power training are typically lower than those for strength training in order to maximize the quality of exercise
The eccentric phase
begins at touchdown and continues until the movement ends
The concentric phase
follows the amortization phase and composes the entire push-off time, until the athlete's foot leaves the surface.
1-repetition maximum (1RM)
greatest amount of weight that can be lifted with proper technique for only one repetition
Some advanced athletes may benefit from complex training, which involves
intense resistance training followed by plyometric exercises
What are the components of the needs analysis?
is a two-stage process that includes: -An evaluation of the requirements and the characteristics of the sport -An assessment of the athlete
the heavier the load, the ___ the number of repetitions that can be performed
lower
Combine upper body resistance training with
lower body plyometrics
Effective plyometric programs include the same variables that are essential to any training program design:
mode, intensity, frequency, recovery, volume, program length, progression, and warm-up
Do not perform heavy resistance training and plyometric exercises
on the same day
Load is commonly characterized as
percentage of 1RM or as a repetition maximum (RM)
Because aerobic exercise may have a negative effect on ___ production, it is advisable to perform plyometric exercise ___ aerobic endurance training.
power, before
Athletes must be evaluated for their
sport sport position training status
Movement analysis of the sport
sport-specific exercises and muscle balance
The length of the rest period between sets and exercises is highly dependent on:
the goal of training, the relative load lifted, and the athlete's training status
Agonist
the muscle or muscle group actively causing the movement
Progression
the process of developing or moving gradually towards a more advanced state.
The time dedicated to recovery between sets and exercises is called
the rest period or interest rest
The amortization phase
the transition from eccentric to concentric phase; it is quick and without movement
Combine lower body resistance training with
upper body plyometrics
Step 2: Training Frequency
• Training frequency is the number of training sessions conducted per day or per week. • The frequency of training sessions will depend on the interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.
Quantity of load increases
• Variations in training status, load-volumes, and exercises greatly influence appropriate load increases. • Relative load increases of 2.5% to 10% can be used in place of the absolute values • Athlete • *Smaller, Weaker, Less Trained* • *Upper Body: 2-5 lb load increase* • *Lower Body: 5-10 lb load increase* • *Larger, Stronger, More Trained* • *Upper Body: 5-10+ lb load increase* • *Lower Body: 10-15+ lb load increase*
1Rm and multiple-RM Options: Testing the 1RM
•1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. •Choose core exercises for 1RM testing. •Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing.
Pretraining evaluation of the athlete: Physical characteristics
•Athletes who weigh more than 220 pounds (100 kg) may be at an increased risk for injury when performing plyometric exercises. •Further, athletes weighing over 220 pounds should not perform depth jumps from heights greater than 18 inches (46 cm).
Design of Plyometric Training Programs: Program Length
•Currently, most programs range from 6 to 10 weeks; however, vertical jump height improves as soon as 4 weeks after the start of a plyometric training program.
Estimate a 1RM using prediction equations
•Equations are available to predict the 1RM from multiple-RM loads. •They are most accurate when based on low (≤10) multiple-RM testing (heavy loads).
Design of Plyometric Training Programs: Volume
•For lower body drills, plyometric volume is ex-pressed as foot contacts per workout (or in distance for bounding drills). •For upper body drills, plyometric volume is ex-pressed as the number of throws or catches per workout. •Recommended lower body volumes vary for athletes with different levels of experience.
Assigning load and repetitions based on the training goal
•Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.
Design of Plyometric Training Programs: Progression
•Plyometrics is a form of resistance training and thus must follow the principles of progressive overload (the systematic increase in training frequency, volume, and intensity in various combinations).
Design of Plyometric Training Programs: Recovery
•Recovery for depth jumps may consist of 5 to 10 seconds of rest between repetitions and 2 to 3 minutes between sets. •The time between sets is determined by a proper work-to-rest ratio (i.e., 1:5 to 1:10) and is specific to the volume and type of drill being performed. •Drills should not be thought of as cardiorespiratory conditioning exercises but as power training. •Drills for a given body area should not be performed two days in succession.
Safety Considerations- Equipment and facilities: Landing surface
•To prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock-absorbing properties. •A grass field, suspended floor, or rubber mat is a good surface choice.
