Timing in Strength
Training
Chapter 5
Tihanyi
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FT vs. ST
Shortening time
 Force/velocity
 Power/velocity
 Max unloaded velocity
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Structural Units of Training
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Workout=short rest
Day
Rest:intensity?
Microcycle-1 week
Mesocycle-2-6 weeks
Macrocycle-1 year (prep, comp, transition)
Periodization-the whole process
Table 5.1
Planning Workouts
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Short, Medium and Long
Short term involves fatigue
Sequencing is important
Upper/lower body alternate
 Heavy resistance requires long rest?
 Superposed is stacking
 Each micro or meso has a specific goal
 Strength, power, hypertrophy, speed, endurance, etc.
 SPECIFICITY of training
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Figure 5.1 (single)
Figure 5.2 (superposed)
Workouts and Training Days
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Rest-Exercise Alternation
Enough rest to allow increased
volume
 Maybe twice a day
 Long rest with heavy weights?
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Sequence
Core and power first
 Large muscle groups first
 Multiple joints first
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Intensity Variation
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Pyramid – slow ascending and descending
Contrasting – mixing up exercises
Mixed training – heavy resistance as a portion
Circuit training – strength and endurance
Figure 5.3
Microcycles and Mesocycles
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Recovery
Sequencing to allow fatigue specificity (rotate muscles)
 Long rest periods of 48-72 hours following heavy
resistance
 Train at least 3 times a week
 Maybe train twice a day
 Decreased frequency may still maintain strength
 Variability - heavy and light days (60% rule)
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Medium Term (Periodization)
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Goal is to peak at the proper time
Delayed transformation – time to adapt and rest
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Delayed transmutation – tapering period
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Accumulated fatigue leads to increases later
Both exercises used and load must vary across time
Realization of strength
Training residuals – detraining effects
Superposition – different training affects each
other
Figure 5.4 (positive relationship between
time to achieve it and time to lose it)
Peak
Sustained
Linear Periodization
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Training one target after
another
Aerobic, anaerobic, strength
 Sequential training
 Maintenance
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For Specific requirement sports
Nonlinear Periodization (pg. 102)
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Intensity spans a wide range over the week
Usually heavy, medium and light (undulating)
Power may be used at 30%
For Multiple requirement sports
Macrocycle Training
1.
2.
3.
4.
5.
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Variability of stimuli
Delayed transformation
Delayed transmutation
Realization
Training residuals
Proper timing is
essential
Variability
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Exercises must be changed
periodically
Change loads as well
Heavy, medium and light
training also
Figure 5.6
Delayed Transformation
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Adaptation takes time
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Detraining also takes time
Greater training load / greater the time for
transformation
Pre-competition phase is tapering phase
Transmutation = specificity
Residuals
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Retaining loads should be high with low volume
and frequency
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Maintenance
Amount lifted increases with cycle however
average load is constant due to changes in
volume
Figure 5.7
Figure 5.8 (volume load)
Lab Tonight
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Strength line-up
Fiber type
 CSA
 Max power
 Max strength (Fmm)
 Dynamic strength (Fm)
 Calculate relative strength
 Max velocity (Vmm)
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Next Class
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Next week Exam 1
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Essay only
Graphs
Labs
Articles
Book
Explanations
Synthesis of information
WHY?
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Force & Power/velocity
RFD vs. RVD
Max velocity
Absolute vs. relative
Muscle quantity vs. quality
Fatigue
Adaptation
Neural control
Timing