Overload
TABATA
Pyramids
German Volume Training
(GVT)
Drop Sets
Pre-exhaust/
Post-exhaust
Super Sets
Vascular Shunt
Forced/Negatives
Matrix (21’s)
Muscular Endurance
Hypertrophy
Strength
Power
Created by: stewart.kearney927@mod.uk
Muscular
Endurance
Theoretical Repetition Maximum continuum
Fleck and Kraemer 1987
RM 1
Power
Muscular endurance is the
ability of a muscle or group of
muscles to sustain repeated
contractions against a
resistance for an extended
period of time.
3
5
8
10
Strength Strength-endurance
15
20
25
CV endurance
Hypertrophy
High Power Output----------------------------to------------------------Low Power Output
Circuit training is a great way
to work on muscular
endurance and overall
strength and fitness
Characteristics
Strength
Hypertrophy
Endurance
Health
Cardiovascular
Intensity
High
Moderate
Low
Low (aerobic)
60-90% MHR
Load as % 1RM
>85%
67-85%
<67%
N/A
N/A
Reps/duration
1-5
6-12
12+
30mins +
20 mins +
Recovery between sets
3-5mins
1-2mins
30-60secs
N/A
N/A
Sets per exercise
2-6
3-6
2-3
1
1
Frequency per muscle
1-2x per week
1-2 x per week
2-3 x per week
5 + sessions weekly
3 + sessions weekly
Created by: stewart.kearney927@mod.uk
12
Hypertrophy
Theoretical Repetition Maximum continuum
Fleck and Kraemer 1987
RM 1
Hypertrophy can be defined as the
increase in size of skeletal muscle
resulting from the increased size of
individual muscle fibres.
Power
3
5
8
10
Strength Strength-endurance
15
20
25
CV endurance
Hypertrophy
High Power Output----------------------------to------------------------Low Power Output
When training for hypertrophy the number of
sets performed per muscle group is far greater
than for muscular endurance. It is suggested
that the most effective strategy for increasing
hypertrophy is to do 3 or more exercises per
muscle group. The training intensity is also
significantly higher for hypertrophy than it is for
muscular endurance.
High volume combined with moderate to high exercise intensities.
Characteristics
Strength
Hypertrophy
Endurance
Health
Cardiovascular
Intensity
High
Moderate
Low
Low (aerobic)
60-90% MHR
Load as % 1RM
>85%
67-85%
<67%
N/A
N/A
Reps/duration
1-5
6-12
12+
30mins +
20 mins +
Recovery between sets
3-5mins
1-2mins
30-60secs
N/A
N/A
Sets per exercise
2-6
3-6
2-3
1
1
Frequency per muscle
1-2x per week
1-2 x per week
2-3 x per week
5 + sessions weekly
3 + sessions weekly
Created by: stewart.kearney927@mod.uk
12
Theoretical Repetition Maximum continuum
Strength
Fleck and Kraemer 1987
RM 1
The ability to exert maximal forces
Power
3
5
8
10
Strength Strength-endurance
12
15
20
25
CV endurance
Hypertrophy
High Power Output----------------------------to------------------------Low Power Output
Relative Strength is building maximal strength while
controlling calorie intake and/or adding cardio so you
don't increase your body-weight
Absolute Strength. More body-weight means
bigger muscles & thus more strength. Absolute
strength is about becoming the strongest person
regardless of body-weight
Characteristics
Strength
Hypertrophy
Endurance
Health
Cardiovascular
Intensity
High
Moderate
Low
Low (aerobic)
60-90% MHR
Load as % 1RM
>85%
67-85%
<67%
N/A
N/A
Reps/duration
1-5
6-12
12+
30mins +
20 mins +
Recovery between sets
3-5mins
1-2mins
30-60secs
N/A
N/A
Sets per exercise
2-6
3-6
2-3
1
1
Frequency per muscle
1-2x per week
1-2 x per week
2-3 x per week
5 + sessions weekly
3 + sessions weekly
Created by: stewart.kearney927@mod.uk
POWER =
FORCE (F)
x
VELOCITY (V)
Force – that which can cause an object
with mass to change its velocity (F=ma)
Velocity – how fast and in what direction an
object is moving
Power is defined as the amount of work performed per unit of time. Power is an element of skill-related fitness that is needed
to excel in athletic performance. Increased strength does not always translate into increased power. For example, a strong
upper body lifts a high amount of weight. However, a strong upper body does not always have the ability to throw a shot putt
very far if speed cannot be generated.
Maximal
Strength
Power
Lifting
Strength speed
Maximum speed
Speed Strength
Plyometrics
Medicine Ball Drills
Resisted Speed
Olympic Lifting
Reaction Drills
F
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V
Overload Training
If a training effect is to be gained, a person must engage in activity (training) that
is greater than regularly experienced.
A muscle will only strengthen when forced to operate beyond its customary
intensity. The load must be progressively increased in order to further adaptive
responses as training develops, and the training stimulus is gradually raised.
Overload can be progressed by:
•increasing the resistance e.g. adding 5kg to the barbell
•increasing the number of repetitions with a particular
weight
•increasing the number of sets of the exercise (work)
•increasing the intensity- more work in the same time, i.e.
reducing the recovery periods
Created by: stewart.kearney927@mod.uk
Vascular Shunt
Vascular means veins and shunt is movement so this is about moving the
blood around the body. It's a training method used to improve your fitness but
also to improve your body's ability to get blood where it is needed as quickly
as possible.
A typical training session could involve doing some sprints followed
immediately by chin/pull ups.
This means the blood will have to flow quickly from the lower limbs to
the upper limbs.
Created by: stewart.kearney927@mod.uk
Matrix (‘21s’)
The matrix system can be utilised when performing most resistance exercises and
involves breaking a rep down into three distinct phases – normally described as outer
range, inner range and full range. Each phase is performed for 7 reps, giving a total of 21
reps, hence the name ’21s’ being synonymous with the matrix method.
A set of ’21s’ for bicep curls would be performed as follows:
•7 reps from extension to 90 degrees of elbow flexion
7 reps from 90 degrees of elbow flexion to full flexion
7 reps full range of movement
The premise of the matrix method is it increases time under tension per set
and thus promotes an increase in hypertrophy.
Created by: stewart.kearney927@mod.uk
Pyramid Training
Pyramid training involves manipulating the load
and repetitions over the course of multiple sets
of the same exercise. The basic concept of a
pyramid involves progressively increasing the
load and decreasing the repetitions with each
successive set.
Pyramid training can be performed in three distinct
ways:
Set
Reps
Load (as%
of 1RM)
1
12
70
•Descending pyramids – start with fewest
repetitions and heavier load
2
10
75
3
8
80
•Complete pyramids – combines the ascending
and descending approaches. Start light, build up
to peak over a number of sets, then attempt to
repeat the same repetitions on the descending
phase.
4
5
85
5
3
90
6
2
95
7
1
100
•Ascending pyramids – adopt a light-to-heavy
approach
Created by: stewart.kearney927@mod.uk
Drop Sets
using drop sets is a technique for continuing an exercise with a lower weight
once muscle failure has been achieved at a higher weight
How To Maximize Drop Set Efficiency
Here are some effective tips for maximizing the efficiency of your drop sets:
Keep Rest Intervals To A Minimum
Usually, the time between weight drops ranges from zero to
ten seconds. Even if you're doing heavy power drop sets, the
rest between sets should still be relatively brief. In general, the
briefer the time between the weight change, the more intense
and effective your drop set will be.
Set Up Equipment In Advance
To move quickly from one exercise to the next, you should
have all your equipment set up and ready before starting the
first exercise. Instead of putting big plates on a barbell or
machine, load it up with 5's, 10's or 25's, ready to be stripped.
If you're doing triple drops with dumbbells, line up all three
pairs beforehand.
Use Two Weight Drops (three different poundage) Most
Of The Time
You can really go "crazy" with drop sets and reduce the
weight as many times as you want. However, there seems to
be a point of diminishing returns after two or three weight
reductions. The most common drop set method is a triple
drop, where you use three weights and two weight reductions.
Created by: stewart.kearney927@mod.uk
Stay In The Six To Twelve Rep Range Most Of The Time
Six to twelve is the most productive rep range for bodybuilding
purposes and this rule should generally not change in a drop
set. If you want to work on maintaining or even building
strength, go with four to six reps. If you want pure
hypertrophy, keep your reps around eight to twelve. For a
skin-splitting pump, occasionally go up to 15-20 reps,
especially on your last drop.
Begin With A Six To Twelve Rep Max
It's not enough to keep the reps in the six to twelve range. It's
got to be a six to twelve rep MAX, not just six to twelve reps. If
you start with a weight that's too light, you'll achieve little more
than muscle pumping and flushing with the drop set
technique. A true six rep max means that you can't do a
seventh rep. You should reach failure or close to it with each
weight before stripping off weight.
Use Drop Sets Sparingly As A High Intensity Method
Drop sets are intense and they require caution and common
sense. If you used them all the time, you would quickly burn
out and over train. One great way to use drop sets is the 3:1
method: you perform three straight sets of an exercise,
followed by one drop set.
Supersets
The superset system involves performing two different exercises back-to-back
with little or no rest in between.
Variations:
•
•
Two exercises for the same muscle back-to-back i.e.. 12 squats followed
immediately by 12 lunges.
Two exercises back-to-back that involve antagonistic muscle pairs i.e..
Biceps/triceps or quadriceps/hamstrings. This version allows a significant
load to be placed on target muscle group during each set because while the
agonist is working the antagonist is recovering.
Super setting is a very time efficient training method.
Created by: stewart.kearney927@mod.uk
Pre-exhaust/Post-exhaust
These systems involve the use of isolation exercises to preferentially
fatigue a muscle whilst eliminating synergistic muscle weaknesses.
Pre-exhaust – guidelines and examples
•Select a target muscle – this muscle must act as the main prime mover in at least one compound exercise
•Select an isolation (single joint) exercise for the target muscle
•Select a compound (multi-joint) exercise for the target muscle
Then either:
•Perform the desired number of sets of the isolation exercise, then move on to perform sets of the compound
exercise (normal rest intervals apply)
Or
•Perform the isolation exercise immediately followed by the compound exercise (this is an example of a preexhaust superset). Rest between supersets and repeat as required
Muscle Group
Isolation exercise
Compound Exercise
Pectoralis major
Cable crossover
Bench press
Quadriceps
Leg extension
Squats
Latissimus dorsi
Straight arm pull down
Lat pull down
Anterior deltoid
DB front raise
DB shoulder press
Created by: stewart.kearney927@mod.uk
Forced/Negative reps
It is often the case in resistance training, that we fail concentrically when
performing an exercise but actually have some eccentric strength left. That is to
say, we may not have the ability to lift a certain weight but may still have the
ability to lower the load under control.
To employ forced reps, perform as many reps on your own until the point of
volitional failure is reached. At this point, a ‘spotter’ provides a minimal amount of
assistance to permit the performance of another 2-4 reps. This process is merely
an extension of normal spotting procedures.
In negative reps, all the effort is applied to the eccentric phase, or lowering
phase, of the movement. For example, in a chin/pull up, you jump/climb to the
top position and slowly lower yourself into the extended position.
Both methods are advanced, should not be attempted by a novice and only
performed with the aid of an experienced spotter/trainer
Created by: stewart.kearney927@mod.uk
TABATA
“Tabata” is the name of a particular type of workout program that provides similar
health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead
of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata
falls under the category of high intensity training or high intensity interval training.
Any exercise can be incorporated into the Tabata training.
However, the basic outline of the Tabata training method are as
follows:
•
4 minutes long (whole Tabata Session)
•
20 seconds of intense training
•
10 seconds of rest
•
Total of 8 sessions or rounds
Tabata is a form of high intensity interval training method that offers more
health benefits than traditional cardiovascular exercise. It’s short, efficient and
can fit in almost any fitness program.
Created by: stewart.kearney927@mod.uk
German Volume Training (GVT)
The goal of the GVT method is to complete 10 sets of 10 reps with the same
weight for each exercise.
You want to begin with a weight you could lift for 20 reps to failure if you had to.
For most people, on most exercises, that would represent 60 percent of their
1RM load.
there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when
performed as a superset), which incurs cumulative fatigue. Because of the importance of the rest intervals, you
should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to
lengthen the rest time as you fatigue.
Perform one, and only one, exercise per body part. Therefore, select exercises that recruit a lot of muscle
mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For
supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.
Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4 to 5
percent, and repeat the process. Refrain from using forced reps, negatives or burns.
one training session every four to five days per body part is plenty.
Created by: stewart.kearney927@mod.uk