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Resistance Training Systems and Techniques

Chapter 6 -Fleck . Resistance Training Systems and Techniques. Introduction. Science vs. administration in program design? Beginners will adapt to any program Advanced and long term studies are lacking Acute changes are easy to demonstrate Marketing of plans ?. Introduction cont ….

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Resistance Training Systems and Techniques

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  1. Chapter 6-Fleck Resistance Training Systems and Techniques

  2. Introduction • Science vs. administration in program design? • Beginners will adapt to any program • Advanced and long term studies are lacking • Acute changes are easy to demonstrate • Marketing of plans?

  3. Introduction cont… • Plateaus may occur without variation • Less than optimalgains • Novice lifters may adopt advanced methods • Also genetic potential differences • Track training logs to plan

  4. Single-Set and Express Circuit System • They do work • Most studies support multiple set programs over single set for gains • Low intensity and volume • Time constraints? • Beginners vs. advanced? • Express Circuit • One set of 8-12 reps across multiple machines or exercises with little rest • Low intensity and low volume • Works for beginners

  5. Multiple-Set and Bulk System • Multiple sets with varied or constant resistance and volume • Periodized across time have greatest return? • Bulk System • Multi sets with 5-6RM load

  6. Circuit and PHA Systems • Series of exercises with little rest • Low intensity and volume • Fitness program • Increase in V02? • PHA System • Rotate circuits • Low intensity and volume

  7. Triset and Double Progressive Systems • Groups of three exercises • Major muscles with low rest • Endurance system with low intensity but high volume • Double Progressive • Increase reps then increase load • Beginning sets are warm-up with low intensity

  8. Multipoundage and Breakdown Systems • Decreasing resistance with future sets while maintaining reps • Increase in lactate and high volume • Breakdown System • Reduced resistance and increased reps • A form of variation

  9. Superpump and Triangle Systems • Very high volume of 15-18 sets per body part • Bodybuilding program? • Triangle System (Pyramid) • Begin with light load, high volume then progress to high load, low volume • Repeat in reverse • Another form of variation

  10. Light to Heavy and Reverse • Based on DeLorme and Watkins 3 sets of 10 with 50%, 66% and 100% • ½ triangle or pyramid • Heavy to Light • Move in reverse order • Lift heavy while fresh • Another variation form

  11. Order Systems • Alternating vs. Stacking? • Compound Set • Change body parts with low rest • Large volume in short time • Flushing • Two or more exercises for same muscle to keep blood (hypertrophy model)? • Priority • Major goals first to prevent fatigue

  12. Order Systems cont… • Supersetting • Agonist and antagonist • Short rest with high volume? • Split Routines • Different body parts per day (high volume) • High strength and hypertrophy gains? • Blitz/Isolated Split System • One body part per day (focus) • Isolated Exercise System • One exercise per session • High fatigue and volume

  13. Other Systems • Cheating involves using momentum or short arc (high intensity) • Exhaustion involves volitional fatigue (MU recruitment) volume is low? • Burn technique increase muscle lactate (MU also) • Forced or assisted uses help to push out a couple more reps. Involves heavy eccentric?

  14. Other Systems cont… • Partial reps uses restricted ROM to target weakness (strength curve?) • Superslow uses 10-60s per rep and increases TUT (low volume) • Small increment of ½ lb (slow progression)

  15. Specialized Systems • Advanced users • Functional isometrics uses angle specificity (sticking point) • Negative system uses greater resistance? • 105 -140% of concentric 1RM • May have neural adaptations • Superoverload uses heavy eccentrics • Heavy load and intensity?

  16. Specialized Systems cont… • Rest-pause uses heavy resistance with 1 rep but multiple sets (low volume) • Complex or contrast uses strength followed by power exercises • Same muscles worked • Relies on PAP • Works for acute power

  17. Summary • Many different programs • Volume and intensity are key • Beginners will adapt to anything • Acute changes are likely to any new stimulus

  18. Next Class • Chapter 7 Fleck

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