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Evidence for Periodization Concepts and RM Testing Procedures

Evidence for Periodization Concepts and RM Testing Procedures. Which is more effective?. Buford, T.W. et al A comparison of periodization models during nine weeks with equated volume and intensity for strength. J. Strength Cond. Res 2007.

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Evidence for Periodization Concepts and RM Testing Procedures

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  1. Evidence for Periodization Concepts and RM Testing Procedures

  2. Which is more effective? • Buford, T.W. et al • A comparison of periodization models during nine weeks with equated volume and intensity for strength. J. Strength Cond. Res 2007. • 28 recreationally trained college-aged volunteers of both genders to randomly assigned to a 9 wk program of: • Daily Undulating Periodization(10) • Linear Periodization (9) • Weekly Undulating Periodization (9)

  3. Which is more effective? • Outcome measures: • bench press • leg press • body fat percentage • chest circumference and thigh circumference • Training loads: for BP and LP exercises • heavy(90% [4RM]) • medium (85%, [6RM]) • light (80%, 8RM) • All subjects, significantincreases in BP and LP strength at all time points (T1–T3).

  4. Which is more effective?

  5. Which is more effective?

  6. Which is more effective? • Monteiro, AG et al C. Nonlinear periodization maximizes strength gains in split resistance training routines. J Strength Cond 2009 • Compared strength gains after 12 weeks of: • Non-periodized • Linear periodized • Non-Linear periodized resistance training models using split training routines. • RCT of 27 strength-trained men to one of 3 groups • Outcome measures • Strength gains in the leg press and in the bench press

  7. Which is more effective? • Training volume was equal • Training period was 3 mesocycles • 4 microcycles each • Progressive increase in load first 3 microcycles • 1 week recovery microcycle • Every other day of one exercise per body part: • Bench Press • Military Press • Tricep push down • Leg Press • LatPull • Bicep Curl • Loading microcycles divided into session A and B

  8. Which is more effective? Session A Session B Leg Press Leg curl Squat Row Lat pulldown Assisted chin ups Bicep curls Preacher curl • Bench Press • Incline bench press • Decline bench press • Lateral raises • Lateral raises • Military press • Tricep push down • Tricep French press

  9. Which is more effective? • Kell, RT et al • A comparison of two forms of periodized exercise rehabilitation programs in the management of chronic nonspecific low-back pain. J Strength Cond Res (2009) • Chronic LBP: pain > 3 months for at least 3 days per wk • Outcome measures: Baseline, 8 wk, 16 wk • Musculoskeletal health • body composition: Bioelectric-impedance analysis • Pain (VAS) • disability (ODI) • quality of life (QOL) SF-36

  10. Which is more effective? • 27 CLBP subjects randomized to a 16wk: • Periodized Resistance Training (n = 9) • Periodized Aerobic Training (n = 9) • Control (n = 9)

  11. Which is more effective?

  12. Which is more effective? • Load was determined via 10RM at baseline and at 8 wks • Frequency: 3 days per wk • Intensity ranged from 53% - 75% of 1RM • Rest: • 12 -15 reps done = 1 min rest on all secondary ex • < 10 reps done for primary ex (BP, InBP, LP) = 3 min rest • Prone Superman: 10 reps with 5 sec – 30 sec hold

  13. Which is more effective? • Goto K., et al: • Muscular adaptations to combinations of high- and low-intensity resistance exercises. J. StrengthCond. Res. (2004) • Compared acute and chronic effects of strength only (S-type) vs. hypertrophy / strength program (Combi-type) • Outcomes: • Measured @ 2wk (PRE), 6wk (MID), 10wk (POST) • Post exercise: Growth Hormone Concentration • Muscle: strength, endurance, cross sectional area of quads

  14. Which is more effective? • RCT of 17 men (19-22 years), recreationally active but untrained • Initially both groups did an identical 2x/wk for 6 wk hypertrophy program (H-type): • Leg press • Leg extension

  15. Which is more effective? • The last 4wk subjects randomized to the strength only or combination program • Exercise intensity determined via % of 1RM • Reps controlled each training day by adjusting the weight to allow: • 10-15 RM (H-type) • 3-5 RM (S-type) • 25-35 RM (Combi-type)

  16. Which is more effective?

  17. Which is more effective?

  18. Which is more effective?

  19. Which is more effective? • John, MM and David, JS. • Flexible Nonlinear Periodization in a Beginner College Weight Training Class. J Strength Cond Res 2009— • Determine the effect of a flexible nonlinear (FNL) periodized weight training program compared to a nonlinear (NL) periodized weight training program on strength and power • RCT of 16 beginner weight training students (12 males) (age range: 18 – 23 years) assigned to an FNL group (n = 8) or an NL group (n = 8).

  20. Which is more effective? • The exercise program included a combination of machines and free weights completed in 30 minutes, twice per week, for 12 consecutive weeks. • Both groups were assigned the same total training volume of 3,680 repetitions and the same total training repetition maximum assignments of 10, 15, and 20. • The FNL group, however, was allowed to choose which day they completed the 10, 15, or 20 repetition workout. • This was the only difference between the groups.

  21. Which is more effective? • Pre- and post-test measures included chest press, leg press, and standing long jump. • Leg press strength was significantly greater in the FNL group • The FNL group did not significantly differ in chest press or standing long jump performance when compared to the NL group

  22. Strength Testing • Determine: • 1 RM (direct test) • Estimated 1 RM from multiple RM test • Multiple RM based on goal or target reps

  23. Direct 1 RM test (Essentials of Strength Training and Conditioning) • Warm up: easy 5 – 10 reps: 1 min rest • Add 5 – 10% or 10-20lbs (UE) or 10-20% or 30-40lbs (LE): 3 -5 reps: 2 min rest • Add another 5 – 10% or 10-20lbs (UE) or 10-20% or 30-40lbs (LE): 2-3 reps: 2-4 min rest • Add another 5 – 10% or 10-20lbs (UE) or 10-20% or 30-40lbs (LE): • Attempt 1RM: if successful rest 2 -4 min and repeat step 4 • If failure: rest 2-4 minutes: Reduce load by 5-10lbs or 2.5% to 5% (UE) Reduce load by 15-20lbs or 5% to 10% (LE)Repeat step 5 • Attempt to achieve a max test in 3 – 5 test sets

  24. Estimating 1 RM from Multiple RM tests • Good for testing muscles in isolation and compound • Test isolation exercises at ≥ 8 RM • May want use higher RM for untrained (10RM) • Try to avoid multiple high rep and warm up sets due to fatigue especially with compound / multiple group mm exercises • Power ex RM test > 5 for multiple sets is not appropriate • Test a lower RM for more trained persons (individuals training with heavy loads for a few months) for improved accuracy • Test protocol similar to the 1RM test but load changes are ~ one half less

  25. Estimating 1 RM from table • Pick a weight that the individual can do a RM 10 or less times • Isolation exercises ≥ 8 RM • Tables vary depending on the literature cited • More predictive of 1RM the heavier the load (less reps)

  26. Mutiple RM Testing Based on Goal Reps • Determine the reps that will be actually used in the program • Test to see what weight can be lifted for the target number of reps • Try to avoid excessive multiple set high rep testing of large mm groups due to fatigue • Isolation exercise should be tested at no less than 8 RM

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