HKIN 303 Part II

1. HKIN 303 Part II Conventional Periodization Functional Training Hybrid Training

2. The General Adaptation Theory • Developed by Hans Selye • Applies to most systems of the body • Uses the notion of insult followed by rest Leading to supercompensation

3. General Adaptation Theory

4. Applied to training • Stress the system • Allow supercompensation • Rest to prevent exhaustion • Stress the system • Allow supercompensation • Rest to prevent exhaustion

5. Principles of Training • Principle # 1: of Overload. • In order to achieve continued improvement, a subject must constantly be applying a stress to a level greater than it is accustomed to .: i.e. a little more, a little longer or a little heavier.

6. Principles of Training • Principle # 2: of Progression. • In order to maintain the same absolute training stimulus (ie degree of difficulty) the stimulus must be regularly modified

7. Principles of Training • Principle # 3: of Specificity. • The body will adapt to the type of training used, the specific joint angles used, the metabolic demands used and the intensity used.

8. Principles of Training • Principle # 4: of Diminishing Returns. • The longer and harder one trains, the smaller will be the incremental gains made.

9. Principles of Training • Principle # 5: of Reversability. • When progressive overload ceases, declines in physical parameters will follow: i.e. Use It or Lose It.

10. Principles of Training • Principle # 6: of Genetic limitation or Individuality. • Our potential for strength and endurance is genetically predetermined. We can only maximize our potential. Ie individuals respond to the same training stress differently.

11. Periodization long term undulations

12. Periodization- weeklyload/unloading cycle

13. Periodization – daily load/unloading pattern of week 1

14. Periodization – daily load/unloading pattern of week 2

15. Periodization – Daily load/unloading pattern of week 3

16. Periodization – Workout undulations of day 1 example 1-multiple sets

17. Periodization – Workout undulations of day 1 example 2-inverted pyramid

18. An Example

19. A more complex example

20. Periodization - general • The MACROCYCLE:THE BIG PICTURE OF 1, 2 OR 4 YEARS DURATION

21. A single macrocycle, 1 year in length

22. Periodization - general • The MACROCYCLE:THE BIG PICTURE OF 1, 2 OR 4 YEARS DURATION • The MESOCYCLE: Period(s) of development within the macrocycle aimed at peaking for specific competitions. Each mesocycle contains a preparatory period, a competitive period and a transition period.

23. Two mesocycles in a macrocycle

24. Three Mesocycles

25. Periodization - general • The MACROCYCLE:THE BIG PICTURE OF 1, 2 OR 4 YEARS DURATION • The MESOCYCLE: Period(s) of development within the macrocycle aimed at peaking for specific competitions. Each mesocycle contains a preparatory period, a competitive period and a transition period. • The MICROCYCLE:detailed weekly plans for progressive overloads specific to the goals of the mesocycle

26. A Microcyle

27. Another microcycle

28. Resistance training intensity scale Baechle Bompa Very heavy 95-100+% 90-150% Heavy 90-95 80-90 Moderate 80-85 65-80 Light 70-75 <65

29. The MESOCYCLE-specifics • Preparatory Period – contains some, or all of the following phases: • Anatomical adaptation phase • Hypertrophy/endurance phase • Maximal strength phase • Conversion to power phase • Power-endurance phase • Competitive Period • Transition Period

30. Different gurus, different terms • Bompa Balyi • Anatomical General Prep Adaptation • Hypertrophy General Prep • Strength Specific Prep • Power Precomp phase

31. The MESOCYCLE-specifics • Preparatory Period • Competitive Period • Maintenance of strength & power • Improvement in some variables • Transition Period

32. The MESOCYCLE-specifics • Preparatory Period • Competitive Period • Transition Period • Physical recovery • Mental recovery • Cross training (active rest)

33. Program design Preparatory period – A.A.phase • Goals: • Interest • Variation • Core stability • Bilateral balance in strength & size • Technique acquisition for novices

34. Program design Preparatory period – A.A.phase • Design • Circuit training • Core and balance • Functional strength • Endurance lifting

35. Program design Preparatory period – A.A.phase • Design 1. Circuit training NOVICE EXPERIENCED • Duration: 8/10 3/5 weeks • Intensity 30-40% 40-60% • # of stations 9 – 12 6 – 9 • # of circuits 2 – 3 3 – 5 • RI between X’s 90 s 60 s • RI between circuit 2 – 3 1 – 2 • Frequency 2 – 3/wk 3 – 4/wk

37. Program design Preparatory period – A.A.phase • Design 2. Core and balance • Move from stable surface of support to increasingly unstable surface • Multiple points of support to minimal # of points of support • Wide base of support to narrow base of support • Use of progressive resistance on unstable surface • Use of a single unstable surface to multiple unstable surfaces

38. Sitting on ball, feet wide apart, walk out leaning back until back is on top of the ball. Use the elbows to hug the ball for balance if necessary. Hold position for a count of ten and roll back up to sitting position. Do ten reps. • Same as number 1 , but arms must be kept above the body. • Roll out further until the shoulders are on top of the ball. The back must be kept perfectly flat all the time. Hug the ball with elbows if necessary – progress to arms kept above the body. Hold position for 10 seconds and roll back up – do 10 reps. Work up to 15 second hold at position x 10 reps. • Roll out further until the back of the head is on top of the ball. Keep the back straight like a board, feet are still wide apart on the floor. Start with 10 second hold at position x 10 reps, and progress to 20 second hold x 10 reps. • Roll out onto the back of the head, but now begin to move the feet closer together while maintaining balance and flat back. 20 second hold x 10 reps • Roll out onto the back of the head and then use only one foot at a time on the ground. Alternate feet with each roll out – 20 second hold x 10 reps • Roll out onto the back of the head, widen the foot positioning a little, use a very light dumbbell held above the chest, with straight arms and move the dumbbell side to side. Start with a very short move to either side and progress until you can lower the dumbbell right to the side of the body. • Progressions from here: • use one foot on the ground while lowering the dumbbell side-to-side, • use the heel only, • increase the weight of the dumbbell

39. Program design Preparatory period – A.A.phase • Design 3. Functional strength • Using body weight and multidirectional movements • All exercises must be done bilaterally • Using therabands, medicine balls, light dumbbells etc • Progressions are by increasing reps to 50, then increase resistance

40. Program design Preparatory period – A.A.phase • Design 4. Endurance lifting • Utilize simple and compound exercises in preparation for strength phase • # of reps 15 – 20 • intensity 40 – 60 %1RM • # of sets 2 – 5 • # of exercises 7-12 • RI 2 – 1 min • Frequency 2 – 5/wk

41. Preparatory period – Hypertrophy phase • Goals: • Increase the muscle mass • Utilize body building techniques • Increase in mass depends on sport requirements • Variations: • Assisted reps (lifting to failure) • Resisted reps (increased resistance on eccentric phase. • Supersets (20 – 30s. RI) • Pre-exhaustion sets (exhaust small muscles before working larger mass)

42. Preparatory period – Hypertrophy Phase • Design • Intensity 65 - 80% 1RM • Number of X’s 6 – 9 • Number of reps/set 8 – 12 • Number of sets /session 4 – 6 • Frequency 2 – 4 /week • Pace: Usually slow on eccentric – 4 sec. • Rest Interval (RI): less than 2 minutes

43. Preparatory period – maximum Strength phase • Goals: • Increase maximum strength • Avoid staleness, overreaching • Can be combined with other phases: eg power, hypertrophy • Variations: • Assisted reps (lifting to failure) • Resisted reps (increased resistance on eccentric phase. • Pyramids, reverse pyramid, double pyramid • Flat pyramid, skewed pyramid • Eccentrics • Isometrics

44. Preparatory period – Maximum Strength phase – max loading method • Design • Intensity 85 - 125% 1RM • Number of X’s 3 - 5 • Number of reps/set 1 - 6 • Number of sets /session 6 - 10 • Frequency 2 – 3 /week • Pace: Usually 2 s up,2 s down. • Rest Interval (RI): 3 – 5 minutes

45. 100/1*1 95/3*1 90/4*1 Set #185% / 6 *1 Preparatory period – Maximum Strength phase – variations • Pyramid

46. 100/1*1 95/3*1 90/4*1 Set # 4 85/6*1 Preparatory period – Maximum Strength phase – variations • Reverse Pyramid

47. Preparatory period – Maximum Strength phase – variations • Double Pyramid

48. Preparatory period – Maximum Strength phase – variations • Flat pyramid 85/5*4 75/8*1 75/8*1 60*10*1

49. Preparatory period – Maximum Strength phase – variations • skewed pyramid 85/4*1 80/6*3 75/8*1 60*10*1

50. Preparatory period – Maximum Strength phase – eccentric method • Design • Intensity 110 – 160 %1RM • Number of X’s 3 - 5 • Number of reps/set 1 - 4 • Number of sets /exercise 4 - 6 • Frequency 1 /week • Rest Interval (RI): 3 – 6 min. between sets • NB safety issue – spotters must be excellent