hkin 303 part ii

HKIN 303 Part II

Conventional Periodization

Functional Training

Hybrid Training

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

General Adaptation Theory

acute adaptationchronic adaptation

exhaustion

response to stress

Applied to training

1. Stress the system

2. Allow supercompensation

3. Rest to prevent exhaustion

4. Stress the system

5. Allow supercompensation

6. Rest to prevent exhaustion

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.

• Principle # 2: of Progression.

• In order to maintain the same absolute training stimulus (ie degree of difficulty) the stimulus must be regularly modified

• 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.

• Principle # 4: of Diminishing Returns.

• The longer and harder one trains, the smaller will be the incremental gains made.

• Principle # 5: of Reversability.

• When progressive overload ceases, declines in physical parameters will follow: i.e. Use It or Lose It.

• 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.

Periodization long term undulations

01020304050607080

1st Mesocycle2nd Mesocycle 3rd Mesocycle

VolumeIntensity

Periodization- weekly load/unloading cycle

intensity

1 2 3 4 5 6 7 8

weeksworkload

Periodization – daily load/unloading pattern of week 1

intensity

1 2 3 4 5 6 7

workload

Periodization – daily load/unloading pattern of week 2

intensity

1 2 3 4 5 6 7

workload

Periodization – Daily load/unloading pattern of week 3

intensity

1 2 3 4 5 6 7Days

workload

Periodization – Workout undulations of day 1 example 1-multiple

Set 1 set 2 set 3 set 4 set 5

intensityreps

Periodization – Workout undulations of day 1 example 2-inverted

pyramid

Set 1 set 2 set 3 set 4 set 5

intensityreps

An Example

exercise

t Week 1 Week 2 Week 3 t Week 4 Week 5

Half squat

* 70/8*180/6*2

80/6*285/5*290/3*1

85/5*290/3*395/2*1

* 80/6*285/4*1

85/5*290/3*395/2*1

Leg curls

* 60/12*170/10*2

60/12*170/10*280/6*2

70/8*280/6*285/4*2

* 70/8*3 70/8*180/6*285/5*3

Bench press

* 70/8*180/6*2

80/6*285/5*290/3*1

85/5*290/3*395/2*1

* 80/6*285/4*1

85/5*290/3*395/2*1

A more complex example

Periodization - general

• The MACROCYCLE: THE BIG PICTURE OF 1, 2 OR 4 YEARS DURATION

A single macrocycle, 1 year in length

• 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.

Two mesocycles in a macrocycle

Three Mesocycles

• 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

A Microcyle

Another microcycle

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

The MESOCYCLE-specifics

1. 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

2. Competitive Period3. Transition Period

• Bompa Balyi

• Anatomical General PrepAdaptation

• Hypertrophy General Prep

• Strength Specific Prep

• Power Precomp phase

Different gurus, different terms

1. Preparatory Period

2. Competitive Period1. Maintenance of strength & power

2. Improvement in some variables

3. Transition Period

1. Preparatory Period

2. Competitive Period

3. Transition Period1. Physical recovery

2. Mental recovery

3. Cross training (active rest)

Program design Preparatory period – A.A.phase

• Goals: • Interest

• Variation

• Core stability

• Bilateral balance in strength & size

• Technique acquisition for novices

• Design1. Circuit training

2. Core and balance

3. Functional strength

4. Endurance lifting

• Design1. 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

• Design2. 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

• 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

• Design3. 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

• Design4. 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

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

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

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

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

Preparatory period – Maximum Strength phase – variations

• Pyramid

100/1*1

95/3*1

90/4*1

Set #1 85% / 6 *1

• Reverse Pyramid

100/1*1

95/3*1

90/4*1

Set # 4 85/6*1

• Double Pyramid

Flat pyramid

85/5*4

75/8*1

60*10*1

skewed pyramid

85/4*1

80/6*3

75/8*1

60*10*1

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

Preparatory period – Maximum Strength phase – isometric method

• Design Intensity 85 – 100 MVC Number of X’s 4 - 6 Number of reps/set 1 Number of sets /session 6 – 10 Duration of contraction 6 – 12 s. Frequency 2 – 3 /week

• Rest Interval (RI): 60 – 90s between sets

Preparatory period – Conversion to Power

• Goals: Explosive application of acquired strength

(force) Increase rate of force development Train for sport specificity

• Types: Isotonic methods Ballistic methods Plyometric methods C-I-B method (concentric-isometric-ballistic)

• Types: Isotonic methods

1. Load: cyclic: 30 – 50% 1RM acyclic: 50 – 80% 1RM

2. # of exercises 2 – 4

3. # of reps / set 4 – 10

4. # of sets 3 – 6

5. R.I. 2 – 6 in.

6. Pace explosive

• Types: Isotonic methods Ballistic methods

1. Load standard

2. # of exercises 2 – 5

3. # of reps/set 10 – 20

4. # of sets 3 – 5

5. Pace ballistic

• Types: Isotonic methods Ballistic methods Plyometric methods

1. < 16 yrs low impact, soft surface, <12 “ box

2. 16 – 18 bounding single leg, 18” box, hard surface, high impact

3. > 3 years experience, squat 2X BW – shock tension, 24” box

Preparatory period – Conversion to Power - plyometrics

• Depth of box for depth jumps Do a standing vertical jump Start with 18” box; if can’t reach height of

standing jump – NO DEPTH JUMPS If they can reach it, increase box height in 6”

increment until they can’t reach height of standing jump. Last completed height is max for that athlete.

• Types: Isotonic methods Ballistic methods Plyometric methods C-I-B method (concentric-isometric-ballistic)

• Situps, bench press, ½ squats, trunk rotations

• Isometric phase 3 – 4 sec only

• Do 85% 3 reps – then 40% 2 - 4 reps ballistically

Preparatory period – Sport Specific Power

• Types: Chaos drills - same plyos as conversion to power, but

movement direction cannot be anticipated. Functional Strength training - using highly specific,

multiplanar, movement patterns found in sport performance.

Specific attention to stopping, acceleration or reactive power development.

• Chaos drills: (also used for reactive power) Partners facing each other across line:

• Opposite movement

• Mirrored movement

• Same movement

2-legged drop jumps to random sprint. (these can be used in Conversion to Power, but the direction when landing is predetermined there, whereas a coach gives the signal when the athlete is in the air here.

• Functional Strength Oblique slings

Preparatory period – Power-Endurance

• Goals: be able to apply the power over a given period of time as required by the sport.

• Useful for continuous activity or sport performance where there is little or no chance to rest/recover.

• Types: Short duration (< 1 min.) Medium duration (2-5 min.) Long duration (> 6 min)

Preparatory period – Power-Endurance M.E. - Short

• Load 40 – 60%

• # of X’s 3 - 6

• Duration 30 – 60 sec, orset # of reps

• # of sets 3 - 6

• RI 60 – 90sec

• Pace speed of execution

Preparatory period – Power-Endurance M.E. - Medium

• Load 50 – 60%

• # of X’s 3 - 6

• Duration build reps

• # of sets 2 - 4

• RI 2 min/5 min

• Pace medium

Preparatory period – Power-Endurance M.E. - Medium

Preparatory period – Power-Endurance M.E. - Long

• Load 30 – 50%

• # of X’s 6 – 8

• # of sets 2 – 4

• Speed of execution medium

• Frequency 2 – 3/wk

Preparatory period – Power-Endurance M.E. - Long

Variations on Undulating programs

Variation on the classic periodization -J.C. Santana

• Hybrid Programs: Uses circuits on a muscle group 1 classic strength exercise, plus 2 unloading X’s on a different muscle group: 1

functional, 1 balance/coreOR

Uses 1 functional strength exercise on the target muscle group, plus 1 functional and 1 core unloading on a different muscle group

Hybrids

• E.g. Workout - hard chest, off-load back• 1st circuit:

Supine Bench Press (traditional exercise) Cable pulls side-to-side (unloading back-functional) Lying supine on a half-foam roller/superman’s on ball

Hybrids

• 4 circuits in any one workout• 4 weeks in any one phase, or block. Eg Strength• Eg ‘Team’ blocks might look like this: Core Hypertrophy Strength Power

4 wks 4 wks 4 wks 4 wks

• # of weeks and the phases are flexible depending on time available and athlete needs.

Hybrids

Exercise Selection:

For Bodyweight A.-A. phase For Hypertrophy and Strength For Power Functional X’s for all phases

Hybrids

Involve all four “PILLARS”• Locomotion: (jog,run,skip,bounding)

• Change in elevation: (steps, squats jumps, drop-jumps)

• Rotation: (chops, turns,)

• Pushes & Pulls: (rows, BP, punches)

Hybrids

QuickTime™ and aTIFF (LZW) decompressor

are needed to see this picture.

Hybrid Training

• Sample program, M- W -F workouts.

• Can used for Hypertrophy or Strength, just add appropriate intensities.

Functional Strength Training

• Training movements, not muscles!!

• Training must involve multi-planar mov’t

• Must work the continuum of the myofascial slings.

• Highly sport specific movements

• ‘Primal Patterns’in exercises created.

• 7 Primal Patterns:1. Push2. Pull3. Squat4. Lunge5. Bend6. Twist7. Gait (combination of 1 - 6)

• 7 Primal Patterns used in combinations: Overhead MB throw with 2-legged squat

This involves: push bend squat

2-legged squat w/ MB side toss against wall.pullsquattwist

• Myofascial Slings Twist Benson

• Myofascial Slings

Soccer Kick, accelerators

• L. Knee extensors• L. Hip flexors• Pelvic stabilizers• R. Pectorals• R. L-bow flexors• R. forearm flexors

Soccer Kick, decelerators

• L. Knee flexors• L. Hip extensors• Pelvic stabilizers• R. Latissimus dorsi• Trapesius• R. triceps• R. forearm extensors

• Planar Motions Frontal Sagittal transverse

• Sport requires motion in multiple planes.

• How do you train: Volleyball

• How do you train: Volleyball spike Basketball jump

shot Baseball pitch

shot Baseball pitch Rugby front-row

• But what about the CORE??

• Vital before any other training can be built on the pelvic or shoulder apparatus!!

Functional Strength TrainingPelvic Core

• Posterior: Erector Spinae m. Multifidis m. Gluteus maximus m. Hamstrings Thoraco-lumbar fascia

• Lateral: Gluteus medius m. Gluteus minimus m. TFL m.

• Anterior: Rectus Femoris m. Iliacus m. Psoas m. Rectus Abdominus m. Transverse Abdominus

m. Int. & Ext. Obliques

Functional Strength TrainingShoulder Core

Those muscles that anchor the scapula to the axial skeleton are stabilizing muscles.

Those muscles that connect the limb to the scapula are functional muscles.

Functional Strength TrainingShoulder Core

• Posterior: Rhomboid major m. Rhomboid minor m. Levator scapulae m

• Medially Trapezius m.

• Upper• Lower• Middle

• Anterior: Serratus Anterior m. Pectoralis minor m.

Core Exercisesbalance + Core

Core ExercisesCore + Balance

Core ExercisesFunctional + Balance

hkin 303 part ii

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