CHAPTER 22 ESSENTIALS OF STRENGTH TRAINING AND

CONDITIONING Second Edition – Baechle and Earle

PERIODISATION

Responses to training stress – fig 22.1 General adaptation syndrome

Alarm reaction phase○ Shock○ Counter shock

Resistance phaseExhaustion phase

PERIODISATION

Periodisation cycles Macrocycles

Training year Mesocycles

Several weeks Microcycles

1 week

PERIODISATION

Periodisation periods – fig 22.2 and 22.3 Preparatory period

Volume – most importantIntensity – nextTechnique – least important

Transition phase – all cross over Competition period – peaking

Technique – most importantIntensity – nextVolume – least important

Draw both versions.

PERIODISATION

Periodisation periods Preparatory period

Hypertrophy/endurance phase: very low moderate intensity (50-75% of 1RM) and very high to moderate volume (3-6 sets of 10-20 repetitions).

Basic strength phase: high intensity (80-90% of 1RM) and moderate volume (3-5 sets of 4-8 repetitions).

Strength/power phase: high intensity (75-95% of 1RM, depending on the exercise) and low volume (3-5 sets of 2-5 repetitions).

PERIODISATION

Periodisation period Competition period

For peaking: very high intensity (>93% of the 1RM) and very low volume (1-3 sets of 1-3 repetitions); for

maintence: moderate intensity (~80-85% of the 1RM) and moderate volume (~2-3 sets of ~6-8 repetitions).

Second transition period (active rest)Lasts 1-4 weeks.Unloading week no training.Recreational activity that may not involve resistance

training.

PERIODISATION

See excel periodisation table

Estimate of fitness and skill demands of AFL

Energy Energy systems systems 20%20%

Muscular Muscular fitness 20%fitness 20%

Skills 60%Skills 60%

Aerobic 50%Aerobic 50% General General strength strength 15%15%

Individual Individual skills 20%skills 20%

Anaerobic Anaerobic 50%50%

General General muscular muscular endurance endurance 25%25%

Small group Small group skills 30%skills 30%

Specific Specific power 50%power 50%

Team plays Team plays 50%50%

Flexibility Flexibility 10%10%

AFL professional and amateurPhasePhase Professional Professional

clubsclubsAmateur Amateur clubsclubs

TransitionTransition 8 weeks8 weeks 18 weeks18 weeks

Basic Basic preparatorypreparatory

6 weeks6 weeks 3 weeks3 weeks

Specific Specific preparatorypreparatory

12 weeks12 weeks 5 weeks5 weeks

CompetitionCompetition 26 weeks26 weeks 26 weeks26 weeks

Training session

Minutes 0 – 3Minutes 0 – 3 BriefingBriefing

Minutes 3 -15Minutes 3 -15 Warm-upWarm-up

Minutes 15 - 25Minutes 15 - 25 Short sprint Short sprint trainingtraining

Minutes 25 - 70Minutes 25 - 70 Individual skills, Individual skills, group skills and group skills and team playsteam plays

Minutes 70 - 85Minutes 70 - 85 Supplementary Supplementary fitness trainingfitness training

Minutes 85 - 90Minutes 85 - 90 Cool-down and Cool-down and conclusionconclusion

COMPARE TRAINING PROGRAMS Soviet program Day 1 Session 1 – 3 exercises Session 2 – 3 exercises Day 2 1 session – 5 exercises Day 3 Active rest

Day 4 Session 1 – 3 exercises Session 2 – 3 exercises Day 5 1 session – 4 exercises Day 6 Session 1 – 3 exercises Session 2 – 3 exercises Day 7 Complete rest

COMPARE TRAINING PROGRAMS Bulgarian program Day 1 Session 1 – 1 exercise Session 2 – 2 exercises Session 3 – 1 exercise Session 4 – 2 exercises Session 5 – 1 exercise Session 6 – 2 exercises Day 2 Same as day 1

Day 3 Session 1 – 1 exercise Session 2 – 1 exercise Day 4 Same as day 1 Day 5 Same as day 1 Day 6 Same as day 3 Day 7 1 session only – 1

exercise

Methods to improve hypertrophy

Constant Constant loadload

ProgressiveProgressively ly increasing increasing loadload

ExtensiveExtensive IntensiveIntensive isokineticisokinetic

Form of Form of exerciseexercise

ConcentriConcentricc

EccentricEccentric

YesYes YesYes YesYes YesYes YesYes

YesYes

Intensity Intensity load %load %

8080 70,80,85,970,80,85,900

60-7060-70 85-9585-95 7070

RepetitionRepetitionss

8-108-10 12,10,7,512,10,7,5 15-2015-20 8-58-5 1515

SetsSets 3-53-5 1,2,3,41,2,3,4 3-53-5 3-53-5 33

Rest Rest interval interval (min)(min)

33 22 22 33 33

Methods to improve force

Near Near maximal maximal workoutsworkouts

Maximal Maximal concentric concentric workoutsworkouts

Maximal Maximal eccentric eccentric workoutsworkouts

Concentric – Concentric – eccentric eccentric maximal maximal workoutsworkouts

Form of Form of exerciseexercise

ConcentricConcentric

EccentricEccentricYesYes YesYes

YesYesYesYes

YesYes

Intensity Intensity load %load %

90, 95, 97, 90, 95, 97, 100100

100100 Con. 150Con. 150 70-9070-90

RepetitionsRepetitions

SetsSets3,1,1,1,+13,1,1,1,+1

1,2,3,4,+51,2,3,4,+511

5555

336-86-8

3-53-5

Rest interval Rest interval (min)(min)

3-53-5 3-53-5 33 55

Matveyev’s periodisationPreparatioPreparationn

PreparatioPreparationn

TransitionTransition CompetitioCompetitionn

Transition Transition 22

PhasePhase HypertrophHypertrophyy

Basic Basic strengthstrength

Strength Strength and and powerpower

Peaking or Peaking or maintenanmaintenancece

Active Active restrest

SetsSets 3-103-10 3-53-5 3-53-5 1-31-3

RepetitionRepetitionss

8-128-12 4-64-6 2-32-3 1-31-3

Days/Days/weekweek

3-43-4 3-53-5 3-53-5 1-51-5

Times/dayTimes/day 1-31-3 1-31-3 1-21-2 11

Intensity Intensity cycle cycle (weeks)(weeks)

2-3/12-3/1 2-4/12-4/1 2-3/12-3/1 --

IntensityIntensity LowLow HighHigh HighHigh Very high Very high to lowto low

VolumeVolume HighHigh Moderate Moderate to highto high

LowLow Very lowVery low