Resistance Training: Methods & Techniques PDF

Methods of Resistance Training II Resistance Training: Science & Application EXSC216 Dr Jonathon Weakley Learning Outcomes 1. Free Weights 2. Plyometrics 3. Advanced Free Weights ▫ Eccentric/ Negative Reps ▫ Isometric Training ▫ Complex Training ▫ Cluster Sets ▫ Bands & Chains ▫...

Methods of Resistance Training II Resistance Training: Science & Application EXSC216 Dr Jonathon Weakley Learning Outcomes 1. Free Weights 2. Plyometrics 3. Advanced Free Weights ▫ Eccentric/ Negative Reps ▫ Isometric Training ▫ Complex Training ▫ Cluster Sets ▫ Bands & Chains ▫ Eccentric Accentuated Loading ▫ Olympic Lifting Free Weights What are “Free” Weights? Handheld weights ▫ Barbells ▫ Dumbbells Joint ROM is limiting factor External load Wide range of exercises Numerous benefits Free Weights – General guidelines Hypertrophy ▫ Moderate Intensity 60-80% 1RM ▫ Often associated with high volumes ▫ Largely muscular adaptations ▫ Mechanical loading ▫ Muscle damage - remodelling Free Weights - General guidelines Strength ▫ High intensity > 85% 1RM ▫ 1-5 repetitions ▫ Neural adaptations Free Weights - General guidelines Power ▫ ~50% 1RM ▫ Neural adaptations ▫ 3-5 repetitions ▫ Lifting at maximum ▫ High bar speed velocity Free Weights - Benefits 1. Relatively inexpensive ▫ Limited amount of equipment 2. Easily maintained ▫ Little day to day maintenance ▫ Long life Free Weights - Benefits 3. Load is easily determined and varied ▫ The load can be set based on 1RM absolute or predicted ▫ The resistance can be varied to alter the training adaptations 4. Can be used in variety of exercises ▫ Exercises in all 3 planes of movement ▫ Vary the resistance of the same exercise Free Weights - Benefits 5. Stabilising Muscles ▫ Particularly the trunk muscles ▫ E.g. Overhead squat ▫ Functional Movements ▫ E.g. Squat, clean and jerk Free Weights - Benefits 6. Structural Adaptations ▫ Large amounts of torque ▫ Mechanical load ▫ Increases in bone mineral density, and connective tissue strength 7. Physical Literacy ▫ Improve postural control ▫ Balance ▫ Flexibility ▫ Basic motor skills Free Weights - Limitations 1. Sticking Point: Load is limited to the weakest point in the range of motion of the exercise Region in concentric phase of lift in which it is most difficult to generate force Generally the point of failure is the sticking point Increased injury risk?? Free Weights - Limitations 2. Deceleration Phase: Length of deceleration phase inversely related to load lifted Towards outer range of concentric movement Unlike the majority of sporting movements e.g. shot putt Implications for power training?? Force-Time Curve Force-Time Curve  What does this study tell us about free weights compared to machine weights? McCaw & Friday, 1994 J Strength Cond Res Adaptations – Machine vs. Free Weights Silvester et al., 1981 J Strength Cond Res 3 groups (Machine, Combination, & Free Weights 3 x week for 13 weeks Implications? https://www.yo utube.com/watc h?v=uHGz3Li2c v4 Plyometric Training Three stages of a plyometric movement: ▫ Eccentric, amortization, and concentric. Plyometric Training A plyometric = eccentric contraction is immediately followed by a concentric contraction Energy from this stretch-shortening cycle contributes to the concentric contraction Two aspects play into plyometric training: Mechanical and Physiological ▫ Mechanical Model + Neurophysiological Model = Stretch-Shortening Cycle (SSC) Plyometric Mechanics Mechanical Model of Plyometric Exercise ▫ Elastic energy in the tendons and muscles is increased with a rapid stretch ▫ Stored energy is then rapidly released ▫ This energy is stored VERY briefly Henchoz Y, Malatesta D, Gremion G, Belli A. Effects of the transition time between muscle-tendon stretch and shortening on mechanical efficiency. European Journal of Applied Physiology Mechanical Model Mechanical model of skeletal muscle function ▫ Actin & Myosin = contractile component (CC) – primary source of muscle force During a muscle stretch ▫ Tendons = series elastic component (SEC) ▫ Epimysium, Perimysium, Endomysium, and Sarcolemma = parallel elastic component (PEC) – resist stretch in the muscle ▫ Both contribute to force production Stop & Jot… 1. Summarise the mechanical model that contributes to the SSC during plyometrics Plyometric - Neurophysiology Neurophysiological Model of Plyometric Exercise ▫ This model involves potentiation of the concentric muscle action by use of the stretch reflex. ▫ Stretch reflex is the body’s involuntary response to an external stimulus that stretches the muscles. ▫ https://www.youtube.com/watch?v=F871bBWS4oY Stretch Reflex – Neurophysiology What are the steps of the stretch reflex? 1. Eccentric muscle action, stretches muscle 2. Muscle spindles are stimulated 3. Action potential to the spinal cord via Type Ia afferent nerve fibers/sensory fibres 4. Synapse with alpha motor neurons 5. Action potential travels to the agonist muscle 6. Agonist muscle contracts in a reflexive contraction to prevent anymore stretching 7. This contraction contributes to the force generated by the contractile components of the muscle Plyometric Mechanics and Physiology Stretch-Shortening Cycle ▫ SSC = Stored elastic energy + Stretch reflex ▫ SSC = Mechanical model + Neurophysiological model ▫ SSC contributes to the subsequent concentric contraction along with the muscular contraction ▫ Three phases: 1. Eccentric 2. Amortization 3. Concentric ▫ A fast rate of stretch is vital Plyometric Mechanics and Physiology Stop & Jot… 1. In your own words summarise what the SSC is, and how it contributes to the muscle contraction 2. How would the SSC during a squat jump (with a pause at the bottom) differ to a countermovement jump (with no pause)? The who, what, when, how…. Safety Considerations Pre-training Evaluation of Equipment and Facilities the Athlete Technique Landing Surface Strength Training Area Speed Equipment Balance Proper Footwear Physical Characteristics Supervision Depth Jumping Safety Considerations Pre-training Evaluation of the Athlete Technique ▫ Before adding any drill, the strength and conditioning professional must demonstrate proper technique to the athlete. ▫ Proper landing technique is essential Safety Considerations Athletic stance Solid landing Chest over knees Knees over feet Progression: 1. Body weight squat 2. Two foot hop & hold 3. Drop from a box 4. SL hop & hold 5. SL drop from box Safety Considerations Pre-training Evaluation of the Athlete Strength ▫ For lower body plyometrics, the athlete should aim for a 1RM squat ~1.5 times his/her body weight. ▫ For upper body plyometrics, the bench press 1RM should be at least 1.0-1.5 times body weight ▫ This is only a recommendation but helps the athlete:  1) develop faster  2) tolerate the high eccentric forces Plyometric Program Design Mode ▫ Lower Body Plyometrics ▫ Upper Body Plyometrics ▫ Trunk Plyometrics Frequency Recovery Volume Program Length Progression Warm-Up Plyometric Program Design Mode Lower Body Plyometrics ▫ These are appropriate for virtually any athlete and any sport. ▫ Direction of movement varies by sport  vertical or lateral ▫ There are a wide variety of lower body drills with various intensity levels and directional movements. Plyometric Programme Design Mode Upper Body Plyometrics ▫ Drills include medicine ball throws, catches, and several types of push-ups. Be careful to think about progression!!! Plyometric Program Design Plyometric Program Design Intensity Plyometric intensity refers to the amount of stress placed on muscles, connective tissues, and joints. It is controlled primarily by the type of plyometric drill. Generally, as intensity increases, volume should decrease. Plyometric Program Design Intensity By mediating intensity you can progress or regress exercises as you see fit. Consider: ▫ Points of contact (e.g., 1 or 2 legs) ▫ Speed (and stretch shortening cycle) ▫ Height of the drill ▫ Body weight and relative strength Plyometric Program Design Plyometric Program Design Frequency 48-72 hours between sessions 2-4/week Recovery 1:5-1:10 Work-to-rest ratio Not cardiorespiratory conditioning exercises Drills for a given body area should not be performed two days in succession Plyometric Program Design Volume For lower body drills, volume is expressed as contacts (or distance for bounding drills) For upper body drills, volume is expressed as the number of throws or catches per workout. Recommended lower body volumes vary for athletes with different levels of experience. Stronger and more experienced athletes can handle more. ▫ Is 100 contacts per session really appropriate for a beginner? Stop & Jot… 1. Why should maximal recovery between sets of plyometrics be used? 2. Regarding plyometrics, what does the volume and intensity refer to? Age Considerations Maturing Children & Masters ▫ Reduce intensity of drills ▫ Reduce volume ▫ Ensure proper technique ▫ Can complete, but safety is paramount Plyometrics and Other Forms of Exercise Plyometric Exercise and Resistance Training Combine lower body resistance training with upper body plyometrics Some advanced athletes may benefit from complex training, which combines intense resistance training with plyometric exercises. Plyometrics and Other Forms of Exercise Advanced Methods when using Free Weights Heavy Eccentric Training Based off the knowledge that during the eccentric phase of a movement we can produce greater force outputs. So are we under training it? Heavy Eccentric Training Maximal eccentric force ~ 1.3 times higher than maximal concentric force Using loads of 120-130% of 1RM Weight lowered very slowly (3-4 s) and then lifted with assistance (e.g. from a spotter) Only to be used by experienced lifters Large amounts of muscle soreness ▫ Z-line disruption Decreased neural inhibition Massive mechanical loading = STIMULUS Eccentric Accentuated Loading Heavy eccentric – lighter concentric Strength: 105 – 90% 1RM Power: 105 – 50% 1RM Strength: Doan et al., 2002 J Strength Cond Res Increases in 1RM with EAL Eccentric Accentuated Loading Potential Mechanisms Increased neural drive Greater stretch increases in afferent input = increases in efferent output Greater stretching of the muscles’ elastic components as opposed to contractile components Eccentric Accentuated Loading https://www.youtube.com/watch?v=MTcz348a RSg Isometric Training Muscular contractions with no observable change in muscle length (e.g. Plank exercise) Improvements in previously untrained individuals Joint-specific Applications?? ▫ Sport?? ▫ Limited equipment? ▫ Rehab Olympic Lifting Surfing the force-velocity curve with weightlifting derivatives Olympic Lifting RFD & power are important given short ground contact times Exercises that produce high power outputs are therefore important ABSOLUTE POWER(W) EXERCISE 100KG MAN 75KG WOMEN BENCH PRESS 300 SQUAT 1100 DEADLIFT 1100 SNATCH (A) 3000 1750 SN SECOND PULL(B) 5500 2900 CLEAN (A) 2950 1750 CL SECOND PULL (B) 5500 2650 JERK 5400 2600 (A) LIFT OFF TO MAXIMUM VERTICAL VELOCITY (B) TRANSITITION UNTIL MAXIMUM VERTICAL VELOCITY Differences in power and velocity? Olympic Lifting Load Male (W/kg) Female (W/kg) 1RM 50-56 30-40 70-80% 1RM 55-65 33-45 Peak power occurs at a higher threshold than other power exercises Most important sporting movements occur within time frames 85% 1RM) with a mechanically similar power exercise with an aim of increasing PO in the power exercise Heavy squats & jump squats Increased neural drive Increased actin-myosin cross-bridge formation Post-activation potentiation (PAP) Time between sets?? Load of exercises?? Level of athlete (Chiu et al., 2003)?? Complex Training  Wernor Gunthor complex training at 3mins 2 seconds in! https://www.youtube.com/watch?v=frFVhwIy_ PU Stop & Jot… 1. Why may Olympic lifts be useful for athletes 2. What are the proposed physiological mechanisms behind complex training Cluster Sets Utilised in hypertrophy, strength & power exercises 15-90s rest between repetitions Strength Emphasis: Rest could allow heavier loads to be lifted Power Emphasis: Rest could allow PO to be maintained Types: Constant – same load between sets Undulating/ Pyramid – load varies between sets Providing rest for the athlete with cluster sets You can evenly spread rest from between sets to within sets Redistributing rest can enhance kinetic and kinematic outputs Chains and bands Chains and bands require the athlete to exert more force throughout the lift Results in less deceleration towards the end of the lift Increases in BP bar velocity of 10% Variations in the training stimulus are only necessary for advanced athletes Baker & Newton (2009). J Strength Cond Res Bands https://www.youtube.com/watch?v=WUHalSB GJwg Bands Comparison of bands and no bands on peak velocity (eccentric and concentric), and rate of force development (eccentric and concentric) Stevenson et al. (2010). J Strength Cond Res, 24:2944-2954.  Chains https://www.youtube.com/watch?v=HNJgF6dO Bbc Questions 1. What are the variables to consider when developing a plyometric programme 2. What is the theory and mechanisms of plyometrics 3. What are the safety considerations for prescribing plyometrics? 4. What are the mechanisms behind complex training? 5. What are the mechanisms behind eccentric accentuated loading?