wk3.pdf

SS201 Training for Maximal Strength Dr. David Nolan [email protected] Today's Outline • Review Deadlift and Hip Extension Technique • What is maximal strength? • How to design training interventions for maximal Strength The Deadlift – The Basics There are four basic demands in the deadlift: 1....

SS201 Training for Maximal Strength Dr. David Nolan [email protected] Today's Outline • Review Deadlift and Hip Extension Technique • What is maximal strength? • How to design training interventions for maximal Strength The Deadlift – The Basics There are four basic demands in the deadlift: 1.Keep the spine extended (or re-extend the spine if you pull with some thoracic flexion). 2.Extend the hips. 3.Extend the knees. 4.Hold onto the bar. Main Muscles: - Hamstrings - Glutes - Spinal erectors Deadlift – General Principles: • • • • Stable back position Posterior chain tension Balance Consistent hip position Spinal Flexion What is Strength? What is Maximal Strength? Maximal strength qualities; The ability to apply force maximally, in a single action, under particular conditions. Are There Different Types of Maximal Strength? Maximal Strength Qualities Specific and independent strength qualities exist, and it is therefore vital that diagnosis systems are sophisticated enough to isolate and measure each quality while simultaneously minimizing redundant information. Testing Strength Qualities Testing Strength Qualities Training for Heavy Maximal Dynamic Strength STIMULUS - RECOVERY ADAPTATION STIMULUS - RECOVERY - ADAPTATION Stimulus-Recovery-Adaptation (SRA) describes the sequence of processes that occur during and after training; the very processes that cause improvement and increases in size and strength. It is a sports science derivation of the much older General Adaptation Syndrome (GAS) originally described by Swedish physiologist Hans Selye. Every training session and the period after it and before the next session can be described entirely by SRA. Strength-Related Responses and Adaptations to Exercise Stress • Early-phase adaptations to resistance training are primarily related to neural improvements including greater recruitment, rate coding, synchronization, and doublet firing. • The extent and temporal course of neural adaptations depend on the degrees of freedom and complexity of the movement patterns. Strength-Related Responses and Adaptations to Exercise Stress • Early-phase adaptations to resistance training are primarily related to neural improvements including greater recruitment, rate coding, synchronization, and doublet firing. • The extent and temporal course of neural adaptations depend on the degrees of freedom and complexity of the movement patterns. Training for Heavy Maximal Dynamic Strength Role of Resistance Training Variables in Maximal Strength Training for HMDS - Volume A moderate-quality meta-analysis (14 studies and n = 440 participants) found that performing multiple sets/exercise was associated with significantly greater strength gains compared with performing a single set/exercise. The same review found that performing 2-3 sets/exercise was associated with a significantly greater effect size than performing 1 set/exercise. BUT performing 4-6 sets/exercise was not superior to performing 1, or 2-3 set/exercise. Training for HMDS - Volume Training for HMDS - Volume Training for HMDS - Volume Training for HMDS - Volume “Our findings indicate that an RT volume of 22 sets per week promotes significant lower-body strength and hypertrophy adaptations in resistance-trained males over 12 weeks. Our findings further suggest that adding 4 or 6 sets per week every two weeks targeting the lower limb may elicit greater strength. While our results indicate a potential small benefit for higher volume conditions regarding hypertrophic adaptations in this population, the limited certainty of our findings warrants caution. Nevertheless, the fixed 22 weekly sets and the progressive approaches seem viable options. However, it is worth noting that the 4 and 6 sets progression require more time to complete the training sessions, which could be a consideration when making programming decisions. Furthermore, during the final two weeks of the intervention, the six sets progression group performed 52 weekly sets. Despite one isolated response, this observation indicates a potential new upper threshold for lower-body training volume targeting the quadriceps femoris, as it did not negatively affect muscular adaptations.” What is the Least Amount of Training You Can Do and Keep Getting Stronger? Minimal Effective Dose – Exercise Snacks “Compared to traditional RT approaches, minimal-dose RT involving lower session volumes together with either (1) higher training intensities/loads performed at lower frequencies (lowvolume, high-load RT) or (2) lower training intensities/loads performed at higher frequencies and with minimal-to-no equipment (resistance ‘exercise snacking’) may be more feasible approaches to improving muscle strength and function across the lifespan.” Minimal Effective Dose – Trained Individuals “For trained men, the minimum effective training dose required to increase 1-repetition maximum (1RM) strength in the squat (SQ) and bench-press (BP) appears to be a single set of 6– 12 repetitions performed with high intensity of effort at a training frequency of 2–3 times per week.” Minimal Effective Dose – Trained Individuals PL athletes looking to train with a METD approach can do so by performing ∼3–6 working sets of 1–5 repetitions each week, with these sets spread across 1–3 sessions per week per powerlift, using loads above 80% 1RM at a Rate of Perceived Exertion (RPE) of 7.5–9.5 for 6–12 weeks and expect to gain strength. PL athletes who wish to further minimize their time spent training can perform autoregulated single repetition sets at an RPE of 9–9.5 though they should expect that strength gains will be less likely to be meaningful. However, the addition of 2–3 back-off sets at ∼80% of the single repetitions load, may produce greater gains over 6 weeks while following a 2-3-1 squat-bench press-deadlift weekly training frequency. When utilizing accessory exercises in the context of METD, PL athletes typically utilize 1–3 accessory exercises per powerlift, at an RPE in the range of 7–9 and utilize a repetition range of ∼6–10 repetitions. Training for HMDS Volume Practical Applications - HMDS can be significantly increased with very low volumes, i.e. one heavy repetition per week - A dose-response between volume and strength appears to exist, yet excessively high volumes may not be pr - From a practical perspective beginning with 2-4 sets per exercise per session is likely a good starting point and increase/decrease based on response. Training for HDMS -Load In a high-quality network meta-analysis, Lopez and colleagues found that compared with lowload RT (<60% of 1RM or >15 RM), high-load RT (80% 1RM or 8 RM) and moderate-load RT (60% 79% 1RM or 9 - 15 RM) resulted in larger muscular strength improvements. Training for HDMS - Frequency The results of the present analysis indicate a significant effect of resistance training frequency on gains in muscular strength, where higher training frequencies result in greater muscular strength gains. The effects of higher training frequencies seem to be primarily due to higher training volume because when the training volume is equated, this analysis found no significant effect of RT frequency on muscular strength gains. Training for HDMS - Set Configuration In a high-quality meta-analysis Davies and colleagues showed no difference in muscular strength gains between cluster-set RT and traditional-set RT. Similarly, Jukic and colleagues found that neither cluster nor rest redistribution set structures were more effective than traditional set structures in promoting muscular strength adaptations. Training for HDMS Rest Interval Length The time taken between sets is referred to as the rest interval, or rest period. Rest intervals can be classified into three broad categories: • short (30 seconds or less) • moderate (60 to 90 seconds) • long (3 minutes or more) Training for HDMS Rest Interval Length Longer rest periods appear to lead to superior strength gains, likely due to the ability to sustain higher intensities in training. Training for HDMS – Summary Volume: Strength can be increased at very low volumes, but higher volumes do appear to result in better strength gains. Load and proximity to failure: Higher loads results in superior strength gains. Strength can be gained across a variety of RIR. Frequency: Higher frequencies appear to lead to better strength gains from a practical perspective, but gains are equivocal when volume is equated. Training for Maximal Strength Recommended Follows Jordan Feigenbaum Barbell Medicine Greg Nuckols Stronger by Science Lauren ColensoSemple MASS