study guide

• • Novice lifters: no or very little experience lifting weights
• Intermediate lifters: 4-6 months of progressive RT experience
• Advanced lifters: at least 1 year of consistent progressive RT
• Elite lifters: ranks very highly in one or more components of fitness
• Macrocycle: extended training period (1 year) and divided into different mesocycles
• Mesocycle: 1-4 months of training and divided into different microcycles
• Microcycle: 5-10 days up to 4 weeks, aids in transition between mesocycles
• Components of a needs analysis: evaluation of sport or client (movement analysis, physiological analysis, injury analysis), assessment of training status, testing and evaluation, and primary goals

  • Important to Figure out what you want to accomplish through this program
• Supersets: involves two exercises that stress two opposing muscles or muscle areas in a row with no/little rest between
• circuits: three or more exercises done in multiple rounds that usually involve a time based component
• Compound/complex set: sequentially performing two different exercises for the same muscle group
• 1. progressive overload: gradually boosting intensity of your workouts
• 2. specificity: body reacts to training very specific to the activity itself
• 3. variation: varying workouts prevents plateauing
• Back squat

  ECC = glutes and quads going down

  CON: quads going up
• Dead lift

  ECC= hamstrings, glutes and low back when lowered to ground.

  CON= hamstrings, glutes, and low back when picked up
• RDL

  ECC: hamstrings, low back, glutes when going down

  CON= hamstrings, low back, glutes going up
• bench press

  ECC= upward thrust of chest and triceps

  CON= downward phase of chest and triceps
• Hypertrophy: rest 60-90 seconds
• Strength: 2-3 minutes rest
• Max strength 3-5 minutes rest
• 1RM and multiple RM rest interval : 3-5 minutes between 4 trails
• Upper/lower body exercises (split): upper body one day, lower body another (2-3 x / week)
• Muscle group split routines: exercises for specific muscle groups during the same workout (3 or more / week)
• push/pull exercise: don’t use same muscle group two times in a row
• Total body workouts: most major muscle groups stressed (3 x / week)
• Do multi joint power exercises first then do multi joint/strength main exercise, then do single joint
• Clean and snatch phases1.Start position

  2. first pull

  3. transition phase

  4. second pull (triple extension happens here)

  5. the catch
• clean and snatch

  First pull the barbell moves toward the body

  Second pull the barbell moves slightly away from body

  Catch: barbell moves closer to the body (over base and COG)
• Transfer exercises for olympic lifts

  • RDL (1st and 2nd pull)
  • front squat (clean catch)
  • overhead squat (snatch catch)
  • overhead press (jerk)
• Power is greatest right before triple extension and velocity is the greatest at triple extension in clean
• Snatch has power greatest at triple extension and velocity greater shortly after
• Jerk has power greatest right before bar lifts up for the catch and greatest velocity just there after
• Olympic exercise variations for clean and snatch

  •       DB or KB Snatch

  •       DB or KB Swings

  •       Snatch Balance (catch)

  •       Clean Pull or Position Pulls

  •       UH MB Tosses
• Matveyev's model of periodization

  • Preparatory phase: high vol/low intensity
  • Competitive phase: vol reduced and intensity increased
  • Transition phase: active rest/ exercise introduction
• hypertrophy: 3-5 sets with 8-12 reps with low load
• strength: sets 3-5, 4-6 reps, 80-85%
• power: sets 3-5, 2-5 reps, 85-90%
• muscular endurance: 3-5 sets of 12-15+ reps, low load; generally used as early preparatory phase
•  

  Macrocycle (1+ year)

  Mesocycle 1-4 months of training

  Microcycle 5-10 days up to 4 weeks