harder

• intermediate lifters: 4-6 months of progressive RT
• needs analysis: evaluation of sport or client (movement analysis, physiological analysis, injury analysis), assessment of training status, testing and evaluation
• circuits: 3 or more exercises that typically involve a time based component
• progressive overload: purposeful changes in volume and intensity over time
• variation: alterations in one or more program variables over time to keep stimulus optimal
• accommodation: staleness resulting from a lack in change in training program
• 1 day per week: total body workout
• 2 days / week: total body or upper/lower body split workout
• 3 days / week: total body, upper/lower body split or compound split routine workouts
• 4 days / week: total body with split designations, upper/lower body split, or compound split routine workouts
• 5 days / week: total body with split designations or compound / isolated split routine workouts
• 6 - 7 days / week: compound / isolated split routine workouts - when weightlifting total body can be used
• Olympic exercise variations

  • DB or KB snatch
  • DB or KB swings
  • snatch balance (catch)
  • clean pull or position pulls
  • UH MB tosses
• max strength: 3 - 5 sets, 2 - 5 reps, 3 - 5 minutes rest
• power: 3 - 5 sets, 1 - 3 reps, 3 - 5 minutes rest, 85 - 90%
• linear (classical): low intensity and high volume initially and you do this for several weeks through small increases you might increase intensity and then decrease volume
• nonlinear (undulating): flexibility for several biomotor activities
• block: work on a single biomotor activity at a time
• to do a plyometric: stimulate SSC (done by a countermovement to initiate stretch reflex, amortization phase then the coupling time
• increase in elastic energy that can be stored and used (70 % of the SSC) and stretch reflex (30 % of SSC)
• increase in muscle power and rate of force development in plyometric training

  • athletic performance
  • jumping height and power
  • sprinting ability
  • agility
  • peak isokinetic strength
  • muscle strength
  • muscle hypertrophy
• exercise selection and order

  • lower body, upper body, core/trunk
  • rotate upper and lower to provide recovery
  • low intensity followed by higher intensity provides a warmup
  • moderate to high intensity drills near the beginning of a workout while fatigue is minimal
  • PAP occurs after resistance exercises
• for the acceleration phase of sprinting

  • after 8 - 10 strides you should be in upright position
  • arms swing back and forth in sagittal plane
  • face, shoulders, hands, neck relaxed as possible
  • arms work in opposition to legs
  • high knee actions
• speed endurance = ability to maintain maximal speed over several repetitions
• phases of linear sprint

  1. acceleration
  2. max speed
  3. speed endurance / deceleration
• master low intensity before moving on
• 1:5 ratio for low and moderate intensity

  low intensity will require higher volume

  high intensity will require lower volume

  no set or rep ranges for plyometrics, sprints, and agilities
• overreaching = when recovery can be achieved 1 - 2 weeks later

  • functional overreaching is a taper / deload
  • nonfunctional overreaching is no super compensation
• < 70 % has optimal reps 24

  70 - 79 % has optimal reps 18

  80 - 89 % has optimal reps 15

  > 90 % has optimal reps 7
• jerk

  1. start position
  2. descent
  3. braking
  4. Thrust
  5. finish
• power jerk = feet parallel
• split jerk = feet staggered
• components of agility

  • programmed
  • reactive
  • quickness