Periodization- ACE vs NSCA

Periodization- ACE vs NSCA - Periodization RM RM Continuum...

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Unformatted text preview: Periodization RM RM Continuum Periodization • Systematic application of overload through preplanned variation of program components • Maximize gains in muscular fitness achieved during training for any client or to aid athletes “peak” at the appropriate times for competition • Periodization programs are superior in eliciting strength and body mass improvements when compared to traditional methods utilizing both single and multiple set designs • Training Volume – Total amount of weight lifted in training session – Volume = number of repetitions x number of sets x weight lifted per repetition Periodization ACE-Periodization- ch. 9 NSCA- periodization Training Goal Rep % 1 RM Range Sets Rest Period Endurance < 67% >12 2-3 <30 sec. Hypertrophy Hypertrophy 67% to 85% 6-12 3-6 30 sec. to 1.5 min. Strength & Power 75% to 90% 1-6 2-6* 2-5 min. ...
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This note was uploaded on 05/23/2011 for the course PEH 162 taught by Professor Brianeahart during the Spring '10 term at Moraine Valley Community College.

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Periodization- ACE vs NSCA - Periodization RM RM Continuum...

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