Resistance Training - Advanced training methods

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Unformatted text preview: Resistance Resistance Training Advanced Training Methods Resistance Resistance Training Protocols De Lorme – 1st Set: 50% 10 RM – 2nd Set: 75% 10 RM – 3rd Set: 100% 10 RM Advanced Advanced Training Single Set / Multiple Sets – Training status – VOLUME Advanced Advanced Training Pyramid System – Progression from low load / resistance to higher load / resistance with subsequent decrease in repetitions Up UpUp-Down Advanced Advanced Training Super Setting – Agonist / Antagonist Advanced Advanced Training Compound Setting – Sequentially performing two different exercises for the same muscle / muscle group Advanced Advanced Training PrePre-Exhaustion – Purposeful fatigue a large muscle group as a result of a single joint exercise being performed performed prior to a multi-joint exercise that joint involves involves the same muscle Advanced Advanced Training MultiMulti-Poundage – Gradual reduction in load / resistance Muscle endurance Repetition Repetition range? – Requires spotters for barbell exercises – Great for selectorized equipment – NOT breakdown training Advanced Advanced Training Breakdown (‘Burnout’) training – Reach exhaustion during exercise, then drop load and continue with 2-3 more repetitions 2- Advanced Advanced Training Eccentric Loading – Add weight, focus on eccentric lift ‘Negatives’ – Complete assist on concentric, then client Complete focuses focuses on eccentric component Assisted Training – Spotter assists on concentric lift Advanced Advanced Training Split Routines – Upper / Lower body most common ‘Push‘Push-Pull’ – e.g. shoulder press, lat pull down Advanced Advanced Training Circuit Training (anaerobic) – Exercises performed in sequence with minimal rest – Resistance vs. cardio – Repetition vs. time Complex Complex training Resistance exercise followed by matched plyometric exercise Bench Press, then Lat Pull, then Leg Press, then Advanced Advanced Training Forced Repetition / ‘Concentric Overload’ – Selectorized equipment with foot pad Questionable Questionable application to function and muscle muscle fitness Advanced Advanced Resistance Training Program Design Question… Question… Develop a resistance training program that focuses on HYPERTROPHY for the chest (1 RM= 200 lbs.), biceps (1 RM = 100), triceps (1 RM = 100), deltoids (1 RM = 100), 100), and latissimus dorsi (1 RM = 100) ANSWERANSWER- Hypertrophy Resistance Training Exercise Sets Repetitions Weight Rest Periods b/n sets Chest Press 3- ? 8-12 100100-150 3030-90 secs. Barbell Bicep Curls 3- ? 8-12 5050-75 3030-90 secs. Cable Cable Triceps Push Down 3- ? 8-12 5050-75 3030-90 secs. Shoulder Press 3- ? 8-12 5050-75 3030-90 secs. Lat Pull Down 3- ? 8-12 5050-75 3030-90 secs. Question… Question… Develop a Pyramid Resistance training that focuses on improvements in Strength Strength for the chest (1 RM = 200 lbs.) and biceps (1 RM = 100 lbs.). Use the table as a guideguide- identify the exercises, the amount of sets, repetitions, weight, and rest periods for this program ANSWERANSWER- Pyramid Strength Exercise Set Number Repetitions Weight Chest Press 1 8 150 2 6 160 2-6 min. 3 4 170 2-6 min. 4 2 180 2-6 min. 1 8 75 2-6 min. 2 6 80 2-6 min. 3 4 85 2-6 min. 4 2 90 2-6 min. DB Bicep Curl Rest Periods 2-6 min. Question Question Develop a Super-Set resistance training Superprogram ( 1 set per muscle group) that targets the chest, posterior deltoid, latissimus dorsi, anterior deltoid, biceps, triceps, triceps, quadriceps and hamstring muscles. (HINT: the order of exercises is the key- what is the definition of superkeysupersetting) ANSWERANSWER- Super Set Training Set # 1 2 3 4 5 6 7 8 9 10 Exercise Dumbbell Chest Press (Chest) High Row (Posterior Deltoid) Shoulder Press (Ant. / Mid Delt) Lat Pull Down (Latissimus Dorsi) Hammer Curls (Biceps) Skull Crushers Triceps) Knee / Quad Extensions (Quadriceps) Knee / Hamstring Curl (Hamstring) Abdominal crunches (rectus abdominals) Back Extension (spinal erectors) Question… Question… An individual just beginning a resistance training program was told by another trainer that he had to start with three sets of exercises for each muscle group because because one set would be a waste of time and effort. Explain to him the recent research in this area ANSWER ANSWER The majority of evidence indicates that for the sedentary individuals and those beginning a resistance-training program, resistanceinitially one set of exercises per body part is is as effective as three sets. However, for highly trained individuals one set is not sufficient to bring about increased gains in strength (think VOLUME) ...
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