KIN 405 Lecture 14 - Advanced(Techniques Adapta2ons...

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Advanced Techniques & Adapta2ons
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General Adapta2on Syndrome – in response to new or more intense stress. Resistance Phase or Phase – body adapts to the stimulus and returns to more normal functioning. Phase - if the stress continues for an extended period of time the athlete is unable to adapt to the stressor. Monotony, overtraining or other maladaptation may occur when there is no training variety or stress is too great.
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Adapta2on to Stress
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Training for Improvement -Train in a cyclical manner (Periodization) - Allows for sufficient recovery with progressive overload.
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Periodiza2on What is it? - Planned variation in training volume and intensity. Why use it? To promote long term training and performance improvements (Progressive Overload) Shift training priority Promote improvement and prevent overtraining and injury Who should use it? Rehabilitation Athletes Recreational RT
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Periodiza2on Cycles Partitioning training program into specific time periods. Macrocycle – typically an entire training year ( ). Mesocycle - several weeks to several months ( ) depending on goals ! can be used to define tapering goals, peaking and competition preparation Microcycle – variations
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How does periodiza2on work? Macrocycle: Jan – Apr May - Aug Sept - Dec Mesocycle: Jan Feb Mar Apr Microcycle: Jan 1-7 Jan 8-14 Jan 15-21 Jan 22-28
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Example within a microcycle Microcycle: Jan 1-7 Jan 8-14 Jan 15-21 Jan 22-28 Mon/Fri: Legs, Shoulders, Abs, Tues/Sat: Chest, back, biceps, triceps
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Linear Model of Periodiza2on Linear Model of progression without periodization: Volume (reps x sets) remains constant during training period. Intensity increases with load progression. Linear Model of Periodization: Variation is necessary for long-term training adaptations Eg. Classic Strength/Power Periodization High training volume, Low intensity " Volume decreases, intensity increases
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Training Load and Repe22ons: Varia2on of a Training Load Even advanced, highly motivated athletes cannot tolerate repeated intense training regime with only 1-2 days rest in between. Divide into: – “heavy” – same load, prescribed # reps – “medium” – same load, 90% # reps – “light” – same load, 80% # reps
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Linear Periodiza2on Microcycle: Monday Wednesday Friday Multi-joint exercises 4 sets x 6 Reps at 80% 1 RM Single joint exercises 8-10RM Multi-joint exercises 3 sets x 5 Reps at 85% 1RM Single joint exercises 8-10RM Multi-joint exercises 2 sets x 4 Reps at 90% 1RM Single joint exercises 8-10RM
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Peak at Macrocycle End: Pros Highest training intensity reached just prior to major competition Gains throughout without plateau or over- training Can have variations in and on a daily or weekly basis
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Cons? Long season where success depends on May contribute to overtraining due to ever increasing intensity High volume training at beginning of season may result in poor performance
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Nonlinear (Undula2ng) Periodiza2on Variation in intensity & volume within each 7-10 day cycle
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  • Fall '12
  • MarinaMourtzakis
  • strength training, Weight training

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