Exercise Program Design Principle

The basic biomotor abilities include:

1. Strength - The ability to exert force against resistance.
2. Speed - The ability to move quickly across distances.
3. Endurance - The ability to sustain prolonged physical activity.
4. Flexibility - The range of motion available at a joint.
5. Coordination - The ability to use different parts of the body together smoothly and efficiently.
6. Balance - The ability to maintain the body's position, whether stationary or moving.
7. Agility - The ability to move quickly and change direction with ease.

The three key curves are:

1. Genetic Performance Potential: A horizontal line indicating maximum potential.
2. Performance: A solid curve that starts low, gradually increases, and eventually plateaus.
3. Need for Training Complexity: A dotted curve that starts high, decreases rapidly, and then increases steadily after the performance curve plateaus.

The 'Rate of Adaptation' curve starts high and decreases steadily over time, indicating that the rate of adaptation diminishes as training continues.

A deload refers to a reduction in training intensity or volume, but it does not mean a complete cessation of training. It is useful for recovering from fatigue.

The stimulus-fatigue-recovery-adaptation theory illustrates that performance levels do not increase linearly. It shows a progression from fatigue to recovery, leading to supercompensation, and then a decline towards involution or detraining.

Autophagy and ketogenic adaptation.

Physical stressors include factors such as intensity, volume, frequency, and type of exercise that challenge the body and promote adaptations in strength, endurance, flexibility, and power.

Key factors include:

1. Type of Stretching: Static, dynamic, or PNF stretching.
2. Frequency: How often flexibility training is performed.
3. Duration: Length of each stretching session.
4. Intensity: The level of discomfort experienced during stretching.

Important considerations include:

1. Load: The amount of weight lifted.
2. Repetitions: Number of times an exercise is performed.
3. Sets: Number of cycles of repetitions.
4. Rest Intervals: Time taken to recover between sets.
5. Progression: Gradually increasing the load or intensity over time.

Factors include:

1. Explosive Movements: Incorporating exercises like jumps and sprints.
2. Speed of Execution: Performing movements quickly to enhance power output.
3. Strength Base: Developing a solid strength foundation to support power training.
4. Plyometrics: Utilizing plyometric exercises to improve power.

Overreaching refers to a short-term increase in training load that leads to temporary fatigue but can enhance performance when followed by adequate recovery. It is considered a form of eustress, which is positive stress that can lead to improved adaptations and performance.

Periodization is the systematic planning of athletic training that involves progressive cycling of various aspects of a training program during a specific period. It aims to optimize performance and recovery by varying intensity, volume, and type of training over time.

Key components of programming include:

1. Goal Setting: Defining specific, measurable objectives.
2. Assessment: Evaluating the athlete's current abilities and needs.
3. Exercise Selection: Choosing appropriate exercises to meet goals.
4. Progression: Planning how to increase intensity and volume over time.
5. Recovery: Incorporating rest and recovery strategies to prevent overtraining.

Physical stressors include factors such as intensity, volume, frequency, and type of exercise that challenge the body and stimulate adaptations in strength, flexibility, and power.

Factors relevant for building flexibility include:

1. Type of Stretching: Static, dynamic, or PNF stretching.
2. Frequency: How often flexibility training is performed.
3. Duration: The length of time each stretch is held.
4. Warm-up: Proper warm-up to prepare muscles for stretching.

Important factors for developing strength qualities include:

1. Load: The amount of weight lifted.
2. Repetitions: The number of times an exercise is performed.
3. Sets: The number of cycles of repetitions.
4. Rest Intervals: Time taken to recover between sets.
5. Exercise Selection: Choosing exercises that target specific muscle groups.

Key components include:

1. Overreaching: Intentionally increasing training load to push performance limits, followed by recovery.
2. Periodization: Structuring training into cycles (macro, meso, micro) to optimize performance and recovery.
3. Goal Setting: Establishing clear, measurable objectives for each training phase.
4. Monitoring Progress: Regularly assessing performance to adjust the program as needed.

The intended effects of physical stressors include:

1. CNS and endocrine responses: Activation of the central nervous system and endocrine system leading to various physiological changes.
2. DNA/RNA upregulation: Increased expression of genes that promote adaptation.
3. Altered protein synthesis: Changes in the synthesis of proteins that affect tissue structure and function.
4. Improved tissue and performance capacity: Overall enhancement of physical capabilities and tissue health.
5. Neural adaptations and tissue remodeling: Changes in neural pathways and structural adaptations in tissues due to stressors.

Muscle hypertrophy

It leads to bone strength and densification.

Increased cardiovascular capacity.

Callus formation.

Regulation of thermogenesis.

Enhanced psycho-emotional capacity and problem-solving skills.

• Multi-directional, multi-joint, explosive movements that vary with position
• Requires multiple stops/starts

Primarily aerobic, requiring strength, endurance, flexibility, and balance. May have several games in a week and must consider female athlete triad.

• Soft tissue injuries including ligament sprains and muscle strains
• Increased incidence of spondylolisthesis in linemen
• Concussion

• High risk of ACL injury
• Soft tissue injuries including sprains and strains
• Overuse tendinopathies
• Spondylolysis

Mechanical tension is the force applied to stretch material, specifically in the myofascial system.

The main factors are:

1. Magnitude of force: External force application (i.e. body +/- external weight)
2. Rate and direction of force application: Inertia and subsequent ground reaction force (GRF) (i.e. F = ma)
3. Biomechanical factors: Mechanics of the movement (i.e. lever arms, involved joints and tissue for producing force, degree of myofascial force transmission).

The effects of physical stress on tissue adaptation include:

• Death: Excessive physical stress can lead to tissue death.
• Injury: High levels of stress can cause injury to tissues.
• Increased Tolerance: Moderate stress can lead to adaptations such as hypertrophy, increasing tissue tolerance.
• Maintenance: Sustained moderate stress helps maintain tissue health.
• Decreased Tolerance: Insufficient stress can lead to atrophy and decreased tolerance.

The diagram also indicates thresholds for adaptations between increased tolerance and maintenance, as well as loss of adaptation leading to death.

The continuum of rehabilitation and performance highlights the transition from:

• Low Force / Low Velocity Early Rehabilitation: Initial stages of recovery where physical stress is minimal.
• High Force / High Velocity RT Performance: Advanced stages where the individual is capable of high-intensity resistance training.

This continuum emphasizes the need to progressively increase physical stress to enhance tissue adaptation and improve performance, moving from current capacity to required capacity.

The key components for determining adaptation are:

1. Magnitude of force
2. Rate of force development
3. Mechanics of the movement

Adaptations only occur in the presence of overload.

Humans adapt based on the profile of physical stressors applied to them.

The key factors relevant for building strength qualities include:

1. Range of Motion (ROM): The extent of movement around a joint.
2. Hypertrophy: The increase in muscle size through resistance training.
3. Strength Continuum: The spectrum of strength training methods ranging from maximal strength to endurance.

The important aspects of power qualities in training include:

1. Rate of Force Development (RFD): The speed at which force is produced.
2. Stiffness: The ability of muscles and tendons to resist deformation, contributing to explosive movements.

The components of developing training programs include:

1. Overreaching: A short-term increase in training volume or intensity that can lead to improved performance.
2. Periodisation: The systematic planning of athletic training to optimize performance at specific times.
3. Programming: The design of training sessions to meet specific goals and adapt to the athlete's needs.

The three components are Neural, Muscular, and Connective tissue.

Absolute Maximal Strength branches out into Strength-Endurance and Power.

Power leads to Stiffness/Elasticity Capacity as a result of its influence on force producing capacity.

Adequate flexibility is essential to meet the range of motion (ROM) requirements necessary for achieving the biomechanical demands of various training modalities.

Flexibility is essential as it allows for a certain amount of movement necessary to perform various tasks effectively. Without adequate flexibility, individuals may struggle to complete movements that require a full range of motion.

When the periphery is unfamiliar with a certain stretch of tissue, inhibitory feedback occurs, which can limit the effectiveness of the stretch and potentially hinder movement performance.

Most studies involve participants with no specific stretch training history discussed, often including college students or athletes.

An aerobic-based warm-up is often utilized alongside stretching interventions.

Stretch durations often do not reflect typical warm-up practices, with many studies using durations greater than 60 seconds, while typical warm-ups may use shorter durations.

Very few studies, until more recently, have incorporated a post-stretch, sport-specific warm-up.

Stretching over 60 seconds as part of a warm-up has nil to trivial effects on performance.

Common issues include:

1. Nil training history of participants.
2. Variability in the use of an aerobic warm-up.
3. Lack of a post-stretch, sport-specific warm-up.
4. Testing completed shortly after the stretch protocol.

The studies indicate an 8.04% mean increase in ROM, with 36 increases and 2 decreases in ROM. The mean effect size is d=0.60, indicating a moderate magnitude of effect.

The studies showed a 1.5% mean decrease in performance measures, with 40 negative and 23 positive measures. The mean effect size is d=0.40, indicating a small magnitude of effect.

50% of the studies (21 out of 42) included a prior aerobic warm-up.

Maximum intensity stretching was used exclusively in 59.5% of the studies (25 out of 42).

The studies primarily focused on stretching lower body muscles, with only 2.3% stretching upper body muscles like shoulders. The lower body muscles included quads, hamstrings, plantar flexors, and adductors.

Stretching in an integrated warm-up serves to:

1. Increase blood flow to muscles, enhancing oxygen delivery.
2. Improve flexibility and range of motion, which can prevent injuries.
3. Prepare the muscles for the upcoming physical activity by activating them.
4. Enhance neuromuscular coordination, which is crucial for performance.
5. Reduce muscle stiffness, allowing for better movement efficiency.

A larger ROM leads to:

• Greater increase in muscle strength across all knee flexion angles
• Greater increase in muscle size distally
• Greater fascicle length
• Significantly greater reduction in % subcutaneous fat in lower regions.

Larger ROM results in greater mechanical tension, which is crucial for muscle adaptations during resistance training.

The overall finding indicates that high-load resistance training is favored for muscle hypertrophy compared to low-load training, with a standard mean difference suggesting a slight advantage for high-load training.

From an exercise safety perspective, training to muscle failure may be preferable on single-joint, machine-based exercises. However, training to muscle failure on multijoint, free-weight exercises may increase the risk of injury.

The resistance training program consists of three days with various exercises, repetitions, sets, recovery times, and intensity levels. Here’s a summary:

Full ROM exercises limit the absolute load you can use during resistance training due to the increased demand on muscle and tendon adaptations.

Deep squats generally result in higher 1RM values and greater percentage changes in jump height compared to shallow squats, indicating more significant adaptations in strength and power.

The mechanisms contributing to absolute maximal strength capacity include:

1. ↑ in tendon stiffness (longitudinal force transmission)
2. ↑ in connective tissue architecture for force transmission (lateral)
3. ↑ in neural drive (MUR, firing frequency, coordination, etc.)
4. ↑ in muscle cross-sectional area

The three primary mechanisms of muscle hypertrophy are:

1. Mechanical tension - The force exerted on muscles during resistance training.
2. Muscle damage - Micro-tears in muscle fibers that occur during intense exercise.
3. Metabolic stress - The accumulation of metabolites during exercise, which can promote muscle growth.

Intensity and volume load influence muscle hypertrophy as follows:

• Intensity: Higher intensity (weight) leads to greater mechanical tension, which is crucial for hypertrophy.
• Sets/Reps (Volume Load): Increased volume (more sets and reps) can enhance muscle damage and metabolic stress, both of which contribute to hypertrophy.

Rest intervals play a significant role in muscle growth by:

• Allowing for recovery between sets, which can enhance performance in subsequent sets.
• Influencing metabolic stress; shorter rest intervals can increase metabolic stress, while longer rest intervals may allow for heavier lifting and greater mechanical tension.

Training frequency affects muscle hypertrophy by:

• Increasing the number of times a muscle group is stimulated per week, which can enhance overall training volume.
• Allowing for more opportunities for mechanical tension, muscle damage, and metabolic stress to occur, all of which are important for hypertrophy.

The comparison suggests that moderate-load resistance training is favored over low-load training for muscle hypertrophy, although the evidence is not as strong as for high-load training.

The confidence intervals provide a range of values within which the true effect size is likely to fall, indicating the precision of the estimates. For example, a confidence interval that crosses zero suggests no significant difference between the training loads.

The findings contribute to understanding that while high-load training generally shows better outcomes for muscle hypertrophy, moderate-load training may also be effective, particularly for certain populations or training contexts.

Note: As motor unit threshold increases, the number of muscle fibers controlled by each motor unit increases exponentially.

As the RM (repetition maximum) increases, the range of repetitions that stimulate muscle growth also increases. Higher repetitions are required for lower percentages of 1RM to effectively stimulate muscle growth.

High threshold motor units are crucial for stimulating muscle fibers during resistance training. They are activated during heavy lifting or when the muscle is fatigued, leading to effective muscle growth through the utilization of more muscle fibers.

Volume-load is calculated using the formula: Volume-load = sets x reps x weight.

Training close to muscular failure is important as it can enhance muscle growth by maximizing muscle fiber recruitment and stimulating hypertrophy.

The key factor for muscle hypertrophy is the recruitment of high threshold motor units during training.

When training to muscular failure, the load magnitude does NOT affect hypertrophy.

Martorelli et al. (2017) reported the highest effect size for muscle growth with an estimate of 0.48 (95% CI: 0.11 to 0.85), indicating a positive effect for resistance training to failure in that study.

The results vary across different muscle groups, with some groups like the elbow flexors showing positive estimates for non-failure training, while others like the vastus lateralis show mixed results. This variability suggests that the effectiveness of training to failure versus non-failure may depend on the specific muscle group being targeted.

The robust variance meta-analysis indicates an overall effect size of 0.22 (95% CI: -0.11 to 0.55) with a p-value of 0.152, suggesting that while there may be a slight advantage for non-failure training, the evidence is not strong enough to conclude a significant difference between the two methods for muscle growth.

Training to muscle failure is more relevant with low loads because larger motor units may not be activated until failure is reached. In contrast, with high loads, high-threshold motor units are recruited almost immediately, making training to failure less of a priority.

Current evidence suggests that training close to muscle failure, such as stopping 2-3 repetitions short of failure, may produce similar effects on muscle size as training to true muscle failure.

Older adults may experience slower postexercise recovery compared to younger individuals. Therefore, training to muscle failure may not be warranted in this population as it could further slow down recovery.

Training to muscle failure can slow down postexercise recovery for up to 24-48 hours. This may not be optimal for training programs that include a high weekly training frequency, such as training 4 or more times per week per muscle group.

Training to muscle failure can be periodized throughout a training program, for example, by using this technique only in short training blocks (e.g., 4 weeks) or on selected exercises to avoid overtraining.

The degree of hypertrophy is primarily determined by the amount of stimulating repetitions achieved, especially when training close to failure, rather than the magnitude of weight used.

A rating of 10 indicates 'Maximal' effort, meaning the individual is exerting maximum effort during the exercise.

A rating of 5 is described as 'Hard', indicating a significant level of effort is required but not maximal.

A rating of 3 is associated with an estimated number of repetitions to failure of 7.

The descriptor for a rating of 1 is 'Very, very easy', indicating minimal effort is required.

A rating of 0 signifies 'Rest', indicating no effort is being exerted.

High-load strength training results in a significantly greater increase in 1RM strength, with an effect size of 1.69 compared to 1.32 for low-load training, indicating a percentage gain of 35.3% versus 28.0%.

High-load training leads to a slightly greater effect on muscle hypertrophy with an effect size of 0.53, compared to 0.42 for low-load training, resulting in percentage gains of 8.3% versus 7.0%.

The effect size for isometric strength is 0.64 for high-load training and 0.55 for low-load training, but the p-value of 0.43 indicates no significant difference between the two loads.

Increases in muscle strength are superior in high load resistance training (RT) programs compared to low and moderate loads. The analysis shows that while hypertrophy improvements may be load independent, muscle strength gains are significantly better with higher loads.

The summary measures indicate a standard mean difference of 0.63 (95% CI: 0.38 to 0.88, P<.001) favoring high loads over low loads, suggesting a significant advantage in strength gains with high load training.

The comparison shows a standard mean difference of 0.35 (95% CI: 0.05 to 0.65, P=.002) favoring moderate loads over low loads, indicating that moderate loads also provide a significant strength benefit compared to low loads.

The findings indicate a standard mean difference of 0.28 (95% CI: -0.02 to 0.58, P=.066) favoring high loads over moderate loads, which suggests that while there is a trend towards higher strength gains with high loads, it is not statistically significant at the P<.05 level.

The primary purpose of sequential periodization is to focus on a single characteristic while maintaining other previously developed characteristics.

The four factors are:

1. ↑ in tendon stiffness
2. ↑ in connective tissue architecture for force transmission
3. ↑ in neural drive
4. ↑ in muscle cross-sectional area

• Heavy training (> 85% of 1-repetition maximum) limits the number of stimulating repetitions achievable.
• Light training (< 65% of 1-repetition maximum) does not provide sufficient mechanical stimulus to enhance strength-related factors.

The table illustrates the relationship between different repetition maximums (1RM to 15RM) and their corresponding intensity levels across a range of training sessions. It shows how the number of repetitions that can be performed at varying intensities increases as the RM value increases, indicating a progressive overload principle in strength training.

The highlighted area (6RM to 12RM) indicates a range of repetitions that are typically associated with hypertrophy training, where moderate to high intensity is used to promote muscle growth. This range is crucial for athletes and individuals aiming to increase muscle size and strength effectively.

The recommended minimum rest interval is greater than 2 minutes.

The two distinct phases are the Repair-Oriented phase and the Hypertrophy-Oriented phase.

The Repair-Oriented phase is characterized by alternating peaks indicating muscle damage repair, while the Hypertrophy-Oriented phase shows a gradual increase in muscle hypertrophy after the initial weeks of training.

Muscle growth occurs when mechanical loading is applied to the most anabolic sensitive fibers. Key factors include:

1. Heavy load: Using loads less than 85% of 1RM.
2. Light to moderate load to failure: Training to muscular failure with lighter weights also promotes growth.

Regardless of the weight used, the bar speed slows down as one approaches muscular failure, maximizing mechanical tension on the myofibers.

Bar speed decreases as one approaches muscular failure, regardless of the percentage of 1RM used. The speed of movement during the final repetition is very similar across different intensities, indicating that the closer one gets to failure, the more mechanical tension is applied to the muscle fibers.

Excessive workout frequency fails to increase muscle protein synthesis.

Untrained athletes should limit resistance training of a muscle group to 2-3 days per week to maximize muscle protein synthesis.

• Repetitions: 6 - 12 reps
• Sets: 3 - 5 sets
• Intensity: 65 - 85% of 1RM
• Muscular Failure: Reach failure with 3RIR – 1 RIR
• Tempo: Self-determined
• Rest Interval: > 2 minutes
• Frequency: 2 – 3 times per week per muscle group

Reaching muscular failure is crucial for maximizing muscle growth as it ensures that the muscle fibers are sufficiently stressed, leading to adaptations that promote hypertrophy. The recommended range of Repetitions in Reserve (RIR) is between 1 to 3, indicating that the lifter should be close to failure to stimulate optimal growth.

A rest interval of more than 2 minutes is recommended between sets in hypertrophy training. This allows for sufficient recovery of the muscles and energy systems, enabling the lifter to perform at a higher intensity in subsequent sets, which is essential for promoting muscle growth.

Each muscle group should be trained 2 to 3 times per week to optimize muscle hypertrophy. This frequency allows for adequate stimulus and recovery, which are both essential for muscle growth.

Strength-endurance refers to the ability to perform a certain number of repetitions at a low force, typically assessed through repetition maximum for specific exercises.

Previous exposure to resistance training causes alterations in muscle protein synthesis, leading to a more acute spike and a shorter anabolic period.

The graph shows that muscle strength increases over time for different groups:

1. Untrained athlete - starts low, increases with training.
2. Re-trained athlete - shows a quicker increase due to prior training.
3. Trained individual - maintains higher strength levels.
4. Untrained individual - remains low without training.
5. De-trained athlete - experiences a decline in strength after stopping training.

Surface EMG amplitude is not related to anabolic signaling.

Mechanical tension is considered the currency for hypertrophy, meaning it is a critical factor in promoting muscle growth.

Muscle fiber activation is unaffected by load and repetition duration when resistance exercise is performed to task failure.

Flexibility underpins the capacity to move effectively during resistance training, allowing for a greater range of motion and improved performance.

Hypertrophic adaptations are a continual process, meaning that muscle growth occurs progressively over time with consistent training.

Muscle growth is more significant to strength gains as the load increases; heavier loads lead to greater muscle hypertrophy, which contributes to enhanced strength.

The key factors for building strength qualities include:

1. Range of Motion (ROM): Ensuring exercises are performed through a full range of motion to maximize strength development.
2. Hypertrophy: Focusing on muscle growth through specific training protocols that promote muscle fiber enlargement.
3. Strength Continuum: Understanding the spectrum of strength training, from maximal strength to endurance, and how to incorporate various intensities into training.

The important aspects of developing power qualities include:

1. Rate of Force Development (RFD): Training to increase the speed at which force is produced, crucial for explosive movements.
2. Stiffness: Enhancing the stiffness of muscles and tendons to improve the efficiency of force transfer during explosive actions.

The main components to consider when developing training programs include:

1. Overreaching: Implementing short-term increases in training volume or intensity to stimulate adaptations.
2. Periodisation: Structuring training into cycles to optimize performance and recovery.
3. Programming: Designing specific workouts that align with the athlete's goals and the principles of training adaptation.

The two ends of the strength spectrum are:

1. Strength Endurance:

   • Characteristics: Lower force / higher volume

2. Maximum Force Producing Capacity:

   • Characteristics: Higher force / lower volume

It is the ability of the neuromuscular system to produce force in a repetitive fashion, characterized by low force capacity, refined sensorimotor control, and the capacity for repeated bouts.

Strength-endurance development coincides with higher volume training, and muscle cross-sectional area (CSA) is a key contributor to this development.

Both 5RM (less than 85% 1RM) and 15RM (less than 60% 1RM) can lead to a similar degree of hypertrophy. This indicates that different intensities can effectively promote muscle growth.

The two types of hypertrophy are:

1. Myofibrillar Hypertrophy - Characterized by proportional myofibrillar protein accretion, leading to denser muscle fibers.
2. Sarcoplasmic Hypertrophy - Involves expansion of the sarcoplasm, which increases the volume of the muscle without a proportional increase in myofibrillar proteins.

Absolute maximum strength is the highest amount of strength that a muscle or group of muscles can produce, characterized by high force capacity and the capacity of neural drive relative to cross-sectional area (CSA).

An increase in absolute maximum strength leads to an increase in relative strength, which is the strength of an individual relative to their body weight or size.

Training history significantly affects an individual's capacity to sustain high load training. Experienced lifters may adapt better to higher intensities (> 5RM) due to previous exposure to strength training stimuli, leading to enhanced muscle adaptations and performance.

Research indicates that heavy loads (> 5RM) primarily enhance strength, while moderate loads (< 5RM) can also promote hypertrophy. The choice of load affects the specific adaptations in muscle size and strength, with heavy loads being more effective for strength gains and moderate loads being beneficial for muscle growth.

Training at 15RM primarily leads to peripheral adaptations, while training at 5RM results in central adaptations. This indicates that higher repetitions focus more on endurance and metabolic adaptations, whereas lower repetitions emphasize strength and neural adaptations.

Peripheral adaptations are associated with improvements in muscle endurance, blood flow, and metabolic efficiency, while central adaptations focus on increased neural efficiency, motor unit recruitment, and overall strength. These adaptations are influenced by the intensity of the training, with higher intensities (like 5RM) promoting central adaptations.

The relationship is as follows:

Higher repetitions (15RM) lead to more peripheral adaptations, while lower repetitions (5RM) enhance central adaptations.

Untrained individuals experience adaptations that allow them to tolerate greater absolute loads, exercise intensities, and greater volumes of training.

It is necessary to expose the system to progressively greater training loads to develop the basic capacity for responsiveness.

Type I muscle fibers are predominantly supplied by ~80% of motor units at low threshold, while the final 10-20% of motor units predominantly supply type II muscle fibers at high threshold, indicating an exponential relationship between motor unit number and muscle fiber recruitment.

The four categories of strength development are:

1. Coordination: More than 20 reps/multiple sets
2. Peripheral Metabolic: More than 15 reps
3. Peripheral Muscular Connective Tissue: More than 5 reps
4. Central: Less than 5 reps

An increase in training history correlates with an increase in training intensity. It is important to increase one variable at a time to avoid overtraining.

A long-term resistance training history (greater than 1.5 times body weight) leads to an increase in volume at high intensities, which is crucial for developing absolute maximal strength.

No, reaching muscular failure is not necessary to maximize gains in strength and neurophysiological adaptations when lifting heavy loads.

Heavy lifting provides the necessary components for maximizing strength without the need to reach muscular failure.

Factors to consider include:

• Training history of the individual
• Strength spectrum:
  • Low force/high repetition to high force/low repetition
  • High force training is defined as > 85% of 1RM (less than 5 repetitions)
• Rest intervals should be greater than 2 minutes
• Frequency: Train each muscle group 2-3 times per week.

When assessing absolute maximal strength, it is important to consider the individual's training history, reliability of the assessment, potential for large fluctuations in performance, and the significance of these factors for undeveloped athletes.

Caution must be exercised when using %RM to determine training loads, as the estimated number of repetitions can vary significantly based on individual factors and muscle groups involved.

The %1-repetition maximum indicates the percentage of the maximum weight that can be lifted for a single repetition, and it correlates with the estimated number of repetitions that can be performed at that load. For example:

1RM gains are limited by the weakest point in the range of motion, which means they reflect the maximum strength capacity more accurately than MVC torque.

The final repetitions, especially the last one, will cause a gradual reduction in bar speed, indicating fatigue.

The table categorizes the number of repetitions that can be performed before reaching failure, with 10 or greater indicating a high capacity and 0 indicating failure.

Progressing to heavier loads (> 85%) is required for absolute maximal strength development.

No, training to failure, particularly for heavy loads, is not necessary to maximize gains.

A training history is required prior to focusing on higher force loading.

Strength assessment is dependent on the force requirements of the test.

The key factors relevant for building strength qualities include:

1. Range of Motion (ROM): The extent of movement around a joint.
2. Hypertrophy: The increase in muscle size through resistance training.
3. Strength Continuum: The spectrum of strength training methods ranging from maximal strength to endurance.

The important aspects of power qualities in training include:

• Rate of Force Development (RFD): The speed at which force is produced.
• Stiffness: The ability of muscles and tendons to resist deformation, contributing to explosive movements.

The main components to consider when developing training programs include:

1. Overreaching: A short-term increase in training volume or intensity that can lead to improved performance.
2. Periodisation: The systematic planning of athletic training to optimize performance at specific times.
3. Programming: The design of specific training sessions to meet the goals of the athlete.

Power = Force x Velocity

The performance of the neuromuscular system is speed dependent because the assessment of the capacity to complete a task needs to replicate the rate of force development properties of the given movement.

1. Heavy Resistance Training
2. Explosive Power Training
3. Mixed Methods Training

The two main components that influence RFD are Maximum force and Time to reach given % force.

Muscular strength influences the Rate of Force Development by determining the Maximum force that can be exerted, which is influenced by Muscle Cross-Sectional Area (CSA) and Muscle activation.

The time to reach a given percentage of force is influenced by Fibre type composition and Muscle-tendon stiffness.

Muscle activation, which is influenced by Motor Unit (MU) discharge rate and recruitment threshold, is a key factor in determining the Maximum force that contributes to the Rate of Force Development.

Muscle-tendon stiffness affects the Rate of Force Development by influencing the Time to reach given % force, and it is determined by the properties of both the Tendon and the Muscle.

• Increase in rate coding
• Coordination factors (antagonist, synergist)

• Increase in muscle fibre shortening velocity
• Fast twitch fibre profile
• Muscle size

• Tendon stiffness
• Titin characteristics
• Muscular fasciae characteristics

The interaction of these factors enhances overall performance:

• Neural factors improve coordination and firing rates.
• Muscular factors increase the ability to generate force quickly.
• Connective tissue factors provide the necessary support and elasticity for effective force transmission.

The diagrams illustrate three states of muscle contraction: 1. Relaxed (Diagram A) 2. Contracted (Diagram B) 3. Contracted (Diagram C)

The figures demonstrate that tendon elasticity allows for: 1. Stretching during downward movement (Figures 1 and 2) 2. Returning to a neutral position (Figure 3) 3. Flexing upwards (Figure 4) This elasticity aids in efficient force production and movement dynamics.

Power capacity is a better predictor than force producing capacity for falls risk. It is the rate of reaction and force production that predominantly dictates falls risk.

Stiffness is the resistance of an object or a system to a change in length. It can be quantified as the ratio of applied force to the change in length.

Stiffness can be measured using extrinsic and intrinsic measures.

Active stiffness refers to the force required to move a joint through its range while actively contracting the muscle-tendon unit, typically during high Rate of Force Development (RFD). In contrast, passive stiffness quantifies the force needed to move a joint through its range while the muscle-tendon unit is relaxed.

Acute reductions in passive muscle-tendon unit (MTU) stiffness can occur from stretching without any changes in active stiffness. However, activities that enhance active stiffness generally lead to improved compliance of the muscle-tendon unit, which can also affect passive stiffness.

In high velocity resistance training, as the intention focuses on speed, the closer the effort is to muscular failure, the slower the bar speed becomes.

Smaller losses in bar speed during resistance training lead to greater high velocity strength and improved athletic performance, such as in sprinting and jumping.

A countermovement jump is a simple and reliable measure of lower body power. It quantifies flight time, which is indicative of jump height.

Recovery is the process of reducing cumulative fatigue from different systems. It is essential to note that the full effects of training are not realized until adequate recovery has taken place.

The performance of hang power clean can differentiate between the performance levels in jumping, sprinting, and changing direction, indicating its relevance in assessing athletic capabilities.

From a static position with low GRF, the muscle-tendon complex utilizes more of the active component to generate force.

Developing active stiffness is crucial for creating force from the myofascial network in response to high GRF, which is necessary for the amortisation characteristics required in many athletic movements.

Explosive (ballistic) training enhances RFD and neural drive by specifically developing the early phase of contraction, improving Stretch Shortening Cycle (SSC) capacity, and enhancing other power-related performance variables such as Change of Direction (COD).

The strength requirement for plyometrics training is 1.5 times body weight (BW) for the one-repetition maximum (1RM).

When training in plyometrics, it is important to consider the landing surface. Softer surfaces are generally preferred, progressing to harder surfaces as the athlete develops their skills.

Landing technique in plyometrics should replicate the intended movement and should be developed over time by reducing contact time with the ground during landings.

Plyometric training should be treated the same as resistance training, with generally 2–3 sessions per week and at least 48–72 hours between sessions.

The recommended work to rest ratio during plyometric training is 1:5 to 1:10, depending on the intensity of the exercise.

The development of active stiffness is crucial for injury prevention and performance enhancement in sprinting mechanics and athletic maneuvers.

Developing maximal strength is crucial because it enhances the rate of force development (RFD), which is essential for explosive movements in various sports and activities.

High velocity alters the mechanics of the muscle-tendon unit (MTU), leading to different adaptations in muscle function and performance, which can impact overall strength and power output.

Effective RFD requires the development of short contact times, which allows for quicker force application and improved explosive performance in athletic activities.

The key factors for building strength qualities include:

1. Range of Motion (ROM) - Ensuring exercises are performed through a full range of motion to maximize strength development.
2. Hypertrophy - Focusing on muscle growth through specific training protocols.
3. Absolute Maximum Strength - Training to increase the maximum amount of force that can be exerted, which is part of the strength continuum.

The important aspects of power qualities include:

1. Rate of Force Development (RFD) - The ability to exert force quickly, which is crucial for explosive movements.
2. Stiffness - The ability of muscles and tendons to resist deformation, contributing to effective force transmission during explosive actions.

The components of developing training programs include:

1. Overreaching - A planned short-term increase in training volume or intensity that can lead to improved performance if followed by adequate recovery.
2. Periodization - The systematic planning of athletic training, which involves progressive cycling of various aspects of training to optimize performance and recovery.
3. Programming - The overall design and structure of training sessions to meet specific goals and adapt to the athlete's needs.

Overreaching is the process of applying a supraphysiological stressor to the body, which may lead to a short-term reduction in performance measures.

Overreaching leads to a temporary reduction in performance, while overtraining is a long-term reduction in performance often due to training errors and lifestyle factors affecting recovery, resulting in a pathological state.

The phases include:

1. Acute response
2. Recovery
3. Overcompensation
4. Detraining

These phases illustrate the relationship between training stimulus, performance level, and time in the context of overreaching.

After applying a training stimulus, the performance level initially drops into a trough labeled Fatigue, then recovers above baseline to Supercompensation, and finally declines below baseline to Involution or Detraining.

Functional overreaching can lead to improved performance when managed correctly, while non-functional overreaching does not result in performance gains and may lead to fatigue without benefits. Simply making someone tired does not guarantee performance improvement, nor does it mean that avoiding discomfort is beneficial.

1. Alarm phase: Initial phase of training where performance decreases due to fatigue.
2. Resistance phase: Adaptation occurs, returning performance to baseline or above.
3. Supercompensation phase: New level of performance capacity achieved.
4. Overtraining phase: Excessive stressors lead to performance suppression and potential overtraining syndrome.

The rehabilitation paradox suggests that appropriate mechanical stressors are necessary for tissue repair and remodeling, which develops tissue capacity for adaptation. However, it is crucial to control the severity of stressors and manage client expectations regarding symptoms experienced during this process.

1. Transitory reductions: This includes CNS fatigue, peripheral fatigue, and muscle damage.

2. Recovery: This leads to a supercompensatory effect, where performance improves beyond baseline levels.

• Fitness: Starts at baseline, rises sharply, then gradually decreases back to baseline.
• Performance: Dips slightly below baseline, peaks, then gradually decreases back to baseline.
• Fatigue: Dips sharply below baseline, rises and dips again, eventually returning to baseline but lags behind the performance line.

1. Central nervous system fatigue
2. Peripheral (metabolic) fatigue
3. Muscle damage

The Fitness-Fatigue Model shows that:

• Fitness increases sharply after a training stimulus but declines gradually while remaining above baseline.
• Fatigue rises sharply after the training stimulus, peaks, and then declines rapidly, falling below baseline.
• Preparedness is influenced by both fitness and fatigue, initially rising above baseline but eventually decreasing and leveling out below the fitness curve. This indicates that while fitness is elevated, cumulative fatigue decreases preparedness.

Completing subsequent bouts of training is essential to maximize physical gains, even in the presence of fatigue, which is a key aspect of overreaching.

The three main categories of fatigue are Peripheral fatigue, Central fatigue, and Muscle damage.

The intersection between Peripheral fatigue and Central fatigue indicates a combined effect on performance, suggesting that both types of fatigue can influence each other and contribute to overall fatigue levels.

The intersection between Muscle damage and Central fatigue suggests that muscle damage can exacerbate feelings of central fatigue, impacting overall recovery and performance.

Central fatigue is defined as a reduction in the size of the signal sent from the brain and/or spinal cord, which reflects the psycho-emotional state of the individual. This condition prevents the recruitment of the largest motor units, impacting overall muscle performance.

Factors contributing to central fatigue include:

1. Suboptimal cortical and other drives - mechanisms that may take seconds to hours.
2. Reduced synaptic efficacy - with an unclear time course.
3. Reduced intrinsic motoneuron responsiveness - particularly in motoneurons that fire repeatedly, lasting minutes.
4. Presynaptic inhibition - with an uncertain time course.
5. Neuromodulators (e.g., Serotonin) - which can alter the input-output properties of spinal neurons over minutes to hours.
6. Firing of group III/IV muscle afferents - which is exaggerated with poor muscle perfusion, lasting seconds to minutes.

Significant central fatigue occurs in the following circumstances:

1. Long durations of endurance training
2. Large amounts of muscle damage (e.g. eccentric training)
3. Compound/complex movements that involve double leg, multiple joints movements

Centrally-acting performance modifiers include:

• Emotional state (Extent of mental fatigue)
• Sleep deprivation (Recovery from prior exercise)
• Level of motivation (Degree of self-belief)
• Superstitious beliefs (Monetary reward)
• Presence of competitors (Knowledge of endpoint)
• Stimulants (e.g., Amphetamines, Caffeine, Pseudoephedrine, Modafinil, Bupropion)
• Cytokines (e.g., IL-6, IL-18)
• Prior experience
• Visual feedback

Afferent sensory feedback contributes to central fatigue through various factors, including:

• Rate of heat accumulation
• Arterial or cerebral oxygenation
• Thirst/Extent of fluid loss
• Muscle soreness or damage (e.g., running downhill)
• Level of skeletal muscle fatigue

Anticipation (Teleoanticipation) plays a role in exercise performance by influencing how individuals begin exercise at different intensities. It suggests that the rate of increase in Rate of Perceived Exertion (RPE) can predict exercise duration, even during VO2max testing.

Lifting heavier loads results in larger CNS fatigue but may allow for quicker recovery compared to lighter loads.

Lifting lighter loads leads to less (but significant) CNS fatigue and results in slower recovery compared to heavier loads.

Heavier loads result in less repetition, leading to less metabolic stress and muscle damage compared to lighter loads lifted to failure.

Peripheral fatigue is caused by:

1. Accumulation of metabolic byproducts (lactate, hydrogen ions)
2. Altered calcium/sodium-potassium pump function
3. Increased presence of reactive oxygen species (ROS)
4. Reduction in glycogen and increase in low energy substrates (phosphate ions, ADP)

Peripheral fatigue impairs muscle function and activation, which directly affects performance in strength-endurance activities. The accumulation of metabolic byproducts and alterations in energy substrate availability hinder the muscles' ability to sustain prolonged efforts, making it a critical limiting factor.

Muscle damage can lead to central fatigue, which impedes the neural system's capacity to recruit high threshold motor units. This results in a reduced ability to stimulate the most responsive muscle fibers, as larger motor units are not recruited effectively.

Higher training volume leads to greater muscle damage compared to higher load, resulting in increased muscle swelling, metabolites, and inflammation.

Increased muscle damage leads to:

1. Larger maximal force deficit and rate of force development (RFD)
2. Longer time to return to recovery

Caution needs to be taken when training to failure for untrained individuals due to their lack of tissue capacity, which increases the amount of muscle damage.

Monitoring training loads over time is crucial to understand the impact of training and to ensure that adequate recovery is achieved, which helps in managing fatigue effectively.

The two types of fatigability are Perceived Fatigability and Performance Fatigability.

The stress response varies considerably based on individual situations and histories, influenced by factors such as genetic predispositions, psychological stress, and life events. It is not static but dynamically changes due to life history and biological rhythms.

Pre-training emotional load can increase perceived exertion and diminish physical performance, indicating that psychological factors play a significant role in recovery and performance outcomes.

Psychological factors influencing recovery from injury include emotional traits such as self-blame and perfectionism, as well as high academic stress and pre-season anxiety, which can contribute to injury risk and recovery challenges.

Life event stress and perceived stress can significantly impact recovery, as they may alter the body's stress response and hinder the recovery process, leading to prolonged effects on physical performance and well-being.

Monitoring the recovery capacity of an individual provides real-time insights into the appropriateness of the training program, particularly within a periodisation model. It helps in assessing whether the training load is suitable and if adjustments are needed based on recovery status.

Every training session acts as an assessment tool by providing feedback on the athlete's recovery and performance. This ongoing evaluation helps in making informed decisions about training intensity and volume based on the individual's current state.

No single piece of information provides a clear picture of an athlete's recovery status. It is essential to consider various data points to gain a comprehensive understanding of recovery and to make effective training decisions.

The key components for recovery include:

1. Adequate sleep
2. Adequate nutrient/caloric intake to replenish energy storage
3. Non-demanding hobbies such as leisurely time
4. Appropriate recovery between training bouts
5. Low force / velocity exercise

Having high fitness with moderate fatigue is generally more beneficial than having moderate fitness with low fatigue. This is because:

1. Performance Potential: High fitness levels indicate a greater potential for performance and adaptation, even if fatigue is present.
2. Adaptation: Moderate fatigue can be a sign of effective training, leading to better long-term adaptations.
3. Recovery: Individuals with high fitness can often recover more quickly from fatigue compared to those with moderate fitness.

In summary, prioritizing fitness while managing fatigue is key to optimizing performance and recovery.

Overreaching is a fundamental aspect for physical development, as it helps to push the limits of performance and adaptation.

Fatigue is multi-dimensional, influenced by various factors that determine the recovery period required after training or rehabilitation.

Fatigue is an expected component of the rehabilitation process because it reflects the body's response to stress and the need for recovery to promote healing and adaptation.

The main components to consider when developing training programs include:

1. Overreaching - A short-term increase in training volume or intensity that can lead to improved performance.
2. Periodisation - The systematic planning of athletic training to optimize performance and recovery.
3. Programming - The design of specific training sessions to achieve desired outcomes.

Periodisation is the process of creating a plan (short- to long-term) to logically structure and integrate training requirements to develop the physical capacities needed to meet the demands of a task or sport.

The confusion arises from the existence of numerous different models of periodisation, leading to varying opinions on the 'best' approach.

The main findings from periodization literature include:

1. Progressive overload - Gradually increasing the amount of stress placed on the body during training to improve performance.
2. Variability - Incorporating different training stimuli to prevent plateaus and enhance adaptation.

Needs analysis

It helps to tailor the training program based on the individual's experience and adaptation to training loads.

1. Injury / rehabilitation
2. Access to client

The four aspects are:

1. Psychological
2. Physical
3. Tactical
4. Technical

The overlapping areas in the Venn diagram indicate the interplay and connections between different physical capacities. For example, the overlap between Power and Biomechanical suggests a relationship between those two capacities. The central area where all five circles intersect symbolizes the integration of all physical capacities, highlighting their interconnectedness in contributing to overall physical performance.

The following types of testing are required to determine physical capacity:

1. Flexibility: PROM, AROM, myofascial compliance, biomechanical analysis
2. Strength-endurance: Body weight, moderate resistance
3. Strength: Heavy resistance, isometric testing
4. Power: CMJ, RSI, acceleration, max velocity, COD
5. Biomechanical assessment: Sprint mechanics, sport/task specific
6. Metabolic: MAS, Wingate

1. Competitive / Specific Development (top section)
2. Specific Preparatory (middle section)
3. General Development (bottom section)

• Development of the individual/athlete
• Consider presentation factors
• Determine primary drivers to the problem

Determining the hierarchy of importance helps prioritize factors that influence the athlete's development and training effectiveness, ensuring a structured approach to periodization.

General development exercises are non-specific in nature and focus on developing general physical qualities and coordination. They may not directly transfer to competitive movements but help build breadth in general capacity.

Specific preparatory exercises do not follow the exact competitive movement but engage similar muscle groups or energy systems. They stimulate bodily systems that improve performance in competitive or occupational exercises, including resistance training and aerobic/anaerobic activities.

Competitive/specific development exercises closely follow the competitive or occupational movement, focusing on local component parts. They engage the same muscle groups and activate similar body systems, often involving adjustments to sport variables or specific drills like shooting or conditioning tasks.

The main components of a periodization model include:

1. Multi-year plan
2. Annual plan
3. Macrocycles
4. Periods
   • Preparation (General and Specific)
   • Competition (Pre-competition and Competition)
   • Transition
5. Mesocycles
6. Microcycles
7. Sessions
8. Training units

• Sequential Periodization: Suitable for individuals with minimal training history.
• Parallel Periodization: Designed for well-developed athletes.

The rationale includes:

• Minimal physical capacities required for the task or sport.
• Adequate timeframe for rehabilitation or development.

A potential drawback of parallel periodization is the potentially less realization of training effects due to the simultaneous development of multiple fitness characteristics.

• Sequential Periodization: Requires a longer development time.
• Parallel Periodization: More appropriate if time limitations are present.

In sequential periodization, injury-related factors may limit participation in certain training interventions, affecting the training process.

The key phases of training in the periodisation model are:

1. Strength-endurance: This is the foundational phase that remains consistent throughout the training duration.
2. Maximal strength: This phase rises above the strength-endurance level over time.
3. Power: This phase surpasses the maximal strength phase.
4. Power-speed: This is the final phase that represents the peak of training load.

The development is sequential, with each phase building upon the previous one, indicating a structured approach to increasing training intensity and specificity.

The four factors represented are:

1. Tactical / technical
2. Resistance training
3. Sprint / agility
4. Metabolic conditioning
5. Plyometrics

The graph illustrates the following phases of training:

1. Strength-endurance
2. Maximal strength
3. Power
4. Metabolic conditioning
5. Plyometrics
6. Sprint / speed
7. Resistance Training

Short, high-intensity exercise (like weightlifting) positively influences muscle fiber size and increases reactive oxygen species (ROS) levels, while also promoting mitochondrial synthesis. In contrast, sustained, low-intensity exercise (like running) also positively affects muscle fiber size but does so through different mechanisms, including hypoxia. Both types of exercise have distinct impacts on muscle adaptations.

1. General Development: Focuses on general capacities and biomotor development, along with metabolic conditioning.

2. Specific Preparatory: Emphasizes force-velocity characteristics based on biomechanical demands and specific metabolic conditioning.

3. Specific Development: Involves the development of sport skills, technical/tactical elements, and the transfer of general development/specific preparatory attributes.

4. Competitive Exercise: Integrates physical, technical, tactical, and psychological domains in a context-specific arena.

Training age provides information about the maturity of the system. Less developed systems may require a sequential method to develop biomotor abilities.

The three stages of training progression are:

1. Strength-endurance/Hypertrophy
2. Basic Strength
3. Power Development

The training progression shows a transition from low force / low velocity in the first stage (Strength-endurance/Hypertrophy) to high force / high velocity in the last stage (Power Development).

The key factors influencing RFD include:

1. Maximum Force

   • Related to Muscular Strength
     • Influenced by Muscle Cross-Sectional Area (CSA)

2. Time to Reach Given % Force

   • Affected by:
     • Muscle Activation
       • Related to Motor Unit (MU) Discharge Rate and Recruitment Threshold
     • Fibre Type Composition
     • Muscle-Tendon Stiffness
       • Involves both Tendon and Muscle

The differences in performance adaptations among individuals are explained by the rate and magnitude of adaptations, rather than the type of adaptations.

The phases represented in the theory include:

1. Acute response
2. Recovery
3. Overcompensation
4. Detraining

These phases illustrate the relationship between fatigue, recovery, and performance levels.

The basic paradigm for planned recovery in training is a 3:1 ratio, meaning for every three weeks of increased training load, there should be one week of reduced training load to avoid overtraining.

1. Assessment findings: Evaluate the individual's current physical condition and capabilities.
2. End goal: Define where the individual needs to reach in their training.
3. Training blocks: Begin structuring the training phases or blocks.
4. Response observation: Monitor how the individual responds to the training adjustments.

The first step is 'Imposed mechanical training stimuli'.

There is a downward-curving arrow leading from 'Perception of challenge, threats and competencies' to 'Central Allostatic accommodation', indicating a flow of information or influence between these two concepts.

'Emotional resonance' is indicated by a curved arrow above the boxes labeled 'Perception of challenge, threats and competencies' and 'Central Allostatic accommodation', suggesting it influences the perception of challenges and the body's accommodation response.

This concept, represented by a curved arrow between 'Peripheral Allostatic accommodation' and 'Modulation of adaptive stimulus', indicates that the biochemical environment is adjusted based on the perceived challenges, affecting how the body adapts to training stimuli.

The cycle is completed by the upward-curving arrow from 'Modulation of adaptive stimulus' back to 'Imposed mechanical training stimuli'.

The key factors influencing real-time programming include:

1. Genetic inheritance
2. Personal predispositions and traits
3. Stress history and resilience
4. Prior training and injury history
5. Current stress status, which encompasses:
   • Psycho-emotional state
   • Cognitive state
   • Environmental stressors
   • Residual fatigue
   • Nutritional factors

Mechanical training stress initiates a series of factors that influence real-time programming, ultimately leading to the personalization of training adaptations. This process takes into account individual differences and current stressors to tailor training effectively.

Planning is essential for optimising outcomes in training programs.

Different periodisation models should be based on timelines, training age, and needs analysis.

Programming recovery weeks is essential for allowing the body to recover and adapt, which enhances overall performance.

Progressive overload is a critical component that ensures continuous improvement and adaptation in training programs.

The key factors for building strength qualities include:

1. Range of Motion (ROM): Ensuring exercises are performed through a full range of motion to maximize strength development.
2. Hypertrophy: Focusing on muscle growth through specific training protocols.
3. Absolute Maximum Strength: Training to increase the maximum amount of force that can be exerted, which is part of the strength continuum.

The important aspects of power qualities in training include:

1. Rate of Force Development (RFD): The speed at which force is produced, crucial for explosive movements.
2. Stiffness: The ability of muscles and tendons to resist deformation, which contributes to power output.

Variety is crucial to prevent plateaus in performance by introducing different exercises and training modalities to keep the body challenged and engaged.

The components of developing training programs include:

1. Overreaching: A planned increase in training volume or intensity that leads to temporary fatigue and performance decrement, followed by recovery and performance improvement.
2. Periodization: The systematic planning of athletic training, which involves progressive cycling of various aspects of a training program during a specific period to optimize performance.
3. Programming: The overall structure and design of training sessions to meet specific goals and adapt to the athlete's needs.

The main components include:

1. Annual Training Plan

   • Divided into Macrocycles

2. Macrocycles

   • Include different Periods such as:
     • Competition
     • Transition
     • Preparation (General and Specific)

3. Mesocycles

   • Subdivisions of macrocycles that focus on specific training goals.

4. Microcycles

   • Shorter training cycles within mesocycles, typically lasting a week.

5. Sessions

   • Individual training sessions that make up microcycles.

6. Training Units

   • The smallest unit of training, often referring to specific exercises or activities performed during sessions.

Having a plan serves as a scaffold for the session, ensuring that the exercises prescribed align with the intention of the session and fit within the overall training block.

Core exercises are typically multi-joint and involve complex movements that utilize multiple large (prime mover) muscles. They can be categorized as either structural or explosive movements.

Accessory exercises are single-joint and involve simple movements that target smaller muscle groups. They are generally characterized by low force/low velocity exercises, contrasting with the more demanding core exercises.

Low force/low velocity exercises help to:

1. Increase Range of Motion (ROM)
2. Increase muscle temperature
3. Prepare psychologically for more intense workouts

The progression of exercises in resistance training is as follows:

1. Explosive exercises
2. Core exercises
3. Assistance exercises

This follows a pattern from multi-joint to single joint and from large muscle groups to small muscle groups.

A proper warm-down should include:

1. Prolonged stretching to enhance flexibility
2. Parasympathetic stimulating exercises to promote recovery and relaxation

Central fatigue is characterized by a decrease in neural drive and can be influenced by:

1. Long durations of endurance training
2. Large amounts of muscle damage, such as that caused by eccentric training.

Peripheral fatigue is influenced by the type of exercise performed, with the following trends observed:

• Single-joint exercises lead to greater fatigue than multi-joint exercises.
• Unilateral exercises cause more fatigue than bilateral exercises.
• Upper limb exercises are more fatiguing than lower limb exercises, as they are more metabolically demanding but generate less mechanical tension.

Specificity refers to clearly defining what you are trying to develop, such as strength, endurance, or flexibility, to tailor the training program accordingly.

Individuality emphasizes the need to customize exercise prescription, including volume-load and frequency, based on the unique needs and responses of each individual.

Progressive overload involves gradually increasing the mechanical forces applied to the body to stimulate adaptation and improvement in performance.

Plyometric training should be performed 2 – 3 times per week per muscle group.

The key components of specificity in programming exercises include:

1. Movement pattern:

   • Force vectors relative to the body
   • Muscle groups trained

2. Load:

   • Reps possible with given weight
   • Application of equipment (bar + plates / elastic bands)

The different types of muscle contractions involved in training are:

• Concentric: Muscle shortens while generating force.
• Eccentric: Muscle lengthens while generating force.
• Isometric: Muscle length remains constant while generating force.
• Stretch-Shortening Cycle (SSC): Involves a rapid stretch followed by a shortening of the muscle.

Velocity refers to the speed of the movement during training exercises, which can influence:

• The effectiveness of the exercise in developing power.
• The type of muscle fibers recruited (fast-twitch vs. slow-twitch).
• The overall training adaptations achieved.

Factors to consider regarding ranges of motion in training include:

• Joint angle(s) used: The specific angles at which exercises are performed.
• Point of greatest muscle force: The position in the range of motion where the muscle can exert the most force.

Aspects of stability important in training program design include:

• Platform surface: The type of surface on which exercises are performed.
• Perturbations: External disturbances that challenge stability.
• Equipment used: The choice between machines, barbells, and dumbbells.

The training pyramid consists of three layers:

1. General Development (bottom layer, dark green): This layer focuses on building foundational physical attributes necessary for all sports.
2. Specific Development (middle layer, light green): This layer emphasizes the development of specific biomotor abilities tailored to particular sports or movements.
3. Competitive Exercises (top layer, light blue): This layer involves exercises that are directly related to competition and performance in the sport.

• Content Training: Involves specific training protocols, particularly resistance training exercises, aimed at developing biomotor abilities necessary for a task.
• Contextual Training: Focuses on preparing the athlete for the specific context of their sport or movement, ensuring they have the individual characteristics needed to perform effectively.

The goal is to build the physical attributes necessary for completing movements or sports effectively while also mitigating risks by preparing the athlete appropriately for the demands of their sport.

Individual variability is crucial because studies often assess group averages, but adjustments must be made based on the individual's response to training to ensure they are on the desired trajectory.

Providing autonomy leads to:

• Positive performance: Individuals are more likely to perform better when they have a say in their training.
• Increased motivation: Autonomy fosters intrinsic motivation, making individuals more engaged.
• Enhanced self-efficacy: When individuals feel they have control, their confidence in their abilities improves.

Key personality traits to consider include:

1. Level of self-motivation: Determines how driven the individual is to pursue their goals.
2. Capacity to self-monitor: Reflects the individual's ability to assess their own performance and make adjustments.
3. Response to authority: Indicates how well the individual responds to guidance and instruction from trainers or coaches.

The key components of individuality in training program design include:

1. Physical profile/traits: Understanding the unique physical characteristics of the individual.
2. Training history: Considering the individual's past training experiences and adaptations.
3. Individual response to training: Recognizing that individuals may respond differently to the same training stimulus.
4. Stress response / recovery capacity: Assessing how well an individual can handle stress and recover from training sessions.

Having the capacity and openness to make changes in a training program is important because:

• It allows for adaptation to the individual's evolving needs and responses.
• It ensures that the program remains relevant and effective over time.
• It promotes flexibility in training approaches, accommodating any unforeseen challenges or changes in the individual's circumstances.

Progressive overload states that adaptation only occurs when there is sufficient mechanical stress that provides the 'right' dosage for supraphysiological adaptations to take place. This means that the body must be challenged with increased intensity or volume to continue making positive gains.

Adaptations from previous training bouts enable an individual to achieve a higher intensity or volume in subsequent training sessions. This progression is essential to maintain positive gains in performance.

Incorporating variety in training programs provides several benefits:

1. Similar gains in strength
2. Similar gains in cross-sectional area (CSA)
3. Higher intrinsic motivation to training

Variability in exercise refers to the diversification of exercises that have similar movement patterns, targeting the same muscle groups. For example, exercises for the posterior chain include deadlifts, hip thrusts, and leg curls.

• Muscle fibre cross-sectional area (CSA)
• Fascicle length and pennation angle
• Muscle architecture variation within the muscle (regional anatomy)
• Shift in muscle fibre type

• Increase in tendon stiffness
• Increase in connective tissue architecture

• Increase in neural drive to agonist/synergists (motor unit recruitment/rate coding)
• Changes to antagonist co-activation
• Alterations to neuromotor coordination

• Nature
• Frequency
• Duration
• Magnitude
• Direction
• Intensity

• Neural
• Cellular

• Mechanical
• Metabolic
• Morphological
• Functional

These lead to Optimal Form and Function.

The muscle-tendon unit's behavior is influenced by the specific characteristics of mechanical force, which can be categorized into four quadrants based on force and velocity:

These adaptations enhance the system's capacity to respond appropriately to physical forces based on the specifics of the task.

The kinetics and kinematics of the prescribed exercise program should always be considered.

• Repetitions: 6 - 12 reps
• Sets: 3-5 sets

65-85% of 1RM is recommended for strength-endurance training.

The recommended rest interval is greater than 2 minutes.

Muscle groups should be trained 2-3 times per week for strength-endurance.

The range for reaching muscular failure is 3 RIR to 1 RIR.

The tempo is self-determined in strength-endurance training.

• Training history should be considered when designing a program for absolute maximal strength.
• Training should involve high force, specifically greater than 85% of the one-rep max (1RM), with a focus on 2-5 repetitions and 3-5 sets.
• Longer rest intervals of more than 2 minutes are recommended between sets.
• Frequency of training should be 2-3 times per week for each muscle group.

• Training history of the individual
• Force levels: Low to high force exercises such as squat jumps (0 - 30% 1RM) and weightlifting (50–85% 1RM)
• Repetitions: 2–6 reps focusing on speed and force-velocity development
• Sets: 3–5 sets, with more sets for individuals with a larger resistance training history
• Rest intervals: Greater than 2 minutes between sets
• Frequency: 2–3 times per week per muscle group

• Training history of the individual
• For beginners, aim for 40 – 60 contacts
  • May need to be less depending on injury/surgery
  • Increase volume as capacity enhances
  • Reduce volume for higher intensity exercises
• Rest intervals should be greater than 2 minutes

As exercise complexity increases, the intensity generally increases while the volume of exercise decreases. This trend indicates that:

• Simple exercises (e.g., Jumps in Place) have lower intensity and higher volume.
• Complex exercises (e.g., Depth Jumps) have higher intensity and lower volume.

Power is calculated as Force x Velocity.

Developing active stiffness is a unique sub-component of power that needs specific emphasis.

The two key factors associated with developing active stiffness are High Ground Reaction Force (GRF) and Early Rate of Force Development (RFD).

AE prior to RE can lead to:

• Increased proximity, intensity, and volume of AE
• Residual fatigue and substrate depletion, which may result in:
  • Decreased force production
  • Increased glycogen depletion
  • Increased amino acid oxidation
  • Decreased type II fiber activation
  • Compromised RE stimulus

Excessive aerobic training can attenuate the anabolic response from resistance training, leading to:

• Decreased mTORC1 pathway activation
• Decreased rates of protein synthesis
• Increased catabolic responses, such as:
  • Increased AMPK
  • Increased MuRF-1 and Mafbx expression
  • Increased rates of protein breakdown
• Resulting in decreased fiber hypertrophy

For untrained or detrained athletes, managing aerobic training is crucial to avoid:

• Attenuation of the anabolic response to resistance training
• Compromised strength gains due to residual fatigue and substrate depletion from excessive aerobic exercise

The key principles essential for optimizing development are:

1. Specificity - Training should be specific to the goals of the individual.
2. Individuality - Recognizing that each individual has unique needs and responses to training.
3. Progressive Overload - Gradually increasing the demands on the body to stimulate adaptation.
4. Variety - Incorporating different exercises and modalities to prevent boredom and overuse injuries.