Acute Variables Of Training – The Process Of Designing Training Plans SBS Academy: Unit 2 Mo Module le 2. 2.8 Unit 2- Coaching For Physique Athletes
Learning Objectives • Understand the role of exercise selection in training for hypertrophy • Understand the role of rest periods in training for hypertrophy • Understand the role of tempo in training for hypertrophy • Be able to develop microcycles and individual training sessions for physique competitors Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Exercise selection – SAID principle • Specific gains in specific movements – Hypertrophy suboptimal in learning phase – Chilibeck (1998) 20 weeks • Leg Press, Bench Press, Bicep Curl • Strength increase in all three at mid and post testing • Hypertrophy increase at mid and post test in bicep • Hypertrophy increase only at post test in legs and trunk Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Exercise selection – Efficiency • Compound movements vs isolation – Variation • Remember Chilibeck (1998), don’t re-enter learning phase • Antonio (2000), muscle shaping? • Fonseca (2014), rigid adherence to 1 exercise suboptimal Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Exercise selection – Secondary lift progression • Double progression for isolation movements • Linear progression for compound movements Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Exercise selection – Conclusions • Choose 3-6 barbell lifts to periodize as main lifts • Rotate, but maintain main lifts in training to develop skill • Perform 2-3 main lifts per day • Choose 6-12 secondary lifts to round out development • May rotate more frequently due to low skill level needed • Perform 2-4 secondary lifts per day Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Rest periods – Traditional, 30-60 seconds, 2 minutes maximum • Based on flawed understanding of hypertrophy determinants Mechanical (progressive tension overload) Metabolic Stress? Muscle Damage? • Glycogen? • Satellite cells? • Hormonal response? • Cell swelling? Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Rest periods – Current evidence, Henselmans & Schoenfeld (2014) • No difference between any rest period on hypertrophy – Resting too short can potentially reduce volume – Time efficiency – Antagonist Paired Sets (APT) • Intelligent super sets (Robbins, 2010; Maia, 2014) • Upper body push pull and lower body isolation • Not for full body movements, squat, deadlift • Not for power lifts for dual athletes (Ciccone, 2014) • 1 set each in A,B fashion in ~4min, 30-60’ between lifts Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Rest periods – Conclusions • Rest as needed between sets to fully recover (2-5min) • APT for upper body push pull and lower body isolation • Not back to back 30-60’ between 1 set each in ~4min • Not performed for “full body movements” (squat, deadlift) • Not performed for power lifts for dual athletes Unit 2- Coaching For Physique Athletes
Ac Acute Variables of of Tr Training – Th The Process of of De Design gning g Training g Plans • Tempo – Does it need to be modified, why? • Eccentrics? Roig (2009) Meta analysis • Headley (2011) 2/0/2 vs 2/0/4 must go lighter if 4’ • But what about TUT? Remember astronauts • Mohamad (2012) magnitude and time of tension matters • Super slow lifting in vast majority of studies inferior – Conclusion • Just lift, simply don’t let gravity do the lowering phase for you Unit 2- Coaching For Physique Athletes
Acute Variables of Ac of Tr Training – Th The Process of of De Design gning g Training g Plans • Putting it all together So what does the complete microcycle actually look like? • Can take many forms… • Full body, alternating upper/lower, alternating • legs/push/pull Dual athlete or pure bodybuilder? • Unit 2- Coaching For Physique Athletes
Acute Variables of Ac of Tr Training – Th The Process of of De Design gning g Training g Plans Day 1 Sets Rep Range Rest Period Squat DUP-H DUP-H As needed Bench Press DUP-H DUP-H APT 1 DB Row 4 8-12 APT 2 Standing Calf Raise 4 8-12 Pair 1 Triceps Pushdown 3 12-15 Pair 2 Day 2 Sets Rep Range Rest Period RDL DUP-P* DUP-P* As needed Overhead Press DUP-P* DUP-P* APT 1 Lat Pulldown 4 8-12 APT 2 Lateral Raise 3 12-15 Pair 1 Bicep Curls 3 12-15 Pair 2 Day 3 Sets Rep Range Rest Period Squat DUP-S DUP-S As needed Bench Press DUP-S DUP-S APT 1 Barbell Row 4 8-12 APT 2 Hamstring Curls 3 12-15 Pair 1 Seated Calf Raise 3 12-15 Pair 2 Unit 2- Coaching For Physique Athletes
Acute Variables of Ac of Tr Training – Th The Process of of De Design gning g Training g Plans Day 1 Sets Rep Range Rest Period Squat DUP-H DUP-H As needed Bench Press DUP-H DUP-H As needed RDL* 4 8-12 As needed Pull Ups 4 8-12 Pair 1 St. Calf Raise 3 12-15 Pair 2 Day 2 Sets Rep Range Rest Period Squat DUP-P DUP-P As needed Bench Press DUP-P DUP-P As needed Deadlift DUP-P DUP-P As needed DB Overhead Press 4 8-12 APT 1 Bicep Curls 3 12-15 APT 2 Day 3 Sets Rep Range Rest Period Squat DUP-S DUP-S As needed Bench Press DUP-S DUP-S As needed Deadlift DUP-S DUP-S As needed Cable Rows 3 12-15 Pair 1 Triceps Pushdowns 3 12-15 Pair 2 Unit 2- Coaching For Physique Athletes
Recommend
More recommend
