Mel Siff Talks Repetitions and Resistance Training Extract from Supertraining
Author: Mel SiffDr Mel Siff discusses someresistancetrainingfundementals,as takenfromhis yahoo group at http://health.groups.yahoo.com/group/supertraining, the best of whichcan be also seenat www.drmelsiff.com. This is an extractfromhis landmark textbook - Supertraining.
RESISTANCE TRAINING FOR DIFFERENT PURPOSES
Siff MC Supertraining2000 Ch 1.1.1 Theregimesof resistancetrainingclassically used to producestrength,
power, muscular enduranceor musclehypertrophymay be summarised in the form
of Table1.1 of recommendationsbased on research and experience (Note that
thistablerefers to dynamicand not isometric;trainingregimes).
This scheme,however, does not take into accountthe complexity of the
phenomenon of strengthor the other strength-relatedqualities of neuromuscularperformance,suchas strength-speed, explosivestrength, flexibility-strengthand strength-endurance.
It is the major objective of thisbook to investigate the scope of sport
specific strengthtrainingin far greater depth than implied by the
generalised scheme of Table1.1 and thereby enablethe exercise professional
to applythisinformation in practice......
TABLE 1.1 This tablesummarises all the intensities, reps, sets, durations andtemposthat traditionallyare considered to producequalities suchas
hypertrophy, power and strength.
Later in thistext, it will be shownthat the effective and safe prescription ofresistancetrainingshould beginwithan understandingof force-time and
related curves concerning the patterns of forceproduction in sportand
resistancetraining(thisis what I call "Biomechanicsas an Ergogenic Aid".) Onthisbasis we can identifyseveral major objectivesof strength
training, namely:
* To increasemaximalor absolute strength
* To increaseexplosivestrength(largeforcein minimaltime)
* To increasethe Rate of Force Production
* To enablethe muscles;to generatelarge forces;for a givenperiod *To enablethe muscles;to sustain smallforces;for a prolonged period *To increasemuscleand connectivetissue hypertrophy
The summaryof trainingapproaches givenby Table1.1 may be adequate for the averagepersonaltraineror coach dealing withthe averageclientor lower levelathlete, but it needs to be expanded upon to take into accountthe
objectivesstatedabove. In particular, it needs to distinguish between
methodsconcentrating on neural adaptationversus the differenttypes;of
hypertrophyand muscleendurance. This is done at length in later chapters.
Methods involving a large trainingvolume (many repetitions) are referredto
as extensivemethodsand any phasewhichrelies on a high volume of low
resistancetrainingis referredto as an extensification or accumulation
phase. Conversely,high intensity, low volume methodsare known as intensive
methodsand a phasecomprising thistypeof trainingis referredto as an
intensification phase. The earlystages of trainingusuallybeginwithan
extensivephaseto lay the foundationfor the greater demandsimposed by the
subsequent intensivephasewithheavy resistanceand few repetitions(Fig 1.3).In fact, the long-termtrainingsystemknown as periodisationis based
on cyclicallyalternating extensiveand intensivephases;of exercise chosen totimeously enhance givencomponentsof fitnesssuchas strength, strength-speedand strength-endurance(see Chapters1.14, 5.5 & 7.5)...... Thetraditionalapproaches to strengthconditioningusuallyregardthe followingvariablesas the most importantin a weighttrainingprogramme: *magnitude of the load
* number of repetitions
* number of sets
Training programmes based entirelyon these variables, however, are seriously
incomplete and limited in theirlong-termeffectiveness,especially as a form
of supplementary trainingfor other sports;. Factorssuchas the following
must also be takeninto consideration:
* the typeof strengthfitnessrequired
* the typeof musclecontractioninvolved (isometric,concentric, eccentric)
* the speedof movementoverdifferentphases;of movement *the accelerationat critical pointsin the movement *the rest intervalsbetween repetitions,sets and workouts *activeversus passiverest/recuperationintervals
* the sequence of exercises *the relative strengthof agonists and antagonists,stabilisersand movers;
* the development of optimal static and dynamicrange of movement *the strengthdeficit of givenmusclegroups
* the traininghistoryof the individual *the injury historyof the individual *the level of sports;proficiencyof the individual.
The last-mentioned factor is of exceptionalimportance, because the advanced
athlete respondsto a giventrainingregime very differently;froma novice.
For instance, the exactsequencing of strength, strength-speedand
hypertrophymeansin a workout or microcycleis of little consequenceduring
the firstweeksor months of a beginner;\'s training, but is very importantto
a more experienced athlete.Moreover, loads as smallas 40% of 1RM can significantlyenhance the strengthof a beginner;, but haveno strengt&104e;ning;
effect on an elite athlete...
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Mel Siff
http://www.melsiff.com
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About the AuthorDr Mel Siff Author of Supertraining + Facts and Fallacies of Fitness http://www.melsiff.com