Charles Poliquin - PICP Level 1 Manual1.pdf

CONTENTS

Foreword Introduction The Poliquin International Certification Program

1 2

Chapter 1 5 Classification of Strength Qualities Chapter 2 Manipulating Reps for Optimal Strength Gains

11

Chapter 3 IVianipulating Sets for Optimal Strength Gains

41

Chapter 4 The Science of Rest Intervals

55

Chapter 5 The Science of Tempo

65

References

79

Afterword

85

Mission Statement It is the mission of the Poliquin International Certification Program to globally foster and educate our strength coaches and personal trainers. Providing them with superior education and practical application, in turn will raise the level of sport performance and healthy lifestyle ideas. Poliquin Performance was founded on this philosophy and continues to be our driving force to help us remain the world leader in strength and conditioning education.

Program Overview The Poliquin International Certification Program (PICP) recognizes strength coaches around the world who demonstrate the knowledge and skills able to effectively train athletes internationally. Higher-quality strength coaching is an imperative component in improving sports performance. The PICP will provide strength coaches with unsurpassed skills in program design and teaching methodogies.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

SPECIAL ^ THANKS TD

Fergus Connolly, PhD Fergus Connolly, PhD, is an internationally respected sports performance consultant based in Ireland. Through his company, Connolly Sports Performance, Connolly works with and advises elite coaches and athletes in many sports all over the world, translating theory to on-field results. Having been fortunate to work with and learn from several of the world's best coaches in many sports, Connolly is consistently bridging the theory-practice gap in strength, speed, training organization, injury prevention and rehabilitation. Some of his continuing research interests include the following: • Nervous System Monitoring, Feedback and Optimization • Optimal Power and Speed Development for Team Sport Athletes • Elite Athlete Nutrition and Targeted Supplementation • Applied Kinesiology and Biomechanical Analysis • Injury Prevention and Elite Athlete Rehab Connolly's research into physical therapy, injury prevention and athlete monitoring includes product design for monitoring, biofeedback, injury prevention and training software aimed at team sports to maximize player playing time and eliminate downtime and fatigue.

Some of the elite athletes and coaches he has worked with and advised include . . . •Ashley Jones, Strength and Conditioning Coach, Canterbury Crusaders, New Zealand • John McCloskey, Armagh Coach, All-Ireland Winners 2002, Ulster SFC 2004, 2005, 2006 • Phil Morrow, Strength and Conditioning Coach, Ulster Rugby, Celtic League Champions 2005/2006 • Enda McNulty, Armagh Senior Footballer, All-Ireland Winner 2002, All-Star 2002 •Aldan O'Connell, Strength and Conditioning Coach, Munster Rugby, European Cup 2006 • Tom Crick, Sprints Coach, Loughborough University Track and Field, UK • Many individual athletes in many other teams and sports, including rugby, soccer, hurling, and track and field. Connolly's by-invitation-only website and forum for his clients and elite coaches - The Elite Edge - is the fastest-growing resource for athletes and coaches looking for cutting-edge knowledge across the world. Contact Fergus Connolly at www.fergusconnolly.com.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Peii'ormance Center 2010

FDREWDRD

Charles Poliquin is an extremely well-paid strength coach who has trained countless elite athletes, both amateur and professional. He began as a young man fascinated with weight training and looking for a way to make it his life's work. You may be in a similar position; or you may be a personal trainer, a coach, a student of exercise theory and methodology, an athlete looking for an edge or a physician or physical caregiver. Regardless, this course contains the theories and methodologies that dictate how he writes strength training routines. These routines are his bread and butter - they separate a coach of winning athletes from a coach of wannabes. It is Coach Poliquin's aim to share with you the science of strength coaching from his experience. It is also his aim to help you become as successful as he has been in the field of strength coaching. Yet, even more importantly, he wants to help a new generation of coaches to take the athletes of the next century to greater feats and new world records through intelligent training rather than anabolics and other chemical means. With increased contributions from the scientific community, the subject of training methodologies - in particular, loading parameters - has become rather complex. However, science has not yet provided all the answers; and therefore, we will continue to see much variation in training methods. This course will help to open doors as we continue to progress.

This primer in strength coaching theory is not meant to answer every conceivable question. However, Coach Poliquin believes it will bring you a big step closer to answering most questions, and it will also prepare you to draw the logical and correct conclusions as science provides us with more keys to training success. It will also help you coach athletes regardless of their particular sports. Although this variety increases the difficulty of determining the most effective program for each athlete, this course is designed to be the most thorough treatise available on modern strength coaching techniques. Upon completion of the Poliquin Performance Certification Course you will be able to write better routines for a wider variety of sport-specific applications, enabling your athletes to fulfill their physical potential. There's a lot of intense studying ahead for you, but when you're finished I'm certain you'll agree that your investment has certainly been worth it. Kim Goss Strength and Fitness Writer/Editor US Air Force Academy Strength Coach, 1987-94

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Peii'ormance Center 2010

Foreword

1

The Poliquin International Certification Program (PICP)

The Poliquin Strength Institute team is proud to present our program to meet the needs of strength coaches throughout the world: the Poliquin International Certification Program (PICP). The mission of the PICP is to improve the level of sports performance the world over though high-quality strength coaching. We do this by providing coaches with the latest information on program design and teaching methodologies.

Program Levels Levels 1 to 3 of the program are designed for strength coaches who work with developing athletes participating at levels ranging from regional to national. Each level of the PICP has three components: theory, technical and practical. The PICP issues a diploma upon completion of each component. Levels 4 and 5 of the program are for well-established strength coaches interested in coaching at the international or professional sports level. Levels 4 and 5 are geared to highly qualified strength coaches. By the end of Level 5, the strength coach will have completed 12 requirements.

PICP Level 1: Regional Coach Upper Body Structural Balance At the conclusion of the PICP Level 1 Course, coaches and trainers will: 1. Understand all Theory 1 Principles

4. Understand Upper Body Exercise Progressions and Variations 5. Be able to differentiate strength programs and have an introduction to Program Design 6. Have an introduction to stretching techniques

THEORY The Theory component is the Level 1 Theory Manual. In the Theory 1 Manual, coaches and trainers will learn to differentiate strength qualities and know the scientific basis of the following training loading parameters: Manipulation of Reps, Manipulation of Sets, Rest Intervals and Science of Tempo. Upon completion of the Theory 1 Manual, the Theory 1 Exam (50-question, Multiple Choice) will need to be submitted. The passing grade is 92% and must be passed before attending the course.

TECHNICAL The Technical component consists of an in-class lecture/presentation based on designing effective strength programs. By the end of the course, a written exam will be given. The passing grade is 92%.

PRACTICAL To complete the Practical component, the coach or trainer will administer an Upper Body Structural Balance Assessment. Grades will be based on a Pass/ Fail System.

2. Understand the concept of Structural Balance 3. Be able to perform the Upper Body Structural Balance Assessment

2

Introduction

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

PICP Level 2: State/Provincial Coach, Lower Body Structural Balance At the conclusion of the course, coaches and trainers will: 1. Understand all Theory 2 Principles

PICP Level 3: National Coach 9 Tasks {7 of 9 Tasks must be completed to fulfill PICP Level 3 Requirements) At the conclusion of the course, coaches and trainers will:

2. Understand the concept of Structural Balance

1. Understand Principles of Nutrition

3. Be able to perform the Lower Body Structural Balance Assessment

2. Know how to design effective Nutritional Plans

4. Understand important Lower Body Exercise Progressions 5. Have an introduction to Short Term Periodization 6. Have an introduction to Rehabilitation Principles

THEORY The Theory component is the Level 2 Theory Manual. In the Theory 2 Manual, coaches and trainers will learn Principles of Safe and Effective Training, Exercise Selection, Number of Exercises, Rate of Exercise Exchange, Exercise Order, and Training Frequency. Upon completion of the Theory 2 Manual, the Theory 2 Exam (50-question, Multiple Choice) will need to be submitted. The passing grade is 92% and must be passed before attending the course.

TECHNICAL The Technical component consists of an in-class lecture/presentation. The technical exam is designing a lower body program with a given case study. Grades will be based on a Pass/Fail System.

PRACTICAL To complete the Practical component, the coach or trainer will administer a Lower Body Structural Balance Assessment. Grades will be based on a Pass/Fail System.

3. Understand factors influencing Energy System Prescription 4. Understand Principles of Energy Systems 5. Know how to help Prevent and Rehabilitate Upper and Lower Body Injuries 6. Understand Supplementation for effective Training and Athletic Performance 7. Understand Exercises and Variations for Applied Functional Strength 8. Know how to design an effective Short-Term Periodization program 9. Understand the fundamentals of Olympic Lifting 10. Understand new techniques for instant muscle strengthening

THEORY The Theory component is the Nutrition Manual. In the Nutrition Manual, coaches and trainers will learn the principles of Macronutrients, Calories, Hormones, Diet Programs and Medication and Supplements. Upon completion of the Nutrition Manual, the Nutrition Exam (72-question, Multiple Choice) will need to be submitted. The passing grade is 92% and must be passed before attending the course.

TECHNICAL The technical component consists of 14 gym-hours and 14 hours of in-class lecture throughout the duration of the course.

PRACTICAL The practical component is designed to provide coaches with feedback on their effectiveness when coaching in the weight room.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Peitormance Center 2010

Introduction

3

At this level, there is a specific criterion the PICP will need to grant you in this component. You will have to prove that you have at least one athlete who followed your program and has participated in a national championship and finished at a performance level representing 90% of the average of the first 3 competitors. For example, if the average throw is 20 meters, the athlete will need to throw 18 meters.

PICP Level 4: International Coach 6 Tasks At the conclusion of the course, coaches and trainers will: 1. Understand Principles of Long Term Periodization 2. Know Training Recovery Methods 3. Learn How to Increase Your Revenue

PICP Level 5: Master Strength Coach The highest goal in the Poliquin International Certification Program is to reach the International Master Course Conductor (IMCC) level. This level falls under jurisdiction of the Poliquin Strength Institute with the collaboration of the National Sport Governing Organization (NSGO). The identification of an IMCC needs the approval of both organizations. This level is competency-based according to the coach's experience and his form of education. The coaches who desire this level of certification have to submit their curriculum to the Poliquin Strength Institute. All curriculums are based on the achievement of the candidate. Only active coaches can qualify for this level. You need to meet four of the seven following criteria to obtain the IMCC qualification: • Train a medalist at the Olympic Games

4. Know Advanced Strength Training Techniques 5. Learn Stretching Techniques

• Train a medalist at the Senior World Championships

6. Understand the Fundamentals of Plyometrics and Speed Progressions

• Participate officially as a coach or athlete at the Olympic Games or World Championships

PICP Level 4 represents one of the final steps of the PICP for coaches and is designed for those working with high performance athletes and for those interested in pursuing a successful career in coaching. Level 4 consists of Six Tasks. Coaches will learn new tools that assist in the training of national caliber athletes. They need to successfully complete the tasks Only active coaches qualify for this level. You need to complete the six tasks and have two of the 5 criteria to obtain the ICC qualification: • Participate officially as a coach or an athlete at the Olympic Games

• Train a World Record Holder in a recognized discipline • Train an athlete who wins a distinguished award in the professional league: i.e. Norris (NHL), Cy Young (MLB) • Develop course material for the PICP • Work as a National Coach for 5 years * Note: World Championships are for recognized disciplines where coaching is a factor: i.e. track and field, alpine skiing, volleyball, etc... Examples of sports not recognized are: ice dancing, speed skiing.

• Participate officially as a coach or an athlete at the World Championships • Participate officially as a coach on the World Cup circuit • Coach an athlete to the Senior World Championships • Coach an athlete to the Olympic Games • Coach an athlete on the World Cup circuit

4

Introduction

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Classification of Strength Qualities

strength can be classified into many different types, each defined by differing capabilities of the neuromuscular system and different time frames of strength expression. Some types of strength can be defined even more specifically by the type of muscular contraction. This chapter classifies these capabilities and defines these contraction types.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Chapter 1

PRE-TEST

1. Maximal involuntary strengtii is another term for which of the following? A. maximal strength B. limit strength C. fascia strength D. explosive power

neuromuscular system to produce the greatest possible force in the shortest possible time frame? A. reactive strength

2. How many types of maximal voluntary strength are there? A. 3

7. Which of these is a plyometric activity? A. depth jumping B. bounding C. hurdle hops

B. 4 C. 15 D. 16

B. speed-strength C. compensatory acceleration D. B and C

D. All the above 8. The athlete's tolerance level to fatigue in strength performance of longer duration is related to what term? A. aerobic volume B. strength endurance C. anaerobic endurance D. neuromuscular volume

3. Which of these activities best represents an isometric contraction? A. the set position in sprinting B. the shift phase of a roundhouse uppercut C. the lowering phase of a bench press D.B and C 4. The maximal stimulus to the neuromuscular system is achieved by what type of contraction? A. concentric B. isometric C. helvetica D. eccentric

9. Optimal strength can best be described by which of the following definitions? A. the maximal force an athlete can generate, irrespective of bodyweight and time of force development B. the optimal level of maximal strength needed for a particular sport C. the capacity to develop a vertical rise in force once movement has been initiated D. the ability to maintain postural balance in acyclic activities

5. Isokinetic strength training would be most appropriate for which sport/s? A. canoeing B. swimming C. ice squash D. Aand B 6. What term is used to represent the ability of the

10. In what phase is intensity the main stressor? A. accumulation phase B. intensification phase C. Gamma phase D. Both Aand B

a-OI. a-6 9-8 Q-L a-9 a-9 a-t'V-e V-3 an sjeMsuvisai-eJd 6

Chapter 1

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

C HAPTER 1 In certain sporting movements, such as moving out of starting blocks in sprinting, an isometric contraction in the set position precedes a concentric contraction, but there is no external movement.

Classificatidn of Strength Qualities Experimental research and empirical evidence have shown over and over that the amount of resistance (load) used for a specific exercise is probably the most important variable in resistance training (McDonagh & Davies 1984, Spassov 1988). In other words, the level of tension imposed upon the muscle is critical for obtaining a strength response. The degree of loading is usually described in terms of repetitions maximum (RM). For instance the maximal weight that can be lifted correctly four consecutive times without significant rest would be known as 4RM. The relationship between repetitions and the maximum is known as the 1RM continuum. Strength can be classified into many different types, each defined by differing capabilities of the neuromuscular system and different time frames of strength expression. Some types of strength can be defined even more specifically by the type of muscular contraction. This chapter classifies these capabilities and defines these contraction types. Limit Strength. The peak force or torque the neuromuscular system is capable of exerting in a single maximal contraction. Limit strength is typified by a survival (instinctual) response to a life-threatening situation that involves little or no prior thought or preparation. Limit strength is also known as maximal involuntary strength. IVIaximal Strength. The peak force or torque the neuromuscular system is capable of producing in a single maximal voluntary contraction, irrespective of the time element. There are three types of voluntary maximal strength, one for each type of muscular contraction: isometric, concentric and eccentric. Isometric (Static) Contraction. A muscle develops tension while its length remains unchanged, thus producing no external movement. In other words, a muscle develops tension without a change in joint angle. However, the muscle belly and accompanying fascia do shorten internally during the process of developing tension, but this shortening in the agonist is countered equally by a shortening in the antagonist.

Concentric Contraction. The muscle develops tension and shortens, causing movement to occur During a chin-up, the joint angle at the elbow is decreased from 180 degrees to 15 degrees as the biceps works concentrically, resulting in an elevation of the body. Eccentric Contraction. The muscle lengthens while producing tension, thus braking or controlling the speed of movement. This contraction is exemplified by the action of the quadriceps during the lowering phase of the squat. An eccentric contraction of the biceps occurs by lowering the body from the completed chin-up position, with the elbow joint angle increasing from 15 degrees to 180 degrees. During the positive phase in the bench press, the triceps contract concentrically as the joint angle at the elbow increases, but contract eccentrically as the joint angle decreases during the return phase (the weight moves up, and then down, respectively). The highest forces that the human body is voluntarily capable of occur during an eccentric contraction, i.e., forces of 40 to 50 percent above values produced by concentric contractions. Maximal eccentric strength exercises provide maximal stimulus to the neuromuscular system, but at a cost to the athlete of greater levels of muscle soreness. Isokinetic Contraction. Literally, "same speed," meaning that the muscle performs a maximal contraction in moving the joint at constant speed throughout the full range of motion. With an isokinetic action the contraction is maximal throughout the range of motion: thus, the resistance against which the muscle works varies depending on the length of lever arm offered by the changing joint angle. An accommodating resistance apparatus allows a constant and predetermined speed of movement. The force exerted by the contracting muscle must be maximal during an isokinetic contraction. Some isokinetic devices also allow the maximum speed of contraction to be preset and thereby enable the simulation of contraction speeds required by a specific sport. Isokinetic strength training is most specific to the so-called isokinetic sports, such as swimming.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Chapter 1

7

synchronized swimming, canoeing and kayaking, where acceleration occurs against the resistance provided by water (i.e., water is an isokinetic medium). It has low specificity in sports such as sprinting, jumping and throwing, where acceleration against gravity plays a major role. However, it does provide the option in any sport of exposing the nervous system to a different stimulus for all athletes, thus adhering to the principle of variety.

per unit of time; the ability of the neuromuscular system to continue developing the already initiated force as quickly as possible; the rate at which one can develop maximal or peak force.

Maximal strength plays a major role in sports where great external resistance must be overcome, such as hammer throwing, shot-putting and weightlifting. Its importance as a determinant of athletic performance diminishes as the duration of the event increases. For example, swimming for 50 meters requires more maximal strength than swimming for 1500 meters. As Table 1.1 indicates, strength requirements vary greatly from one sport to another. Sports of an intermittent nature (such as racquetball), which require intense bursts of power interspaced with lower-intensity recovery periods, are also dependent on high levels of maximal strength.

Reactive Strength. The ability to quickly switch from an eccentric contraction to a concentric contraction. This is also known as the stretch-shortening cycle. Reactive strength regulates performance in sports where stretch-shortening activity of the musculature is great, e.g., volleyball, basketball and weightlifting.

Speed-Strength (power or fast strength, elastic strength). The ability of the neuromuscular system to produce the greatest possible force in the shortest possible time frame. It is the capacity of the neuromuscular system to overcome resistance with the greatest contraction speed possible. Speed-strength is a high priority in most cyclical sports, such as in the field events; in the sprinting, kicking, jumping and throwing activities of team sports; and in the starts and acceleration phases of sprinting, cycling, rowing, cross-country skiing, ice skating and kayaking. Speed-strength encompasses three other strength qualities: starting strength, explosive strength and reactive strength. Starting Strength. The capacity to generate maximal force at the beginning of a muscular contraction; the capacity to overcome resistance and initiate movement. Starting strength is of importance in movements that require great initial speed, such as boxing blows and racquetball thrusts. Starting strength is a key determinant of performance in sports where the resistance to overcome is relatively light. It is dependent on the number of motor units accessed at the beginning of the contraction. Explosive Strength. The capacity to develop a vertical rise in force once movement has been initiated, measured in terms of the increase in force

8

Chapter 1

Explosive strength is a key determinant of performance in sports where the resistance to overcome is relatively great, such as wrestling, hammer throwing and shot-putting.

Plyometrics. A form of training that utilizes fast eccentric contractions followed by explosive concentric contractions. Such activities as bounding, depth jumping and certain forms of medicine ball work satisfy this requirement. The term "plyometric" refers to the enhancement of force development of a concentric contraction that occurs when it is immediately preceded by a rapid eccentric contraction. As a training method, plyometrics bridge the gap between pure strength training and speed-strength training. This training method aims at producing the explosive-reactive movements inherent in takedowns in wrestling and in jumping, throwing and sprinting. Strength Endurance (muscular endurance). The athlete's tolerance level to fatigue in strength performances of longer duration. It is the capacity of a muscle to maintain consistent force output with repeated contractions over time at a percentage of maximal strength superior to 30 percent, the capacity of muscles to resist fatigue while generating force over a period of time. Strength endurance is characterized by high strength levels coupled with high levels of endurance. It is of particular importance in cyclical endurance events, such as rowing, cross-country skiing, swimming and canoeing/kayaking, where the ability to overcome exceptional resistance must be maintained over long periods. It also plays a key role in sports or events of a cyclical nature, such as gymnastics, wrestling, boxing, judo, downhill skiing and most team sports. Absolute Strength. The maximum force an athlete can generate, irrespective of bodyweight and time of force development. Bodyweight and performance are closely correlated in athletes where absolute strength is an important physical quality, such as throwers and

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Discipline

Qualification

Full Squat in kg

Bench Press in kg

Weightlifting

220 kg jerk

285

Shot Put

20 m

235

200.0

Hammer Throw

72 m

225

190.0

Sprint

9.78 s

200

190.0

Cycling

Sprint

205

97.5

Bobsleigh

Olympic team

200

140.0

Hammer Throw

60 m

180

150.0

Judo (86 kg)

Olympic team

180

140.0

Alpine Ski

National team

170

80.0

Speed Skating

40.5 s

150

-

Shot Put

14 m

140

115.0

Decathlon

8,000 points

145

110.0

Decathlon

7,500 points

130

95.0

Rowing

National class

140

90.0

Badminton

National league

95

65.0

70.0 (100)

TABLE 1.1 Maximal strength performances of male athletes in different sports and with different levels of qualification. (Modified from Letzeiter & Letzeiter 1986, Poliquin 1988).

American football linemen. These athletes can use maximal strength gains through hypertrophy methods. Relative Strength. The maximum force an athlete can generate per unit of bodyweight irrespective of time of force development. High relative strength is of critical importance to performance in sports in which athletes have to move their entire bodyweight, e.g., jumps, gymnastics and sports that involve weight classes, such as judo, wrestling and boxing. Strength training for these athletes should aim at improving the neural drive (maximal weights/nervous system methods). Optimal Strength. The optimal level of maximal strength needed for a particular sport (any further increase in maximal strength would not improve performance). In sports such as powerlifting, where strength is expressed at slow speeds, the level of optimal strength is open-ended; that is, the more strength the athlete has, the higher the sports performance. In sports where motor skill predominates, such as table tennis, the levels of optimal strength are quite low, since maximal strength and performance are not highly correlated in these sports. Table 1.1 illustrates the different levels of strength commonly found in elite athletes.

Accumulation Phase. A training phase where the main stressor is volume. Increased muscle crosssection or increased strength endurance levels are sought in this phase. Intensification Phase. A training phase where the main stressor is intensity. Increases in relative strength or speed-strength are sought in this phase. In strength training the total volume of work varies considerably from one sport to another. What represents intensification for one sport is accumulation for another. For example, when synchronized swimmers are working in the 6-8RM range, they are doing intensification work; for weightlifters this range represents accumulation.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Chapter 1

9

The Four Strength Qualities

RELATIVE

FUNCTIONAL

Athletes who need high levels of relative strength include gymnasts, high jumpers, short track speed skaters, and sports that involve weight classes, such as judo, wrestling and boxing.

HYPERTROPHY

Athletes who need high levels of functional strength include football skill positions, sprinters and baseball players.

ENDURANCE

Athletes who need high levels of hypertrophy include football lineman and shot putters.

Athletes who need high levels of strength endurance include rowers, cross-country skiers, swimmers, canoeists, kayakers and figure skaters.

PICTURES 1.1-1.4 10

Chapter 1

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Manipulating Reps for Optimal Strength Gains

The first step in designing workout programs should be deciding how many reps to perform. The selection of reps affects all other components of a workout. Sets, tempo, rest intervals and even exercise selection are influenced by the number of reps performed.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Chapter 2

PRE-TEST

1. What determines how much tension is imposed on a muscle? A. how much weight is lifted

6. MUA is an acronym for what exercise term? A. muscular unit activity B. motor-unit activation 0. motor-unit acceleration D. none of the above

B. friction of the muscle fibers during muscular contraction C. volume

7. What is the optimal intensity zone for a single muscle group? A. 50-70 percent of maximum B. 70-80 percent of maximum C. 70-85 percent of maximum D. none of the above

D . B and C 2. What is the effect of reducing the speed of movement of an exercise? A. increase in the time a muscle is under tension B. increase of muscle friction C. increase in the intensity of the exercise D. increase in the activation of Nelson motor units 3. What is a simple way to describe the intensity of an exercise? A. neuromuscular manipulating B. repetition maximum (RM) C. set maximum (SM) D. volume/intensity ratio 4. What is a common way to explain the relationship between reps and sets? A. accumulation

8. Which of the following rep brackets would best apply to functional training? A. 1-5 reps B. 6-8 reps C. 10-12 reps D. 10-15 reps 9. A 3011 tempo would yield a time-under-tension value of how many seconds? A. 4 B. 5 C. 6

B. Orion sequence C. co-dependent

D. 7

D. 1RM continuum 5. Which of the following is true? A. Low repetitions produce greater gains in maximal strength. B. High repetitions produce greater gains in maximal strength. C. The capital city of Iran is Iraq.

10. A 301X tempo would yield a time-under-tension value of how many seconds? A. 4 B. 5 C. 6 D. 7

D. Low repetitions produce greater gains in strength-endurance.

v-01 a-6 a-8 a-z a-9 v-9 a-t^ a-e v-z v-i. sjbmsuv isej-ejd 12

Chapter 2

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Manipulating Reps for Optimal Strength Gains There is an abundance of peer-reviewed literature that suggests the amount of resistance used for a specific exercise is probably the single most important variable in strength training (McDonagh & Davies 1984; Fleck & Kraemer 1987). How much weight is lifted (the load) determines how much tension is imposed upon a muscle, and how much tension is imposed upon a muscle determines the strength training response. Because the number of repetitions performed influences how much an athlete can lift, this chapter will review the basic principles for selecting reps. I've come up with 24 principles, many that overlap and all of which are important.

those performed by strength-power athletes, according to the universally accepted definition of "intensity." To increase training intensities using conventional resistance training, a coach can either have his or her athletes work at a higher percentage of maximum ability (lifting heavier weights) or have them move the weight faster during the concentric portion of an exercise. Regarding this second point, proponents of the "super-slow" weight training programs often claim that their protocols are more intense than conventional programs. Not quite. Reducing the speed of movement of an exercise merely increases the time a muscle is under tension, not the intensity.

I suggest you read this chapter several times and review it periodically, as the information I'm about to share with you is especially important and immediately applicable to training.

The intensity of an exercise can be described in terms of repetitions maximum (RM). For example, the maximum weight that can be correctly lifted four consecutive times without significant rest would be known as the 4RM. The relationship between reps and repetition maximum is known as the 1RM continuum (Fig. 2.1).

Principle 1: The number of reps for a given time under tension dictates the training effect

Note: For this standard terminology, all reps are performed at a moderate tempo for the eccentric range (3-4 seconds) and as rapidly as possible for the concentric contraction.

How much weight an athlete lifts during a set gives the coach immediate feedback about how closely athletes are working to their maximum capacity. The concept of workout intensity is often misunderstood because bodybuilding magazines use the term "intensity" to describe workouts that are especially difficult. But the fact is, because bodybuilders use relatively lighter weights (compared to powerlifters, Olympic-style weightlifters and other athletes involved in strength-power sports such as football), bodybuilders' training cannot be as intense. It's not that bodybuilders' training is easy but that their workouts are not as hard on the nervous system as

Although the number of reps an athlete performs influences the training effect (Fig. 2.2), it's also important to consider the speed at which these reps are performed. Unfortunately, in the strength training literature most researchers have failed to take into consideration the effects of different repetition speeds, assuming that all reps are performed at roughly the same tempo. The number of repetitions you select will fall on what's called a neuromuscular axis (Fig. 2.3). This theory states that for a given tempo of execution, lower repetitions emphasize neural adaptation and higher repetitions emphasize muscular adaptation. The scientific basis for this premise has been proven

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

Chapter 2

13

1RM CONTINUUM

100

90

E 3 E 'S ro Z

Rowers

80

# 70

Normal

60 1

2

3

4

5

6

7

8

9

1 0

1 1

1 2

Repetitions FIGURE 2.1 The relationship between reps and the one-repetition maximum is known as the 1RM continuum. time and again: Groups training with low repetitions achieved greater gains in maximal strength; groups training with high repetitions achieved greater gains in strength-endurance.

Principle 2: Maximal voluntary contractions are essential to the strength training process The foundation of all successful resistance training programs is the inclusion of maximal voluntary contractions (Fleck & Schutt 1985, MacDougall 1986). Maximal voluntary contractions can be defined as "the attempt to recruit as many motor units as possible to develop force." This definition has some limitations, however, because neural mechanisms may inhibit an athlete's ability to exert maximal force. A maximum voluntary contraction does not necessarily equal a 1RM load. It could mean the performance of the last repetition of a 6RM load, wherein the 7th repetition is impossible to perform. Therefore, the last repetition of the set is accomplished by a muscle reaching a fatigued state, at which point maximal force is produced.

maximums, MUA increases with each subsequent submaximal contraction, becoming maximal with fatigue. The use of repetition maximums complies with the principle of overload because the muscle must exert force against a resistance it normally does not encounter. In other words, maximal effort must be exerted to achieve maximal MUA, which will stimulate neural adaptations and lead to enhanced strength. If you accept the idea that one of the most important physiological factors in strength training is maximal MUA, an effective way to strength train would be the rest-pause method. With the rest-pause method the athlete begins with a 1RM load, causing all motor units to be fully activated. Because fatigue would prevent the athlete from lifting this weight again, the weight is reduced slightly (2-5 percent) so that he or she can perform another repetition. Although the weight is lighter, maximal MUA would occur because the athlete is fatigued from the previous rep (Fig. 2.4). The process would be repeated, usually for no more than a total of 8 reps.

Working with 1RM loads enables an athlete to achieve maximal motor-unit activation (MUA) with each contraction. With a greater number of repetition 14

Chapter 2

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POLIQUIN TRAINING EFFECT CURVE

u u

I Relative

lU OI c c

I Functional

ro I.

I-

Hypertrophy

t*-

o

IEndurance

^ ® ®

1213

Repetitions

To 16 17 la

® —

Endurance Relative

FIGURE 2.2 The Poliquin Training Effect Curve illustrates how the number of reps influences the training effect.

NEUROMUSCULAR AXIS

100

Metabolic Adaptations

FIGURE 2.3 The Neuromuscular Axis illustrates that lower reps emphasize neural adaptation, and higher reps emphasize muscular adaptation.

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Principle 3: Use 70 to 100 percent of maximum capacity to develop maximal strength

Principle 4: The range in repetitions for strength training decreases with training age

According to leading experts in strength training, the best way to develop maximal strength is to use weights that allow an athlete to perform 1-12 reps at 70-100 percent of the athlete's maximum (Feser 1977; Letzeiter & Letzeiter 1986; McDonagh & Davies 1984) (Fig. 2.5). There is, however, controversy as to what is considered minimum intensity.

Training age influences the 1RM continuum. Training age refers to the number of years an athlete has been participating in serious strength training. If an athlete has been strength training seriously for one year, that athlete has a training age of one; if it's two years, that equals a training age of two, and so on.

Some sport scientists believe the minimum intensity level in strength training is 75 percent (Harre et al. 1989), while others suggest a minimum intensity as low as 60 percent (Allsen et al. 1984; MacDougall 1986). Although beginners (and especially women) can often make excellent progress using 60 percent intensities, this intensity level may be better suited for the development of muscular endurance (Letzeiter & Letzeiter 1986; Schmidtbleicher 1985). The bottom line is that there is an optimal threshold of intensity required to stimulate strength gains, and as such a coach must closely monitor and adjust intensity levels and repetition ranges.

The average beginning weight trainee can often perform a 20RM at 75 percent of maximum. After one year of training he or she may be down to 10RM for the same percentage, and after five years the same athlete may barely be able to perform 4RM (Table 2.1). Also, differences in the 1RM between sexes have been demonstrated (Table 2.2), as well as differences between individuals (Chernik 1983, Poliquin & Leger 1990). Applying this knowledge to the development of maximal strength, a male athlete with a training age of one year who can bench press 200 pounds may be able to do 12 reps at 140 pounds (70 percent of max). By the time this athlete can bench press 400 pounds, he may be able to complete only 6 reps at his new 70

MOTOR-UNIT ACTIVATION

100

Pounds

100% MUA

1

2

3

4

5

6

Repetitions

FIGURE 2.4 This graph demonstrates how fatigue can influence motor-unit activation. 16

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DEVELOPMENT OF MAXIMAL STRENGTH

FIGURE 2.5 The leading experts in strength training have determined that the best way to develop maximal strength is to use weights at 70-100 percent of the athlete's maximum. Lighter weights may cause an athlete to lose strength. percent of maximum, which in this case is 280 pounds. Because it is generally agreed upon in the strength training community that 70 percent of maximum is the minimum threshold for strength development, it would not be wise to use programs that emphasize weights lower than 70 percent (or repetitions higher than 6), as the weight would be too light to elicit a strength response (Fig. 2.6).

Principle 5: The intensity-zone repetition bracket is specific to the muscle The 1RM continuum varies greatly among muscle groups. At 12RM in the bench press an athlete may be working at 70 percent of maximum, but at 12RM for the leg curl he or she may be working at only 57 percent of maximum. And for lower-body exercises with a high stretch-shortening cycle, such as the leg press, some athletes may be able to complete as many as 65 repetitions at 70 percent of maximum (Fig. 2.7)!

Principle 6: Long-term aerobic work modifies the IRIVI continuum Athletes who compete in events in which there is a high cyclical component often can perform abnormally high repetitions at a very high percentage of maximum. Australian rowers have been shown to be able to complete 12 reps at 97 percent of their maximum, in contrast to the average athlete who may be able to complete only 1-2 repetitions at that percentage (Fig.

2.8).

Principle 7: The number of repetitions is the loading parameter that athletes adapt to most quickly Because the body adapts very quickly to a given rep range, frequent variation in rep prescriptions is necessary to ensure optimal progress. I've found that most athletes adapt to a given number of repetitions in six workouts. After six workouts the rate of progress is so insignificant that it is often futile to continue the same program. One approach to program design I particularly like is to use a given rep bracket for two workouts, lower it by 1 rep for two workouts and then lower it again by

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Chapter 2

17

FIGURE 2.6 As an athlete's training age increases, lower reps with heavier weights are necessary to elicit a strength response.

another rep for one or two workouts. I've had great success using this approach with the more than 70 National Hockey League players I've trained and with track stars Michelle Freeman and Carlette Guidry (Fig. 2.9). Here is one example of such a progression: Workouts 1-2: 4 sets x 6-8 reps Workouts 3-4: 5 sets x 5-7 reps Workouts 5-6: 5 sets x 4-6 reps

Principle 8: Individualize the rep prescription The unique qualities of the individual athlete must be addressed when designing a workout. Some athletes respond better to rapid changes of reps and sets (every 1-2 weeks), while other trainees respond better to less rapid changes (every 3-4 weeks). Many factors that influence the rate of adaptation to training are genetic, including muscle fiber makeup, systemic recovery rate and hormonal response. I have also found that athletes in the so-called nervoussystem sports (such as the throws and the 100-meter sprint) adapt much more rapidly to strength-training prescriptions (Fig. 2.10).

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When helping Cathy Millen prepare for her onslaught of powerlifting world records, I wrote a training program for her in which the rep bracket was changed downward every two workouts. In contrast, for Olympic bobsleigh gold medalist Pierre Lueders, who established start records worldwide, I wrote programs in which a complete overhaul of the loading parameters occurred every training session. The difference between Cathy's and Pierre's training was necessary because Pierre's sport required him to be more explosive than Cathy.

Principle 9: Elite athletes must pay attention to specificity of contraction force Repetitions in the 1RM to 5RM range increase maximal strength with minimal gains in muscle mass. Reps in the 8RM to 15RM range produce greater hypertrophy gains with less effect on maximal strength. Reps between 6RM and 7RM produce equal changes in hypertrophy and strength. But these are general guidelines. Coaches must pay special attention to specificity of contraction force. When training athletes with several years of lifting experience, low repetitions (1-5) must be used with high loads (85 percent or higher) for both

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UPPER BODY UP TO 12 REPS

LOWER BODY UP TO 65 REPS

FIGURE 2.7 The 1RM continuum varies greatly among muscle groups. As such, the most effective repetition ranges for lower-body exercises such as the leg press are much higher than for upper-body exercises such as the triceps extension.

1 RM CONTINUUM

100 E

3

E

•>< n>

Endurance

Z

Normal 5 6 7 8 9

10 11 12 13

15 16 17

18 19 20

Repetitions FIGURE 2.8 Athletes who compete in sports in which there is a major cyclical component, such as rowing, can perform abnormally high repetitions at a very high percentage of maximum.

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19

REPETITIONS MAXIMUM IN THE SCOTT CURL 1 Mean

ELITE

1 Mean

n SD

NOVICE

—1 SD

Ratio

90%

2.48

1.27

4.29

1.14

0.58

85%

4.59

1.44

6.28

1.37

0.73

80%

6.28

1.88

8.23

1.79

0.76

75%

8.55

2.52

10.42

2.16

0.82

70%

10.84

2.66

12.52

2.08

0.87

50%

23.64

3.79

33.44

4.29

0.71

TABLE 2.1 Repetitions Maximum in tlie Scott Curl Achieved at Loads Corresponding to 50-90% of 1RM.

ELBOW-FLEXION STRENGTH 11 Mean

MALE

FEMALE

11

Mean

SD

SD

Ratio

409.0

90.0 ***

190.0

33.0

2.15

90%

3.5

1.9 NS

3.7

2.2

0.95

80%

8.0

2.6 NS

9.1

4.5

0.88

70%

12.0

2.3*

17.0

6.2

0.71

60%

20.0

6.6 **

33.3

7.8

0.60

50%

34.8

66.5

27.2

0.52

1RM(N)

14.2

TABLE 2.2 Elbow-Flexion Strength and Number of Repetitions Achieved at Loads Corresponding to 50-90% of 1RM (*p 5 « o u o CQ r(0 (U LU Q Q. — Z O o< N

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111 K.

The Poliquin International Certification Program - Theory 1 Manual © Poliquin Performance Center 2010

N

UJ Z Li- Q£ > OO 3O N l^UJ ^ q;

Chapter 4

FIGURE 4.1 The length of the rest interval is dictated by the training goal. To maximize impact on the nervous system, full recovery is recommended.

59

RECOVERY COMPARISON OF THE NERVOUS SYSTEM AND THE MUSCULAR SYSTEM

Time in Seconds • Muscular

• Nervous

FIGURE 4.2 The nervous system takes five to six times longer to recover than the muscular system.

HORMONAL RESPONSE VS. REST INTERVALS

FIGURE 4.3 When repetitions are low and the length interval is long, there is minimal hormonal response.

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TRAINING THE ALACTIC POWER SYSTEM

Atactic Power

Lactic

rapacity Pow

Capacity Power

Rest

1 :30

1 : 15

1:3

Ratio

1 ;50

1 :29

1:4

fapaci

FIGURE 4.4 Work-to-rest prescriptions to develop the various energy systems.

a highly coordinative nature, such as split jerks and power snatches, need far longer rest intervals than simple isolation exercises such as rotator cuff work. Olympic lifts and their variations demand very precise patterns of force application and smooth coordination as opposed to machine exercises, which are relatively no-brainers. Again, this explains why heavy dumbbell pressing work requires longer rest intervals than heavy barbell pressing work. Another example would be single-leg dumbbell calf raises versus seated one-leg calf press.

Principle 9: Pairing antagonistic muscles allows for greater motor unit recruitment, shorter rest intervals and greater total volume done per training session By having the antagonistic pairs contracting alternately (e.g., flexion followed by extension) instead of employing agonist contractions alone (precontraction of antagonists), the ability to achieve full motor unit activation (MUA) in a muscle contraction is often enhanced. This has the added benefit of allowing you to double the workload per training unit. A good plan

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PICTURES 4.3 & 4.4 Intra-set pause should be taken at the advantageous position of the exercise to increase workout intensity. is to alternate exercises working agonist muscles with exercises working antagonistic muscles together, while respecting long rest intervals. For example, after doing a 3RM set of close-grip triceps presses, rest 2-3 minutes, perform a heavy set for the antagonist muscle (e.g., a 3RM to 4RM set of dumbbell curls for the biceps), rest another 2-3 minutes and repeat the above procedure for the required number of sets. By training in this fashion, an athlete can do greater tonnage per training unit, as alternating antagonist pairs has been shown repeatedly to lower drop-off curves more effectively than traditional standard sets even with complete rest intervals. The paired muscle groups are normally in opposite motor patterns. For example, overhead presses are alternated with forms of chins-ups, and lying forms of presses are alternated with rows. You do not necessarily need to pair large motor patterns with other large ones. For example, deadlifts can be alternated with tibialis raises, and chin-ups can be alternated with rotator cuff work.

Principle 10: The length of the rest interval is a function of the tempo prescribed Another factor that influences rest interval selection is the cadence at which it is performed. Although there is a scarcity of research in this particular area, you may consider total time under tension of a given set before prescribing the proper rest interval. Given that information, you would prescribe a rest interval that is inversely proportionate to the total time under tension

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of that set. For example, there would be significant differences in the nature and the extent of the energy substrate for sets of single repetitions in the chinup done at a 5:0:1:0 tempo versus reps done at a 30:0:30:0 tempo.

Principle 11: The length of the rest interval is a function of the training age Tolerance to short rest intervals with loads in the 60-80 percent range (6-20 reps) is a function of years of accumulated training. Short rest periods are linked to greater psychological anxiety and fatigue, and the lactate buildup resulting from this type of training is tolerated by only the well-conditioned athlete. Consequently, shortening the rest intervals when working with 10RM loads should be done progressively as the buffering mechanisms adapt to increased muscle and blood lactate concentrations. I believe that rest intervals have to be shortened for only the advanced trainee, as lactate buildup will interfere with the maintenance of proper technique in the learning trainee. Even in neural training, rest intervals can be progressively shortened with no reduction in training weight. Adepts of the Westside Barbell Club style of training and the Bulgarian lifters are the living proof of the trainability of this physical quality.

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PICTURE 4.5 To develop maximal strength, the intra-set rest intervals for a high fast-twitch individual should never exceed 15 seconds when training on complex compound exercises such as the squat.

Principle 12: Short, intra-set rest intervals recruit higher-threshold motor units The rest interval between repetitions within a series has received very little attention from the strength training community, yet it is an extremely important loading parameter. Experience in the gym over the last 50 years, also confirmed by scientific research during the last two decades, has clearly shown that taking small intra-set rest intervals in an advantageous angle of execution permits the recruitment of higherthreshold motor units (Picture 4.3 & 4.4). For a given submaximal force of contraction, motor unit activation is greater for repeated (intermittent) contractions than for sustained contractions. For the development of maximal strength, the intra-set rest interval should never exceed 15 seconds, and that is only for high fast-twitch individuals training only on complex compound exercises (Picture 4.5). Both the experimental and practical settings have confirmed this finding. That is why authors who recommend 20 pauses in cluster training have obviously no clue about how to train athletes.

Principle 13: The aerobic base is not a factor in strength development The higher the aerobic base of an athlete, the shorter the rest interval the athlete will want to take. However, this practice is a double-edged sword, as the aerobically fit trainee is normally weaker. Also, it is the author's experience that these athletes have a hard time grasping the concept of resting for a long time between heavy sets to bring about neural adaptations. For example, rowers and boxers will complain that they are not sweating enough when doing relative strength training and "there must be something wrong" with the training process. The work of Cooke et al. (1997) suggest that V02 max is a poor predictor of metabolic recovery rate from high-intensity exercise, and differences in recovery rate observed between individuals with similar V02 max imply that other factors such as peripheral adaptations and muscle fiber type influence recovery. The rate of recovery may be influenced to a greater extent by aerobic adaptation within the muscle and may or may not be associated with V02 max.

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Principle 1 The length of the rest interval is dictated by the training goal. Chiu et al. 2004, Willardson & Burl^ett 2005, IVIatuszal^ et al. 2003, Pincivero et al. 2004, Pincivero & Campy 2004, Pincivero et al. 1999, 1997 Principle 2 The nervous system takes five to six times longer to recover than the muscular system Chiu et al. 2004, Haddock & Wilkin 2006, Kawamori & Haff 2004, Matuszaket al. 2003, Hakkinen 1989 Principle 3 The length of the rest interval dictates the hormonal response to a given workout Paulsen et al. 2003, Raastad et al. 2000, Smilios et al. 2003; Abdessemed et al. 1999; Pincivero et al. 2004; Pincivero & Campy 2004; Pincivero et al. 1999, 1997; Ahtianen et al. 2005; Fry et al. 1994, 1998; Hakkinen 1989; Richmond & Goddard 2004; Willardson & Burkett 2006a, 2006b; Willardson 2006 Principle 4 When training the alactic power system, the longest rest intervals are indicated Cronin & Crewther 2004, Willardson & Burkett 2005 Principle 5 The length of a rest interval is a function of the magnitude of the range of motion Willardson & Burkett 2005, Matuszak et al. 2003, Abdessemed et al. 1999, Pincivero et al. 2004, Pincivero & Campy 2004, Pincivero et al. 1999, 1997

al. 2004, Matuszak et al. 2003, Willardson & Burkett 2005, Richmond & Goddard 2004, Willardson & Burkett 2006a, 2006b, Willardson 2006 Principle 9 Pairing antagonist muscles allows for greater motor recruitment, shorter rest intervals and greater total volume done per training session Newton & Alen 1998, Chiu et al. 2003 Principle 10 The length of the rest interval is a function of the tempo prescribed Willardson & Burkett 2005, Abdessemed et al. 1999, Pincivero et al. 2004, Pincivero & Campy 2004, Pincivero et al. 1999, 1997 Principle 11 The length of the rest interval is a function of the training age Kawamori & Haff 2004, Kraemer et al. 1999, Kraemer etal. 1998, Hakkinen et al. 2000, Izquierdo et al. 2001 Principle 12 Short, intra-set rest intervals recruit higherthreshold motor units Willardson & Burkett 2005, Matuszak et al. 2003, Hakkinen 1995, Kang et al. 2005, Lawton et al. 2006 Principle 13 An aerobic base is not a factor in strength development Leveritt et al. (1999)

Principle 6 The length of the rest interval is a function of the amount of muscle mass recruited Kawamori & Haff 2004, Matuszak et al. 2003, Abdessemed et al. 1999, Ahtianen et al. 2005, Richmond & Goddard 2004, Willardson & Burkett 2006a, 2006b, Willardson 2006 Principle 7 The length of the rest interval is a function of the size and strength levels of the athlete Jackson et al. 1990, Taaffe et al. 1996, Ahtianen et al. 2005 Principle 8 The length of the rest interval is a function of the neurological complexity of the exercise Chiu et

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THE SCIENCE DF TEMPO

Tempo is the least understood of all the strength-training loading parameters and the one most associated with popular myths: Slow training is best! Fast training is dangerous! Fast training is the only way to train fast-twitch fibers! This chapter teaches you the principles that regulate tempo of execution prescription while dispelling the myths.

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65

PRE-TEST

1. What does the first number represent in the tempo prescription 4210? A. eccentric lowering B. stretched position C. concentric contraction D. pause in the contracted position 2. What does the second number represent in the tempo prescription 4210? A. eccentric lowering B. the pause in the stretched position C. concentric contraction D. pause in the contracted position 3. Is training at slow speeds disadvantageous to power development? A. yes B. no C. only with advanced athletes D. all the above except A, B and C 4. How could you increase the degree of intramuscular tension during a bench press? A. shorten the rest intervals B. use lifting chains C. use a smaller-diameter barbell D. B and C 5. For maximal strength development, the resistance must be heavy enough that the concentric contraction takes roughly how long? A. 0.3-0.5 seconds B. 0.4-0.7 seconds C. 0.5-0.8 seconds D. 0.8-1.0 seconds 6. High-intensity, slow-speed training using

isokinetic loading is associated with increases in which of the following? A. muscle glycogen B. CP, ATP, ADP C. CP, ATP, IRS D. Aand B 7. Slow-tempo work is best applied to which of the following exercises? A. squats B. push jerks C. power snatch D. clean pulls 8. What can be said about the relationship between maximal strength and speed of movement? A. They are negatively correlated. B. They are positively correlated. C. They are inversely proportionate to magnitude of the training load. D. They're just friends. 9. When using eccentric contractions to develop relative strength, what is the maximal time limit of a single set? A. 5 seconds B. 10 seconds C. 10-12 seconds D. 20 seconds 10. Pausing in the advantageous isometric position will favor which of the following? A. muscle glycogen replacement B. high-threshold motor unit recruitment C. low-threshold motor unit recruitment D. Aand B

a-01 a-6 a-8 v-z a-9 v-9 Q-P a-e Q-Z 66

Chapter 5

V-I. sj0msuv isei-ejd

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CHAPTER 5

PRINCIPLES OF TEMPO PRESCRIPTION FOR THE DEVELOPMENT OF MAXIMAL STRENGTH Here is the significance of the tempo symbol. I use a four-digit system to represent the time it takes to complete the different phases of strength training repetition (Figure 5.1). The first number is the eccentric lowering, that is, when you lower the resistance (e.g., going down in the squat or bringing the bar to your chest in the bench press). As a rule of thumb, that is when the muscle is being placed under stretch. During the eccentric contraction the muscle is actually lengthening. The second number is the time of pause in the stretched position. The pause is usually between the eccentric (lowering) phase and the concentric (lifting), phase (e.g., the bottom position in the squat or when the bar makes contact with the chest in the bench press). So the "2" in a 4210 tempo in the bench press would refer to a 2-second pause when the bar makes

contact with the chest. It can also refer to a pause taken during the middle of a concentric range. A 5310 tempo in the standing paused reverse curl would indicate a 3-second pause at a predetermined angle in the concentric range of the reverse curl. The third number is the concentric contraction, that is, lifting the weight (e.g., rising in the squat or pressing the bar at arms' length in the bench press. In this case the muscle is shortening. If X is present in the tempo expression instead of a number, it implies explosive action with full acceleration. The fourth number is the time of pause in the contracted position (e.g., the top of a curl or chin-up). Thus, 2010 in the flat dumbbell press would mean 2 seconds to lower dumbbells, no pause (0), lifting for a count of 1, and no pause at the top.

UNDERSTANDING TEMPO

TEMPO

4 2 1 0 uu u u D) c

CD

W cc Q.

c L_

-I—»

CD

How It Looks: Slow, controlled lowering

(4 seconds down) with a medium (2 seconds)

Q. 0 L_

pause, fast return (1 second to top) and

x Q)

immediately (0 seconds) repeat the lift again.

C

CD CO

Time in seconds

Q.

FIGURE 5.1 A four-digit symbol can be used to prescribe the appropriate tempo that should be used during a weight training exercise.

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67

FIGURE 5.3 Tension is critical for maximal strength development. If maximal strength is the desired goal, highresistance training at slow velocities appears more effective than high velocities with light loads. As another example, in the case of 4211 in the chinup, it would mean 4 seconds to lower yourself to the arms outstretched position, a 2-second pause in the stretched position, raising yourself for a count of 1, and pausing for 1 second at the top.

Principle 1: It is the brain's intent that determines the training effect, not the actual velocity of the bar There is some concern that displacing high loads at slow speeds may be disadvantageous for power development, but these fears are totally unfounded. It is the brain's intent that determines the adaptation to high-speed lifting. In other words, "concentrating on acceleration" while reaching muscle failure will bring about the same adaptation as will lifting at high speed, as long as you concentrate on accelerating the load. The key in power training for athletes is to keep the repetitions low (1-5) so that the high-threshold motor units are recruited. Training with higher reps (e.g., 1012), even though concentrating on acceleration, would still access lower-threshold fibers more so than if the reps were done at a controlled medium tempo. Training with loads moved purposely slow will move the force-time curve towards the right, which translates

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to less power even though the levels of maximal strength may have increased.

Principle 2: Tension is critical for maximal strength development if maximal strength is the desired goal, high-resistance training at slow velocities appears more advantageous than training at high velocities with light loads (Fig. 5.3). This is because high levels of intramuscular tension are the biological stimulus for the adaptive process of strength development. When you reach the upper levels of strength development, you must seek ways to increase the levels of intramuscular tension. This explains the success of training implements that accommodate the strength curve to increase the amount of tension throughout the strength curve. One such example is the use of chains added to the barbell squat to accommodate the ascending strength curve. Another example is the use of bungee cords attached to a bar for training the incline press. Even though science has yet to verify the following, in my experience the best way to achieve the optimal combination of slow velocity and high tension is not to use purposely slow contractions but to use low-reps

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METABOLIC ADAPTATION

Speed FIGURE 5.4 For maximal strength development, the resistance must be heavy enough that the concentric contraction takes roughly 0.3 to 0.5 seconds.

.3 sec to 0.5 sec

85% descending sets (which, of course, are done with a proper warm-up). Here is an example of a descending set for strength athletes: 1 RM @100 percent of maximum Rest 10 seconds, drop load 5 percent 1 RM @ 95 percent of maximum Rest 10 seconds, drop load 5 percent 1 RM @ 90 percent of maximum Rest 3-5 minutes, repeat steps 1-6 another 4-5 times

• 100% Principle 3: For maximal strength development, the resistance must be heavy enough that the concentric contraction takes roughly 0.3-0.5 seconds For maximal strength development, high-threshold fibers must be recruited. High-threshold fibers take a minimum of 0.3 seconds to generate maximal tension (Fig. 5.4). Lifting explosively with light loads will not do much for strength development. A minimum of 85 percent of the 1RM is necessary to elicit a strength response when training explosively. In strength training circles, this refers to the method of maximal efforts, (a.k.a. relative strength training and weightlifter's method).

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Principle 4: Slow-speed lifting brings about more metabolic adaptations than does high-speed lifting High-intensity, slow-speed training using isol