Strength and conditoning methods

DanPartelly · January 27th, 2007, 12:34 PM

Ill write this to address some possible questions regarding the different methods of strength training. I will use the terminology and theories used by professor Vladimir Zatsiorsky, for it is his work which influenced me a lot . This small article wont give you enough to start designing your own programs , but its a start , and it's goal is to open the curiosity in the reader, more than anything else.

Ill begin by introducing the notion of 1RM (one repetition maximum) . It represents the maximal load which can be lifted for 1 (one) repetition before fatigue and fail. It is important for all ppl going thorough strength training to have their 1RM in different lifts estimated, for it is the sole good indicator in selecting loads to work in maximal and supra-maximal methods . 1RM is therefore the load you can load in a set only one time

1. supra-maximal load methods

A weight over 1RM is used.

Concentric supramaximal

This means, one cannot complete a repetition of the exercise with full range of motion, and execute a partial for example a 1/4 . To illustrate , if you never did pull-ups chances are that you cannot raise your body with the head over the bar, which is the full range of motion, but you can maybe pull yourself enough to raise 1/4 of the total range of motion.

Eccentric supramaximal

Recall that in a previous article I stated force developed eccentrically is bigger than the force one can develop in a concentric muscle contraction. Thus a load grater than 1RM can be used . For an example, ill resort again to pull-ups. Chances are that even if you cannot pull yourself in a pullup, you can execute a negative. This means, you start in the high position and you start lower yourself in a controlled manner (eccentric action)

2. maximal load methods

Lifiting a maximal , or very close to maximal load ,over 85% of 1RM. The CNS and neural pathways (very important components of expression of human strength) adapt only to the max loads imposed on them When using such exercises , maximum number of motor units is recruited , rate coding raises, motor units are forced to work synchronously .

DanPartelly · January 27th, 2007, 12:34 PM

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DanPartelly · January 27th, 2007, 12:35 PM

this is a place holder

DanPartelly · January 27th, 2007, 12:37 PM

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January 27th, 2007, 12:34 PM	#1 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	Strength and conditoning methods Ill write this to address some possible questions regarding the different methods of strength training. I will use the terminology and theories used by professor Vladimir Zatsiorsky, for it is his work which influenced me a lot . This small article wont give you enough to start designing your own programs , but its a start , and it's goal is to open the curiosity in the reader, more than anything else. Ill begin by introducing the notion of 1RM (one repetition maximum) . It represents the maximal load which can be lifted for 1 (one) repetition before fatigue and fail. It is important for all ppl going thorough strength training to have their 1RM in different lifts estimated, for it is the sole good indicator in selecting loads to work in maximal and supra-maximal methods . 1RM is therefore the load you can load in a set only one time 1. supra-maximal load methods A weight over 1RM is used. Concentric supramaximal This means, one cannot complete a repetition of the exercise with full range of motion, and execute a partial for example a 1/4 . To illustrate , if you never did pull-ups chances are that you cannot raise your body with the head over the bar, which is the full range of motion, but you can maybe pull yourself enough to raise 1/4 of the total range of motion. Eccentric supramaximal Recall that in a previous article I stated force developed eccentrically is bigger than the force one can develop in a concentric muscle contraction. Thus a load grater than 1RM can be used . For an example, ill resort again to pull-ups. Chances are that even if you cannot pull yourself in a pullup, you can execute a negative. This means, you start in the high position and you start lower yourself in a controlled manner (eccentric action) 2. maximal load methods Lifiting a maximal , or very close to maximal load ,over 85% of 1RM. The CNS and neural pathways (very important components of expression of human strength) adapt only to the max loads imposed on them When using such exercises , maximum number of motor units is recruited , rate coding raises, motor units are forced to work synchronously . __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180 Last edited by DanPartelly; January 27th, 2007 at 01:17 PM.

January 27th, 2007, 12:34 PM	#2 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	submaximal loads This is a place holder __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180

January 27th, 2007, 12:35 PM	#3 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	power and dynamic effort metods this is a place holder __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180

January 27th, 2007, 12:37 PM	#4 (permalink)
DanPartelly(Offline) New Member Join Date: Oct 2006 Location: Romania Posts: 147	max-strength, power , stregth - endurance, conditioning development This is a placeholder __________________ “It is not death that a man should fear, but he should fear never beginning to live.” Marcus Aurelius Ad 121 - 180