secrets of strength & conditioning -...

Webinar on Demand 2017

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SECRETS of STRENGTH & CONDITIONING

Mike Deibler, MS, CSCS

• Master’s Degree in Exercise & Sport Science

• Certified Strength & Conditioning Specialist

• Owner of a private Personal Training Studio in San Diego, CA

• Former All-American in Track & Field, U of Connecticut

How to Get Your CE Certificates

• View the complete webinar

• Make sure your printer is “on”

• Log on to our website: www.exerciseetc.com

• Click on “Administration”

• Click on “Webinar on Demand Certificates”

• Complete all required fields & click “submit”

• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

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Learning Objectives (5)

• After viewing this webinar you will be able to:

– List the four elements of an effective strength training program

– Explain the importance of overload and progression

– Describe adaptation and age effects on progressions

– Explain undulating periodization

Lessons to Live By…

• "In the beginner's mind there are many possibilities, but in the expert's there are few.“

– Shunryo Suzuki-Roshi

– Zen Mind, Beginner’s Mind

The 4 Elements of An Effective Strength Training Program

• Overload

• Progression

• Specificity (SAID)

• Change

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You MUST Present an Overload

• Overload is the #1 Principle Governing all Exercise Training

– Sufficient ‘O’ = Desired Adaptation

– Insufficient ‘O’ = No Adaptation

– Excessive ‘O’ = Injury and/or Overtraining

Program MUST Facilitate the Goals

• The S.A.I.D. Principle

• Specific adaptation to imposed demands

– Endurance, hypertrophy, strength, power, flexibility

– Function, performance, fat loss, rehabilitation

• Individualization!!!

For Progress…Change Is the KEY!

• There is NO single training philosophy/system that can sustain OPTIMAL progress forever

• The Best Program Is…the One You’re Not Using!

• Concept of Periodization

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Systematically Manipulating Change

• Periodization is a systematic approach to sustain improvement and prevent regression

• A long-term training plan based on client’s goals that pre-determines changes in intensity, volume and rest

What Can You Change?

• Exercises

• Sets & Repetitions

• Intensity = Workload

• Goals

• Repetition Speed

• Rest Intervals

Predicting Adaptation

• Beginners

– 4 to 8 weeks

• Intermediates

– 3 to 4 weeks

• Advanced

– 1-2 weeks

– Every workout

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Age Effects on Progressions

• Training age

– Refers to the number of years of training experience

• Chronological age

– Refers to the persons actual age

Training Age Considerations

• Lower rep range

– < 6 reps

• Increased volume

– >25- 40 sets per workout

• Less frequency

– 1 or 2 days per movement or body part per week

Chronological Age Considerations

• Higher intensity

– >80% 1RM + Advanced Failure Techniques

• Lower volume

– 15-25 sets per workout

• Increased frequency

– 2 or 3 times per movement or body part per week

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The Best System of Periodization?

• Linear Periodization

• Alternating Periodization

• Undulating Periodization

Undulating Periodization at Work

• Adjust the training volume frequently (i.e. weekly or daily) to regularly challenge different systems/variables

– Modify the REP bracket with each workout

– Use different volume (reps/sets/load) with each exercise in same workout

SAMPLE UNDULATING PROGRAM

Exercise Day 1 Day 2 Day 3 Day 4

Bench Press

3 x 3 3 x 10 3 x 6 2 x 15

Dead Lift 3 x 10 3 x 6 2 x 15 3 x 3

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Even Simpler Periodization

• Day 1: Heavy

– < 6 reps per set

– > 25 sets / workout

• Day 2: Moderate

– 8 – 12 reps per set

– 15 – 25 sets / workout

• Day 3: Light

– 15-20 reps per set

– 10 – 20 sets / workout

Frequency vs. Overtraining

• How often could you really train before you became exhausted?

– 10, 20, 30, maybe 40 days consecutively

• High training frequency enhances motor learning and thus may increase strength significantly

The Secrets to High Frequency

• Reduce variety

– Choose two or three exercises maximum

• Train intuitively, or

• Incorporate undulating or simple periodization

• Eat & sleep well

• Monitor morning heart rate and core temp

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Constructing Loading Parameters

• Standard Sets

– 3 x 8, 5 x 5, 10 x 3

• Step Loading

– 12, 10, 8 or 8, 10, 12

• Wave Loading

– 3, 2, 1, 3, 2, 1

– 1, 6, 1, 6

Multiple vs. Single Set Protocols

• Virtually all studies in recent years suggest multi-set protocols offer better long-term results

• Single-set protocols may be useful for beginners, but not for more than 6-weeks

– Wolfe et al (2004)

Neural Facilitation…Do The Wave

• Wave-loading concept

• Alternating heavy and light resistances to trick the nervous system into recruiting more motor units during the light sets

• Particularly useful for increasing strength

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Wave Loading

• Use 2 or 3 Waves

• Works BEST with heavier workloads (i.e. < 6 reps)

• 1-3 reps from set to set

• Workload for 2nd Wave

– 3-2-1 – 3-2-1

– 6-1-6-1

– 12 – 6 – 12 – 6

Set # Workload

1 100 lbs x 3 RM

2 110 lbs x 2 RM

3 115 lbs x 1 RM

4 105 lbs x 3 RM

5 115 lbs x 2 RM

6 120 lbs x 1 RM

Effective Training Strategies

• Eccentric Training

• Shock Training

• Isometric Training

• Compact Training

• Prioritization

• Complex Training

• Hybrid Training

• Empowerment Training

Do not Yield to the Resistance

• Eccentric-type training yields potentially greater benefits, including:

– Greater neural adaptation

– More force output

– Higher stress per motor unit

– Preferentially recruits fast-twitch fibers

– Increased muscle micro-trauma

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The Need to Know Speed

• Time-Under-Tension

• Compensatory Acceleration

– Over-speed eccentrics

• Super-Slow Eccentrics

Moving FAST is the New Slow

• Overspeed eccentrics

• Incorporates a fast-yielding phase, and

• A rapid switch between phases (reaction)

• Jumpstretch bands attached to bar increases the speed of the yielding phase

Slooooowwww it Down

• Superslow “heavy” eccentrics – NOT “Super-Slow Training”!!!

• Great for hypertrophy & tendon strength

• Yield slowly…

– 4 to 14 seconds

• Lift explosively

• Use a workload between 60% and 85% 1RM

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Shock Your Training

• Plyometrics = Shock Training

– Increases reactive strength

– Activates more motor units

– Improves muscle strength

Using Depth Jumps

• Drop from a height; immediately jump as high as possible

• 16” to 30” or determined by comparing the height attained in a squat jump

• Best to use in short “blocks” of 3-4 weeks ~2 to 3 times per year

Got Tension? Isometrics = Max Tension

• Nearly all motor-units can be recruited during a maximal isometric action

• Intramuscular tension is sustained for longer periods

• Improve strength at a specific point in ROM

• Does not require much energy

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Isometrics in Application

• Hold a weight at a specific position in a ROM

• Push or pull against an immovable object

• Contract maximally for 1-10 seconds (3-6 sets)

• 3 positions per movement

• Rest sufficiently (10x work)

Compact Your Workouts

• In and out in < 60 minutes!

• Maximum intensity/ minimum time

• Prevent excessive catabolism

• Increase stamina

• Stimulate anabolic hormone production

Increasing Training Density

• Start off with pre-programmed rest-intervals

• Reduce the rest intervals week to week, but keep the volume constant

• 60 sec – 45 sec – 30 sec

• Great for hypertrophy!

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Super-Set Exercises

• Increases training density

• Increases total body lactic acid build-up

• Increases movement-specific recovery time

• No rest vs. Full rest SS

Use Prioritization in Training

• Factors in exercise sequencing

• Weak links should be considered first

• Movements requiring skill acquisition should be performed first

Complex Training

• Combined Weight Training & Plyometrics

– Alternating high-load resistance exercise with low load shock-training

• Improves Speed-Strength & Explosiveness

• Recruits Type II B/X Fibers

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Traditional Complex Training

• Full Rest Superset

• Example

– Core Exercise

– Rest 3-4 minutes

– Shock Exercise

– Repeat 2 to 5 times

Western Complex Training

• Traditional Superset

• Example

– Core exercise

– Shock exercise

– Repeat 2 to 5 times

From Complex Training-to- Training Complexes

• Two to three high intensity, high load, or plyometric exercises performed consecutively with minimal to no rest interval

• Example:

– Kettlebell Swings

• 21 – 15 – 9

– Push-Ups

• 21 – 15 – 9

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Proceed with Caution

• Complex & hybrid training systems are NOT for the weak of heart…

• Careful supervision is essential to prevent injury and acute overtraining syndromes

Hybrid Training “Systems”

• Combine some heavy lifts for strength, some fast lifts for power, some medium-rep sets for muscle growth and some high-rep sets for muscle endurance and general conditioning

Hybrid Workout

• Bench press

– 8–15 reps

– Rest 15-20 sec

• Frontal-plane Lunge

– 10 reps per side

– Rest 15-20 sec

• SL reactive Balance

– 15–30 sec each leg

– Rest 15-20 sec

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Another Hybrid Variation

• Power Exercise – Kettlebell Swings 3 x 3

• Strength Exercise – Squats 5 x 5

• Hypertrophy Exercise – Pull-Ups 3 x 10

– Barbell OH Press 3 x 10

• Endurance Exercise – Push-Ups 2 x 25

– Leg Lifts 2 x 25

Empower Your Clients

• Strength & goals

• Set a new record every workout!

• Each training session should be viewed as an opportunity to improve upon the last one

Build In Recovery Weeks • Build in periods of

unloading to provide increased recovery time for muscles, nerves and soft-tissues

• 4 weeks on, 1 week off

• Off weeks are a time for changing focus to recreation and recuperation

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A K.I.S.S. for Optimal Strength

• Use fewer exercises

• Apply effective progressive loading strategies

• Keep a journal

• Change only when you have adapted to the previous stressor

How to Get Your CE Certificates

• View the complete webinar

• Make sure your printer is “on”

• Log on to our website: www.exerciseetc.com

• Click on “Administration”

• Click on “Webinar on Demand Certificates”

• Complete all required fields & click “submit”

• Your CE certificate will appear on the screen; you may either save or print your certificate; even if you do not have a working printer, make sure to complete this form

• Remember: The WebEx program records when you log on and off; logging off early or fast forwarding to the end of the meeting may result in denial of your CEs.

Post-course Learning Assessment This assessment must be completed if you are certified by BOC, CSCS or NSCA

Question 1

Which is NOT one of the 4 elements of an effective strength training program?

A. Specificity

B. Overload

C. Frequency

D. Change

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Question 2

What is the #1 principle governing al exercise training?

Question 3

______ refers to the number of years of training experience.

Question 4

Which of the following is a training age consideration?

A. Lower volume

B. Increased frequency

C. Higher intensity

D. Lower rep range

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Question 5

Which type of periodization program involves adjusting the training volume frequently to

regularly challenge different systems?

Correct Your Work: Answer Key

2. Overload

3. Training age

5. Undulating

Make sure to keep this assessment with your other

recertification documents for 4 years. Questions about

any answer? Email us at: info@exerciseetc.com

PLEASE NOTE:

• Remember to complete this webinar and print the certificate

by December 31 of this year.

• Certificates with next year’s date may not be accepted by your

credentialing organization.

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