evidence for periodization concepts and rm testing procedures
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Evidence for Periodization Concepts and RM Testing Procedures. Which is more effective?. Buford, T.W. et al A comparison of periodization models during nine weeks with equated volume and intensity for strength. J. Strength Cond. Res 2007. - PowerPoint PPT PresentationTRANSCRIPT
Evidence for Periodization Concepts and RM Testing
Procedures
Which is more effective?
Buford, T.W. et al A comparison of periodization models
during nine weeks with equated volume and intensity for strength. J. Strength Cond. Res 2007.
28 recreationally trained college-aged volunteers of both genders to randomly assigned to a 9 wk program of: Daily Undulating Periodization(10) Linear Periodization (9) Weekly Undulating Periodization (9)
Which is more effective?
Outcome measures: bench press leg press body fat percentage chest circumference and thigh circumference
Training loads: for BP and LP exercises heavy(90% [4RM]) medium (85%, [6RM]) light (80%, 8RM)
All subjects, significant increases in BP and LP strength at all time points (T1–T3).
Which is more effective?
Which is more effective?
Which is more effective?
Monteiro, AG et alC. Nonlinear periodization maximizes strength gains in split resistance training routines. J Strength Cond 2009
Compared strength gains after 12 weeks of: Non-periodized Linear periodized Non-Linear periodizedresistance training models using split training
routines. RCT of 27 strength-trained men to one of 3
groups Outcome measures Strength gains in the leg press and in the bench
press
Which is more effective?
Training volume was equal Training period was 3 mesocycles
4 microcycles each Progressive increase in load first 3 microcycles 1 week recovery microcycle▪ Every other day of one exercise per body part: ▪ Bench Press ▪ Military Press ▪ Tricep push down ▪ Leg Press ▪ LatPull ▪ Bicep Curl
Loading microcycles divided into session A and B
Which is more effective?
SESSION A
Bench Press Incline bench press Decline bench press Lateral raises Lateral raises Military press Tricep push down Tricep French press
SESSION B
Leg Press Leg curl Squat Row Lat pulldown Assisted chin ups Bicep curls Preacher curl
Which is more effective?
Kell, RT et al A comparison of two forms of periodized
exercise rehabilitation programs in the management of chronic nonspecific low-back pain. J Strength Cond Res (2009)
Chronic LBP: pain > 3 months for at least 3 days per wk
Outcome measures: Baseline, 8 wk, 16 wk Musculoskeletal health body composition: Bioelectric-impedance analysis Pain (VAS) disability (ODI) quality of life (QOL) SF-36
Which is more effective?
27 CLBP subjects randomized to a 16wk: Periodized Resistance Training (n = 9) Periodized Aerobic Training (n = 9) Control (n = 9)
Which is more effective?
Which is more effective?
Load was determined via 10RM at baseline and at 8 wks
Frequency: 3 days per wk Intensity ranged from 53% - 75% of 1RM Rest:
12 -15 reps done = 1 min rest on all secondary ex
< 10 reps done for primary ex (BP, InBP, LP) = 3 min rest
Prone Superman: 10 reps with 5 sec – 30 sec hold
Which is more effective?
Goto K., et al: Muscular adaptations to combinations
of high- and low-intensity resistance exercises. J. StrengthCond. Res. (2004)
Compared acute and chronic effects of strength only (S-type) vs. hypertrophy / strength program (Combi-type)
Outcomes: Measured @ 2wk (PRE), 6wk (MID), 10wk (POST)▪ Post exercise: Growth Hormone Concentration▪ Muscle: strength, endurance, cross sectional area of
quads
Which is more effective?
RCT of 17 men (19-22 years), recreationally active but untrained
Initially both groups did an identical 2x/wk for 6 wk hypertrophy program (H-type): Leg press Leg extension
Which is more effective?
The last 4wk subjects randomized to the strength only or combination program
Exercise intensity determined via % of 1RM
Reps controlled each training day by adjusting the weight to allow: 10-15 RM (H-type) 3-5 RM (S-type) 25-35 RM (Combi-type)
Which is more effective?
Which is more effective?
Which is more effective?
Which is more effective?
John, MM and David, JS. Flexible Nonlinear Periodization in a
Beginner College Weight Training Class. J Strength Cond Res 2009—
Determine the effect of a flexible nonlinear (FNL) periodized weight training program compared to a nonlinear (NL) periodized weight training program on strength and power
RCT of 16 beginner weight training students (12 males) (age range: 18 – 23 years) assigned to an FNL group (n = 8) or an NL group (n = 8).
Which is more effective?
The exercise program included a combination of machines and free weights completed in 30 minutes, twice per week, for 12 consecutive weeks.
Both groups were assigned the same total training volume of 3,680 repetitions and the same total training repetition maximum assignments of 10, 15, and 20.
The FNL group, however, was allowed to choose which day they completed the 10, 15, or 20 repetition workout.
This was the only difference between the groups.
Which is more effective?
Pre- and post-test measures included chest press, leg press, and standing long jump.
Leg press strength was significantly greater in the FNL group
The FNL group did not significantly differ in chest press or standing long jump performance when compared to the NL group
Strength Testing
Determine: 1 RM (direct test) Estimated 1 RM from multiple RM test Multiple RM based on goal or target reps
Direct 1 RM test (Essentials of Strength Training and Conditioning)
1. Warm up: easy 5 – 10 reps: 1 min rest2. Add 5 – 10% or 10-20lbs (UE) or 10-20% or 30-40lbs
(LE): 3 -5 reps: 2 min rest3. Add another 5 – 10% or 10-20lbs (UE) or 10-20% or
30-40lbs (LE): 2-3 reps: 2-4 min rest4. Add another 5 – 10% or 10-20lbs (UE) or 10-20% or
30-40lbs (LE): 5. Attempt 1RM: if successful rest 2 -4 min and repeat
step 4 6. If failure: rest 2-4 minutes:
Reduce load by 5-10lbs or 2.5% to 5% (UE)Reduce load by 15-20lbs or 5% to 10% (LE)Repeat step 5
7. Attempt to achieve a max test in 3 – 5 test sets
Estimating 1 RM from Multiple RM tests
Good for testing muscles in isolation and compound Test isolation exercises at ≥ 8 RM May want use higher RM for untrained (10RM) Try to avoid multiple high rep and warm up sets due
to fatigue especially with compound / multiple group mm exercises
Power ex RM test > 5 for multiple sets is not appropriate
Test a lower RM for more trained persons (individuals training with heavy loads for a few months) for improved accuracy
Test protocol similar to the 1RM test but load changes are ~ one half less
Estimating 1 RM from table
Pick a weight that the individual can do a RM 10 or less times
Isolation exercises ≥ 8 RM
Tables vary depending on the literature cited
More predictive of 1RM the heavier the load (less reps)
% 1 RM No. of reps
100 1
95 2
93 3
90 4
87 5
85 6
83 7
80 8
77 9
75 10
70 11
67 12
65 15
Mutiple RM Testing Based on Goal Reps
Determine the reps that will be actually used in the program
Test to see what weight can be lifted for the target number of reps
Try to avoid excessive multiple set high rep testing of large mm groups due to fatigue
Isolation exercise should be tested at no less than 8 RM