Tag Archives: training goal

Post-Workout Recovery — The Right Way

26 Aug

TruMoo-Choc_Protein-Plus-350[1]Whether you’ve just finished strength training, speed training, or a rigorous sport practice, recovering smart should be part of your plan.

Since high-intensity training tends to break down muscle, the recovery process is important to ensure that you come back stronger next time.  Here are some tips for a productive post-workout recovery:

REFUEL

Avoid junk food and opt instead for whole foods and drinks.  We like low-fat chocolate milk.  It boasts high-quality protein, several important nutrients, and an ideal 3:1 carb to protein ratio.

REST

Give your body — and your mind — some time off to rest before your next bout of exercise.  Keep in mind rest phase = growth phase.

BEGIN GRADUALLY

Don’t jump into a high-intensity workout right away.  An appropriate and effective warm-up can improve your odds of staying injury-free.  Build your volume and intensity, gradually.

PAY ATTENTION TO YOUR BODY

When you’re training, listen to the feedback your body gives you.  If you feel like you’re getting sick, run down, or injured, reduce your training load or take the day off.

HAVE A GOAL

Don’t just train to train.  Give yourself something to train for.  Develop a plan that is aligned with your goal and stay on track.

Get STRONGER, Get FASTER!

Your thoughts?

Resistance Training, Part 6: Volume

10 Oct

Volume – or volume load – refers to the total amount of weight lifted in a training session.  A set is a group of repetitions sequentially performed before the athlete stops to rest.  Volume is usually calculated by multiplying the number of sets by the number of repetitions times the weight lifted per repetition.

Single-set training may be appropriate for untrained individuals or during the first several months, but many studies indicate higher volumes are necessary to promote further gains in strength, especially for intermediate and advanced resistance-trained athletes.  Performing three sets of 10 repetitions without going to failure enhances strength better than one set to failure in 8 to 12 repetitions.

Primary Resistance Training Goal

Training volume is directly based on the athlete’s resistance training goal.  Below is a summary of guidelines for numbers of repetitions and sets commonly associated with strength, power, hypertrophy, and muscular endurance training programs:

  • Strength – 6 or fewer repetitions; 3-5 sets
  • Power – 2-4 repetitions; 3-5 sets
  • Hypertrophy – 6-12 repetitions; 3-6 sets
  • Muscular endurance – 12 or more repetitions; 2-3 sets

 Get STRONGER, Get FASTER!

Your thoughts?

Next: Rest Periods

Resistance Training, Part 5: Training Load and Repetition

8 Oct

Load is the amount of weight lifted (pushed or pulled) during an exercise set.  It is an important component of a resistance training program.

There is an inverse relationship between load and repetitions.  The heavier the load lifted, the fewer the number of repetitions that can be performed.  Load is usually described in one of two ways:

  • One-repetition maximum (1RM) is the greatest amount of weight that can be lifted with proper technique for only one repetition.
  • Repetition maximum (RM) is the most weight that can be lifted for a specified number of repetitions.  For example, if an athlete can perform 10 repetitions with 200 lbs in the bench press exercise, his or her 10RM is 200 lbs.

There are a few different ways for the Strength and Conditioning professional to assess and determine an athlete’s training load:

  • Actual 1RM (directly tested).
  • Estimated 1RM from a multiple-RM test; there are prediction equations and tables available to estimate the 1RM from multiple-RM loads. (see NSCA website)
  • Multiple-RM based on the number of repetitions planned for that exercise (the goal).

Load and repetition assignments should be based on the athlete’s training goal.

  • If the athlete’s goal is Strength development, loads (%1RM) should be 85% or more; repetitions should be 6 or fewer.
  • If the athlete’s goal is Power development, loads should be 75-90%; repetitions should be in the 2-4 range.
  • If the athlete’s goal is Hypertrophy (muscle growth), loads should be 67-85%; repetitions should be in the 6-12 range.
  • If the athlete’s goal is Muscular endurance, loads should be 67% or less; repetitions should be 12 or more.

As the athlete adapts to the training load and repetitions, it’s important for the Strength and Conditioning professional to have a progression strategy.  Advancing exercise loads ensures that improvements will continue over time.  It is necessary for the trainer and athlete to monitor and chart each workout and the athlete’s response to it.

A conservative method that can be used to increase an athlete’s training load is called the 2-for-2 rule.  If the athlete can perform two or more repetitions over his or her assigned repetition goal in the last set in two consecutive workouts for a certain exercise, weight should be added to that exercise for the next training session.  (Baechle, T. and Earle, R.; Essentials of Strength Training and Conditioning)

The quantity of load increases, when progression is warranted, should generally be about 2.5-10%.

Get STRONGER, Get FASTER!

Your thoughts?

Next: Volume

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