Designing Effective Strength Programs

Designing Effective Strength Programs : 

Designing Effective Strength Programs Mark McKean Dip.T (HPE/Sc), CSCS, Level 2 ASCA, MAAESS, PhD Candidate

Volume : 

Volume Hypertrophy High number of reps (e.g. 250-300 reps/workout) Reps in the 6 - 15 range Sets numbering 3 to 6 Maximal Strength Allow person to stay fresh 1 to 5 reps at slow speeds Range of 2 to 10 sets (but 3 to 5 is normal)

Muscles and Overload Methods : 

Muscles and Overload Methods Muscle cell components Myofibrils 20-30% Mitochondria 15-25% Sarcoplasm 20-30% Capillaries 3-5% Fat deposits 10-15% Glycogen 2-5% Connective tissue 2-5% Other subcellular substances 4-7% Methods of overload Myofibrils 6-12 reps Mitochondria 12-15 reps Sarcoplasm 6-25 reps Capillaries 15-25+ reps Fat deposits rest & diet Glycogen diet Connective tissue 6-12 reps Other subcellular substances 6-25 diet/rest

Intensity : 

Intensity Hypertrophy Low to moderate Significant factor is how much weight you lift in tonnes. Volume x Intensity of load = Tonnes Maximal Strength Loads somewhere in the 85% to 100% of 1RM

Tempo : 

Tempo Hypertrophy 3 to 4 sec Eccentric, 2 to 3 sec Concentric 60-70 sec per set Maximal Strength Depends on strength quality required

Variety of Exercises : 

Variety of Exercises Hypertrophy Novice - 8 to 10 exercises, 2 to 3 sets each Advanced - 4 to 5 exercises, 3 to 6 sets each Maximal Strength Select only core exercises, such as squats, clean, snatch, bench press, Deadlift, Chin-ups etc 3-4 exercises

Recovery : 

Recovery Hypertrophy High training volume requires greater recovery after the workout Each muscle only needs 2 workouts per week Rest is short to moderate (1-3min) since it is important to start the next set before full recovery is achieved Maximal Strength Allow complete recovery between sets Strength - 3-6 min Power - 3-6 min

How Many Sets : 

How Many Sets

Load cycling patterns : 

Load cycling patterns Short and/or more frequent easy workouts are suitable for those who may overtrain Longer and/or less frequent recovery periods are more suitable for those who may not overtrain, the genetically gifted and the novices on low volume programs

Increasing loads….. : 

Increasing loads….. Via Intensity - quality versus quantity Straight sets, descending sets, forced reps, additional negatives, drop sets, Dropped sets with forced reps, drop sets with negatives. Via Volume The law of diminishing returns There is no optimal number of sets for each person

Wave Loading cycles… : 

Wave Loading cycles… Wave loading can occur Across phases, weeks, workouts and sets Vary between Reps – 15/6/12/6/10/6 Loads – 8x100kg, 8x75kg, 8x105kg, 8x75kg, 8x110kg Tempo – 1st set 202, 2nd set 312, 3rd set 202, 4th set 412, 5th set 202, 6th set 422

Typical Training Blocks : 

Typical Training Blocks High Volume - Low Intensity more suited to hypertrophy blocks More frequent sessions in each block Less recovery time between sets, reps and workouts Mid volume – Mid Intensity Try to gain both volume and intensity over shorter block Transition phase between the two blocks High Intensity - Low Volume Intensity is increased therefore less sessions per week Recovery between sessions is more important training variable Training volume and loads require care and attention

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B E G I N N E R

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A D V A N C E D

Gaining Muscle Mass : 

Gaining Muscle Mass Two week over-reaching phase (bodybuilding method – split routines) • Two week neural adaptation phase (maximal strength – full body routines) • Two week recovery or super compensation phase (muscle growth – full body routines)

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In other words, setting new personal records in strength and then training with a new, higher percentage of that record for more sets and reps.

Gaining Strength – without mass : 

Gaining Strength – without mass Two week Activation phase – lead in core exercises Two week Support phase – maximal neural – core exercises One week recovery or super compensation phase - core exercises

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In other words aiming to increase your maximal lifts in at least one exercise every time you train.

Conclusion : 

Conclusion Ensure Volume of work matches goals set Hypertrophy programs don’t spend too much time in high intensity max strength type work Total loads are progressed for hypertrophy and max weight is progressed for strength