Progression Models in Resistance Training for Healthy Adults
| Autor: | Andrew C. Fry, Nicholas A. Ratamess, Franklin B, Robert U. Newton, Kent J. Adams, Hoffman, Feigenbaum Ms, Jeff A. Potteiger, William J. Kraemer, Travis Triplett-McBride, Cafarelli E, C R. Dooly, Steven J. Fleck, Gary A. Dudley, Michael H. Stone |
|---|---|
| Rok vydání: | 2002 |
| Předmět: |
medicine.medical_specialty
business.industry Strength training Biceps curl Physical Therapy Sports Therapy and Rehabilitation Context (language use) Physical medicine and rehabilitation Endurance training One-repetition maximum Physical therapy medicine Exercise intensity Orthopedics and Sports Medicine Exercise physiology Leg curl business |
| Zdroj: | Medicine and Science in Sports and Exercise. 34:364-380 |
| ISSN: | 0195-9131 |
| DOI: | 10.1097/00005768-200202000-00027 |
| Popis: | In order to stimulate further adaptation toward a specific training goal(s), progression in the type of resistance training protocol used is necessary. The optimal characteristics of strength-specific programs include the use of both concentric and eccentric muscle actions and the performance of both single- and multiple-joint exercises. It is also recommended that the strength program sequence exercises to optimize the quality of the exercise intensity (large before small muscle group exercises, multiple-joint exercises before single-joint exercises, and higher intensity before lower intensity exercises). For initial resistances, it is recommended that loads corresponding to 8-12 repetition maximum (RM) be used in novice training. For intermediate to advanced training, it is recommended that individuals use a wider loading range, from 1-12 RM in a periodized fashion, with eventual emphasis on heavy loading (1-6 RM) using at least 3-min rest periods between sets performed at a moderate contraction velocity (1-2 s concentric, 1-2 s eccentric). When training at a specific RM load, it is recommended that 2-10% increase in load be applied when the individual can perform the current workload for one to two repetitions over the desired number. The recommendation for training frequency is 2-3 d x wk(-1) for novice and intermediate training and 4-5 d x wk(-1) for advanced training. Similar program designs are recommended for hypertrophy training with respect to exercise selection and frequency. For loading, it is recommended that loads corresponding to 1-12 RM be used in periodized fashion, with emphasis on the 6-12 RM zone using 1- to 2-min rest periods between sets at a moderate velocity. Higher volume, multiple-set programs are recommended for maximizing hypertrophy. Progression in power training entails two general loading strategies: 1) strength training, and 2) use of light loads (30-60% of 1 RM) performed at a fast contraction velocity with 2-3 min of rest between sets for multiple sets per exercise. It is also recommended that emphasis be placed on multiple-joint exercises, especially those involving the total body. For local muscular endurance training, it is recommended that light to moderate loads (40-60% of 1 RM) be performed for high repetitions (> 15) using short rest periods (< 90 s). In the interpretation of this position stand, as with prior ones, the recommendations should be viewed in context of the individual's target goals, physical capacity, and training status. |
| Databáze: | OpenAIRE |
| Externí odkaz: |
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