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Summary Basic Introduction to Strength and Conditioning concepts/topics £15.49
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Summary Basic Introduction to Strength and Conditioning concepts/topics

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In this document, I used tables to organise adaptations to resistance training that are neural, skeletal, muscular, and hormonal. I have an infographic depicting the foundational underpinnings of athletic performance as well as the durations of the different competitive seasons within a sport's yea...

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  • January 29, 2021
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  • 2017/2018
  • Summary
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christopherheloudecos
Structural (strength)
Neural (Strength + power)
Skeletal Muscular (hypertrophy)
Increased bone strength Increase in muscle’s cross-sectional area Increase in muscle unit recruitment
(mCSA) = increase in muscle filament
Increased tendon stiffness density MU is greater in size
Increase ligament strength Muscle fiber type conversion (Type 2A Rate coding increases (rate of stimulus
to 2B) firing) (for greater force production)
Maintain cartilage thickness Muscle pennation changes = more force Greater synchronization of MU
production
Increase in fiber size Neuromuscular coordination improves:
Intramuscular coordination (increases
agonist activation)
Intermuscular coordination (activates
appropriate synergists + decreases
activation of antagonist)



Training Level Training age Training
frequency (per
week)
Beginner <2 months 2-3

Intermediate 2-6 months 3-4
Advanced >1 year 4-7

Sports season

WRT competing Off-season 4-6
athletes and their
periodization Pre-season 3-4
In-season 1-3

Post-season 0-3
Figure 1: Physical Qualities of Performance


Goal Intensity (%1RM) Reps RIR Sets
Powerful Strength – single 80-90% (single effort event) 1-2 Reps in
Or Or Reserve 2-5
Powerful Speed – multiple 75-85% (multiple effort event) 3-6 2-8
Strength >85% 1-6 0-1 2-5
Hypertrophy 67-85% 6-12 0-1 1-3
Muscle endurance <67% 12> 0-1 1-3


More set and rep configurations



Name Configuration description Example if applicable


Modified German Volume training 10 reps *5sets @60%1RM, 1min rest 5 sets of 10 reps of bicep curls Fa
(M.GVT)
Super-set Agonist and antagonist in first exercise Pulling motion followed by a pushing Ov
switch roles in second exercise motion; flexion followed by extension De
No rest between exercises, but rest after ad
completing both
Pre-exhaust Fatigues the major muscle Dish rocks before plank Hy
involved in the main exercise, Str
before using that same major
muscle + other muscles that are
needed in the main exercise

, Velocity-Based Training (VBT) Trait Mean Velocity Movements under resistance x that Th
Absolute Strength <0.5m/s measures mean velocity of 0.6m/s be
Accelerative 0.5-0.75m/s suggests the athlete is working with a rel
Strength resistance that invokes Accelerative Ap
strength, which when compared to the of
Strength-Speed 0.75-1.0m/s
Bosco’s Strength Continuum zones
Speed-Strength 1.0-1.3m/s
equates to 65-80% of 1RM
Starting Strength 1.3m/s



Resistance phase, super-compensation:
o
body responds to the stressor by adapting the
Initial Reaction, Alarm/Reaction phase: to the new stress with less soreness,
athlete experiences stiffness, soreness, or a stiffness, more tolerance to activity, and
T
small drop in performance from fatigue improved performance
t
after the training session Peak performance can be maintained 5-8
days, whereas power and strength can be
A
maintained for up to 30 days using BLOCK
Periodization (Issurin, 2010)
Figure 2: Selye's General Adaptation Syndrome (GAS)

Periodization considers the
the sport to then configurat
to avoid fatiguing during in-
compensated just in time fo
sporting performance. By al
season than other seasons,

However, I argue that by res
the next session is just as go
1-4 weeks you progressively overload.
Macrocycl Microcycl
Mesocycle
3-4 months
e e
12 months

4, 3-months
or
3, 4-months


Figure 3: Structure for Linear and Non-Linear Periodization

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