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Summary table of traditional set and rep schemes, explanation, and adaptations £5.49
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Summary table of traditional set and rep schemes, explanation, and adaptations

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Set and rep schemes for: traditional strength, traditional power, traditional hypertrophy; german volume training; supersets; pre-exhaustion; complex training; cluster sets; variable resistance. Alongside these are explanations where relevant and appropriate adaptations associated with them.

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  • January 29, 2021
  • 3
  • 2020/2021
  • Summary
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christopherheloudecos
SSP5014: TASK 3
Complete summary table of different set/rep schemes (GVT/ complex, cluster sets etc.) and intended adaptations
Description of Method Justification for inclusion Adaptations?

Traditional strength Increases neural drive and amount of Neural:
Using >85% of 1RM, 4-6 reps; 2-5 sets; force produced by muscle groups targeted  Increase in muscle unit
3-5 mins rest between sets recruitment
 MU is greater in size
 Rate coding increases = greater
force production
 Greater synchronization of MU
 Neuromuscular coordination
improves (intramuscular and
intermuscular)
Structural:
 Increase muscle CSA
 Increase in bone and ligament
strength
 Increase in tendon stiffness
Hormonal:
 Increase anabolic hormone
concentrations (Testosterone
and GH)
 Increase hormone receptor
sensitivity
 Increase metabolic resting rate
 Increase of receptors
Traditional Power Improves rate of force development Neural:
Single effort event: produced at certain points of the force-  Increase in muscle unit
80-90% of 1RM, 1-2 reps; 2-5 sets; 3-5 velocity curve; where more force can be recruitment
mins used when moving rapidly  MU is greater in size
Multiple effort event:  Rate coding increases = greater
75-85% of 1RM, 3-6 reps; 2-5 sets; 3-5 force production
mins rest  Greater synchronization of MU

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