Conditioning For Muscular Strength

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Conditioning For Muscular Strength
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Overload Principle

• Work muscle above and beyond what it is
  accustomed to and it will adapt !
• Overload may be an increase
• Resistance
• Repetitions / Sets
• Contraction velocity

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Adaptation and Specificity

• Muscles adapt differently based on the type of
  overload placed on them.
• Specify the training regimen to elicit the
  desired adaptations.

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Specificity of Training

• Training should overload the system / muscle
  type that the individual wishes to train!
• IE Energy systems, muscle fiber type, and sport
  specificity.

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Muscle Fiber Types

• Fast Twitch (FG / Type II)
• ? anaerobic capacity
• Type IIa (FOG) vs. IIb
• Fatigue easily
• Fast contractile velocity (Vmax)

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Muscle Fiber Types

• Slow Twitch (SO / Type I)
• Vmax ½ Vmax of FG fibers
• ? Mitochondria Density
• ? Aerobic Enzymes

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Muscle Fiber Types and Performance

• Genetics
• Specificity of Training
• Fiber Conversion
• Power Force X Velocity

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Types of Contractions

• Concentric Muscle shortens w/ contraction
• Eccentric Muscle lengthens while it is
  contracted.
• Static (Isometric) No change in muscle length w/
  contraction

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Types of Training

• Isotonic Movement of a set resistance through a
  ROM
• Isokinetic Speed of contraction is controlled
  while subject exerts max effort
• Isometric Training using static contractions

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Fatigue

• Muscular fatigue is caused by decreases in pH
  brought about by buildup of lactic acid.
• LA builds up due to lack of O2 to buffer H ions
  resulting from glycolysis. These H combine with
  pyruvate to form LA.

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DOMS

• Delayed Onset Muscle Soreness
• Caused by
• Minute tears in muscle tissue
• Acute inflammation
• Alteration in cells Calcium regulation
• Osmotic pressure changes (retention of fluid)
• Muscle spasms
• Any combination of the above

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Adaptations to Strength Training

• Neural Adaptations (First 8-12 weeks)
• Learn Movement (Motor Learning)
• ? Coordination
• ? Motor Unit Recruitment
• ? Coordination of Motor Unit
• Neuromuscular inhibition (GTO , Muscle Spindles)

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Muscular Adaptations

• Muscle Fibers (Physical Changes)
• Increase in Size Hypertrophy (Particularly Type
  II)
• Directly proportional to the VOLUME of overload
• Volume Resistance X Repetitions
• Increase in Number Hyperplasia (?)

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Muscle Fiber Conversion?

• Studies are inconclusive???
• Most show no change or very little
• Appears that IIb ? IIa w/ intense aerobic
  training
• Largely genetic and relatively stable (Absolute
  Number)

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Energy System Adaptations

• ATP CP
• Will increase stores of ATP-CP
• Anaerobic Glycolysis
• ? in levels of glycolytic enzymes
• Less LA produced, more efficient Cori cycle, ? LA
  tolerance

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Gains in the Beginning of a Program
Steroids
8-12 Weeks
Strength
Steroids
Hypertrophy
Progress
Neural Adaptations
Training Duration
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Other Adaptations

• Intramuscular Fuel Stores
• ATP, CP, and Glycogen Increase
• VO2max
• Depends on training
• Connective Tissue
• Ligament / Tendon Strength Increases
• Increase in connective tissue surrounding muscle
  fibers? Increased bulk
• ? Bone Mineral Density

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Other Adaptations

• Capillary Density
• Decreases w/ intense, high intensity ST
• No Change w/ circuit or low weight, high
  repetition ST
• Mitochondrial Density
• Decreases due to ? CSA
• Glycolytic Enzymes
• Increase

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Other Adaptations

• Hormonal Changes
• Acute increase in Epinephrine, Norepinephrine,
  and Cortisol (? Gluconeogenesis)
• Cholesterol
• ? Total Cholesterol
• ? HDL-Cholesterol
• (Results have been somewhat inconclusive)

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Specificity of Training

• Aerobic Training
• IIb ? IIa
• Hypertrophy of I and IIb fibers
• Increase in enzymes, mitochondria, capillaries
  especially in I (SO) fibers

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Specificity of Training

• Strength / Power Training
• Hypertrophy of IIb Fibers
• ? glycolytic enzymes
• ? LA tolerance
• ? in of CSA from type II
• Increased contraction velocity?

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Strength

• Strength is a function of
• Neural Factors
• Type of fibers engaged
• Anthropometrics/Biomechanics
• Size of Muscle (CSA)

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Frequency Systems

• Split Routine
• Upper / Lower Body
• Alternate Day
• Total body w/ 48 hrs. rest
• Antagonist Split Routine
• Agonist / Antagonist muscle on opposing days.

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Lifting Systems

• Percentage
• Circuit
• Pyramid (Progressive Resistance)
• Super Set
• Maximum Fatigue (Negatives)

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Recommendations

• WARM UP / COOL DOWN !
• Start with large muscle / multi-joint exercise
  and progress to single-joint / isolation
  exercises
• Overload Core muscles last

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Recommendations

• ALWAYS allow 48 hours for complete recovery !
• Start slow !
• NEVER overload a sore muscle !