Mel Siff Talks Repetitions and Resistance Training Extract from Supertraining

Dr Mel Siff on Control and Tempo of Training Loads From Supertraining

2009-06-24T16:42:00.001-07:00

In varous articles and in Ch 6 of "Supertraining", I have stressed the value
of using objective and subjective feedback (in a scheme called Cybernetic
Periodisation) to control and guide the training process and optimise
performance. Here are two methods that some Bulgarian coaches have used to control training. This modified extract from an article on lifting
organisation, was discussed at the 1983 IWF (International Weightlifting Fed)
technical conference in Varna. "Supertraining" contains several other tests for helping to control training loads and offering an ongoing self-regulating
form of periodisation to suit the individual.

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Control of Training Loads

In contemporary training practice it is necessary to evaluate the alterations in the functional condition of weightlifters, developing both as a result of
a longer training process and under the influence of the load of separate
exercises during given training hours. This allows for timely corrections in
training process planning, while at the same time helping advance planning. We differentiate three types of control in sports training: stage-by-stage,
current, and operative. We will draw your attention to two forms of control which according to us characterize well the Bulgarian experience and at the same time differ from the forms of control used in most countries. TABLE Pulse-rate in the different zones of activity in of maximum and repetitions
till failure at 80 %

Pulse rate during press out in the Jerk
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Bar no pulse- pulse- pulse- pulse- pulse Load lifting rate rate rate rate rate
in before after after after after after
% lifting lifting 1 min. 2 min. 3 min.

60 3 100 150 112 98 98
70 3 102 152 110 100 100 80 2 102 154 120 102 98
90 1 108 151 118 118 98 100 1 116 156 120 108 102
refusals 6 102 196 148 128 106

Pulse rate during press out in snatch exercise 60 2 102 168 138 120 102
70 2 102 174 132 114 103
80 2 102 186 144 116 108
90 1 108 186 144 120 108
100 1 108 194 178 120 108 refusals 5 102 212 168 138 120 ------------------------------------------------------- We have come across foreign authors G.Novik, A. Saksonov, N. Saksonov (1980)
have also studied pulse rate values. The contingent under examination has, however, had a considerably lower qualification; we believe there can be
considerable differences between high class weightlifters and others - that
is why we look upon the pulse rates of our weightlifters on which the given data in the below Table are based, as possessing the necessary degree of
reliability. These are mean values of numerous recordings measured in the
ordinary way and duplicated by a telemetric outfit which considerably
decreases error probability. Bearing in mind that the exercises which
provoke, after lifting at a 170-180 pulse rate, have the highest training
effectiveness, we can very easily organise training exercises exclusively in
these zones of activity.

The other form of control consists in assessing the intensity, both of the
separate training load and for a longer period of time. That is carried out in accordance with the following formula:

Intensity I = C.(Lvol)/ NL

Here I stands for intensity. Lvol - for load volume ( = sum of all sets x
reps x weight for all major exercises); NL - for the number of lifts, C is a
structure coefficient expressing the percentage of the competition exercises
relative to the secondary exercises. For the sake of greater convenience, 100
% is equated to 1. Accordingly, 50, 60 or 80 percent will be equal to 0.5,
0.6, 0.8, respectively.

Thus, if one uses equal proportions of competitive and supplementary
exercises at a given stage of one's training (i.e. 50 percent of each = 0.5) and the training load volume is 20,000 kg with total number of lifts NL =
200, the above equation becomes:

Intensity I = 0.5.(20000)/ 200 = 50 intensity units Our investigations demonstrated that such an approach reveals the structural
relations between the different loading aspects. Higher indexes for intensity
units for a longer training period under normal conditions are followed with
higher sporting results. It became clear, at the same time, that the
substantial disturbance of the optimal correlation between competition and
secondary exercises does not lead to an increase of results values. The
optimal correlation in this case is about 50:50 %, with small individual
deviations - plus or minus 5 ...

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Note that this "intensity" being discussed here has nothing whatsoever in
common with the different definition of "intensity" as used by those who
advocate HIT (High Intensity Training). Intensity in lifting and serious
strength training circles has for many decades referred to how heavy a given
load or session is relative to one's maximum. That is why it is preferable
and less ambiguous to refer to HIT as "Highly Intensive Training", because
that form of training with submaximal or lighter loads with many reps is very strenuous or demanding with respect to local muscle endurance, but not to
one's limit strength or 1RM.

Dr Mel C Siff
Dr Mel Siff
Author of Supertraining + Facts and Fallacies of Fitness
http://www.melsiff.com

Mel Siff Talks Repetitions and Resistance Training Extract from Supertraining

2009-06-24T16:41:00.001-07:00

Dr Mel Siff discusses some resistance training fundementals, as taken from his yahoo group at http://health.groups.yahoo.com/group/supertraining, the best of which can be also seen at www.drmelsiff.com. This is an extract from his landmark textbook - Supertraining.

RESISTANCE TRAINING FOR DIFFERENT PURPOSES

Siff MC Supertraining 2000 Ch 1.1.1 The regimes of resistance training classically used to produce strength,
power, muscular endurance or muscle hypertrophy may be summarised in the form
of Table 1.1 of recommendations based on research and experience (Note that
this table refers to dynamic and not isometric training regimes).

This scheme, however, does not take into account the complexity of the
phenomenon of strength or the other strength-related qualities of neuromuscular performance, such as strength-speed, explosive strength, flexibility-strength and strength-endurance.

It is the major objective of this book to investigate the scope of sport
specific strength training in far greater depth than implied by the
generalised scheme of Table 1.1 and thereby enable the exercise professional
to apply this information in practice......

TABLE 1.1 This table summarises all the intensities, reps, sets, durations and tempos that traditionally are considered to produce qualities such as
hypertrophy, power and strength.

Later in this text, it will be shown that the effective and safe prescription of resistance training should begin with an understanding of force-time and
related curves concerning the patterns of force production in sport and
resistance training (this is what I call "Biomechanics as an Ergogenic Aid".) On this basis we can identify several major objectives of strength
training, namely:

* To increase maximal or absolute strength
* To increase explosive strength (large force in minimal time)
* To increase the Rate of Force Production
* To enable the muscles to generate large forces for a given period * To enable the muscles to sustain small forces for a prolonged period * To increase muscle and connective tissue hypertrophy

The summary of training approaches given by Table 1.1 may be adequate for the average personal trainer or coach dealing with the average client or lower level athlete, but it needs to be expanded upon to take into account the
objectives stated above. In particular, it needs to distinguish between
methods concentrating on neural adaptation versus the different types of
hypertrophy and muscle endurance. This is done at length in later chapters.

Methods involving a large training volume (many repetitions) are referred to
as extensive methods and any phase which relies on a high volume of low
resistance training is referred to as an extensification or accumulation
phase. Conversely, high intensity, low volume methods are known as intensive
methods and a phase comprising this type of training is referred to as an
intensification phase. The early stages of training usually begin with an
extensive phase to lay the foundation for the greater demands imposed by the
subsequent intensive phase with heavy resistance and few repetitions (Fig 1.3). In fact, the long-term training system known as periodisation is based
on cyclically alternating extensive and intensive phases of exercise chosen to timeously enhance given components of fitness such as strength, strength-speed and strength-endurance (see Chapters 1.14, 5.5 & 7.5)...... The traditional approaches to strength conditioning usually regard the following variables as the most important in a weight training programme: * magnitude of the load
* number of repetitions
* number of sets

Training programmes based entirely on these variables, however, are seriously
incomplete and limited in their long-term effectiveness, especially as a form
of supplementary training for other sports. Factors such as the following
must also be taken into consideration:

* the type of strength fitness required
* the type of muscle contraction involved (isometric, concentric, eccentric)
* the speed of movement over different phases of movement * the acceleration at critical points in the movement * the rest intervals between repetitions, sets and workouts * active versus passive rest/recuperation intervals
* the sequence of exercises * the relative strength of agonists and antagonists, stabilisers and movers
* the development of optimal static and dynamic range of movement * the strength deficit of given muscle groups
* the training history of the individual * the injury history of the individual * the level of sports proficiency of the individual.

The last-mentioned factor is of exceptional importance, because the advanced
athlete responds to a given training regime very differently from a novice.
For instance, the exact sequencing of strength, strength-speed and
hypertrophy means in a workout or microcycle is of little consequence during
the first weeks or months of a beginner's training, but is very important to
a more experienced athlete. Moreover, loads as small as 40% of 1RM can significantly enhance the strength of a beginner, but have no strengthening
effect on an elite athlete...

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Mel Siff
http://www.melsiff.com
Dr Mel Siff
Author of Supertraining + Facts and Fallacies of Fitness
http://www.melsiff.com