conditioning for muscular strength

Conditioning For

Muscular Strength

Overload Principle

Work muscle above and beyond what it is accustomed to and it will adapt !

Overload may be an increase:ResistanceRepetitions / SetsContraction velocity

Adaptation and Specificity

Muscles adapt differently based on the type of overload placed on them.

Specify the training regimen to elicit the desired adaptations.

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.

Muscle Fiber Types

Fast Twitch (FG / Type II) anaerobic capacity

Type IIa (FOG) vs. IIbFatigue easilyFast contractile velocity (Vmax)

Muscle Fiber Types

Slow Twitch (SO / Type I)Vmax = ½ Vmax of FG fibers Mitochondria Density [Aerobic Enzymes]

Muscle Fiber Types and Performance

Genetics

Specificity of Training

Fiber Conversion

* Power = Force X Velocity *

Types of ContractionsConcentric: Muscle shortens w/ contractionEccentric: Muscle lengthens while it is contracted.Static (Isometric): No change in muscle length w/ contraction

Types of TrainingIsotonic: Movement of a set resistance through a ROM

Isokinetic: Speed of contraction is controlled while subject exerts max effort

Isometric: Training using static contractions

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.

Glucose

Pyruvic Acid (2)

Energy H+

Lactic Acid (2)

Acetyl Co-A (2)

CO2 & H+

Krebs

CycleCO2

H+

Energy ATP

ATP

Mitochondria

Inter Cellular Fluid

To ETC

Anaerobic

AerobicFatty AcidsAmino Acids

DOMSDelayed Onset Muscle SorenessCaused by:

Minute tears in muscle tissue*Acute inflammation*Alteration in cell’s Calcium regulation*Osmotic pressure changes (retention of fluid)Muscle spasmsAny combination of the above

Adaptations to Strength TrainingNeural Adaptations (First 8-12 weeks)Learn Movement (Motor Learning) Coordination Motor Unit Recruitment Coordination of Motor UnitNeuromuscular inhibition (GTO ,

Muscle Spindles)

Muscular Adaptations

Muscle Fibers (Physical Changes)Increase in Size: Hypertrophy

(Particularly Type II)Directly proportional to the VOLUME of

overloadVolume = Resistance X Repetitions

Increase in Number: Hyperplasia (?)

Muscle Fiber Conversion?

Studies are inconclusive???Most show no change or very

littleAppears that IIb IIa w/

intense aerobic trainingLargely genetic and relatively

stable (Absolute Number)

Energy System Adaptations

ATP – CPWill increase stores of ATP-CP

Anaerobic Glycolysis in levels of glycolytic enzymesLess LA produced, more efficient

Cori cycle, LA tolerance

Gains in the Beginning of a Program

Strength

Hypertrophy

Neural Adaptations

Training Duration

Pro

gre

ss

8-12 Weeks

Steroids

Steroids

Other AdaptationsIntramuscular Fuel Stores [ATP], [CP], and [Glycogen] Increase

VO2maxDepends on training

Connective TissueLigament / Tendon Strength Increases Increase in connective tissue

surrounding muscle fibers Increased bulk

Bone Mineral Density

Other AdaptationsCapillary DensityDecreases w/ intense, high intensity STNo Change w/ circuit or low weight,

high repetition ST

Mitochondrial DensityDecreases due to CSA

Glycolytic EnzymesIncrease

Other AdaptationsHormonal ChangesAcute increase in Epinephrine,

Norepinephrine, and Cortisol ( Gluconeogenesis)

Cholesterol Total Cholesterol* HDL-Cholesterol*

* (Results have been somewhat inconclusive)

Specificity of Training

Aerobic Training: IIb IIaHypertrophy of I and IIb fibersIncrease in enzymes,

mitochondria, & capillaries; especially in I (SO) fibers

Specificity of Training

Strength / Power Training:Hypertrophy of IIb Fibers glycolytic enzymes LA tolerance in % of CSA from type II

Increased contraction velocity?

StrengthStrength is a function of:Neural FactorsType of fibers engagedAnthropometrics/BiomechanicsSize of Muscle (CSA) *

Frequency SystemsSplit Routine: Upper / Lower Body

Alternate Day: Total body w/ 48 hrs. rest

Antagonist Split Routine: Agonist / Antagonist muscle on

opposing days.

Lifting Systems

Percentage

Circuit

Pyramid (Progressive Resistance)

Super Set

Maximum Fatigue (Negatives)

Recommendations

WARM UP / COOL DOWN !Start with large muscle / multi-joint exercise and progress to single-joint / isolation exercisesOverload “Core” muscles last

Recommendations

ALWAYS allow 48 hours for complete recovery !

Start slow !

NEVER overload a sore muscle !