evidence based resistance training recommendations
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Release the Dogma - This presentation is a comprehensive overview on evidence based resistance training.TRANSCRIPT
Release the Dogma!Evidence based resistance training for performance
and hypertrophy
RWL Coaching Team
The evidence
• Evidence-based resistance training recommendations (2011)
• James Fisher, James Steele, Stewart Bruce-Low and Dave Smith
• Southampton Solent , Manchester Metropolitan University
First a consideration
StrengthHypertrophy
PostureBody composition
FlexibilityAgility
SkillHealth
First a consideration
StrengthHypertrophy
PostureBody composition
FlexibilityAgility
SkillHealth
First a consideration
StrengthPowerTorque
Aerobic EnduranceAnaerobic Endurance
Hypertrophy
How many reps?
ACSM• Low reps (1-5)
strength and power• Moderate reps (5-
15) hypertrophy• High reps (15+) for
endurance
Unstable Surfaces
“performing resistance exercises on unstable equipment will make an individual more proficient at performing resistance exercises on unstable equipment”
Form
• Why is it important?– Injury– Motor recruitment – Consistency
Tempo
• Tempo • Time under tension
(TUT)
Frequency of training
• What are you training for?
• Recovery– Food intake– Sleep– Stress– 80/20
It’s all about intensity
What is the ultimate aim before you start your workout?
Momentary muscular failure
The holy grail of resistance training
But…
• Progress in individuals will vary
• Somatotype• Body Composition• Age
Scientific research and Physique coaching in practice
• Experience• Grounding• Experimentation• Individuals
Why we do what we do
• Interest• Body composition• Performance - Periodisation• Posture – Flexibility, mobility and stability• Injury prevention • Agility and speed