Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Look up keyword
Like this
0Activity
0 of .
Results for:
No results containing your search query
P. 1
Articles.elitefts.com-Training With Purpose Modifications and Variation in Training

Articles.elitefts.com-Training With Purpose Modifications and Variation in Training

Ratings: (0)|Views: 2 |Likes:
Published by Thomas Aquinas 33
nice
nice

More info:

Published by: Thomas Aquinas 33 on Sep 20, 2013
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

09/20/2013

pdf

text

original

 
articles.elitefts.com
http://articles.elitefts.com/training-articles/training-with-purpose-modifications-and-variation-in-training/
Training with Purpose: Modifications and Variation in Training
When most people think of variation in training and modifications, they immediately think of changingthe actual exercise itself. Rarely do people consider all the other variables that can manipulate thetraining effect of a particular movement. Manipulating factors such as muscle work regime, restintervals, intensity, volume, and the like can create a wide spectrum of options to choose from. Byunderstanding the purpose of each, athletes and coaches can work toward obtaining desired training effectswith a greater rate of success. As great as the internet is (as well as the vast resource of books and literature out there), it has also createda fairly unique problem. Many people have gotten to the point where there are so many bells and whistles intheir faces, they think that all these need to be utilized. To illustrate this point, I will use a back story and showhow this affected me.Back when me and some of my training partners were still fairly new to powerlifting, we came across many of Louie’s articles. We read about all the results that his system of training was producing and were immediatelycaught up in all the wrong aspects of the system. We read about the reverse hyper machine, glute ham raise,bands, chains, safety squat bars, cambered bars, and just about any other contraption out there. Right away,we thought the missing link of our training was that we didn’t have access to these devices. We began going togreat lengths to obtain these. Some of these were fairly tame, such as spending money little by little to buythings like a glute ham or bands and chains. Another involved stealing a safety squat bar from an old weightroom in the middle of the night anddrivingwith it hanging out the window of aDodge Intrepid. But to us, it was worth it because it meant that we’d have access to equipment that was responsible for all these monster totals. After acquiring these things, we started to rotate our movements almost too often. We were of the mindsetthat more variation was better, and we didn’t want to become too accustomed to any particular movement.Unfortunately, we weren’t very well read at this point on things such as rest intervals, periodization, musclework regimes, or anything similar. We didn’t really have any other planexcept to follow a basic maxeffort/dynamic effort split and work hard. It worked for us, but because we were fairly green to the sport, justabout anything would have worked.Knowing what I know now, there are numerous other ways to modify a program and vary the movementswithout needing everything but the kitchen sink. It would be great if we all had access to everything under thesun, but this isn’t the reality for the vast majority of lifters. What I intend to do here is take a look at the manyvariables that can be manipulated to produce different training effects. I also aim to show ways to add varietyto a training program when limited resources are available.
Understand what you’re training for 
The first thing that you must know when manipulating a training system is what you’re training for. Are youlooking for maximal strength? Hypertrophy? Muscular endurance? Or is it something else?
 
One movement can have all these effects depending on how the intensity, volume, and rest intervals areapplied. To illustrate this point, I’ll use an example from Verkhoshansky’s
Special Strength Training Manual for Coaches
. On page 50, he has a table that describes the differences in training effect depending on theoverload weight, number of repetitions, number of sets, and duration of rest intervals.
 
Let’s use the barbell squat as an example. Say you decided to use a weight of 80–100 percent and performsets of 1–3 reps for 4–8 sets with rest intervals of 3–4 minutes. In this case, you would be training for maximal strength and explosive strength against a great external opposition. Let’s say that you used 70–80percent for 3–6 sets of 6–12 reps with rest intervals of 1–2 minutes. This same squat would now becontributing to the development of maximal strength and hypertrophy as opposed to explosive strength. Now,let’s say that you use a weight of 30–60 percent and perform 2–4 sets of 30–50 repetitions with rest intervalsof 45–90 seconds. You would now be working muscular endurance against a moderate external opposition.Keeping the bar weight in a similar range of 30–60 percent but performing 4–6 sets of 10–15 reps with restintervals of 3–4 minutes would produce a different effect of high-speed movements against a low externalopposition. As you can see, a barbell squat isn’t simply a barbell squat in terms of training effects. Thedifference in volume, intensity, duration of work, and duration of rest intervals changes the direction of thetraining effect.On page 58 of the aforementioned Verkhoshansky manual, the following quote appears: “The rest pause is themost important element of the training method. The length of rest period determines a specific organism’sfunctional reaction to the entire volume of exercises’ work.” Basically, different work to rest ratios will result indifferent training effects. This must be kept in mind when designing the training program and often can getoverlooked by many other variables. However, it should be a priority to have this in order before worrying aboutwhich bar or box height you’ll be using. While this seems like common place knowledge, many blow this off andget substandard results for the amount of effort put into other areas.
Adjusting muscle work regimes
 Another variation that can be made rather simply is the muscle work regime that an exercise is performed with.Bondarchuk states the following in
Transfer of Training Vol. II 
(page 39): “A definite effect on separate brainstructures is seen by the use of different muscle work regimes.” This has also been referenced by NataliaVerkhoshansky and Buddy Morris on the elitefts™ Q&A, and Cal Dietz has covered these in-depth in his book
Triphasic Training 
.Some may be asking, what the hell is a muscle work regime? We could define these as the following:Yielding/eccentric: In ‘broscience’ terms, this is the “negative.” This is the lowering phase of the exercise.Overcoming/concentric: To put it simply, this is the way up (the positive) or the side many focus on.Isometric: This is strength effort without muscle shortening. The muscle is under tension but nomovement is visible.

You're Reading a Free Preview

Download
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->