Basic Training

Concepts and
secrets of CPT
R1 林威廷
About Me 關於我
• 台北榮總復健科住院醫師 PMR, Taipei Veterans General Hospital
• UCL, MSc Sports Medicine, Exercise and Health
• 台灣⼤學醫學系 National Taiwan University, Doctor of Medicine

• SFMA Lv 1 FMS Lv 1
• Be Activated Lv 1-2. RPR Lv 1-2
• Redcord 紅繩訓練 Neurac 1
• 美國肌⼒體能協會 肌⼒與體能專家國際認證 NSCA CSCS
• 中華⺠國肌內效協會B級貼紮課程認證
• ⽇本筑波⼤學Tsukuba University 運動科學中⼼參訪
Basic Concept
Basic Concept
Strength
 Basic Concept
Strength

Power
 Basic Concept
Strength

Power

Speed
 Basic Concept
Strength

Power

Speed Agility
 Basic Concept
Strength

Power Endurance

Speed Agility
 Basic Concept
Strength

Power Endurance

Sport Specific Training

Speed Agility
 Basic Principles
of Training

General Adaptation Syndrome

Energy system
Energy system

Phosphagen Glycolysis System Oxidative System

System
Energy system
Energy system
Energy system
Energy system

Phosphagen Repletion Time: 3-5 mins

Energy system
Resistance Training
Strength & Power
Strength & Power

FxS FxV
Strength & Power
Squat

Bench Press

Deadlift

Shoulder Press

Row

Clean and Jerk

Snatch
Strength & Power
Specificity
Strength & Power
Specificity

Progression and Overload

Strength & Power
Specificity

Progression and Overload

Training Goal
Strength & Power
Specificity

Progression and Overload

Training Goal

● Hypertrophy
● Basic Strength
● Power
● Maintainance
● Rest
Strength & Power
Specificity

Progression and Overload

Training Goal

● Hypertrophy
● Basic Strength
● Power
● Maintainance
● Rest
Strength & Power
Specificity

Progression and Overload

Training Goal

● Hypertrophy
● Basic Strength
● Power
● Maintainance
● Rest
Strength & Power
Specificity

Progression and Overload

Training Goal

● Hypertrophy
● Basic Strength
● Power
● Maintainance
● Rest
Strength & Power
Specificity

Progression and Overload

Training Goal

● Hypertrophy
● Basic Strength 2-3
mins
● Power
● Maintainance
1 min
● Rest
30 secs
Strength & Power
Specificity

Progression and Overload

2 for 2 rule
Training Goal

● Hypertrophy
● Basic Strength 2-3
mins
● Power
● Maintainance
1 min
● Rest
30 secs
Strength & Power
Specificity

Progression and Overload

Training Goal: Periodization

Training Frequency
Strength & Power
Specificity

Progression and Overload

Training Goal: Periodization

Training Frequency
Strength & Power
Specificity

Progression and Overload

Training Goal: Periodization

Training Frequency
Strength & Power
Strength & Power
Specificity

Progression and Overload

Training Goal: Periodization

Training Frequency

Training Order
Strength & Power
Specificity

Progression and Overload

Training Goal: Periodization

Training Frequency

Training Order

● Power, Multi-joint, Assistance

● Upper/Lower, Push/Pull
● Superset/Compound set
Aerobic Training
LT occurs at
50-60% VO2max in normal people
70-80% VO2max in trained athlete
Maximal Heart Rate
Maximal Heart Rate (MHR): 220 - Age
Maximal Heart Rate
Maximal Heart Rate (MHR): 220 - Age

Heart Rate Reserve (HRR): MHR - Resting Heart Rate (RHR)

Maximal Heart Rate
Maximal Heart Rate (MHR): 220 - Age

Heart Rate Reserve (HRR): MHR - Resting Heart Rate (RHR)

Target Heart Rate (THR)

● Percentage of Maximal Heart Rate: MHR x ?%

● Percentage of Heart Rate Reserve: RHR + HRR x ?%
Maximal Heart Rate
Maximal Heart Rate (MHR): 220 - Age

Heart Rate Reserve (HRR): MHR - Resting Heart Rate (RHR)

Target Heart Rate (THR)

● Percentage of Maximal Heart Rate: MHR x ?%

● Percentage of Heart Rate Reserve: RHR + HRR x ?%
○ 20 y/o, RHR 60 at 70% of MHR/HRR
Maximal Heart Rate
Maximal Heart Rate (MHR): 220 - Age

Heart Rate Reserve (HRR): MHR - Resting Heart Rate (RHR)

Target Heart Rate (THR)

● Percentage of Maximal Heart Rate: MHR x ?%

● Percentage of Heart Rate Reserve: RHR + HRR x ?%
○ 20 y/o, RHR 60 at 70% of MHR/HRR
■ MHR: (220-20) x 70% = 140
■ HRR: 60 + (220-20-60) x 70% = 158
Maximal Heart Rate
Plyometric Training
Jump and Land
Jump and Land
Jump and Land
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance

30 secs
 Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance

Technique matters !!

30 secs
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance
Upper and Lower Extremity
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance
Upper and Lower Extremity
Intensity
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance
Upper and Lower Extremity
Intensity
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance
Upper and Lower Extremity
Intensity
Frequency (48-72 hours to recover)
● Rest between rep : 5-10 secs,
● Rest between sets: 2-3 mins
Jump and Land
Pretest

● Strength: 1RM Squat 1.5 BW

● Balance
Upper and Lower Extremity
Intensity
Frequency (48-72 hours to recover)
● Rest between rep : 5-10 secs,
● Rest between sets: 2-3 mins
The Big Four
Certified Personal Trainer CPT
Certified Personal Trainer CPT
Certified Personal Trainer CPT
Corrective Exercise Specialist CES
 Certified Personal Trainer CPT
Certified Personal Trainer CPT
Corrective Exercise Specialist CES

Certified Personal Trainer CPT

Certified Strength and Conditioning Specialist CSCS
Certified Special Population Specialist CSPS
 Certified Personal Trainer CPT
Certified Personal Trainer CPT
Corrective Exercise Specialist CES

Certified Personal Trainer CPT

Certified Strength and Conditioning Specialist CSCS Certified Personal Trainer CPT
Certified Special Population Specialist CSPS
 Certified Personal Trainer CPT
Certified Personal Trainer CPT
Corrective Exercise Specialist CES

Certified Personal Trainer CPT

Certified Strength and Conditioning Specialist CSCS Certified Personal Trainer CPT
Certified Special Population Specialist CSPS
SUMMARY
Questions 問題