To do this, it is essential that the sports technician has full knowledge of the importance of training planning and scheduling.
In this article we will mainly talk about improving the expression of strength.
(given by volume, intensity and density); in practice: duration of sessions or tonnage (i.e. number of kg used per session or training period), percentage of commitment on the maximum repetition (1RM), number of series (sets) and repetitions (rep), method of execution (TUT and relationship between the phases of the movement), internal recovery of the series / density, choice and order of the exercises;Priority over specific objectives.
or joint injuries.
Finally, the total volume of the training load also varies depending on the sport and the role of strength in it.
By intensity, therefore, we mean the importance of the neuro-muscular stimuli implemented during training; this intensity is determined by the muscular effort and energy expenditure of the central nervous system (CNS).
The size of the stimuli depends on the overload, the speed of execution and the recovery between repetitions and between sets.
Now it is right to distinguish between the workouts to which the trainer will want to submit his athlete:
- The intensity of the overall load, therefore the chosen overload, refers to the mass or weight lifted.
- In isokinetic training this load translates into the force used against the resistance opposed by the machine.
Supra-maximal is defined as an "intensity that exceeds the athlete's maximum strength." If the eccentric method is used - which is based on the inability to shorten the muscle and keep it in isometry - in most cases loads between 100 and 125% are used. In these cases, assistance should be given by two people (spotters) positioned at the end of the bar (system recommended only for professional athletes);
The other loads, on the other hand, are those that are normally used in the gym, taking into account the type of strength you want to develop and above all the specific combination of speed, resistance, etc.
primary and create a motor memory, which allows to consolidate these skills.
Going more specifically, speaking of athletes, we can give an example to make people understand the "importance of the order" of the exercises - in the case of trainers who want to train employees or housewives not involved in sports, this example is not valid and we will behave with criteria previously illustrated.
Volleyball player: technical gesture interested in the jump, to go to the wall and crush. Exercises to perform half squats with raised heels. You don't have to worry about whether to train large groups or small ones first, because the affected muscle chain (glutes, ischioperoneotibiali - IPT, calves) takes place in the same sequence as the jump. Athletes have two possibilities to respect the order of the exercises prescribed by the trainer:
Vertical; from top to bottom, favoring a better recovery of the muscle groups involved. By repeating the first exercise the muscles will have already recovered. This is more recommended for athletes looking for power and maximum strength, as it ensures longer recovery intervals between repetitions , hence a better regeneration.
Horizontal; the athlete performs all the series of repetitions of the first exercise, before moving on to the second. In this specific case there will be such local fatigue as to cause hypertrophy and progressively reduce the capacity for maximum power or strength.
short duration 10/30 rep with (60-80%). A medium duration resistance will reach 30/60 rep and a long duration at 100/150 rep.Obviously these data relate to athletes who repeat the gesture for a longer time, such as canoeing, rowing, cross-country skiing, skating, etc.
The speed of execution is a critical point in training, because to be effective it must be high and explosive for some movements, while for others it must be low or medium. The sensitivity of the athlete and his proprioception in making the technical gesture will therefore be fundamental.
It is important to remember that fast-twitch muscle fibers are trained and involved in action only if force is applied vigorously and quickly.
and sufficient work potential to perform numerous intense and long repetitions for a large number of sets.
A further variation occurs depending on which force wants to be developed. In the case of repetition of the gesture for a long time (canoeing, rowing, cross-country skiing) a large number of repetitions per series is required.
In addition, other factors to consider are the athlete's abilities, his training potential, the amount of muscle groups to be strengthened and the training phase we are in (according to periodization). In the preparatory period, ie before the competitive season, almost all muscle groups must be trained (more exercises to be performed, less series of repetitions), vice versa as the competitive period approaches. During the competitive period, finally, the goal will be to maintain a certain level of strength; everything is reduced, so that the energies can be used mainly for technical and tactical work.
(ATP): complex chemical compound obtained from the energy supplied by food. It is stored in all cells and especially in the muscles.It therefore becomes very important to determine the recovery intervals in advance: this factor becomes fundamental both from a physiological point of view and from a psychological point of view. Let's clarify with a table:
The table allows us to understand that the recovery interval is a function of the load used during work, the type of force to be developed and the speed of execution.
During the intervals, a highly energetic compound of ATP and creatine phosphate (CP) is regenerated. This constitutes energy and its regeneration is proportional to the length of the recovery intervals - if the interval is properly planned.
Lactic acid (AL) accumulates more slowly, resulting in an increase in the athlete's ability to complete the planned training program. If the recovery interval is less than 30 seconds, the lactate level will be very high and even very well trained athletes will struggle to recover. An adequate recovery interval facilitates the elimination of lactic acid from the body.
An example can help us better understand the concept: on sports such as short distance running, swimming, rowing, canoeing, most team sports, boxing and martial arts, we will have to take into account the following:
- Recovery interval of 30 "reconstitutes about 50% of the consumed ATP / CP;
- 1 minute of interval after 15/20 rep is insufficient to regenerate the muscle energy, consequently it will not be possible to have high level performances of muscle tension;
- A recovery interval of 3 to 5 minutes or more allows for an almost complete restoration of ATP / CP reserves;
- If you have worked to muscle exhaustion, 4 minutes are insufficient to eliminate lactic acid and regenerate energy reserves.
Scientific research attributes the responsibility for the onset of fatigue (central and peripheral) to the following components:
- Motor nerve: it conducts impulses from the nervous system to the muscle fibers. If these impulses are weaker, the strength will decrease accordingly. It will therefore take more than 7 minutes for the CNS to recover during the phase of maximum effort.
- Neuromuscular junction: it is the connection of the nerve to the muscle fiber, through which nerve impulses are transmitted to the muscles under stress. This fatigue is caused by the high release of chemical transmitters from the ends of the nerves. 2-3 minutes are enough to bring the electrical properties back to normal. In the case of very strong contractions, intervals of> 5 minutes are required.
- Contractile mechanism: based on the action of actin and myosin; the accumulation of lactic acid decreases the maximum level of tension, that is the strength of the muscle to contract in proportion to the nerve impulses.
- Depletion of energy reserves: during prolonged exercise (> 30 minutes) there is a depletion of glycogen stores, which cause fatigue of the affected muscle. There are also other sources of glucose, such as blood, but this cannot cover all the energy needs of the muscles under stress, hence the need to recover in the right time.
- Central nervous system: when it is massively affected, it reduces the working potential, transmitting less strong impulses to the muscles in question, in such a way as to reduce the effort and protect itself. If recovery times are adequate (4-5 minutes), the brain will no longer feel danger and the muscles will be able to receive powerful impulses again and performance will improve.
On recovery days it is important to rest, avoiding muscle, metabolic and central nervous fatigue.
