We need to have correct programming and planning in resistance training in order to find a change in positive trend towards the specific manifestation in the performance of strength. One of the main processes that we must take into account in order to achieve this corresponds to the variables that we can manipulate as far as the constituent stimuli of external loads are concerned.
Of these variables that can be manipulated in strength training, we find:
Programming variables
Through them we can estimate what effects the stimuli created in the strength training session will have on the subject (Jiménez Gutiérrez, 2005). These variables, in turn, can be divided into two types:
Mechanical programming variables
Training media
We are talking about the devices that determine the overloads or resistances in the actions carried out by the subjects. That is to say, the different ways in which each medium performs the action that triggers kinetically and kinematically different responses.
Type of exercise
Based on a series of characteristics, we found three types:
- Sports exercises: The gesture or action we perform is practically the same as in the situation of sports practice. In addition to respecting the sporting gesture, so do the spatial and situational conditions that influence us in the competition.
- Specific exercises: Even though the sport gesture is also performed, we pay attention to differences in terms of the specific gesture of the competition. Within this type of exercises we find those that are performed in situations other than real competition, such as taking throw-ins in football without opponents, or throwing with balls of greater or lesser weight to the real.
- Auxiliary exercises: These are those exercises that are not aimed at any specific sport, but rather are aimed at improving physical performance in general (Verchoshansky, 2001).
We have the main motor exercises, which are those that have the greatest impact on sports performance. Normally they are going to be multi-articular exercises that include large muscle areas (Bompa, 1995).
The supplementary exercises are quite related to the main ones, although the importance of improving performance is more limited. This means that these exercises are used to reinforce the effect on the main ones. They are usually used more in the preparatory phases, as the levels of strength are much lower at the beginning (Kenn, 1997).
Finally we have the assistant exercises, used to strengthen those muscular zones that are more prone to produce injuries or overloads. We also work to be able to support in an efficient way the loads that derive from the sport gesture itself. These exercises are essential to maintain strength relationships between antagonistic muscle groups, such as femoral and quadriceps, or spinal stabilizers with the pelvis.
Execution Order for Exercises
The order of the exercises in a training session will be marked by the main objectives of the session.
Regardless of the mechanical characteristics produced by the exercises, those performed at the beginning of the session are performed with a better and more appropriate technique, thus producing the greatest benefits, with respect to those performed at the end of the training (Kraemer, Ratamess, & French, 2002).
Several authors tell us that the order in which the exercises are carried out will be marked by the general objectives in each phase of the season.
Physiological programming variables
Intensity
It is a fundamental variable to measure the orientation of the training. It allows us to know the stress to which muscular efforts are subjected. It was commonly associated with the percentage of weight mobilized. But if we add to this the speed with which we perform the gesture, the intensity can be estimated much more precisely by the mechanical power that is produced. Exercises such as the squat or the press bench show an inverse and at the same time proportional relationship between the levels of force and the speed reached (Siff, 2004).
When moving light weights (30-60% RM), the most reliable indicator of muscular stress would be given by power, as we will look at the speed of execution achieved. On the other hand, for higher weights, the level of muscular stress is more linked to the level of strength or magnitude of the weight, as the power decreases as the mobilized weight exceeds 60% of the MR (Naclerio, 2008).
As a clarification, we must say that in sequential exercises, such as Olympic lifts, the power can reach its maximum values with weights greater than 70% of the MRI.
In most scientific studies, intensity is given by % of MRI, and only in a few cases has intensity been linked to mechanical power (Baker, 2001).
Depending on the objectives pursued, a difference must be made between exercises aimed at gaining muscle volume (hypertrophy) and those aimed at improving maximum strength (MR). In subjects with an intermediate level:
Volume
The volume has been determined as the total Kg obtained from the product between series, repetitions and mobilized weights.
Volume gives us an absolute value that shows the individual subject's ability to tolerate the workloads applied to him. This value will not serve as a parameter to determine individualized volumes of training in different athletes. The trainer will be in charge of assigning the volume of weekly and session repetitions, as well as intensity and percentages.
The volume will allow us to compare the amount of work done by different subjects even though they have different strength values (Kuznetsov V. V. 1989).
It seems that there is an optimal volume range in order to achieve the desired effects. Above this volume, the benefits are not greater and could even lead to an increase in exhaustion and the risk of injury. On the other hand, below this optimal volume, we would not be achieving the full level of improvement achievable, or even if the volume is very low it will not trigger any kind of response (Naclerio, 2008).
With this, we can distinguish a classification of volume:
Density
It is a relationship established between the duration of the effort and the pause time for recovery. The alteration of this relationship may mean a change in the effects pursued in training (Willardson, 2006). The pause, and whether this is done actively or passively, will influence the degree of recovery.
A review carried out by Willardson (2006) establishes the following lengths of recovery pause necessary according to the intended objective of the training.
Frequency
It is the number of times each muscle group or chain is trained over a week or divided into microcycles (SJ Fleck, 1999).
Duration
Refers to the duration of application of the stimulus. It can be set by the total duration of the training session, or by the time of training on a muscle group or several. It is closely linked to volume, but here only time is quantified, not work (Jiménez Gutiérrez, 2005).
Control variables
Control refers to how each subject responds to training loads. This is very important in order to achieve the objectives pursued.
The control of the real intensity can be very useful when estimating the zone in which the subject is working.
For this reason, several studies have attempted to relate control by subjective perception at the end of each series of exercises (ROBERTSON et al., 2003) or at the end of the complete session (Singh, Foster, Tod, & McGuigan, 2007).
This subjective perception will increase with the total number of repetitions performed (ROBERTSON et al., 2003). Therefore, in strength exercises, the control of the intensity of the training should be carried out both at the beginning, to reflect the magnitude of weight, and at the end, which will suppose the relative volume of effort made.
Therefore, as we have seen, strength training must be consciously planned in order to achieve the objectives pursued. To do this we must have these variables very present and structure them correctly.
REFERENCES
Of these variables that can be manipulated in strength training, we find:
- Variables used for training programming, also called programming variables.
- Variables used to control the effects derived from training, control variables.
Programming variables
Through them we can estimate what effects the stimuli created in the strength training session will have on the subject (Jiménez Gutiérrez, 2005). These variables, in turn, can be divided into two types:
- Mechanical
- Physiological
Mechanical programming variables
Training media
We are talking about the devices that determine the overloads or resistances in the actions carried out by the subjects. That is to say, the different ways in which each medium performs the action that triggers kinetically and kinematically different responses.
Type of exercise
Based on a series of characteristics, we found three types:
- Sports exercises: The gesture or action we perform is practically the same as in the situation of sports practice. In addition to respecting the sporting gesture, so do the spatial and situational conditions that influence us in the competition.
- Specific exercises: Even though the sport gesture is also performed, we pay attention to differences in terms of the specific gesture of the competition. Within this type of exercises we find those that are performed in situations other than real competition, such as taking throw-ins in football without opponents, or throwing with balls of greater or lesser weight to the real.
- Auxiliary exercises: These are those exercises that are not aimed at any specific sport, but rather are aimed at improving physical performance in general (Verchoshansky, 2001).
We have the main motor exercises, which are those that have the greatest impact on sports performance. Normally they are going to be multi-articular exercises that include large muscle areas (Bompa, 1995).
The supplementary exercises are quite related to the main ones, although the importance of improving performance is more limited. This means that these exercises are used to reinforce the effect on the main ones. They are usually used more in the preparatory phases, as the levels of strength are much lower at the beginning (Kenn, 1997).
Finally we have the assistant exercises, used to strengthen those muscular zones that are more prone to produce injuries or overloads. We also work to be able to support in an efficient way the loads that derive from the sport gesture itself. These exercises are essential to maintain strength relationships between antagonistic muscle groups, such as femoral and quadriceps, or spinal stabilizers with the pelvis.
Execution Order for Exercises
The order of the exercises in a training session will be marked by the main objectives of the session.
Regardless of the mechanical characteristics produced by the exercises, those performed at the beginning of the session are performed with a better and more appropriate technique, thus producing the greatest benefits, with respect to those performed at the end of the training (Kraemer, Ratamess, & French, 2002).
Several authors tell us that the order in which the exercises are carried out will be marked by the general objectives in each phase of the season.
Physiological programming variables
Intensity
It is a fundamental variable to measure the orientation of the training. It allows us to know the stress to which muscular efforts are subjected. It was commonly associated with the percentage of weight mobilized. But if we add to this the speed with which we perform the gesture, the intensity can be estimated much more precisely by the mechanical power that is produced. Exercises such as the squat or the press bench show an inverse and at the same time proportional relationship between the levels of force and the speed reached (Siff, 2004).
When moving light weights (30-60% RM), the most reliable indicator of muscular stress would be given by power, as we will look at the speed of execution achieved. On the other hand, for higher weights, the level of muscular stress is more linked to the level of strength or magnitude of the weight, as the power decreases as the mobilized weight exceeds 60% of the MR (Naclerio, 2008).
As a clarification, we must say that in sequential exercises, such as Olympic lifts, the power can reach its maximum values with weights greater than 70% of the MRI.
In most scientific studies, intensity is given by % of MRI, and only in a few cases has intensity been linked to mechanical power (Baker, 2001).
Depending on the objectives pursued, a difference must be made between exercises aimed at gaining muscle volume (hypertrophy) and those aimed at improving maximum strength (MR). In subjects with an intermediate level:
- In order to increase maximum strength, it is recommended to mobilize loads higher than 75% of the MRI (Peterson, Rhea, & Alvar, 2005).
- For muscle gain, we should train in a slightly lower area, 70-85% RM, and may reach 90% RM in more trained subjects. From this percentage the muscular tension is very high and fatigue occurs quickly, which causes the volume reached to decrease and does not trigger a hypertrophic response, which is what we intend (Fry, 2004).
Volume
The volume has been determined as the total Kg obtained from the product between series, repetitions and mobilized weights.
- Volume = series x repetitions x weight
Volume gives us an absolute value that shows the individual subject's ability to tolerate the workloads applied to him. This value will not serve as a parameter to determine individualized volumes of training in different athletes. The trainer will be in charge of assigning the volume of weekly and session repetitions, as well as intensity and percentages.
The volume will allow us to compare the amount of work done by different subjects even though they have different strength values (Kuznetsov V. V. 1989).
It seems that there is an optimal volume range in order to achieve the desired effects. Above this volume, the benefits are not greater and could even lead to an increase in exhaustion and the risk of injury. On the other hand, below this optimal volume, we would not be achieving the full level of improvement achievable, or even if the volume is very low it will not trigger any kind of response (Naclerio, 2008).
With this, we can distinguish a classification of volume:
- Minimum: The minimum amount of work to trigger adaptations, even if they are minimal.
- Medium: A job that can be kept for a long time, and that will result in a progressive increase in performance.
- Maximum: Limit of benefits, even reduced if these volumes are prolonged.
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| FreeWeightRoom by Deane Rimerman CC BY 2.0 |
Density
It is a relationship established between the duration of the effort and the pause time for recovery. The alteration of this relationship may mean a change in the effects pursued in training (Willardson, 2006). The pause, and whether this is done actively or passively, will influence the degree of recovery.
A review carried out by Willardson (2006) establishes the following lengths of recovery pause necessary according to the intended objective of the training.
Frequency
It is the number of times each muscle group or chain is trained over a week or divided into microcycles (SJ Fleck, 1999).
Duration
Refers to the duration of application of the stimulus. It can be set by the total duration of the training session, or by the time of training on a muscle group or several. It is closely linked to volume, but here only time is quantified, not work (Jiménez Gutiérrez, 2005).
Control variables
Control refers to how each subject responds to training loads. This is very important in order to achieve the objectives pursued.
The control of the real intensity can be very useful when estimating the zone in which the subject is working.
For this reason, several studies have attempted to relate control by subjective perception at the end of each series of exercises (ROBERTSON et al., 2003) or at the end of the complete session (Singh, Foster, Tod, & McGuigan, 2007).
This subjective perception will increase with the total number of repetitions performed (ROBERTSON et al., 2003). Therefore, in strength exercises, the control of the intensity of the training should be carried out both at the beginning, to reflect the magnitude of weight, and at the end, which will suppose the relative volume of effort made.
Therefore, as we have seen, strength training must be consciously planned in order to achieve the objectives pursued. To do this we must have these variables very present and structure them correctly.
See you in the next post.
May the force be with you!
REFERENCES
Baker, D. (2001). A
series of studies on the training of high-intensity muscle power in rugby
league football players. Journal of Strength and Conditioning Research, 15(2),
198–209. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/11710405
Fry, A. C. (2004). The
Role of Resistance Exercise Intensity on Muscle Fibre Adaptations. Sports
Med (Vol. 34). Retrieved from
https://pdfs.semanticscholar.org/18d6/c4e216c5c8de5cada5d3f8630aba61b05af5.pdf
Jiménez Gutiérrez, A.
(2005). Entrenamiento personal : bases, fundamentos y aplicaciones. Entrenamiento
personal : bases, fundamentos y aplicaciones, 2005, ISBN 84-9729-059-3, págs.
87-134. INDE Publicaciones. Retrieved from
https://dialnet.unirioja.es/servlet/articulo?codigo=1126093
Kraemer, W. J.,
Ratamess, N. A., & French, D. N. (2002). Resistance Training for Health
and Performance. Current Sports Medicine Reports (Vol. 1). Retrieved
from
https://pdfs.semanticscholar.org/b947/a9fa9fac3e755dd0f571286f4a578281427e.pdf
Kuznetsov V. V. (1989). Metodología
del entrenamiento de la fuerza para deportistas de alto nivel. Retrieved
from
http://www.portalfitness.com/6790_libro-metodologia-del-entrenamiento-de-la-fuerza-para-deportistas-de-alto-nivel.aspx
Naclerio, F. (2008).
Variables a Considerar para Programar y Controlar las Sesiones de Entrenamiento
de Fuerza - G-SE / Editorial Board / Dpto. Contenido. PubliCE, 0.
Retrieved from
https://g-se.com/variables-a-considerar-para-programar-y-controlar-las-sesiones-de-entrenamiento-de-fuerza-1062-sa-C57cfb271b6cf5
Peterson, M. D., Rhea,
M. R., & Alvar, B. A. (2005). APPLICATIONS OF THE DOSE-RESPONSE FOR
MUSCULAR STRENGTH DEVELOPMENT: A REVIEW OF META-ANALYTIC EFFICACY AND
RELIABILITY FOR DESIGNING TRAINING PRESCRIPTION. Journal of Strength and
Conditioning Research (Vol. 19). Retrieved from
https://pdfs.semanticscholar.org/bfe1/b16ad8fc1d22f1de6bfa4adcb92bedde0980.pdf
ROBERTSON, R. J., GOSS,
F. L., RUTKOWSKI, J., LENZ, B., DIXON, C., TIMMER, J., … ANDREACCI, J. (2003).
Concurrent Validation of the OMNI Perceived Exertion Scale for Resistance
Exercise. Medicine & Science in Sports & Exercise, 35(2),
333–341. https://doi.org/10.1249/01.MSS.0000048831.15016.2A
Singh, F., Foster, C.,
Tod, D., & McGuigan, M. R. (2007). Monitoring different types of resistance
training using session rating of perceived exertion. International Journal
of Sports Physiology and Performance, 2(1), 34–45. Retrieved from
http://www.ncbi.nlm.nih.gov/pubmed/19255453
SJ Fleck. (1999).
Periodized strength training: a critical review. Journals.Lww.Com.
Retrieved from
https://journals.lww.com/nsca-jscr/abstract/1999/02000/periodized_strength_training__a_critical_review.15.aspx
Willardson, J. M.
(2006). A BRIEF REVIEW: FACTORS AFFECTING THE LENGTH OF THE REST INTERVAL
BETWEEN RESISTANCE EXERCISE SETS. Journal of Strength and Conditioning
Research (Vol. 20). Retrieved from
https://pdfs.semanticscholar.org/7d2f/da30e52c39431dbb90ae065da036a55acdc7.pdf
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