94 Chapter 5: Training for Strength Table 5.2. Tempo Recommendations Training Goal Concentric Phase (sec.) Eccentric Phase (sec.) Endurance 1-2 2-6+ Size 1-2 2-4 Basic Strength 1-2 1-2 Peak Strength Explosive Explosive Time under tension (TUT) refers to how long the muscle is under strain during a set. For maximal hypertrophy (increase in muscle size), it is recommended to use lighter weights with a TUT of between 45 - 60 seconds. Deload is a short pre-planned period of recovery built into an exercise regime in which both exercise intensity and volume are purposely reduced. A typical deload period is scheduled every 3-6 weeks and lasts for a week. General physical preparedness (GPP) refers to any training method used to improve general conditioning such as strength, power, endurance, speed and flexibility. GPP is meant to lay the foundation for SPP and, according to Simmons (2007), roughly 80% of your overall training should come by way of GPP. Specific physical preparedness (SPP), also referred to as sports-specific physical preparedness, refers to training of specific movements in a specified activity, usually a sport. For example, in the sport of powerlifting, this would entail training the bench press, squat and deadlift. According to Simmons (2007), roughly 20% of your overall training should come by way of SPP. Basic Strength Training Principles The principle of directed adaptation states that a similar stimulus must be presented in sequence for some time in order for the physiological adaptations associated with that stimulus to be retained long term. In essence, this principle states that the same exercises and rep schemes should be used for several weeks consistently before transitioning to a different set of exercises and rep schemes. The principle of accommodation states that the body’s response to a constant stimulus decreases over time. While performing two sets of 10 reps with 90 lbs. on the bench press may be an appropriate stimulus initially, if the stimulus does not change, the body will eventually adapt and thereby prevent further physiological adaptations from occurring (e.g., increased muscular size and strength). Herein lies the dilemma, not using a specific set of exercises and rep schemes long enough violates the principle of directed adaptation. However, using a specific set of exercises and rep schemes for too long violates the principle of accommodation. To prevent either scenario from occurring, it is recommended to change up the exercises and rep schemes used about every 3-6 weeks.
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