Advanced Programs

Chronic Program Adaptations

• Primary goal optimal physical condition– Alter volume & intensity add de-load

• Overtraining occurs when intensity and volume are increased without periods of rest and recovery– Utilize periodized programs

• 2-3 month meso-cycles

• Periodized methods• Based on 3 phases of GAS principle

– Alarm shock and soreness– Adaptation adapts to stimulus– Exhaustion body ceases adaptations

(overtraining)

• Must manipulate volume & intensity– 1st meso hypertrophy– 2nd meso strength– 3rd meso strength-power– 4th meso peaking

volume

intensity

• Athletics – reach peak before pre-season– Maintenance phase during season

• Intensity reduced to strength phase• Volume reduced (not as many assistance)

• Utilize microcycle between mesocycles– Deload phase (1-2 weeks)

• Allows recovery

Periodized Programs

• Linear uniform changes between volume and intensity between mesocyles

• Non-linear volume & intensity vary from workout to workout (Power, Strength, Hypertrophy)– Convenient for sports with varied schedules

General Muscle Conditioning

• Non-linear – most appropriate– Peak phase irrelevant– Different stimulus for each workout

• Day 1 – strength 6-8 reps, 3 min rest• Day 2 – hypertrophy 10-12 reps, 1 min

rest• Day 3 – Moderate intensity/volume 8-10

reps, 2-3 min

Strength/Power Training

• Non-linear: whole body (3 day/week)– Vary exercise, intensity, volume, & rest

• Day 1-power 3-4X3-5, 3 min rest

• Day 2-strength 3-4X6-8, 3 min rest

• Day 3-hypertrophy 3X10-12, 1 min rest

• Linear: split routine (4 day split)– Days 1&3 upper/lower or push/pull– Days 2&4 opposite 1&3

• Phases should be about 6-8 weeks with 1 week de-load in between

• Phase I: hypertrophy 3-4X10-12, 1 min rest– Deload: little resistance training- remain active

• Phase II: basic strength 3-4X6-8, 3 min rest– Deload

• Phase III: strength-power 3-5X3-6, 3 min rest– Deload

• Phase IV: peaking 3-5X1-6, 3-5 min rest

Muscle Growth (Hypertrophy) Training

• Differences between intermediate and advanced: number and type of exercises

• Advanced lifters may change order– Assistance before primary

• “Pre-fatigue”: create higher anabolic effects

Muscle Growth (Hypertrophy) Training

• 4 day: upper/lower or push/pull split– Days 1&3 upper/lower or push/pull– Days 2&4 opposite 1&3

• 3-4X10-12, 1 min rest

• 6 day: allows for more focus– Days 1&4 chest & triceps– Days 2&5 back & shoulders– Days 3&6 legs & biceps

• 3-4X10-12, 1 min rest