Maximal strength training programme

Test for maximal strength

The test for maximal strength would be one rep max. this consists of one contraction of maximum force.

Physiological adaptations• Increased hypertrophy: the increase in muscle fibre size• Increased hyperplasia: the increase in number of muscle fibres, this is when

they split to make more.• Recruitment of motor units: a motor unit contains hundred of muscles

fibres. These are activated due to increased strength activity, so this means it is easier to activate the motor units when lifting heavier weights.

Maximal strength training programme

Food Carbohydrates are necessary to give an performer energy to perform strength exercises, this is normally taken in the form of paste, bread or potato which is consumed two hours before training is performed. Carbohydrates are stored as glycogen in the human body and is broken down during exercise. Drinks full of glucose and water should be drank during exercise/after, these will make sure the performer doesn’t get dehydrated and the glucose replenishes glycogen stores. Protein is very important to a strength performer as it helps muscles become bigger after a exercise session, protein is consumed before the session in a meal (meat ,fish, eggs) or a protein shake is taken during or after then session.

energy source Atp-pc energy system is used, the fuel used is phosphor creatine which is why some performers take creatine supplements. It is a anaerobic reaction, which is where no oxygen is used as the exercises taking place are short (2-10 seconds due to availability of fuel)but of a very high intensity.

Maximal strength training programme

Frequency of training - 2-5 times a weekIntensity – 85-100% of 1rmTime - 3-6 exercises, 1-5 reps with 30 seconds too 2 minute rest intervals Type – Weight training

Maximal strength training programme

Physiological adaptions A muscle will only get stronger if it is worked beyond its normal limits – overload •number of repetitions of an exercise•number of sets of the exercise•intensity by reduced recover time

Strength training programs cause biomechanical changes that occur within muscle •an increase in ATP, CP and glycogen concentration•a decrease in oxidative enzyme activity

Strength training results in muscle hypertrophy, an increase in the cross-sectional size of existing fibres.

Strength training programs increase the stores of AT), creatine phosphate and glycogen.