Specificity: training that stimulates the underlying systems for your chosen sports/task
Training that is
specifically
generally
mostly tangential
non-specific
Training models that can complement each other rather than harm
Endurance, flexibility, power, size and general strength/specific strength
Serious attempts to improve endurance training rather than light cardio sessions
Muscle loss: Honduras training is catabolic towards muscle tissue.
Fatigue: Will cause unnecessary fatigue
Fiber types: your muscle fiber to transition to slow twitch rather than fast twitch fibers
Nervous system: change of optimization of the motor unit for the different muscle fiber types
Total range of motion for a joint
Muscle flexibility -
the actual length of the muscle
Connective tissue flexibility - stretching by the fascia (connective tissue in between muscles, tendons, and ligaments)
Joint flexibility - flexibility that is limited by the joint itself
Adjacent tissue interference - adjacent muscles prohibiting movement.
-Going through full range of motion during lifts
-Training greater range of motion (e.g. deficit deadlifts)
-Dedicated stretching (however, provides unnecessary fatigue, and is worst done right after training)
Strength is force output at any velocity
Power is force output at high velocity
The larger, the muscle, the more contractile elements, thus a potential stronger muscle
High fatigue, as hypertrophy training is extremely exhausting
Training non-specific muscles is unnecessary
Heavy dumbbell, bench, competition bench
A strong 5 rep max but low 1 rep max. This is because if you only train moderate to high rep work your technique will break down with heavier weight such as your one rep max.
How consistently and sequentially a muscle is trained to continue specific adaptations. (e.g training at 5 sets will get you good at 5 sets and your body will favour which ever is primarily trained.
Muscular and connective tissue adaptations
Neural adaptations
Collagen alignment in tendons and pennation muslce angle adapting specifically to the lifts
Long-term optimization of force production and tolerance can be achieved with proper variation
Short term optimization occurs when the actual lifts are trained
More precise set of direction of force, that small force due to efficiency
Accessories should become more specific, (e.g. shoulder presses, rather than skull crushes)
They work largely the same however, not all motor units, active during skull crushes will be active during benchpress
Nerve function, motor units, whole muscle, and brain function
-High chance of injury from connective tissue
-Lower force production due to lack of specific muscle optimization
-Technical errors
-Keeping our grand scheme focus
Accessory must have a purpose, improving powerlifting abilities, (e.g muscle size or movement strength)
-muscle size
prioritizing only muscles that were directly contribute to the lifts
-movement strength
Identifying your limiting factors, and choose movements appropriately
-Lifting and training, must reflect the executions of lifts and comps
-Accessories, such as straps should only be used to increase weight to target specific muscles
-Proper technique must be trained year round.
The body has a finite ability to recover and adapt to training and incompatible modalities can negatively interfere
Volume of external training
Playing tennis twice a week compared to six times a week
Impact/ disruption
Yoga compared to MMA
Modality/compatibility
Marathon, running, compared to body
Timing of external training
Powerlifting training right after external training
General physical preparedness
Size, strength, peaking, technique, recovery, adaptation, injury
Staleness
Low exercise variation
Accessory moves to similar to competition moves
1-3 reps close to personl bests
The same stimulus over long period of time would decrease amount of adaptation
Just training with a different route range, while all vehicles are fixed, can lead to increase rate of performance
Hypertrophy training
General strength work
-need to not only lift heavy but with enough volume as the body needs reasonable exposure to heavy stimulus
Desensitization
-Alternating between deletion and ease of lifts during mesocycles will allow one lift to be trained by the other, given time to desensitize its own effect on staleness
Directed variation
-you'll technique/form may change to favor your stronger muscles. However, they put you in a limiting form.
-therefore aviation allows you to train your weaker muscles
Use proper strict form will cause your muscles to gain from the intended gains from the accessory
and you will Reap the benefit of variation to prevent illness and provides different stimulus