Overload
Define overload
When stimulus is within the maximal threshold of the adaptive system
The stimulus is on average greater then previous stimulus
What is the maximal threshold?
The point with the system is being disrupted enough to respond with meaningful, beneficial adaptations
What causes linear and consecutive overload counterprodcutive?
Fatigue and variation
What is the powerlifting definition in relation to overload and comparison with specificity
Training maximally to stimulate adaptation by meeting, minimum functional intensities and volumes
Training must get harder overtime, however, not consecutive sessions
Specificity is the direction and overload as the speed/power of the direction
What is MRV?
Maximum recoverable volume is the maximum volume you can perform and recover while benefiting from
What are the five ranges of training volume in order from low to high
A) not voluminous enough to encourage meaningful desired adaptations
B) voluminous enough to incur some meaningful desired adaptations however not maximally
C) traded that is at MRV and is the volume a lifter can benefit
D) training volume that is higher than MRV but not overwhelming enough to recover in the medium term and is still beneficial, however not maximally
E) training that is so high and volume that recovery far enough behind to produce a net negative on performance in the short/medium term
How to determine MRV
How to determine MRV continue increasing volume until next training phase (Micro/Mesocycle) is reduced in performance due to fatigue
(e.g does the bar feel unusually heavy, and the desire to train is low)
What causes a change in volume tolerance
Tolerance can change from training, nutrition, and lifestyle
Where should you aim in terms of MRV?
Chronically undershoot your MRV, leaving potential PB
Don't stop Miles out from MRV. Try get as close as you can then stop
Work inbetween the line between maximum benefit, training and overreaching
What is the minimum intensity threshold for hypertrophy
60% 1RM, Kida does not stimulate cellular, signaling for muscle growth
What is the relationship between intensity between 65% to 85% 1RM and volume with hypertrophy training
Increases between 65% to 85% 1RM have smaller repercussions than increases in volume of sets above minimum threshold
Therefore, volume is more important than intensity with hypertrophy
What are the 3 approaches to hypertrophic?
And which is more beneficial?
1) Volume stay high, Instensity increases
2) Volume increases, Intensity held same
3)Both Volume & Intensity Increase gradually
Overall High/Increasing Volume is more likely to be benefical
What is the relationship between volume and intensity with strength and why?
Strength has minimal volume, but premium on intensity increases
Strength training per unit of volume is more fatigue than hypertrophy
What is the minimum intensity threshold for strength?
The minimal intensity for faster, strength adaptations is 75% 1RM
Anything less does not disrupt nor signal this nervous system to expand force generating capacities for a given unit of muscle size.
What is the maximum threshold five load in strength training?
Volumes kept at moderate range
Intensity kept at or above 75%
What is the key for strength training overload?
Every session week, other week, etc. Weight must get heavier.
(e.g starting the Miss cycle at 75% and moving towards towards 85%)
What is peeking training and it's main goals
Peeking training is designed to custom, the body systems for 1RM
- enhanced particular technique
- retain general strength
- reduce fatigue
What is the peaking phase minimum intensity threshold, rep range and volume?
Overload minimum threshold is 85% 1RM
1-3 reps
Low volume
Stays constant throughout phase with slight increase in intensity
What is the general psychology of overload
It could be tough and scary
Getting hyped up for too many lifts/sessions can wear down psychological drive
Do the mahi get the treats?
What happens when you do too few sets
Your testing your abilities rather than actually overloading
Adjust your volume to your MRV
What are the three main strength training phases and their minimal functional intensities?
Hypertrophy 60% 1RM
Basic strength, 75% 1RM
Peeking 85% 1RM
What is MIM
Maximal intent to move
What is the difference between MIM and speed
Speed focuses on how fast you move where as MIM is how fast your intent to move
With MIM intensity is not decreased thus providing overload being operable for power lifter
What are the 4 most to least overloading/ disruptive movements
Barbell
Dumbbell
Cable
Machine
What modalities should you avoid with overload?
Suppressing modalities
Exercises watch, drop overload (e.g tsunami bar, balance, ball work.)
How should you track overload?
In overload average current effort needs to be within maximum threshold, and greater than past effort.
Track by sticking to the plan
Training by feel is not the best for overload, however, is realistic and is used for injury management but these to be identified whether it is in injury management/fatigue or laziness.
What are 3 over applications of over
Training to failure to often
-might increase slight muscle size/strength from any given single session
However, incredibly fatigue, and in the long run inadequate
Making each workout harder than the next
-because of high fatigue with high intensity, the lifter will feel weaker than they actually are, and it will cause a burnout and an ability to continue with overload
Performing crazy workouts
-effectively overloading, however, that takes longer to recover and hard to overload even even more from that one work out.