Stimulus Recover Adapatation (SRA)
What is SRA?
Stimulus recovery adaptation
Describes the sequences of processes during and after training that increased size less strength
What is the stimulus period
Time with training itself occurs, varied, mechanical, and molecular systems are disrupted, causing a depression of performance as a signaling cascade prepares the systems for recovery.
What's stimulus produces the most elevated adaptations
Stimulus that disrupts the most and depresses performance, the longest
What happens during the recovery?
Immediately after stimulus recovery begin to heal, homo static disruptions
During this recovery over hours/days, functional muscle size is reduced and they are partially unresponsive to activation. Until they bottom out and then begin to rise back to baseline.
Further overload will disrupt performance further, however I've done within the systems, long-term ability to overcome then, and even bigger, adaptive bike will occur once recovered
However, a series of overload during recovery that is too great for systems to overcome will lead to incomplete recovery with little to no adaptations
What happens during the adaptation?
Adaptation starts as soon as stimulus has just concluded, and proceed with recovery, usually concluding right after recovery
Because additional overloading, while functionally overreaching can add to total adaptations gained non-functional overreaching must be kept and checked and low as possible with the rest.
What does the SRA principle provide in terms of structuring workout?
SRA provides the building blocks for session wrist session structures, it provides the need to perform calculated stimulus training sessions and allow sufficient time away from overloading disruptions before the next stimulus
What is the goal of training programs in terms of SRA?
To arrange session so that the next session occurs at the adaptive peak of the SRA curve of the previous session.
Allowing for the fastest rates of improvement and as adaptations add
What is the two important functions of the nervous system in relation to training?
Determining the direction of the movement (barbell direction)
The amount of force production, the nervous system signals for the muscle to create.
(E.g an experienced lifter of the same size and muscle mass compared to another can generate higher forces due to nervous system) (yeah it's all right curves are in tune to roughly 2 weeks)
How long does connective tissue particularly recovery take
Can take weeks and months before recovery even has the chance to break even.
What are the five categories for SRA curves?
Technical improvement, hypertrophy, nervous system, and connective tissue
What is the order of technical, hypertrophy, strength and peaking for frequencies of overloading sessions for optimal adaptations within the SRA curve
Technical several a day - 4 a week
Hypertrophy 2 - 4
Strength 1 - 3
Peaking 1 - 2
What happens if you wait too long between overloading sessions?
Leads a full SRA curve back to baseline or lower
What determines the magnitude of the adaption peak
The size of the stimulus (E.g a crazy overloading session may take three days to recover, while a lighter one only two)
What are the results of training sessions that are overloading intensity below on volume?
The SRA curves generated a shorter, but still present an adaptive peak, the training can occur more frequently.
(E.g if we do 8 sets every four days it's the same as 4 sets every two days)
What are technical proficiency differences within new lifter?
They lack technical stability. However, they can develop effective technique that puts their body in the right position to lift the most weight possible.
Thus this early stage can be capitalized on early neural strength gains, first several months of strength, training, strength out weighs hypertrophey
What is technical proficiency differences within more advanced lifter
As lift of practice for months and years, incremental benefits of technical practice begin to decline
Powerlifting is incredibly simple and technical demand compared to other sports
What is the relationship between frequencies and muscle fiber type concentration
High concentration of fast twitch muscle fibers will benefit from lower frequencies where as
High concentration of slow twitch, moss fiber, will benefit more from higher frequencies.
(E.g quads, are more slow switch, their fast twitch compared to hamstrings thus squats, generally benefit more from high frequency, compared to deadlifts.
What are the results of a bigger muscle in terms of strength training?
Bigger muscles can take on more damage
However, it takes longer to recover and adapt/grow after every session. This means the bigger the muscle the slower/longer SRA curve
What limits bigger muscle fiber cells to produce new proteins
The nuclei as the concentration doesn't change much
What is the result of muscles having different architecture/ pattern/pennation.
Certain muscles have high proclivities to force output and can take on more homeo static damage
(e.g most of us can tolerate upper body pulling work multiple times a week compared to lower body hamstring work)
Why do stronger lifters have longer SRA curves
Because they can disrupt homeostasis more profoundly, and need longer to recover/adapt
What are the differences between lifter that psych up more than once that stay calm?
Generally, lifters suck up more for the training session can generate longer SRA curves than those who stay calm
However, net benefits of both are similar.
But on the extreme, minimal arousal has produced mini champions, whereas maximal arousal has produced many early retirees.
Why is the order of SRA curve length
small muscle/upper back lifts, squats, bench, Deadlift/OHP/Hamstring work
Small muscles/upper back: (e.g Biceps, Rear delts & Lats) typically discover quickly, and can be trained up to 4 or more times a week.
Squats: I have enough to be quite texting, however, the slower twitch characteristics of the quads mitigate it. Trained at least twice a week.
Bench: due to the fan shaped structure and multi pennate structure of the triceps as well as the faster twitch characteristics. Doesn't lend itself to the same frequency is squatting, however, due to the not as heavy, nor muscles used nature it should be trained at least twice a week
Dead lift/OHP/hamstring work: all three are very fast which fires and DL/OHP require high, psychological arousal deadlifts generally only done at least once a week to twice a week
What happens when you have insufficient overload
Muscle micro tears are almost nonexistent, and neural perturbations are hardly caused
This is because if you significantly undershoot and go well below the minimal requirements in a single session regardless, if you were to do this 10 times, it would be nothing compared to if you did that one session 10 times harder
Also, if you were to squat, a 1RM once a day, it does not provide nowhere enough physiological, disruption to a sufficiently well trained lifter physiology.
What happens when you train with excessively low frequency however, try to come close to your MRV
Because the intensity would have to be enormous the fatigue is astronomically high for the amount of overload you are gaining
What restrains the amount of adaptation low frequency
Once the adaptive peak has reached adaptation stone, stay elevated forever
If the next training system does not occur at the depth of peak, but not as much of the adaptation will be conserved
Of the leg between first and second SRA curves great risks of negatives clear this is called involution
What are three examples of arrangement of training days
Mon - Wed - Fri : allows generated SRA curves to recover/adapt
Mon - Fri - Sat : Problems occur due to lag between Mon - Frid & too short from Fri to Sat, However we can manipulate the of the SRA curve via intensity.
Mon - Wed - Tue : The worst option as not enough time for recovery and lag is too great between 1st session of next week.
Who are best suited for highest frequency of training
Best suited for beginners and intermediate lifters due to the need of technical and hypertrophy work also people with high amount of slow twitch and smaller muscles will also benefit from a slightly higher frequency.
Which lifters are not well suited for high frequencies of training
Larger/stronger more advanced lifter due to the greater overload need forming longer SRA curves
They do not need as much technical work as technique, mastery as possible within months with the power lift and movements, being some of the most simple for all human movements
Post mastering technique that should be maintained by training 1-2 a week
Only two reasons for hypertrophy, but then power down, which is moving up a class and are in a calorie surplus or you were trying to burn fat while restoring muscle.
What happens if training frequency is high and sesion are too clustered.
Overloading too soon after the last session interferes with ability to overload again it's fatigue is quite high from the last session. At least possible gaps between the following overloading session causing possible involtion.
Spreading out overloading sessions from each other, not only from the same muscle group, but from taxing sessions in general
What is the problem with waiting for complete healing to train again
It is unnecessary and amount of wasted time.
It's OK to accumulate fatigue as long as we manage it
You may train sore, not as strong or sore joints for periods of time that's OK as long as it is managed with fatigue, and in some sense is actually necessary
When should you take advantage of functional overreaching?
Well, most training should take advantage of timely recovery then overreaching
The wrong time to overreach is that the beginning of the cycle at week one as you will face issues and week 2/3
Not overreaching it, or you lose too much fitness during deloads and tapers.
I've overreaching is tough and hurts as it requires strong volumes and can leave you feeling beat up, however proper functional overreaching can yield impressive, short-term benefits, the performance, which can add up of manage properly.
What is the problem when you seek an overly symmetrical training week
Most powerful way to use light/rest days are in sequence, so there are a lot of fatigue can be brought down at once and not re-up to the next day (e.g to consecutive rest/light days are a good idea)
If you would apply the SRA principal, perfectly four times a week, you will train every 32 hours this violates the fatigue management principle by not providing a distinct prolong time for recovery within each micro cycle.
The best approach is to get as close to perfect sanity as possible, while leaving some bias in overloading sessions, arrangement for fatigue to dissipate at the best rate