Specificity
What is the most important principle in strength training?
Specificity: training that stimulates the underlying systems for your chosen sports/task
What are the four layers of specificity?
Training that is
specifically
generally
mostly tangential
non-specific
What is training modality compatibility?
Training models that can complement each other rather than harm
What are the least to most compatible modes of training for powerlifting?
Endurance, flexibility, power, size and general strength/specific strength
What type of endurance training seriously negatively affect power?
Serious attempts to improve endurance training rather than light cardio sessions
What are 3 consequences from endurance training?
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
Define flexibility
Total range of motion for a joint
What are the 4 types of flexibility?
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.
How should you train, flexibility in powerlifting
-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)
Define strength vs power
Strength is force output at any velocity
Power is force output at high velocity
What is the relationship between size and strength?
The larger, the muscle, the more contractile elements, thus a potential stronger muscle
What are some cons of hypertrophy training?
High fatigue, as hypertrophy training is extremely exhausting
Training non-specific muscles is unnecessary
What is an exercise example of general strength versus specific strength?
Heavy dumbbell, bench, competition bench
What is an example of general strength versus specific strength within the same movement?
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.
Define directed adaptations
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.
What are the 2 main reasons you should progress towards competition lifts approaching comp?
Muscular and connective tissue adaptations
Neural adaptations
What are some muscular and connected tissue adaptations when training competition lives
Collagen alignment in tendons and pennation muslce angle adapting specifically to the lifts
What are the differences between long and short term optimization?
Long-term optimization of force production and tolerance can be achieved with proper variation
Short term optimization occurs when the actual lifts are trained
What causes more force and why, in relation to why you should train cut the compass
More precise set of direction of force, that small force due to efficiency
What happens to accessories as you near comp
Accessories should become more specific, (e.g. shoulder presses, rather than skull crushes)
What is the relationship between a accessory and comp lifts with regards to motor units?
They work largely the same however, not all motor units, active during skull crushes will be active during benchpress
What is altered between movements that optimize the movement
Nerve function, motor units, whole muscle, and brain function
What are cons of not training the lift close to comp
-High chance of injury from connective tissue
-Lower force production due to lack of specific muscle optimization
-Technical errors
What are 3 factors that should determine your training
-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
How should your technique and use of added accessories (e.g chalk, straps) be done
-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.
Why should you not train incompatible modalities outside of powerlifting?
The body has a finite ability to recover and adapt to training and incompatible modalities can negatively interfere
What are four variables that interfere the most
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
What is GPP?
General physical preparedness
What are seven factors that address training modality selection?
Size, strength, peaking, technique, recovery, adaptation, injury
What are the 3 cons of training heavy year round
Staleness
Low exercise variation
Accessory moves to similar to competition moves
What is training year-round include
1-3 reps close to personl bests
What is staleness
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
What are two things you lose from training heavy year-round round
Hypertrophy training
General strength work
-need to not only lift heavy but with enough volume as the body needs reasonable exposure to heavy stimulus
What are 2 advantages of variation?
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
Why should you do your accessory movements properly rather than doing them, as if you're doing a comp lift.
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