Resistance Training Methods: From Theory to Practice

Preface
About This Book
Contents
Editors and Contributors
Resistance Training Foundations
1 Applied Physics to Understand Resistance Training
Abstract
1 Introduction
2 From Theory
2.1 Fundaments of Mechanics
2.2 Fundaments of Energy Physics
2.3 Physical Working Principle of Training Devices
2.4 Fundaments of Data Acquisition
2.5 Data Filtering
3 From Practice
3.1 Measuring Training Variables
3.2 Acquiring Training Variables
3.3 Practical Considerations on Machine Technologies
3.4 Physics of Eccentric Overload
3.5 Physics of Pulleys
4 Filling Gaps
5 Take Home Messages
References
2 Muscle Strength Determinants and Physiological Adaptations
Abstract
1 Introduction
2 From Theory
2.1 Neurological Responses and Adaptations
2.2 Musculoskeletal System Responses and Adaptations
2.2.1 Skeletal System (Bone, Cartilage, and Ligament)
Bone Mass
Cartilage and Ligaments
2.2.2 Muscular System (Tendons and Skeletal Muscle)
Tendons
Skeletal Muscle
Molecular Response to Resistance Training for Skeletal Muscle Hypertrophy: mTOR Signaling Pathway
2.2.3 Cardiorespiratory Responses and Adaptations
2.2.4 Endocrine Responses and Adaptations
3 From Practice
3.1 Neurological Responses and Adaptations
3.2 Musculoskeletal Responses and Adaptations
3.3 Cardiorespiratory Responses and Adaptations
3.4 Endocrine Responses and Adaptations
4 Filling Gaps
5 Take Home Messages and Practical Resources
References
3 Kinetic and Kinematic Analysis for Exercise Design: A Practical Approach
Abstract
1 Introduction
2 From Theory
2.1 Force–time Curve (C f–t)
2.2 Force–Velocity (C f–V) and Force–Velocity–Power Curve (C f–V–P)
3 From Practice
3.1 Flywheel Devices (FW)
3.2 Ballistic Push-Off Loaded Actions (BPLA)
3.3 Variable Resistance Training Systems (VRTS)
4 Filling Gaps
5 Take-Home Messages
References
4 Equipment and Training Devices
Abstract
1 Introduction
2 From Theory
2.1 Free-Weight Training
2.2 Bodyweight Training
2.3 Rotary Inertial Devices
2.4 Variable Resistance Training
3 From Practice
3.1 Free-Weight Training
3.2 Bodyweight Training
3.3 Rotary Inertial Devices
3.4 Variable Resistance Training
4 Filling Gaps
5 Take-Home Messages and Practical Resources
References
Developing and Building Training Paradigms
5 Resistance Training for the Maximisation of the Vertical Force Production: Jumps
Abstract
1 Introduction
2 From Theory
2.1 The Development of Plyometric Training: What is Plyometrics?
2.2 General Effects of Plyometric
2.3 Stretch–Shortening Cycle (SSC)
2.4 Determining Factors of Plyometric Performance
3 From Practice
3.1 Application of Plyometric-Jump Training in Sports
3.2 Applications of Plyometric-Jump Training for Physical Fitness and Health
3.3 Factors Associated with Plyometric-Jump Training Effectivity
4 Filling Gaps
4.1 Physical Maturity of the Athlete
4.2 Coachability
4.3 Demands of the Sport
4.4 Fitness Level
4.5 Other Factors
5 Take-Home Messages
References
6 Resistance Training for the Maximization of the Horizontal Force Production
Abstract
1 Introduction
2 From Theory
2.1 Understanding the Sprint—Velocity–time Curve
2.2 Muscular Implications and Forces During a Sprint
3 From Practice
3.1 Sprint Practice
3.2 Sprint Coaching Philosophy
3.3 Training in the Speed-Endurance Continuum
3.3.1 Sprint Speed Training
3.3.2 Sprint Speed Endurance Training
3.3.3 Training in the Speed-Strength Continuum
3.3.4 Lifting Weights
3.3.5 Jumping and Throwing
3.3.6 Resisted and Assisted Sprinting
3.4 Training Weekly Schedule
4 Filling Gaps
5 Take Home Messages and Practical Resources
References
7 Resistance Training Using Flywheel Resistance Training Devices
Abstract
1 Introduction
1.1 Theoretical Background
2 From Practice
3 Filling Gaps
References
8 Variable Resistance Training Methods
Abstract
1 Introduction
2 From Theory
3 From Practice
4 Filling Gaps
4.1 Determining What Type of Variable Resistance Training Device to Use
4.2 Considering the Planes and Force Vectors When Designing the Task
4.3 Managing Non-conventional Variables During the Execution of the Task
4.4 Vector Diversification
5 Take-Home Messages and Practical Resources
References
Monitoring Training and Testing
9 Velocity-Based Training for Monitoring Training Load and Assessing Training Effects
Abstract
1 Introduction
2 From Theory
2.1 Lifting at Maximal Velocity is the Essential Premise of Velocity-Based Training
2.2 Using Movement Velocity to Determine Loading Intensity
2.3 Using Movement Velocity as a Measure of Level of Effort Within the Set
2.4 Effort Index as a New Method to Quantify Training Load During Resistance Training
3 From Practice
3.1 How the Use of Movement Velocity as a Measure of Training Intensity Can Be Easily Implemented on a Daily Basis
3.1.1 Individual Load-Velocity Relationship
3.1.2 Using Bar Velocity on a Daily Basis
3.2 Effects of Different Velocity Loss Thresholds During Resistance Training
3.3 How the Use of Movement Velocity as a Measure of Level of Effort Can Be Practically Implemented on a Daily Basis
4 Filling Gaps
4.1 Programming Using Velocity-Based Training
4.2 How to Design Concurrent Training Implementing the Velocity-Based Training Approach
5 Take-Home Messages
References
10 Measuring and Testing with Flywheel Resistance Training Devices
Abstract
1 Introduction
2 From Theory
2.1 Flywheel Training Paradigm Components to be Considered
2.2 Flywheel Overloading Profile
2.3 Typical Mechanical Variables Used
2.4 Where to Focus Attention
3 From Practice
3.1 Progressive Loading Testing
3.2 Eccentric Overload
3.3 Movement Variability
3.4 Real-Time Monitoring Decisions
4 Filling Gaps
4.1 In Relation to the Training Intensity
4.2 How to Effectively Achieve Eccentric Overload
5 Take-Home Messages and Practical Resources
References
11 How to Use Force Sensors for Resistance Training in Daily Practice
Abstract
1 Introduction
2 From Theory
2.1 Why Force Plates Are a Good Device to Assess Resistance Training?
2.2 How to Analyse Vertical Force-Time Data?
3 From Practice
3.1 How to Measure Vertical Resistance Training Exercises with Force Plates?
3.2 Ballistics Tests with Force Plates—The Countermovement Jump (CMJ)
4 Filling Gaps
5 Take Home Messages
References
Program Design and Periodization: Combining Strategies
12 Basics of Programming and Periodization in Resistance Training
Abstract
1 Introduction
2 From Theory
2.1 What is Periodization?
2.2 Physiological Bases of Periodization
2.2.1 Training Variation
2.2.2 Sport Specificity
2.3 Basic Principles of Periodization
2.4 Objectives of Periodization
2.4.1 Improvements in Strength
2.4.2 Hypertrophy
2.5 Why Use Periodization?
2.6 Types of Models of Periodization
2.6.1 Linear Periodization
2.6.2 Undulating Periodization
2.6.3 Block Periodization
3 From Practice
3.1 Many Coaches, Many Methods
3.2 Sequential Periodization Method
3.2.1 Long Linear Method
3.2.2 Short Linear Method
3.2.3 Hybrids Between Long and Short Variations
3.3 Concurrent Method of Periodization
3.3.1 Ordinary Concurrent Method
3.3.2 Emphasised Concurrent Method
3.4 Conjugate Sequence Periodization Method
3.4.1 Short Conjugate Sequence Method
3.4.2 Long Conjugate Sequence Method
4 Filling Gaps
5 Take-Home Messages
References
13 Programming and Periodisation for Team Sports
Abstract
1 Introduction
2 From Theory
2.1 The Optimal Dose-Response Relationship for Strength Training in Team Sports
2.2 Strength Training Scheduled During Different Microcycles
2.3 The Most Common Strength Training Exercises Used and Optimal Training Load
3 From Practice
3.1 Detraining Period (Off-Season)
3.2 Retraining Period (Pre-Season)
3.3 In-Season Period
4 Filling Gaps
5 Take-Home Messages
References
14 Programing and Periodization for Individual Sports
Abstract
1 Introduction
2 From Theory
3 From Practice
3.1 The Organization of Strength Training in Individual Sports and the Use of Velocity-Based Training for the Prescription and Control of Training
3.2 Strength Training Assessment
3.2.1 Maximum Strength
3.2.2 Force-time, Power and Force-velocity Profile as a Tool for Periodization in Individual Sports
3.2.3 Rate of Force Development and Force-velocity Profile
3.2.4 Stretch Shortening Cycle
4 Filling Gaps
4.1 Biomarkers and Sports Performance: Physiology and Biochemistry Applied to Training Control and Prescription (New Periodization Models)
4.2 Adjustments and Monitoring of Training Sessions with Control by Lactate and Glycemia
4.3 New Proposal About Periodization
4.4 Monitoring and Control Indications for Each Momentum of the Bioflexible Periodization
4.4.1 Strength Momentum
4.4.2 Resistance Momentum
4.4.3 Transition Momentum
4.4.4 Power Momentum
5 Take-Home Messages
References
15 The Role of Resistance Training in Strategies to Reduce Injury Risk
Abstract
1 Introduction
2 From Theory
2.1 An Alternative Neuromuscular Training Approach Based on Dynamic Correspondence
2.2 Mono-Axial/Vertical Versus Rotational/Three-Dimensional
2.3 Bilateral Versus Unilateral
2.3.1 Effects of Between-Limbs Asymmetry in Injury Prevention and Physical Performance
2.3.2 Effects of Unilateral Training to Improve Functional Asymmetries
2.4 Concentric Emphasis (Acceleration) Versus Eccentric Overload (Deceleration)
2.5 Preplanned Versus Stochastic/Unexpected
3 From Practice
3.1 Mono-Axial/Vertical Versus Rotational/Three-Dimensional
3.2 Bilateral Versus Unilateral
3.3 Concentric Emphasis (Acceleration) Versus Eccentric Overload (Deceleration)
3.4 Preplanned Versus Stochastic/Unexpected
4 Filling Gaps
5 Take-Home Messages
References
Special Considerations in Resistance Training
16 Resistance Training in Older Adults
Abstract
1 Introduction
2 From Theory
2.1 Exercise Programs for Muscle Mass, Muscle Strength and Physical Performance in Older Adults
2.2 Training Characteristics and Adaptations
2.2.1 Maximal Strength
2.2.2 Muscle Power Output
2.2.3 Explosive Force (Rate of Force Development)
2.2.4 Muscle Hypertrophy
2.2.5 Functional Capacity
3 From Practice
3.1 Typical Configurations Used for Strength Training
3.1.1 Resistance Training for Older Adults from General to Specific Recommendations
3.2 New Strategies Used in Combination with Resistance Training in Older Adults
3.2.1 Neuromuscular Electrical Stimulation (NMES)
3.2.2 Blood Flow Restriction
3.2.3 Whole-Body Vibration (WBV)
3.2.4 Flywheel Resistance Training
3.3 Assessing Strength in Older Adults
4 Filling Gaps
4.1 In Relation to the Training Intensity
4.1.1 The Force-Velocity Relationship in Older People
4.1.2 Resistance Training Programs in Nursing Homes or Clinical Settings
5 Take-Home Messages
References
17 Resistance Training for Children and Adolescents
Abstract
1 Introduction
1.1 Operational Definitions
2 From Theory
2.1 Secular Trends in Muscular Fitness in Modern day Youth
2.2 Benefits of Youth Resistance Training
2.2.1 Health Benefits
2.2.2 Sport Performance Benefits
2.3 Growth/Maturation and Athletic Performance
2.4 Fundamental Movement Skills and Sport Performance
2.5 Reduction and Risk of Injuries
3 From Practice
3.1 General Recommendations Before Start Resistance Training
3.2 Resistance Training Program Variables
3.2.1 Exercise Choice
3.2.2 Training Volume and Intensity
3.2.3 Rest Interval Between Sets and Exercises
3.2.4 Frequency
4 Filling Gaps
4.1 Concerns and Misconceptions About Youth Resistance Training
4.2 Resistance Training in the Long-Term Athlete’s Development Model
5 Take-Home Messages and Practical Resources
References
18 Resistance Training in Women
Abstract
1 Introduction
2 From Theory
2.1 Physiological Mechanisms Related to Resistance Training in Women. Gender Differences
2.2 Effects of Resistance Training in Women
2.3 The Influence of the Menstrual Cycle on Muscle Strength Performance
3 From Practice
3.1 General Resistance Training Recommendations in Women
3.2 Resistance Training Recommendations During Pregnancy and Post-Partum
4 Filling Gaps
5 Take-Home Messages
References
19 Supplementation and Ergogenic Aids for Enhancing Muscular Strength Production
Abstract
1 Introduction
2 From Theory
2.1 Caffeine
2.2 Creatine Supplementation
2.3 β-alanine Supplementation
2.4 Sodium Bicarbonate Supplementation
2.5 Nitrate Supplementation
3 From Practice
3.1 Caffeine
3.2 Creatine Supplementation
3.3 β-alanine Supplementation
3.4 Sodium Bicarbonate Supplementation
3.5 Nitrate Supplementation
4 Filling Gaps
5 Take-Home Messages and Practical Resources
References