HESC1511 Lecture Notes - Lecture 13: Bench Press, Vo2 Max, Hypertrophy
13 Sep 2018
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Document Summary
Lecture 13 and 14 - 5/09/18 - resistance training. Introduction to maximal strength and sport specific training. Introduction of heavier resistances in the main barbell exercises coupled with more variation in exercise content. Maintain a sound base of control/stability, general strength and functional development - stages 4,5 and 6. Building a program: plan ahead, professional athlete - 1 year, amateur athlete - season length, general pop - 4 weeks - 1 yr, rehab - 4 weeks - 12 weeks - achieve certain criteria return to play. Resistance training program design variables: load / intensity: resistance lifted based on 1rm, volume: set x reps, tempo: speed of the lift, rest: between sets, frequency: number of training days. Unilateral: single arm row, good for injury rehab as weaker limb can catch up, greater core activation, may improve some aspects of sports performance.
