Wausau West High School
Weight Training – Mr. Matthew M. Raduechel
Spring Semester 2014-2015
Muscle Adaptation
Muscle Adaptation is the muscle’sability to respond to an imposedstress.
If the stress remains constant then themuscle will adapt only to that stress butnot beyond
If the stress level increases then themuscle will continuously adapt
○This is why soreness goes away after a few weeks oftraining the same exercises
○Think of physical labor careers; those individuals getstrong but only for the stress of the job
○SAID Principle – Specific Adaptation to ImposedDemands
4 Types of Adaptation
1.Maximum Strength
○Rep Range: 1-5
○Intensity: 85%-95+%
○Volume:Low/Moderate
2.Hypertrophy
○Rep Range: 5-15
○Intensity: 55%-85%
○Volume: High
3.Power
○Rep Range: 1-3
○Intensity: High @ 50%-70%
○Volume: Low/Moderate
4.Strength Endurance
○Rep Range: 15+
○Intensity: 55% andbelow
○Volume: High
Adaptation Cross-over
Adaptations do not live in a bubble
One can train for Maximum Strength andgain an amount of Hypertrophy
One can also train for Hypertrophy and gainan amount of Strength
Adaptation is more of a continuum ratherthan a destination
Power
Maximum
Strength
Hypertrophy
Strength
Endurance
But First…some Terminology
Overload Principle
In order for a muscle to become stronger it must besystematically stressed beyond a point at which isnormal.
Volume
Total workload for a particular exercise, musclegroup, exercise, or session
Reps x Sets x Weight = Volume
Intensity
The amount of resistance, relative to maximumeffort, placed upon a muscle during an activity
1RM = maximum effort for 1 repetition
Some more Terminology…
Micro-cycle
A group of training sessions usually focused around astandard week or 7 days
A micro-cycle is also how long it should take for themuscle to adapt
Meso-cycle
A group a micro-cycles that have a particular focus orgoal
Generally meso-cycles are between 2-4 weeks induration; again focusing on when the muscle adapts
Macro-cycle
A group of meso-cycles with a focus on a particularend-goal
Macro-cycles are generally a yearly plan with the end-goal being a competition or some other culminatingactivity
Training Goals
Periodization
The systematic movement from onequality/adaptation to another with a specificplanned outcome.
Each “period” lasts for a pre-determinedamount of time.
○Starting with the End in Mind – planningbegins by working backward from the end-goal
○Each planning period has a purpose andshould continually progress towards the end-goal
3 Types of Periodization
Sequential
Each period, usually a meso-cycle, focuses on 1adaptation then moves on to another
Concurrent
Each period, usually a micro-cycle, developsmultiple adaptations at the same time
Conjugate
Each period, can be either or both micro &meso-cycles, emphasizes one adaptation whilemaintaining the others with the minimal volume
2 Basic Types of Training Goals
Athletics
Athletics has a very specific end-goal inmind; competition
○Competition is either in the form of a season,event, time period, or culminating activity
○The specific sport has a set of necessaryadaptations, or standards, in order to achievemaximum performance
Football = Max Strength & Power
Swimming = Strength Endurance & Power
Track – Throwing = Power & Max Strength
2 Basic Types of Training Goals
Aesthetics
Aesthetics may be better known asfitness training
The ultimate goal of fitness training is ageneral well-being and/or to look acertain way
○Many goals in this realm are ambiguouswithout a real definition, beginning point orending point
○Goals can be applied to this realm similar tothose in athletics to increase success rate
Bodybuilding is an Aesthetic Sport that has rules andstandards for competition
My Head is Spinning…Good Let’sKeep Going!
3 + 1 Stages of Training
Novice
○Training age is 0-2 years
○Adaptation occurs with every training session
○The act of training causes progress in almostevery adaptation area
○Development of proper technique isparamount to set “muscle memory”
○Resistance/Repetitions should be addedevery training session
3 + 1 Stages of Training
Intermediate
Training age is 2 or more years
Adaptation occurs on a micro-cycle level
Technique is still important to developbecause frequency of sessions is reduced
Progress is made more slowly than in thenovice stage
○Resistance/Repetitions should increase on aweekly or an every other training sessionbasis
3 + 1 Stages of Training
Advanced
Training age is significant <5+ years
Adaptation is much harder to achieve due tothe muscles ability to quickly adapt to stress
Careful planning and progression is required
Technique is focused more on the “finerdetails” than the general movements.
Specific weak points are targeted toenhance peak performance
○Resistance/Repetitions are increased more ona meso or even a macro-cycle basis
3 + 1 Stages of Training
Elite
Elite Stage is comprised of individuals whohave a multitude of high achieving qualities
○Work Ethic
○Work Capacity
○Experience
○Genetic Potential
○Adaptability
○Strategy & Tactics
So…What does this look like?
Squat for Strength
Novice
○2-3 Squat sessions per week
○No meso-cycle until progress stops
○Add 5-10 pounds every session until progress stops
○Low to Moderate Volume
3-5 sets of 5 repetitions
Intermediate
○1-2 Squat sessions per week
○3-4 week meso-cycle
○Add 5-10 pounds every or every other session
○Moderate to Moderately High Volume
5-8 sets of 3-5 repetitions
BODYBUILDING
Natural Bodybuilding
“Regular” Bodybuilding
Olympic Weight Lifting
POWERLIFTING
STRONGMAN
FITNESS SPORT/CROSSFIT
