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131116 Training day workouts
By Danny M. O’Dell, M.A. CSCS*D
Common sense indicates that each days training has an influence on the upcoming sessions. By keeping this in mind, and if planned correctly, a continuation of productive days can follow day one. The desired training effect depends almost exclusively on the type of training conducted during the exercise period.
The fitness/fatigue model dictates the sequence of proper planning. This model of exercise recovery takes into account the ability of the body to adjust after an exercise session. After each period of strenuous activity, there will be a degree of fatigue and a degree of fitness improvement. Balancing the two out during the planning process is the key to continued gains and the avoidance of overtraining. In order to do so an understanding of the effects on the body must be understood.
Each differing strength-training variety has a specific effect to body tissue because of the loads and intensities imposed. The three types of strength training listed in the literature are maximal strength, maximal intensity, and maximal work. All must be trained properly in order to enhance the performance of the athlete. Brief explanations follow.
Training maximal strength means lifting near maximal loads for low repetitions and multiple sets i.e. 2-3 reps for 3-5 sets. Maximal intensity on the other hand employs below maximal loads but with maximal acceleration of multiple sets on the low to moderate end of the repetition scale i.e. 3-5 reps 3-5 sets.
The maximal work training implies a high volume of work at a low percentage of the maximal weight. Repetitions will be in the 8-12 range for 5-8 sets. Use minimal rest periods between each set.
The training after effects of each type of strength building varies. Maximal intensity training displays the largest fitness after affect, but it is short lived. Maximal strength training shows a smaller fitness affect after training than does maximal intensity. Maximal work training has the longest duration of fitness but the smallest fitness improvement affect.
This means when planning a schedule of training days that maximal intensity and maximal strength should always come before maximal work sessions. And, in this order unless you are an elite athlete/lifter.
The fitness/fatigue model states the effects of fatigue from a previous period must be eliminated before resuming the exercise. Bear in mind that it takes longer to recover from maximal work than from maximal intensity or strength days.
A proven method of strength building is to divide the training day into multiple sessions. The literature reveals those who trained twice per day increased their strength more than those who trained only once a day. However, this type of training regimen is appropriate only for those athletes with a high level of general physical fitness to begin with in the first place.