Books, journals etc.

Discussion in 'Strength & Conditioning Discussion' started by Wild Dan Hibiki, Oct 15, 2005.

  1. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    hey kids i've got an assignment where i've gotta make an exercise program for a make-believe client. his objectives are to improve his strength, increase stamina and increase muscle bulk. i just talked about the simple crap like using compound lifts because they're the best for athletic carryover and to some degree they're pretty sport specific movements. now what i'm looking for here are some books or journals (online if possible, makes it easier) to back up my statements on all this stuff. does anyone know what i should look for?
     
  2. Ted-P

    Ted-P Brown Belt

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    Research.

    It should be laid all overr the place.
     
  3. Reakt

    Reakt Green Belt

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    What are you studying?
     
  4. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    human movement studies
     
  5. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    BUMP

    so guys, my exercise programs gonna have 2 4 week cycles (is this what periodization is btw?). would it be correct if i was to say that the main core/coumpound exercises (bench deads squats) should be replaced in the second cycle by the olympic lifts (or power exercises) to prevent muscle fatigue?
     
  6. Very crudely, yes.

    No, you would change exercises/whatever due to adaptation and prevent plateauing

    Where are you doing the course?
     
  7. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    Uts

    oh ok so i'll just make up something about changing the stimulus
     
  8. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    haha i should really research more into this stuff, but then again i think im going into too much advanced stuff (still a firsty)
     
  9. UTS Kuringai?

    Are you finding the course is aimed at PE teaching as opposed to coaching?

    Do you have msn? If you do, PM me your email address
     
  10. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    hmmm, that's a pretty tough question. its not really that deep on pe teaching. then again i dont really remember pe in high school. and you do a graduate diploma in teaching after you've done the course so yeah.

    my first semester we learned about anatomy and physiology which was pretty fun, biomechanics which was just yr9/10 math and some shitty essay subject that talked about society and theory. the subject that im doing this assessment on loks at endurance/stamina testing, resistence training (we got to go to the fucken gym, LOL) and other shit like that. pretty cool subject. the other subjects are pretty ordinary though, more biomechanics, more behaviour theory and the other subject goes over the stages of the human lifecycle which i can kinda understand would kinda be relevant to my career later on.

    so in a sense, it kinda goes over both coaching and teaching
     
  11. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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  12. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    naw, i dont wanna buy anything. LOL
     
  13. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    so how many weeks does it usually take for hypertrophy to kick in and for a strength base to be developed? i wrote down 4 weeks but i dont think that's long enough. what do you guys reckon?
     
  14. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    Hypertrophy occurs immediately.

    CNS adaptation is most radical in the first two weeks, although it continues (constantly) after that.

    A strength base? Well, that depends on what level of base you are building, but most can form a viable base in 10-12 weeks.
     
  15. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    oh ok, cause my assessment has an 8-week limit which IMO is too short for anything significant, so i just said that for the first 2 weeks he'll do exercises at an intensity/volume that'll encourage hypertrophy, then the next 4 weeks will help him develop power and for the last 2 weeks he'll work on power exercises (olympic lifts etc.). does this sound alright?
     
  16. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    Yeah, that's solid, but that's too short for anything periodized. Standard periodization would have the first 8-12 weeks as an anatomical adaptation phase followed by anywhere from 3-12 weeks of hypertrophy- if there is a hypertrophy phase at all- depending on the sport. Then a max strength phase for 3-15 weeks (which can be interspersed with more hypertrophy training or power training), then a power or endurance conversion phase for probably around 6-12 weeks at the end, once again depending the sport.
     

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