FORCE TRAINING PART 1

1. Anatomical adaptation (AA)

The objective of the AA phase is the progressive adaptation of the muscles, and especially of the muscular insertions in the bones, in order to withstand with greater dacilidad loads heavier during the following phases of the training. Thus, blogging burden of training should increase without the athletes feeling discomfort.
The simplest method is the force circuit, because it provides an organized structure and alternates the various muscles.

CIRCUIT TRAINING



This type of training can sometimes be used to develop cardiorespiratory endurance, as well as strength combinations during the Anatomical Adaptations phase.
- Design of the program (example):
1.
• Half squats
• Push-ups
• Mastered
• Hip extensions
• Small jumps with both legs
• Strides
2.
• Go upstairs
• Abdominals with bent knees
• Trunk elevations
• Jumps to a bench and to the ground
• Complete squats
• Medicinal ball launches
3.
• Press legs
• Press banking
• Inclined abdominal push-ups
• Vertical rowing
• Leg Bends
• Pants

How long does this microcycle have to last?

The parameters would be around:
 Duration of the AA  8-10 weeks
Car Load  30-40% (increasing as we move from microcycle) (remember that there may be several AA microcycles, only change the load)
 Circuit stations  9-12
 Circuits per session  2-3
 Total time  20-25min
 Rest time between exercises  90s
 Rest time between circuits  2-3min

2. Hypertrophy (bodybuilding):
The best way to get an increase in muscle size is by applying bodybuilding methodology, as the champion previously presented. However, unlike bodybuilding, hypertrophy training in sports is all about increasing the size of specific primary motor muscles.
Working in bodybuilding training can be a disadvantage for most athletes, which is why bodybuilding is only used at some stage of strength development.

•  Design of the program:

Like any new phase of training, hypertrophy training should begin with a 1RM test (maximum load). Athletes start with a 70-80% load or one that allows to execute 6 repetitions. As they adapt to the load, they will be able to execute more repetitions. When they reach 12 repetitions, the load will increase to a level in which only 6 repetitions can be executed.

• Duration of this phase 4-6 weeks
• Load 70-80%
• Number of exercises 6-9
• Series numbers per session 4-6
• Number of repetitions 6-12
• Rest interval 3-5min
• Execution speed Slow to medium
• Frequency per week 2-4

• Variations of methods

I. Assisted repetitions: while the athlete runs a series until the momentary exhaustion of the neuromuscular system, a companion helps him by offering enough assistance to practice two or three more repetitions

II. Repetitions against resistance: the athlete runs a series until the momentary exhaustion. The companion helps you concentrically perform two or three more repetitions while offering some opposition during the eccentric segment of the contraction of each of the additional repetitions.

III. Superseries: represent a method in which athletes perform a series for the agonist muscles of a joint, which is followed by an intermediate series for the antagonistic muscles (for example: elbow flexion followed by an extension

Tudor O. Bompa (2006) Periodización del entrenamiento deportivo. Santiago, Chile, Paidotribo