Periodization and Psychomotor learning

[EIUvltr]

As far as the single set vs. multiple set debate. Single set exercises are just fine for untrained people looking to gain strength. A single set is enough of a stimulus for these people to cause an adaptation. However to increase strength in trained athletes, multiple sets are more effective. Hypertrophy is also better acheived by multple sets. I have a few articles on this, I'll send the names of them to you if i get a chance.

[Lax PV]

I am curious what your specific thoughts on peridization are. I have found in coaching athletes and working with pole vault especially, that periodizing reps and sets can be a bit boring. I have started working with the idea of adapting the exercise selection rather than the set/reps to adjust for the overall tonage that an athlete is lifting in a given session.

In looking at sarcoplasmic hypertrophy and things like that, the extra weight usually doesn't end up in large gains of relative strength (which should be the main goal of wrestlers, vaulters, gymnasts... anything where extra weight could be an issue). So keeping things generally around 6-8 reps for assistance and 'pre-hab' exercises, and then working on max strength for the others.

I think the interview you posted of Bompa is very interesting. I believe that many sports rely on power clean and snatch and other similar exercises a little too much. I am curious to know what you think would be good substitutes for trained athletes in the pole vault? We have used power cleans and hang snatches and things, but also incorporated over shot throws, jumps/plyos... things more outside of the weight room. I am in the process of putting together some new ideas about not lifting much at all... looking more towards strictly plyo and out of weight room resistance training once the initial adaptation is complete... just some thoughts... what do people think?

[VaultMarq26]

I am in the process of putting together some new ideas about not lifting much at all... looking more towards strictly plyo and out of weight room resistance training once the initial adaptation is complete... just some thoughts... what do people think?

So are you saying more of a gymnastics style of increasing strength by using body weight as the predominant resistance?

[Lax PV]

Right. Most of research is leading towards power type movements for athletic success. In some ways, weight training "teaches you how to move" by using the correct muscles, and biomechanical path. It gives you more time for corrections in movement path because the resistance flat out slows you down. My thought is, "if you know how to move efficiently, why not start moving faster.. and faster.. and faster..?"

I am kind of using myself as a test subject, since eligibility waived bye-bye to me a couple years ago. I have a week and a half left of the base work, then I'll have an unloading week, then I am going to start decreasing weight, rather than increaasing it, to improve bar speed. Hopefully 4 weeks later, we will be ready to roll outside of weight room. By no means do I think I am even close to an elite athlete, but if it works for a schlub like me, maybe it can work for others. I am going to monitor the progress using a series of field tests (standing broad jump, 3 left long jump, 15m fly... that kinda stuff). Hopefully I'll find something interesting...

[DFW-ELITEpv]

LAX pv................. I have been using ISOMETRIC work outs for 35 years. specifically for pole vaulters. We never go to the weight room, just to test for progression of strength. Where I learned was in the mid 60's.
While working for my level III I have brought up this subject. Many coaches did not how to apply or did not try it.

please email me for more discussion on specifics......lrosiles@aol.com

[baggettpv]

Our DVD's are out outlining what we do here at WSTC in these area's. You can get them from winning-coach.com. Don't pay any attention to my intro's tho, I am terrible on camera. Jessie Gallaher outlines the Gymnatsic and Terry Mathews goes over the basic Core strength activities.

Rick Baggett
WSTC LLC

[rainbowgirl28]

Our DVD's are out outlining what we do here at WSTC in these area's. You can get them from winning-coach.com. Don't pay any attention to my intro's tho, I am terrible on camera. Jessie Gallaher outlines the Gymnatsic and Terry Mathews goes over the basic Core strength activities.

Rick Baggett
WSTC LLC

Rick's stuff is really good. I haven't seen the DVDs yet, but I have trained with Rick and I think you guys would be interested in hearing what he has to say.

[Lax PV]

Our DVD's are out outlining what we do here at WSTC in these area's. You can get them from winning-coach.com. Don't pay any attention to my intro's tho, I am terrible on camera. Jessie Gallaher outlines the Gymnatsic and Terry Mathews goes over the basic Core strength activities.

Rick Baggett
WSTC LLC

Rick's stuff is really good. I haven't seen the DVDs yet, but I have trained with Rick and I think you guys would be interested in hearing what he has to say.

I am interested, I'll have to look into them

[260stickjumper]

I pointed out that he was really missing the actual prime movers used in swimming, the arms flexors. The coach's exercises were targeting exactly the opposite group of muscles, the extensors. How difficult is to understand such a basic concept in sports training?

what about the idea that you need to train the muscles opposite the ones used in your paticular sport in order to keep from forming muscle imbalances. such as doing only bench press and no pulls such as lats and rows.

[VaultMarq26]

I have never heard that. You lift opposite muscles to balance them. I have never heard of taking into account doing the opposite of the sport you do.

[Lax PV]

I have never heard that. You lift opposite muscles to balance them. I have never heard of taking into account doing the opposite of the sport you do.

It's kind of a pre-hab thing. Implying if you move one way, you need to be able to move the opposite way too. Think of it this way, the stonger the antagonist muscle is, the better it can eccentrically flex to slow down the movement safely. Some people live and die by it, somepeople think its garbage... to each his own i suppose...

[VaultMarq26]

It's kind of a pre-hab thing. Implying if you move one way, you need to be able to move the opposite way too. Think of it this way, the stonger the antagonist muscle is, the better it can eccentrically flex to slow down the movement safely. Some people live and die by it, somepeople think its garbage... to each his own i suppose...

I understand the reasoning behind it, but that reasoing is flawed. If you are in an event like shot put for instance. You are doing alot of pushing motions. If you train only pulling motions in the weight room you will become unbalances. There is an overload principle that must be taken into account. The 16lb shot will not overload the body where lifting will. Only overloading one side will cause inequities in muscle size and stength.