Page 14 - MANUAL ESTUDIANTES ENG ML1

MUSCLE CONTRACTIONS AND MAXIMUM INTENSITY: (TRAINING EXAMPLES)
When performing concentric contractions, the muscle can reach its maximum strength of 100% in one repetition (1RM). TRAINING EXAMPLE: Intensity between 85% and 100% of 1RM, 1 to 5 repetitions, 3 to 5 sets with full rest periods (3 to 5 minutes).
When performing isometric contractions, the muscle may be able to reach a level of strength greater than 1RM (110% to 115%). TRAINING EXAMPLE (Maximal Isometric Force): Intensity between 80% and 100% of our MIF, repetitions lasting between 3 and 6 seconds at different joint angles, 2 to 5 sets with full rest periods. It is usually not recommended to extend the training period beyond 10 minutes.
When performing eccentric contractions (negatives), we can reach a level of strength of 130% to 140% of 1RM. TRAINING EXAMPLE (pure eccentric training): Intensity greater than 1RM (>100% to 140%), 1 to 5 repetitions using a controlled and slow eccentric movement that lasts from 2 to 6 seconds, 4 to 6 sets with full rest periods.
1.4 AEROBIC AND ANAEROBIC ENERGY SYSTEMS
To help us understand the relevance of these two energy systems, in a traditional rope or straps performance we will use both
the aerobic and the anaerobic energy systems. To be able to perform a routine (usually lasting between 4 and 8 minutes) we will need aerobic endurance, but given the changes in intensity required by some of the skills we want to perform (some reaching very high energy peaks) we will need to use the anaerobic system as well.
AEROBIC ENDURANCE is the ability of the body to perform an activity of low or medium intensity for an extended period of time with enough oxygen supply (O2). Ideally during this process there is a balance between oxygen supply and the amount of oxygen that the body consumes.
ANAEROBIC ENDURANCE refers to when the body has to perform shorter high intensity work and the oxygen supply is not sufficient for the body to provide the muscular tissue with the aerobic energy needed.
The Anaerobic alactic energy system: comes into play when the body works at a high intensity level (90% to 100% of 1RM) for a short period (up to 20 seconds) without requiring any oxygen supply. The use of adenosine triphosphate (ATP) and creatine phosphate (CP) does not produce lactate. TRAINING EXAMPLES: Shorter sets (up to 5 seconds), intensity of about 1RM with periods of full rest (of about 2 minutes to 3 minutes), utilizing ATP as the source of energy. Sets of 5 to 20 seconds, intensity of about 95% of 1RM, with periods of full rest (of about 3 minutes to 5 minutes), utilizing both ATP and CP as the source of energy.
The Anaerobic lactic energy system: comes into play when the body has to perform high intensity work with a duration of between 20 to about 90 to 120 seconds. The use of energy substrates produces lactate as a result of the breakdown of glucose when oxygen supply is not enough. The rise in lactate levels is one of many changes that occur within muscle cells during intense exercise and can lead to fatigue. TRAINING EXAMPLES: Sets of 20 to 45 seconds, intensity of about 80% - 90% of 1RM, with periods of full rest. Sets of 45 to about 90 to 120 seconds, intensity of about 65% - 80% of 1RM, with periods of full rest.
Recovery should last between 24 and 72 hours, depending on the type of training or its level of intensity. Full recovery (100%) after this type of training may take up to 72 hours.
1.5 PERIODIZATION
Periodization is the systematic planning of physical training. The body gets used to exercising at a given level, and this is why
we need to change the stimulus for a program to yield better results. Each training plan will need short, medium, and long term cycles (microcycles, mesocycles, and macrocycles, respectively) depending on the desired result. These cycles could last days, weeks, months, or even years (for example when training for the Olympics).
Likewise, the body cannot sustain a high level of stress indefinitely, which would lead to overtraining. Once we reach this stage we may have a decrease in performance and an increased risk of injury. This is why it is critical to follow the recommended resting periods regarding sets, training days, and training cycles.
We need to give our body time to assimilate the workload done, and allow muscle fibers to regenerate, relax and grow.
Resting periods during a training session in between sets, exercises, etc. are essential and necessary to achieve the best performance. Rest periods can be complete or incomplete recovery, which is influenced by our specific goals.
In turn, resting periods in between training sessions are essential and necessary in order to regenerate muscle fibers and begin a new training session in optimal condition.
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