Progression Models in Resistance Training for Healthy Adult在健康成人的阻力训练的渐进模式.pptVIP

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2018-06-19 发布于福建
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Progression Models in Resistance Training for Healthy Adult在健康成人的阻力训练的渐进模式.ppt

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Progression Models in Resistance Training for Healthy Adult在健康成人的阻力训练的渐进模式

It is recommended that intentionally slow velocities be used when a moderate number of repetitions (10–15) are used. Moderate to fast velocities are more effective for increasing repetition number than slow-velocity training. If performing a large number of repetitions (15–25 or more), then moderate to faster velocities are recommended. It is recommended that multiple-joint exercises be performed using a combination of heavy and light to moderate loading (using fast repetition velocity), with moderate to high volume in periodized fashion 4–6 d.wk-1 for maximal progression in vertical jumping ability. The inclusion of plyometric training (explosive form of exercise involving various jumps) in combination with RT is recommended. It is recommended that the combination of resistance and ballistic resistance exercise (along with sprint and plyometric training) be included for progression in sprinting ability For improvements in strength and hypertrophy in older adults, the use of free-weight and machine multiple- and single-joint exercises with slow to moderate lifting velocity for one to three sets per exercise with 60–80% of 1 RM for 8–12 repetitions with 1–3 min of rest in between sets for 2–3 d.wk-1 is recommended Increasing power in healthy older adults include 1) training to improve muscular strength and 2) the performance of both single- and multiple-joint exercises for one to three sets per exercise using light to moderate loading (30–60% of 1 RM) for 6–10 repetitions with high repetition velocity It is recommended that advanced lifters train 4–6 d.wk-1. Elite weightlifters and bodybuilders may benefit from using very high frequency, for example, two workouts in 1 d for 4–5 d.wk-1 Similar to strength training, it is recommended that CON, ECC, and ISOM muscle actions be included for novice, intermediate, and advanced RT. For novice and intermediate individuals, it is recommended that moderate loading be used (70–85% of 1 RM) for 8–12 repetitions per set for