1. Muscle adaptation & training goals
Wausau West High School
Weight Training – Mr. Matthew M. Raduechel
Spring Semester
Muscle adaptation & training goals

2. Muscle Adaptation
Muscle Adaptation is the muscle’s ability to respond to an imposed stress.
If the stress remains constant then the muscle will adapt only to that stress but not beyond
If the stress level increases then the muscle will continuously adapt
This is why soreness goes away after a few weeks of training the same exercises
Think of physical labor careers; those individuals get strong but only for the stress of the job
SAID Principle – Specific Adaptation to Imposed Demands

3. 4 Types of Adaptation Maximum Strength Hypertrophy Power
Rep Range: 1-5
Intensity: 85%-95+%
Volume: Low/Moderate
Hypertrophy
Rep Range: 5-15
Intensity: 55%-85%
Volume: High
Power
Rep Range: 1-3
Intensity: 50%-70%
Volume: Low/Moderate
Strength Endurance
Rep Range: 15+
Intensity: 55% and below
Volume: High

4. Adaptation Cross-over
Adaptations do not live in a bubble
One can train for Maximum Strength and gain an amount of Hypertrophy
One can also train for Hypertrophy and gain an amount of Strength
Adaptation is more of a continuum rather than a destination
Power
Maximum
Strength
Hypertrophy
Endurance

5. But First…some Terminology
Overload Principle
In order for a muscle to become stronger it must be systematically stressed beyond a point at which is normal.
Volume
Total workload for a particular exercise, muscle group, exercise, or session
Reps x Sets x Weight = Volume
Intensity
The amount of resistance, relative to maximum effort, placed upon a muscle during an activity
1RM = maximum effort for 1 repetition

6. Some more Terminology…
Micro-cycle
A group of training sessions usually focused around a standard week or 7 days
A micro-cycle is also how long it should take for the muscle to adapt
Meso-cycle
A group a micro-cycles that have a particular focus or goal
Generally meso-cycles are between 2-4 weeks in duration; again focusing on when the muscle adapts
Macro-cycle
A group of meso-cycles with a focus on a particular end-goal
Macro-cycles are generally a yearly plan with the end-goal being a competition or some other culminating activity

7. Training Goals Periodization
The systematic movement from one quality/adaptation to another with a specific planned outcome.
Each “period” lasts for a pre-determined amount of time.
Starting with the End in Mind – planning begins by working backward from the end-goal
Each planning period has a purpose and should continually progress towards the end-goal

8. 3 Types of Periodization
Sequential
Each period, usually a meso-cycle, focuses on 1 adaptation then moves on to another
Concurrent
Each period, usually a micro-cycle, develops multiple adaptations at the same time
Conjugate
Each period, can be either or both micro & meso-cycles, emphasizes one adaptation while maintaining the others with the minimal volume

9. 2 Basic Types of Training Goals
Athletics
Athletics has a very specific end-goal in mind; competition
Competition is either in the form of a season, event, time period, or culminating activity
The specific sport has a set of necessary adaptations, or standards, in order to achieve maximum performance
Football = Max Strength & Power
Swimming = Strength Endurance & Power
Track – Throwing = Power & Max Strength

10. 2 Basic Types of Training Goals
Aesthetics
Aesthetics may be better known as fitness training
The ultimate goal of fitness training is a general well-being and/or to look a certain way
Many goals in this realm are ambiguous without a real definition, beginning point or ending point
Goals can be applied to this realm similar to those in athletics to increase success rate
Bodybuilding is an Aesthetic Sport that has rules and standards for competition

11. My Head is Spinning…Good Let’s Keep Going!
3 + 1 Stages of Training
Novice
Training age is 0-2 years
Adaptation occurs with every training session
The act of training causes progress in almost every adaptation area
Development of proper technique is paramount to set “muscle memory”
Resistance/Repetitions should be added every training session

12. 3 + 1 Stages of Training Intermediate Training age is 2 or more years
Adaptation occurs on a micro-cycle level
Technique is still important to develop because frequency of sessions is reduced
Progress is made more slowly than in the novice stage
Resistance/Repetitions should increase on a weekly or an every other training session basis

13. 3 + 1 Stages of Training Advanced
Training age is significant <5+ years
Adaptation is much harder to achieve due to the muscles ability to quickly adapt to stress
Careful planning and progression is required
Technique is focused more on the “finer details” than the general movements.
Specific weak points are targeted to enhance peak performance
Resistance/Repetitions are increased more on a meso or even a macro-cycle basis

14. 3 + 1 Stages of Training Elite
Elite Stage is comprised of individuals who have a multitude of high achieving qualities
Work Ethic
Work Capacity
Experience
Genetic Potential
Adaptability
Strategy & Tactics

15. So…What does this look like?
Squat for Strength
Novice
2-3 Squat sessions per week
No meso-cycle until progress stops
Add 5-10 pounds every session until progress stops
Low to Moderate Volume
3-5 sets of 5 repetitions
Intermediate
1-2 Squat sessions per week
3-4 week meso-cycle
Add 5-10 pounds every or every other session
Moderate to Moderately High Volume
5-8 sets of 3-5 repetitions

16. BODYBUILDING
Natural Bodybuilding
“Regular” Bodybuilding

17. Olympic Weight Lifting

18. POWERLIFTING

19. STRONGMAN

20. FITNESS SPORT/CROSSFIT