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Advanced Weight Training Topics

What are forced repetitions?	Describe the pyramid principle of weight training. Outline three different pyramid systems.
Describe negative training. Outline the proper technique. What are the drawbacks to negative repetitions?	What is a stripping set? Describe the complete process.
What is super setting? List and explain three ways superset pairs are often organized. What advantages does this method of training offer?	Define plyometrics. How does the human body utilize plyometrics. List four precautions one should consider when performing plyometrics.

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FORCED REPETITIONS USING POSITIVE FAILURE

Centrally, each and every set should be carried to a point of positive failure ( the point where no more reps can be completed without help.) To increase the workout intensity, have a spotter assist the person performing a few force repetitions immediately after positive failure. Forced repetitions should only be used at the conclusion of a number of strict repetitions.

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NEGATIVE TRAINING

If raising the intensity beyond force repetitions is desired negative training can be incorporated. This can be accomplished by having the spotter lift the weight into a position where the participant can lower it under control. This should be done at the conclusion of the forced repetitions. This lowering of the weight should take at least 4 seconds to perform and is called a “negative” repetition. Negative training is different than negative resistance - negative resistance is working the muscle in the opposite direction the muscle moves the joint. When doing a bench press positive resistance occurs when the weight is raised from the chest and negative resistance would be slowly lowering the weight back to the chest.

There is a drawback using negative or eccentric training. It has been proven that negative resistance is usually responsible for muscle soreness or myositis that the participant may experience as a result of exercise. If soreness remains for several days after the workouts, then more than likely overtraining or injury has occurred. At this time, a layoff or cut back is recommended. Negative training should be used only occasionally as a training variation.

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SET ARRANGEMENTS	There are many possible set variation designs used to train different areas of the body more effectively than a single set, full-body workout. In considering the following principles, participants can devise a program that best suits there time constraints and needs.
SUPER-SETTING	Super setting is a method of altering the arrangements of sets and occurs when two different exercises are performed with no rest between. Once the individual completes the second exercise, they take a longer rest period before starting again. Super-set pairs are often organized in the following ways. Agonist /antagonist - this set involves working opposing muscles, i. e. bench press and seated row. Same Muscle - during both lifts the same muscle is exercised, i. e. standing arm curls and preacher curls. Pre-Fatigue Principle- in this super-set an isolation exercise (flies for the pectorals) is done first with a compound exercise (bench press) following. Since the pectorals are exhausted from the flies, the stronger, fresher triceps will force the pectorals to continue contracting beyond their normal point of failure in the bench press. Remember, there is no rest between these two exercises. This principle of super-setting may be advantages for the participant who is pressed for time as it allows you to do more work in less time and build muscle bulk.
PYRAMID PRINCIPLE	Another method of set arrangements is to “pyramid”. This method involves the varying of both the repetitions and the weight lifted in a descending and ascending fashion. They are usually designed in the following ways. (Drought, 1992). Ascending (Positive) Pyramid-multiple sets where the weight is increased and the repetitions decrease with each set. Descending (Negative) Pyramid - multiple sets where the weight is deceased and the repetitions increase with each set. Triangular Pyramid - a combination of both the ascending and descending pyramid schemes. The pyramid principle is popular with bodybuilders and power lifters and is designed to maximize performance in a specific exercise.
STRIPPING SET	This arrangement has the individual do as many repetitions as possible at a certain weight and then a spotter immediately reduces the weight and the exercise is repeated doing as many repetitions as possible. This may continue as long as desired but should not be done more than once per exercise. (Drought, 1992). A spotter is not needed if this method is done with nautilus type machines.

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PLYOMETRICS (PRE-STRETCHING)

Plyometric exercises by definition is the rapid deceleration of a mass, followed almost immediately by rapid acceleration of the mass in the opposite direction. The term mass refers to the individual’s body weight being lifted. During the deceleration phase, the muscle is put on stretch and elicits a response known as the stretch-shortening cycle. This innervates more motor units in the muscle, which increases the strength potential and, ultimately, the performance. This type of training seems to be particularly effective for athletes whose sport involves running, jumping, throwing, and rapid changes in direction (Warren, (1993).

Plyometrics is a form of speed strength training and is therefore an excellent way to bridge the gap between pure strength training and specific sporting skills used by athletes. Some of the many types of plyometric exercises include: bounding, hopping, jumps, and various catches/throws with a medicine ball.
Due to it’s explosive nature, the following precautions should be taken when performing plyometrics:

Plometrics should only be performed by athletes who have already achieved high levels of strength through standard resistance training programs (Wathen, 1993).

Depth jumps should only be used by a small percentage of athletes engaged in plyometric training. As a rule, athletes weighing over 220 lbs. Should not depth jump from platforms higher than 45 cm. or18 inches. (Wathern, 1993).
Footwear and landing surfaces used in pylometric drills must have good shock absorbing qualities. (Wathen, 1993).
Be careful not to overstretch the muscles as the risk of injury increases with over stretching.

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