How to Train for Different Goals

Summary

Сценарий видео подробно описывает различные цели тренировок, включая изменения в составе тела, развитие физической выносливости и спортивную производительность. Оно объясняет, как достичь роста мышц, снижения жировой массы и сочетать их для оптимального состояния здоровья. Также рассматриваются стратегии для улучшения спортивной производительности, включая развитие силы, скорости, мощности и выносливости. Наконец, обсуждаются методы тренировки для долголетия и здоровья, подчеркивая важность правильного питания и регулярной физической активности.

Takeaways

• 💪 Мусцульный рост происходит в основном через миофибриллярную гипертрофию, увеличивая размер мышечных волокон и мышечного ядра.
• 🏋️‍♂️ Для достижения мускульного роста важно использовать упражнения с целевыми мышцами, выполнять 5-20 повторений и приблизиться к отказу с не менее чем 3 повторениями в запасе.
• 🥩 Саркоплазматическая гипертрофия может увеличить объем мышцы без пропорционального увеличения силы, хотя ее роль в мышечном росте у людей пока не ясна.
• 🏃‍♂️ Физическая активность и правильное питание также важны для снижения жировой массы и визуализации мышечного определения.
• 🍔 При снижении веса рекомендуется создать дефицит калорий, употребляя не менее 1,5 г белка на килограмм или 0,7 грамм на фунт массы тела.
• 🔥 Силовая тренировка для достижения максимальной силы должна быть специфической, с акцентом на технику и упражнения, схожие с конкурентскими подъемами.
• 📅 Периодизация тренировок включает в себя разные этапы с акцентом на мышечный рост, технику и силу в разное время года для достижения лучших результатов.
• 🏌️ Улучшение спортивной производительности включает в себя развитие навыков, силы, скорости, мощности и выносливости, а также адаптацию к требованиям конкретного вида спорта.
• 💖 Для здоровья и долголетия рекомендуется сочетать тренировки с упражнениями на силу, кардио и поддержание здорового состояния тела.
• 🎯 Приоритизация различных целей может меняться в зависимости от жизненных обстоятельств и индивидуальных предпочтений.
• 🌟 Все виды тренировок имеют некоторую степень перекрытия, и можно одновременно достигать хороших результатов в нескольких областях.

Q & A

Какие три основных типа цели в тренировках?

Три основных типа целей в тренировках - это цели, связанные с составом тела, тренировки для повышения спортивной производительности и тренировки для максимизации здоровья и долголетия.

Что такое мыофибрилла гипертрофия и как она влияет на рост мышц?

Мыофибрилла гипертрофия - это увеличение количества мыофибрилл в каждом мышечном волокне, что приводит к увеличению диаметра мышечной ткани и, следовательно, роста мышц.

Какие два основных метода способствуют гипертрофии мышц?

Два основных метода, способствующие гипертрофии мышц, - это выполнение упражнений с целевыми мышцами, которые являются ограничителями нагрузки, и тренировка с использованием нагрузок, позволяющих выполнять 5-20 повторений в каждом наборе.

Какие три основных компонента помогают достичь цели по снижению жировой массы?

Три основных компонента, которые помогают достичь цели по снижению жировой массы, - это правильное питание, общая физическая активность и сохранение или увеличение мышечной массы.

Какие виды тренировок способствуют улучшению спортивной производительности?

Виды тренировок, которые способствуют улучшению спортивной производительности, включают тренировку для развития силы, скорости,功率 и выносливости, а также тренировку специфических навыков для каждого вида спорта.

Каким образом периодизация тренировок может помочь в достижении целей по силе?

Периодизация тренировок помогает в достижении целей по силе, позволяя специализироваться на различных аспектах тренировок в разное время года. Ранние этапы тренировочного цикла фокусируются на мышечном росте, а ближе к пиковому периоду - на тренировке для повышения эффективности.

Какие виды тренировок способствуют увеличению здоровья и долголетия?

Тренировки, которые способствуют увеличению здоровья и долголетия, включают умеренное сопротивление и кардиореспираторную тренировку, а также поддержание здорового состава тела.

Какова рекомендуемая длительность и частота тренировок для здоровья и долголетия?

Для здоровья и долголетия рекомендуется выполнять сопротивление и кардиореспираторную тренировку 2-3 раза в неделю на 45-60 минут.

Какой уровень жировой массы считается здоровым для мужчин и женщин?

Здоровым считается поддержание уровня жировой массы в пределах 10-20% для мужчин и 18-28% для женщин.

Какие адаптации нервной системы способствуют повышению силы?

Адаптации нервной системы, которые способствуют повышению силы, включают увеличение активации мышечных волокон, улучшение координации и синхронизации работы нескольких мышц и ингибицию других мышц, не участвующих в упражнении.

Какие упражнения следует выбирать для тренировки силы, если цель - перенос силы на конкретное спортивное упражнение?

Для тренировки силы с целью переноса силы на конкретное спортивное упражнение следует выбирать упражнения, которые похожи на движение и паттерн движения соревновательного упражнения, и которые активируют те же мышечные группы, что и в соревновательном упражнении.

Какие факторы следует учитывать при выборе нагрузок для тренировки силы и мышечного роста?

При выборе нагрузок для тренировки силы и мышечного роста следует учитывать индивидуальные особенности, уровень физической подготовки и цели тренировочного процесса, а также придерживаться рекомендуемым диапазонам повторений и нагрузок, которые способствуют развитию силы и гипертрофии мышц.

Outlines

00:00

🏋️‍♂️ Основные цели тренировок: композиция тела, выступление и здоровье

В этом разделе обсуждаются три основных типа целей тренировок: композиция тела, тренировка для повышения выступлений и тренировка для максимизации здоровья и долголетия. Композиция тела касается изменения состояния тела через тренировку и питание, в основном увеличивая массу мышц и уменьшая жир. Тренировка для повышения выступлений фокусируется на улучшении спортивных показателей, таких как поднятие большего веса или бег более быстро. Тренировка для здоровья и долголетия направлена на улучшение здоровья и качества жизни через физическую активность и правильное питание.

05:01

🍏 Как достичь целей по композиции тела: рост мышц и снижение жира

Для достижения целей по композиции тела, таких как рост мышц и снижение жира, важно понимать, как происходит мыофибриллярная гипертрофия и саркоплазматическая гипертрофия. Растет мыофибриллярная гипертрофия относится к увеличению количества мыофибриллов в мышечных волокнах, в то время как саркоплазматическая гипертрофия связана с увеличением объема саркопласмы. Для оптимального роста мышц рекомендуется использовать упражнения с целевыми мышцами, выполнять 5-20 повторений в сете и приблизиться к отказу с тремя повторами в резерве. Также важно тренироваться с умеренным до высоким объемом, более 10 наборов на группу мышц в неделю. Цели по снижению жира включают правильное питание, умеренную до высокую蛋白овую диету и сочетание с сопротивлением для сохранения мышечной массы во время дефицита калорий.

10:02

🏃‍♀️ Физическая активность и ее влияние на калорийный дефицит и мышечный рост

Общая физическая активность также играет важную роль в достижении целей по композиции тела. Шагомерные шаги дают общее представление о вашем уровне физической активности и помогают создать калорийный дефицит, необходимый для снижения жира. Однако, увеличение физической активности не всегда линейно увеличивает общий калорийный расход, так как организм может компенсировать затраты энергии другими способами. Сохранение или прирост мышечной массы важно для обеспечения того, чтобы вес, потерянный во время диеты, в основном происходил из жировой ткани. Для этого необходимо правильно сочетать тренировки с питанием и сопротивлением, чтобы стимулировать мышечный рост и сохранение массы.

15:03

🏆 Тренировка для достижения целей в области физической выступлений

Тренировка для улучшения спортивных достижений, таких как поднятие большего веса или броски и прыжки на большие расстояния, требует специфических подходов. Основные адаптации, которые увеличивают силу, включают улучшение эффективности подъема и увеличение мышечной массы. Эффективность подъема может быть улучшена через нейральные адаптации, улучшение координации и технику выполнения упражнений. Тренировка, специфичная для конкретных силовых целей, поможет максимально увеличить эффективность. Увеличение мышечной массы, в свою очередь, обеспечивает больше контрактиля для выполнения упражнений, что приводит к увеличению силы. Для этого используются методы, подобные тем, что и для достижения целей по росту мышц, с учетом специфики спортивных дисциплин.

20:05

🤸‍♂️ Разнообразие тренировок для спортивной подготовки

Спортивная подготовка может включать множество разных видов физической активности, отвычных для разных видов спорта. Основные аспекты, которые могут улучшить спортивную производительность, включают практику навыков, развитие скорости, силы и выносливости. Практика навыков является наиболее важным компонентом спортивной производительности, особенно для молодых и менее опытных атлетов. Развитие скорости и силы может усилить способность атлета к выполнению навыков на высоком уровне, а тренировка выносливости будет особенно важна для атлетов, участвующих в дисциплинах с продолжительными состязаниями.

25:07

💪 Способы улучшения здоровья и долголетия через физическую активность и питание

Тренировки и питание, направленные на улучшение здоровья и долголетия, включают умеренное сопротивление, кардио и поддержание здорового состава тела. Умеренное сопротивление способствует увеличению мышечной массы и силы, а также улучшению плотности костей. Кардио тренировки улучшают работу сердечно-сосудистой и дыхательной систем, снижают кровяное давление и уровень холестерина, а также повышают инсулиновую чувствительность. Здоровый состав тела,-low body fat, является важным фактором для поддержания здоровья. Регулярное выполнение упражнений и соблюдение здоровой диеты помогут поддерживать оптимальный уровень жира в организме и обеспечить долгосрочное здоровье и качество жизни.

🎯 Сбалансированные подходы к тренировочному процессу и приоритизация целей

При достижении конкретных целей в тренировочном процессе важно понимать, что существует некоторые компромиссы и trade-offs. В зависимости от приоритетов, атлеты могут корректировать свой подход к тренировкам и питанию в разное время. Например, спортсмены могут сосредоточиться на повышении выступлений в определенный период, а в другой стадии жизни приоритетом становится здоровье. Важно осознавать, что все цели тренировок имеют определенное перекрытие, и одновременное достижение нескольких целей возможно, но при достижении одного конкретного показателя могут возникнуть некоторые трудности в других областях.

Keywords

💡body composition goals

Цель касается изменения состава тела, включая увеличение мышечной массы и снижение жировой массы. В видео обсуждается, как через тренировки и питание можно манипулировать этими двумя факторами. Пример из скрипта: 'more specifically we are referring, primarily to muscle mass and fat Mass'.

💡myofibrilla hypertrophy

Этот термин описывает увеличение размера мыофибрил, что в результате приводит к увеличению диаметра мышечных волокон и росту мышечной массы. В видео рассматриваются различные адаптации, которые способствуют мышечному росту, и мыофибриллярная гипертрофия является одной из них. Пример из скрипта: 'myofibrilla hypertrophy refers to an, increase in the number of myofibrils, within each muscle fiber'.

💡sarcoplasmic hypertrophy

Саркоплазматическая гипертрофия - это увеличение области саркоплазмы (частицы мышечной клетки, кроме миофибрилл), что также может привести к увеличению мышечных волокон и размера мышечного ядра. Однако это может привести к увеличению размера мышцы без пропорционального увеличения силы, так как количество миофибрилл не увеличивается. Пример из скрипта: 'sarcoplasmic hypertrophy refers to an, increase in the area of the sarcoplasm, without necessarily an increase in the, number of myofibrils'.

💡hyperplasia

Гиперплазия - это увеличение количества мышечных волокон в мышечной ткани. В видео упоминается, что гиперплазия наблюдается у животных, но ее роль в мышечном росте у людей пока не ясна. Пример из скрипта: 'lastly, there is one other adaptation that has, been theorized to contribute to muscle, growth and that is what is known as, hyperplasia this refers to an increase, in the number of muscle fibers within a, muscle belly'.

💡fat loss

Снижение жировой массы - это процесс уменьшения количества жировой ткани в организме, обычно для эстетических целей, чтобы раскрыть форму мышц под жиром. В видео обсуждаются стратегии питания и тренировок для достижения этой цели. Пример из скрипта: 'fat loss as the name, suggests this refers to a reduction in, adipose tissue'.

💡nutrition

Питание играет ключевую роль в процессе снижения жировой массы и мышечного роста. Правильное потребление калорий и белка помогает сохранить мышечную массу во время дефицита калорий и ускорить процесс снижения жира. Пример из скрипта: 'nutrition is the most, important element to implement correctly, from a nutritional perspective the goal, here is to lose body weight'.

💡calorie deficit

Дефицит калорий - это состояние, при котором организм потребляет больше калорий, чем получает из пищи. Это приводит к потере веса и снижению жировой массы. В видео рассматриваются стратегии для достижения и поддержания дефицита калорий. Пример из скрипта: 'this means eating fewer calories than you expend on, average over time which will result in a, net loss of body weight'.

💡resistance training

Сопротивление тренировке - это вид физической активности, направленный на увеличение мышечной силы и массы. Такие тренировки включают поднятие тяжестей, использование упругих ленток и другие виды нагрузок, которые развивают мышечные ткани. В видео обсуждаются различные методы сопротивления тренировки для достижения целей по увеличению мышечной массы и снижению жировой массы. Пример из скрипта: 'resistance training, is the stimulus for muscle growth in the, first place'.

💡performance training

Тренировка для повышения спортивной производительности - это вид обучения, направленный на улучшение конкретных спортивных показателей, таких как поднятие большего веса, бег быстрее или прыжки выше. В видео рассматриваются различные аспекты такой тренировки, включая развитие силы, скорости и техники. Пример из скрипта: 'Performance training refers to any form of, training where the goal is to improve a, specific athletic output'.

💡periodization

Периодизация - это стратегия организации тренировочного процесса с целью оптимизации результатов путем изменения характеристик тренировок в разные периоды времени. В видео описывается, как периодизация может быть использована для улучшения силы и мышечного роста. Пример из скрипта: 'periodization is essentially just, strategic long-term programming'.

💡skill practice

Тренировка навыков - это развитие и совершенствование конкретных спортивных навыков, необходимых для выполнения упражнений и игр в спорте. В видео подчеркивается, что это наиболее важный компонент спортивной производительности. Пример из скрипта: 'skill practice this refers to training, the specific skills required in a sport, irrespective of physical capacity'.

💡endurance training

Тренировка выносливости - это развитие способности повторять физические действия в течение продолжительного времени с минимальными перерывами. В видео обсуждаются разные виды тренировок выносливости, которые соответствуют различным видам спорта. Пример из скрипта: 'endurance training this refers to the ability to, Repeat Performance in whatever way is, required'.

Highlights

Training goals can be categorized into body composition, performance training, and training for health and longevity.

Muscle growth primarily occurs through myofibrilla hypertrophy, which increases the size of muscle fibers.

To achieve muscle growth, train with exercises targeting the muscle, using 5 to 20 reps per set and taking each set close to failure.

Fat loss is mainly achieved through proper nutrition, aiming for a calorie deficit, and maintaining a high protein intake.

General physical activity, such as step counts, can help promote a calorie deficit and contribute to weight loss.

Resistance training is essential for muscle growth and retention during weight loss to ensure that the majority of weight lost is fat tissue.

Performance training focuses on improving specific athletic outputs, like lifting more weight or running faster times.

Strength training involves improving lifting efficiency and increasing muscle mass of the prime movers.

Periodization is a strategic long-term programming approach to focus on different training qualities at various times of the year.

Skill practice is the most critical component of sport performance, irrespective of physical capacity.

Speed, power, and strength training can enhance an athlete's ability to display skills on the field or court.

Endurance training is specific to the sport and can be achieved through sport practice, specific conditioning, or general aerobic training.

Health and longevity can be enhanced through exercise and diet strategies that improve markers of health.

Resistance training in moderation positively affects health and function, including muscle mass development and bone density maintenance.

Cardiorespiratory training improves the efficiency of the heart, vascular system, and respiratory system, leading to numerous health benefits.

Maintaining a healthy body composition, along with regular exercise, has favorable effects on health and function.

While training goals can overlap, pushing towards one specific goal may cause other goals to suffer to some extent.

Individuals can adjust their training based on their goals at any given point in time, allowing for a tailored approach to fitness.

Transcripts

there are many different goals people

aim to train for essentially we can

split common training goals into three

categories body composition goals

performance training and training to

maximize Health and Longevity we will

now explore how to train for each

element of these categories individually

first let's discuss body composition

this refers to exactly what the name

suggests what our body is composed of

more specifically we are referring

primarily to muscle mass and fat Mass

this is because we have the ability via

training and nutrition to manipulate

muscle and fat tissue in general most

people are aiming to increase muscle

mass and or reduce body fat let's Now

cover how to achieve each of these body

composition goals

first let's start with muscle growth

let's Now cover how muscle growth occurs

and the best methods to train for it

in simple terms muscle growth is simply

an increase in the size of a muscle this

is achieved mostly via what is known as

myofibrilla hypertrophy myofibrils are

individual units of contractile tissue

and a bunch of myofibrils make up a

muscle fiber and a bunch of muscle

fibers make up the entire muscle belly

so myofibrilla hypertrophy refers to an

increase in the number of myofibrils

within each muscle fiber so each muscle

fiber is bigger and therefore the entire

muscle belly also increases in diameter

furthermore muscle growth has been

hypothesized to occur to a smaller

extent via what is known as sarcoplasmic

hypertrophy the sarcoplasm is

essentially just the rest of the muscle

fiber apart from the myofibrils this

includes other organelles important for

muscle function and fluids so

sarcoplasmic hypertrophy refers to an

increase in the area of the sarcoplasm

without necessarily an increase in the

number of myofibrils and once again this

would result in larger muscle fibers and

a larger muscle belly as a whole however

this would theoretically result in a

bigger muscle but not a proportionate

increase in strength since there isn't

an increase in the contractile elements

of the muscle fiber although it isn't

well established whether or not

psychoplasmic hypertrophy truly occurs

in humans and to what extent this

contributes to muscle growth and lastly

there is one other adaptation that has

been theorized to contribute to muscle

growth and that is what is known as

hyperplasia this refers to an increase

in the number of muscle fibers within a

muscle belly this has been seen in

animals but hasn't been well established

in human research as of yet so we don't

really know to what extent this might or

might not occur and if it is possible to

train specifically for this adaptation

now that we understand what adaptations

contribute to muscle growth let's now

explore how to best train for it overall

here is a brief summary of how to best

train to maximize muscle growth in terms

of exercise selection we want to use

exercises where the target muscle is the

limiter of each set we want to train

with loads that allow us to perform

anywhere around 5 to 20 reps per set it

is also important to take each set close

to failure at least around three reps in

reserve and hypertrophy is best achieved

training with moderate to high volumes

more than around 10 sets per muscle

group per week and going even higher in

volume if you were willing to put in the

time and effort there are also other

variables and more Nuance to each

variable mentioned although this is a

general overview of the most important

factors

and the other component of body

composition is fat loss as the name

suggests this refers to a reduction in

adipose tissue this is usually desirable

for aesthetic purposes because it

reveals the shape of the muscle

underneath the fat in other words you

were visually able to see more muscle

definition there are three primary

components which can help us achieve fat

loss

the first is not a training variable at

all it is the nutrition side of things

for fat loss nutrition is the most

important element to implement correctly

from a nutritional perspective the goal

here is to lose body weight to do so a

calorie deficit is required this means

eating fewer calories than you expend on

average over time which will result in a

net loss of body weight as a general

rule you probably want to aim for a rate

of weight loss of no more than around

one percent of body weight per week to

maximize diet adherence and our

likelihood of muscle preservation

furthermore trainees should probably opt

for a moderate to high protein diet this

will further assist with muscle

preservation during the calorie deficit

so that the majority of weight lost is

fat tissue not muscle as a general rule

trainees probably want to consume a

minimum of around 1.5 grams of protein

per kilogram or 0.7 grams per pound of

body weight per day consuming more

protein than this will likely be

beneficial but probably won't have any

major advantages once this minimum

threshold is met to learn more about how

to set calories and macros for muscle

growth or fat loss there will be a video

Linked In the description going into

more detail

the other method to help promote a

calorie deficit is via General physical

activity this refers to any form of

movement that expends energy while it is

difficult to track all forms of movement

step counts provide a decent General

overview of your total daily physical

activity levels this is because it

accounts for both intentional exercise

such as running or running Base Sports

as well as a non-exercise movement such

as walking around the supermarket and

the more physical activity we perform

the more energy we expect this can help

us promote a calorie deficit

contributing to weight loss however

physical activity doesn't seem to

provide a linear increase in total daily

energy expenditure as we would expect

rather it has been theorized that energy

expenditure is somewhat constrained in

other words the more exercise we perform

we do expend more energy but there is

compensation from other components of

energy expenditure so as we do more

exercise we experience diminishing

returns in terms of total daily energy

expend future so at some point more

intentional physical activity probably

isn't worth the time and effort for the

amount of energy you expend as a general

rule performing around 10 000 steps per

day is a decent General Target to hit if

you are aiming to reduce body weight you

could certainly go beyond this target

but just keep in mind the compensatory

response we discussed

and the last component of fat loss is

muscle growth or retention we want to at

least retain as much muscle mass as

possible during the weight loss process

or potentially even gain some muscle

mass if possible this is because if

muscle mass is retained the lost weight

will come primarily from fat tissue so

how can we ensure muscle mass isn't lost

during this process well as we discussed

we have some nutrition strategies that

can assist this first is ensuring you

are in a modest calorie deficit and

second is consuming a sufficient daily

protein intake but more important than

the nutrition side of things is

resistance training resistance training

is the stimulus for muscle growth in the

first place so without an adequate

training stimulus there is no reason for

the body to promote muscular adaptations

whether or not we are in a deficit

Surplus or maintenance so what is the

best way to train to retain muscle mass

well essentially we want to train in the

same way as if we intended to build

muscle mass and depending on your

individual context it is possible to

actually gain a small amount of muscle

throughout a weight loss period but in

most cases we are only expecting to

retain our muscle tissue or at least

retain as much of it as possible in

terms of specifics this would be exactly

the same recommendations as the previous

section on muscle growth so you can just

refer back to those points for an

overview

moving on to the next category of

training goals we have performance

training this refers to any form of

training where the goal is to improve a

specific athletic output this is usually

an objectively quantifiable goal such as

lifting more weight running a faster

time jumping higher Etc while there are

many different types of specific

performance goals we are going to

discuss two overarching categories in

this video

first let's discuss how to train for

strength goals this refers to any event

where the goal is to lift more weight

for a specific exercise for example

power lifting has the goal of lifting

the most amount of weight possible for

one rep in the squat bench press and

deadlifts in weightlifting it is how

much athletes can lift in the snatch and

clean and jerk furthermore these lifts

are also constrained by the requirements

of the sport and Federation for example

most powerlifting federations require

the squat to be performed to adapt where

the hip crease goes below the top of the

knee to be considered a legal lift so

the point to understand here is that

strength goals are highly specific to

the requirements of the sport in terms

of training for strength there are two

primary adaptations which contribute to

being able to lift more load

the first is lifting efficiency this is

essentially how much weight an athlete

can lift given their current body weight

and body composition we are able to lift

more load with any given exercise simply

by improving our efficiency without

changing body weight or body composition

this is due to two primary factors which

help us maximize efficiency first are

neural adaptations there are a few

neural adaptations which help us produce

more force from the prime movers of the

lift these include increased recruitment

of fibers of the muscles involved in the

lift increased coordination and

synchronization of multiple muscles

working together and an inhibition of

other muscles which aren't directly

involved in the exercise we also have

technical improvements that contribute

to efficiency such as finding the most

biomechanically efficient path to move

the load manipulating Tempo to maximize

stability and control and taking

advantage of the stretch shortening

cycle for Relevant lifts so how can we

train to maximize efficiency well the

best way to train for efficiency is via

specific training this means training in

a way that replicates the demands of the

specific strength goal you were training

for we can make training more or less

specific via three primary variables

first is the exercise we perform

obviously we want to train the lift

without we are trying to get stronger at

if the goal is to maximize efficiency

second is via the loading used if the

goal is to maximize your 1rm performance

then the heavier you lift the more

specific and third is via technique to

maximize efficiency you want to train

with the same technique that you would

use on competition day I.E the technique

that allows you to lift the most load

within the constraints of the rules

training to maximize efficiency is the

fastest and most direct way to improve

strength when performing highly specific

training strength gains are usually

rapid initially however efficiency will

only take you so far and will eventually

Plateau once you have near maximized

efficiency with your current body

composition so how do we continue to

gain strength past this point well the

primary way is to increase muscle mass

of the Prime movers this will provide

more contractile tissue due to

myofibrilla hypertrophy as we previously

discussed which can be involved in the

exercise and with all else being equal a

larger muscle will be stronger than a

smaller muscle so how do we train for

hypertrophy specifically for the

purposes of translating to strength well

firstly you will build some amount of

muscle mass if you were training purely

to maximize efficiency anyway at least

in the earlier stages of a lifting

career however at some point this won't

be sufficient to continue building

muscle mass as a more experienced lifter

so direct hype trophy style training

methods will probably need to be

implemented for the most part this would

be best achieved in the same way that

you would train for muscle growth

generally as we discussed earlier

however there are a few specific

considerations to keep in mind that

might be relevant for strength transfer

first is regarding exercise selection we

probably want to select exercises which

are at least similar in their movement

pattern to the competition lift it is

being used for this is because a similar

movement pattern will ensure we are

training the prime movers of the

exercise and even more specifically we

would want to bias the fibers of the

Prime movers which are most used in the

exercise this is because they are the

contractile tissues which are required

to produce the highest forces during the

exercise and ultimately what moves the

load so we probably want to select some

hypertrophy exercises which aren't too

dissimilar to the competition lifts so

that we are targeting the same muscle

groups and specific regions of the

muscle which are most important for that

exercise and second is that you probably

want to be specific with which muscle

groups you allocate more or less a

volume for you probably want to spend

the most effort training the prime

movers rather than less relevant muscles

for example you probably want to

allocate more volume for the quads and

glutes if the goal is to transfer to

squat performance as opposed to spending

more time and effort towards the calves

and biceps

so the two primary ways that will

enhance strength gains are to improve

efficiency and to increase muscle mass

so how can this be implemented in

practice well this is where the concept

of periodization comes into play

periodization is essentially just

strategic long-term programming so we

can focus more or less on different

training qualities at different times of

the year for strength we probably want

to periodize our training in the

following way earlier in a training

cycle it is usually best to emphasize

muscle growth the more muscle tissue we

can accumulate the greater our potential

to become efficient with later on here

you don't want to completely neglect

efficiency training but it just won't be

the emphasis of your training you might

still perform the competition lifts but

not quite as heavy and not as frequently

and as you get closer to the time of

your Peak you would want to emphasize

training for efficiency this is to

maximize your strength potential with

the current muscle mass you are carrying

at your current body weight again this

doesn't mean you would neglect

hypertrophy training altogether it just

means that you might train with slightly

less volume for all accessory lifts and

between these two ends of the training

cycle there should be a gradual shift

from emphasizing one quality to the next

this is because a sudden change in

training style is likely to increase

injury risk since the tissues are not

fully adapted to the new stress

and the other performance goal we can

train for is Sport performance there are

many different sports that can be

trained for and there isn't a universal

way to train all of them however here

are a few General categories that are

relevant in some way to most sports

the first and usually most important is

skill practice this refers to training

the specific skills required in a sport

irrespective of physical capacity this

is the most important component of sport

performance in almost all cases since it

has the largest impact on the outcome of

the sport even if physical capacity is

Elite without good sport specific skill

your Effectiveness on the field court or

pitch is probably going to be almost

useless it should be noted however that

the importance of skill also differs

somewhat between sports for example

table tennis or badminton is usually

going to be highly influenced by skill

and secondarily by physical performance

although pure output Sports such as

sprinting or endurance running are going

to be mostly influenced by physical

output as opposed to skill in either

case skill can be trained on a spectrum

of specificity versus exposure at one

end of the spectrum we have higher

exposure but lower specificity whereas

the other end of the spectrum involves

less exposure but higher specificity on

the high exposure end of the spectrum we

have repeated practice of one specific

component of the sport as a whole

usually in a more controlled environment

an example of this might be performing a

hundred forehand shots on a tennis court

from the same position into the same

Target on the other end of a spectrum we

have lower frequency of any single skill

but in a more realistic environment as

we would see during competitive matches

of that sport this involves combining

motor patterns timing decision making

positioning Etc as would occur in

competitive matches in general higher

exposure practice is generally going to

be more beneficial for younger less

skilled athletes while more advanced

athletes require more game specific

training as they have already developed

all the fundamental skills well

the next method that can contribute to

sport performance are speed power and

strength training these traits

essentially allow us to amplify our

ability to display skills on the court

or field they cannot replace skill

practice but they can provide a larger

Foundation to work from as it relates to

sport performance these traits can be

implemented in the following ways speed

is best developed in a low fatigue state

with maximal effort this involves all

out efforts of straight Sprints or

change of Direction drills performed

with full recovery and maximal intent

depending on the sport the distances and

drills might be different to accommodate

the requirements of the athlete power

can be developed by using a ballistic

and plyometric exercises ballistic

exercises involve moving an external

load without any deceleration for

example a squat jump or a medicine ball

throw ballistic exercises are usually

useful for acceleration lateral movement

and static jumping ability Plyometrics

involve significant use of these direct

shortening cycle some examples of

Plyometrics include repeated hurdle

jumps drop jumps and Bounds these

exercises are mostly used to develop

maximal speed and dynamic jumping

ability and strength training is often

used by athletes to increase muscular

Force output and for injury prevention

purposes we have already discussed how

to train for strength in the previous

section but it might be implemented

slightly differently for other athletes

unless you are a strength athlete

lifting weights isn't a requirement of

the sport itself so the principle of

specificity is less important here so

the exercise itself isn't all that

important it is more about what we would

call General strength this refers to

developing a decent base of strength in

the primary movement patterns like

squatting hinging pressing and pulling

but not specifically for any individual

lift furthermore athletes May Implement

some specialized strength training for

injury prevention purposes for example

many field-based athletes include

eccentric and asymmetric hamstrings and

a doctor strength training to minimize

risk of muscle strains it should also be

noted that not all athletes require all

of these training methods and different

athletes require more or less of each

trait

the second training and nutrition

strategy that athletes may need to

consider is body composition depending

on the sport athletes May benefit from

carrying more or less muscle mass and or

body fat in some cases a lighter leaner

physique is beneficial while other

athletes May benefit from a bigger and

heavier physique for example a lighter

and leaner physique is usually going to

be favorable for gymnastics performance

in most cases whereas some positions in

rugby will usually benefit from greater

muscle mass and potentially also a

slightly higher body fat and athletes

can manipulate body composition by

gaining or losing muscle mass and body

fat we have already discussed training

and nutrition for body composition in

the body composition section so you can

refer back if necessary

and the last form of training that

athletes can benefit from is endurance

training this refers to the ability to

Repeat Performance in whatever way is

required and like all performance traits

this is going to be specific to the

sport for example endurance for a

distance Runner refers to running

continuously for a prolonged period of

time but endurance for a boxer refers to

the ability to throw and avoid punches

and move in multiple different

directions for multiple two to three

minute rounds with short rests between

rounds so the way in which these two

athletes will train will look quite

different there are three primary ways

in which endurance training can be

performed for athletes the first is via

sport practice itself in most cases

training for the sport alone will

provide a decent endurance stimulus

specific to the sport this replicates

the demands of the sport perfectly and

usually prepares athletes quite well

furthermore if sport practice itself

isn't enough for an athlete to be

prepared for their sport so some

specific conditioning can be used for

extra endurance training this would

involve endurance modalities which are

similar in type duration work rest

periods movement patterns and so on to

that of the competitive event this might

be used as a way to prepare for

competitive sport after time off or

returning from an injury before being

cleared to participate in full training

and lastly we have General conditioning

this refers to General aerobic training

which simply has the goal of promoting

Central endurance adaptations such as

cardiovascular and respiratory endurance

this might include training such as

continuous cycling running or rowing for

an extended duration at a relatively low

intensity this isn't specific to any

sport modality and isn't going to

transfer perfectly to sport performance

however it can be used to develop a

large General aerobic capacity which can

enhance specific endurance when sport

practice is implemented

and the last training goal we will

discuss in this video is Health and

Longevity this refers to exercise and

diet strategies which can enhance

markers of Health theoretically allowing

us to live longer or have a higher

quality of life while this area of

evidence is difficult to draw highly

specific recommendations for there are a

few General forms of training which are

widely accepted as beneficial for Health

and Longevity

the first is resistance training in

general resistance training performed in

moderation has many positive effects on

health and function most notably

resistance training is helpful for

muscle mass development and strength

gains as we have mentioned already but

also for development and maintenance of

bone density furthermore performing full

range of motion resistance training is

going to act as a good form of Mobility

training allowing trainees to maintain

joint range of motion for health and

function purposes resistance training

doesn't need to be performed with the

same volume and intensity as hypertrophy

or performance goals lifting two to

three times per week for 45 to 60

Minutes is probably enough to

near-maximize the health benefits of

course lifters can always lift more than

this if they have other goals but for

health purposes even a little resistance

training will be highly beneficial

next we have cardiorespiratory training

this refers to training with the purpose

of improving the ability of the heart

vascular system and respiratory system

to efficiently Supply and remove gases

and nutrients in around and out of the

body increased cardiorespiratory Fitness

is associated with a large number of

positive health effects such as reduced

blood pressure a lower resting heart

rate improved blood lipid profile and

increased insulin sensitivity to name a

few furthermore cardio can also help

with the maintenance of bone density and

counteract muscle atrophy in the Aging

population the best way to train the

cardiorespiratory system is to perform

endurance style training where local

muscle fatigue isn't a limiter instead

we want the cardiorespiratory systems to

be heavily taxed during the exercise

modalities such as running cycling

circuit workouts Etc are all good

options to train the cardiorespiratory

system and similar to resistance

training performing a relatively low

dose of this exercise is going to be

held helpful from a health perspective

low to moderate cardiorespiratory

exercise two to three times per week is

usually sufficient to achieve the

majority of health benefits and for

further health benefits it might be

helpful to make one to two of these

sessions of higher intensity such as

intense interval training

and lastly body composition also appears

to be an important factor for health

outcomes too maintaining a healthy body

composition in conjunction with regular

exercise is usually going to have

favorable effects on health and function

we already discussed the importance of

resistance training for the development

and maintenance of muscle strength and

bone mass but the other side of the

equation is related to body fat we would

ideally want to maintain a fairly low

body fat but not so lean that health is

diminished this is mostly going to be a

result of diet which helps us keep body

weight under control as a general rule

maintaining a body fat around 10 to 20

percent for males or around 18 to 28 for

females is generally where markers of

Health are ideal a prolonged maintenance

of a higher or lower body fat than these

ranges often results in some negative

markers of Health in most cases

and lastly we should understand that all

of these training goals do have some

overlap between them you can definitely

train for multiple goals simultaneously

and Achieve good results however the

further you push towards any one

specific goal the more likely it is that

other goals may suffer to some extent

this isn't bad or wrong it just means

that we should be aware of any

trade-offs that we may make by being

hyper focused on a specific outcome

furthermore trainees may want to

prioritize certain goals over others at

different points in time maybe an

athlete is focused primarily on

performance at one stage of their life

but then prioritizes Health at another

stage so individuals can adjust their

training based on their goals at any

given point in time

thanks for watching and hopefully you

got something out of this video check

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