Date: 10/03/01 12:34 PM
Author: Angel face
Subject: Basic Training theories
...After a couple of suggestions I have had I will try my best to keep
things easy reading...today's topic is really
straightforward...regarding what I have spoke about previously I will
edit it and make it more readable...plus I may have to add quite a bit
more physiological stuff and biochemistry depending on how the thread
evolves...
...Anyway SUPERCOMPENSATION...this is a really basic and somewhat
obvious concept that for a while was accepted quite widely...however
nowadays it is deemed a bit too simplistic. This theory is based on the
assumption that training will deplete certain substances, obvious
examples would be glycogen...One theory about hypertophy is that
training acts catabolically. The training serves as a stimulus, after
the training there is the neccessary rest period. After the rest period
it is puported that the appropriate substance concentration will
increase to a level beyond the initial point. Simple really! Now to
ensure that this would happen rest periods would have to be optimal.
optimal is an expression used alot in science, which basically means
desirable. If the rest period was too short then the individual would
not be completely recovered and as such the training would deplete the
substance even more which over a period of time would result in
overtraining and a loss of performance ie: training 4 times a day!. If
the rest interval was too long then the training would lose its stimulus
property, the individual would recover completely and lose the window of
oppurtinutity to provide the stimulus again. So ultimately the
individual would never improve...ie if yu trained once every 2-3 weeks,
you simply would not improve. If the interval is optimal then
improvemnts surely follow.
This theory is then dependant on two factors really: Optimal rest
interval, Optimal load selection. With regards to loads, the load has to
be such so that it stimulates optimally, it cannot be too high or low.
Typically this theory is represented on a wave like diagram (I will link
these asap.). An obvious example of the supercompensation theory is carb
loading. With carb loading for a period of time you deplete the muscle
stores, which would results in a massive drop in CHO levels, after this
occurs an individual would overfeed with an abundance of carbs, the body
is alleged then to store more carbs than the pre depletion level within
the muscle tissue resulting in a greater concentration of carbs. This is
often applied to more than gylcogen, training is alleged to cause a
similar repsonse to protein synthesis, hence the 'break down and build
up' theory. I will post later on with regards to a more complex
approach!.
(
http://www.mesomorphosis.com/forums/...essage_ID=2192)
Date: 10/04/01 06:42 AM
Edited: 10/04/01 06:47 AM
Author: Angel face
Subject: RE: Basic Training theories
I tried linking this but it wouldnt work properly...maybe something to
do with my lack of html skills...
http://www.sportislife.com/effects.htm
Ignore the text on this if you want..the first diagram is the overload
diagram...note the starting point...and the window of opputinity aka
the period of supercompensation... ...the second diagram is the
effects of repeated bouts of supercompenation which results in an
increased starting threshold an each successive session (does that
make sense?)....anyway the diagrams will show it better
(
http://www.mesomorphosis.com/forums/...essage_ID=2458)
Date: 10/05/01 05:33 AM
Author: Angel face
Subject: Two Factor Theory
For this I will be refering to 'the science and practise of strength
training' by Vladimir Zatsiorky as mentioned by John earlier...I forgot
how good this book is and I recommend that anyone interested in this
area to buy it...be warned though if you think that what I say is
confucing just wait.... ...Two factor theory, also called Fitness
fatigue theory is somewhat more complex than supercompensation theory.
This theory is entirely dependant on one thing Zatsiorsky referes to it
as preparedness...I prefer base conditioning. This preparedness or
condition is comprised of two componants: slow changing and fast
changing. Zatsiorsky uses the example of fitness as a slow changing
componant of preparedness. This is because over the short term fitness
does not fluctuate often, however external factors can affect it ie:
illness. Zatsiorsky describes prepardness as a set of 'latent
charcteristics' (he means that they exist but are dependantly
intangible)...these charcteristics can only be measured or quantified at
certain times. Sounds quite complex but you will grasp it soon!...
...This theory works similar to an equillibrium, training will have an
immediate affect (similar to supercompensation) that is the combination
of fatigue and gain. So after a workout, because of the stimulus that it
provides preparedness or conditioning increases (gain) but at the same
time will decrease due to fatigue from the training. Hopefully things
now will start to make sense.
So, the outcome of the training session is the result of both the
positive and negative consequences of the training session. These two
outcomes depend on time as does the one factor theory
(supercompensation). By striking the correct balance, fatigue should be
large in extent but short in how long it lasts. Gain on the other hand
should be moderate however is longer in duration. Typically the
relationship is 1:3, if fatigue lasts x amount of time then gain lasts
3x amount of time.
...From these two theories that have been introduced you should all now
be able to see that the most importnat factor that they introduce is
timing! with the supercompensation theory it is preferable for the next
workout to fall in the supercompensation period. With the
fitness-fatigue theory timing is best if the proceeding workout takes
place when all the negative consequneces (fatigue) of training are
diminsihed but the positive (gain) is still apparent. When I find a site
with the neccessary diagram I will try to link it!
(
http://www.mesomorphosis.com/forums/...essage_ID=2782)