Shopping Basket 0
Human Kinetics Publishers, Inc.

HUMAN KINETICS

Excerpts

Extreme conditioning programs

This is an excerpt from Designing Resistance Training Programs, Fourth Edition by Steven Fleck and William Kraemer.


Extreme conditioning programs are high-volume, short-rest-period, multi-exercise programs, many of which have become very popular (e.g., CrossFit, Insanity, Gym Jones). Additionally, these programs typically have a high training frequency; some are performed five or six days per week. Some include a large number of multijoint exercises, variations of the Olympic lifts, as well as interval training and plyometrics. Because of the variety of extreme conditioning programs, there is no representative training session. However, a typical session consists of 10 repetitions of squat, bench press, and deadlift performed in a circuit fashion followed by successive sets in which the number of repetitions per set decreases by one until only one repetition per set is performed. The resistance used is 80% of 1RM. Although lifters can rest between exercises, the goal is to perform the circuits with as little rest as possible between exercises.

Positive aspects of these types of programs are that they reduce body fat and increase local muscular endurance as a result of high volume (Bergeron et al. 2011). Negative aspects, also due to high volume, include deterioration of exercise technique resulting in fatigue, possible overuse injuries, and acute injuries. Exertional rhabdomyolysis (see box 6.5) and overreaching and overtraining are also concerns (Bergeron et al. 2011). To avoid these potential problems, trainers should individualize strength conditioning programs and increase volume, intensity, and frequency slowly to allow physiological adaptations to take place. Programs should also be periodized and sufficient rest allowed between sessions so that recovery takes place.


Read more from Designing Resistance Training Programs, Fourth Edition by Steven Fleck and William Kraemer.



Share Facebook Reddit LinkedIn Twitter

Tools


Print Save to favorites


Articles and Links




Products


Designing Resistance Training Programs 4th Edition eBook
This text explores how to design resistance training programs, modify and adapt programs to meet the needs of special populations, and apply the elements of program design in the real world.
$46.00
Designing Resistance Training Programs-4th Edition
This text explores how to design resistance training programs, modify and adapt programs to meet the needs of special populations, and apply the elements of program design in the real world.
$84.00


Also of Interest



Get the latest news, special offers, and updates on authors and products. SIGN UP NOW!

Human Kinetics Rewards

About Our Products

Book Excerpts

Catalogs

News and Articles

About Us

Career Opportunities

Events

Partners

Business to Business

Author Center

HK Today Newsletter

Services

Exam/Desk Copies

Language rights translation

Association Management

Associate Program

Rights and Permissions

Featured Programs

Human Kinetics Coach Education

Fitnessgram

Fitness for Life

Active Living Every Day

Connect with Us

Google Plus YouTube Tumblr Pinterest

Terms & Conditions

/

Privacy Policy

/

Safe Harbor