What are some weight training activities?

What are some weight training activities?

Strength training activities include:

• body weight exercises, like pushups, squats, and lunges.
• resistance band movements.
• workouts with free weights, or even objects like soup cans.
• workouts with stationary weight machines, like a leg curl machine.

What is a macrocycle in training?

A macrocycle refers to the overall training period, usually representing a year or two. There are longer cycles as well for the Olympian, being 4 or 8 years, and the career plan which is usually only considered for Olympians and professional athletes.

What are the 5 variables of weight training?

The 5 variables are:

• Frequency.
• Intensity.
• Duration.
• Recovery.
• Reflection.

What are Microcycles?

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume.

What is periodization in weight training?

Periodization is defined as the planned manipulation of training variables (load, sets, and repetitions) in order to maximize training adaptations and to prevent the onset of overtraining syndrome.

How many Microcycles are in an annual plan?

Mesocycle is a training phase in the annual training plan that contains usually of 3-6 microcycles. Usually mesocycle refers to the main training target for particular period (i.e. anaerobic power, muscular endurance, etc.) that should be developed.

What are the 6 basic exercise variables?

There are six variables that cover all the major bases when it comes to changing up your workout routine: 1) exercise selection; 2) exercise order; 3) resistance (the amount of weight used); 4) volume (the total number of sets performed); 5) rest periods between sets; and 6) rep speed (how fast you push the weight up).

What is the most important variable for an experienced bodybuilder?

Training intensity is arguably the most important exercise variable for stimulating muscle growth. [1] Commonly expressed as a percentage of your single-rep max or 1RM, intensity equates to the number of repetitions you can perform with a given weight. The heavier the weight, the fewer reps you can do.

Why are Microcycles important?

Customarily, training cycles refer to short-term plans such as micro-, meso, and macrocycles. In training, a microcycle is probably the most important and a functional tool of planning because its structure and content determine the quality of the training.

What is a microcycle in training?

Microcycles A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. Each microcycle is planned based on where it is in the overall macrocycle. Microcycles are to vary the levels of stress an athlete is subjected to throughout the week’s training sessions.

What is a microcycle and mescycle?

A microcycle is a defined period of training that typically lasts one week. It is made up of individual workouts and makes up your mesocycles. A microcycle contains your weekly training, this means the number of days you train.

How long should I split my workouts into microcycles?

You can then split the workouts up however needed within the microcycle, and string a bunch of microcycles together to create progression throughout your mesocycles (4-6 weeks of training). Let’s take a 3-day training split with the goal of strength to show an example of this:

How long does a microcycle last?

It is important to know that in any microcycle an aspect of recovery or regeneration must be included, no matter how „hard“ the microcycle was planned. The length of the microcycle can vary from 4 days to 2-3 weeks depending of the training plan. However, the most common is the length of 1 week (7 days).