As the periods grow so does the cumulative stress load which is where the athlete does not fully recover from the training during the peak
period of training volume for each period and why a recovery period.
With increasing
periods of training volume so, too, does the recovery / adaptation period increase often growing to 2 - 3 weeks of recovery after the high point volume of training period is reached for ultra-endurance sports.
Not exact matches
However, if total
volume is an important aspect
of your current
training regime, make sure to use longer rest
periods because they have a better ability to help you achieve your target
volume, while short rest
periods will lead to a much faster muscle exhaustion.
You got to note that the loads, the rest
periods and the
training volume in both groups were the same in both types
of workouts.
A basketball player who is practicing hard and taking a lot
of jumps will not want to do the plyometric
training volume they might perform in an offseason
period of training.
High intensity interval
training (HIIT) is a low
volume type
of exercise regime that incorporates short bursts
of near maximum intensity followed by momentary recovery
periods done over the course
of just a few minutes.
Which is where you will slowly increase your
volume, or intensity (depending upon what phase
of training you are in), in order to gradually improve your size or strength over a long
period of time.
The cool down, the recovery
period, 15 minutes 3 - 4x a week so 45 to 60 minutes a week for the high intensity interval
training and you'll certainly see a lot
of benefits in terms
of your cardiovascular endurance and fitness from that lower
volume of training which is why I love high intensity interval
training.
If you want to get big, it's more important to consider your
volume of training as opposed to other variables such as load, rest
periods, and time under tension.
During
periods of high
volume and / or intensity
of training including competition concentrated forms
of carbohydrates are brought back into the diet and fueling «strategically» in conjunction with VESPA use to retain the benefits
of high rates
of beta - oxidation and ketosis while benefiting from the fast metabolizing glucose from the carbohydrates.
So, when you HIT this point
of overtraining, that's when you back off on both the
training volume AND the rest
periods.
To put it simply, in these programs, you'll gradually ramp up your
training volume by increasing the number
of sets you're doing (this is done on a weekly basis), while simulatenously DECREASING your rest
periods in between sets, thus increasing the overall density
of your
training in a very deliberate fashion.
By using a lighter weight, higher repetitions, and varying the repetition duration, you can maintain the stimulus for a prolonged
period of time and theoretically, you should be able to expend more energy than just pumping out a lower number
of reps with high
volume training.
Also, regardless
of reaching failure or not, due to long rest
periods, their workout is time - inefficient, and the cumulative
training volume is far lower than my regimen.
Temporary
periods of high
volume Olympic weightlifting
training reduce serum testosterone and serum testosterone - to - cortisol ratio, which return to normal during lower
volume training.
Exploring changes in blood hormone levels with
training volume, Häkkinen et al. (1987) found that a 2 - week
period of high
volume Olympic weightlifting led to increases in luteinizing hormone (LH), reductions in serum testosterone (T), reductions in serum testosterone - to - cortisol (T - C) ratio, and reductions in serum testosterone - to - sex hormone binding globulin (T - SHBG) ratio.
Crewther et al. (2011) assessed the effects
of a 5 - week
period of high or low
volume Olympic weightlifting
training on salivary C levels and reported no changes in either group, or differences between groups.
When studying a 2 - year
period that did not compare different
volumes of training, Häkkinen et al. (1988) found that serum T levels were increased, as was the serum T - SHBG ratio, and serum LH levels.
Findings from three different studies outlined in Belmiro et al. show the importance
of a longer rest
period while maintaining a high intensity and
volume training load.
Circuit
Training is a convenient way to exercise because it maximizes the total exercise
volume (number
of sets, repetitions, and amount
of weight) completed in a short
period of time.
Now this does not mean that in a
period of high
volume of training where the block has cumulative
training loads where you do not fully recover from each session that you will get full rest / recovery during that
period, however, as you segue to the recovery phase you do need to focus on sleep and downtime rather than playing catch up in other areas
of life.
A prerace taper with reductions in
training volume of 60 — 70 % was implemented beginning two weeks before the day
of each race, before a slow rebuilding
of training volume over the 2 — 3 - week
period following the first two events.
When an athlete is in a
period of high
volume training IF is shorter due to the tremendous energy expenditure.
If your fibers in a particular muscle consist primarily
of slow twitch fibers, in order to affect the greatest number
of those muscle fibers, you'll need to
train that muscle with higher reps, shorter rest
periods and higher
volume.
To maximize your muscles with fast twitch fibers, you'll need to
train with low to moderate reps (e.g. 4 to 8 reps), rest
periods of around 1 to 2 minutes and a moderate
training volume (too much
volume will compromise recovery).
Use these principles
of exercise selection, loading and
volume, rest
periods, frequency, and repetition velocity to do a novice, intermediate or advanced
training for muscle endurance.
Reverse linear periodization models are a great way to transition from higher
volume periods of training too higher intensity
periods of training.
(i) a score
of 9 or less on the Glasgow Coma Scale, as published in Jennett, B. and Teasdale, G., Management
of Head Injuries, Contemporary Neurology Series,
Volume 20, F.A. Davis Company, Philadelphia, 1981, according to a test administered within a reasonable
period of time after the accident by a person
trained for that purpose, or
For
training, you can choose a trading instrument,
period, speed,
volume of capital, leverage, or
train using specially prepared demonstration examples.
Midwest Steel Blanking (Lombard, IL) 07/2004 — 08/2008 Director
of Operations • Oversaw daily operations and management
of 40 employees including 2 project managers • Served as an advisor to the President on all critical and strategic issues • Led presentations to banks, governmental agencies, potential investors, and large
volume customers • Oversaw production, maintenance, quality control, and all other dealings with all outside vendors • Negotiated all insurance policies and contracts concerning account receivables and insurance related claims • Developed the ISO 9000 quality manual and OSHA safety awareness programs,
training, and documentation •
Trained future managers
of the company in professional skills, managerial decision making, and business communications • Designed and implemented a new inventory control systems for managing raw - material and finished - goods • Ensured cost control limiting the direct expenses incurred and indirect impacts such as inefficiencies, downtime, and waste • Over a 3 year
period, reduced the account receivables insurance premium from $ 55K to $ 13K / year • Renegotiated all other insurance contracts for better coverage and reduced premiums by 20 % • Reduced «outside parts manufacturing» cost by 50 % • Maintained the cost
of all supplies at the 2004 levels • Instituted production reporting and operational data analyses for decision making • Reduced down time by 60 %, overall operation's cost by 4.5 %, and scrap generation by 3 % • Developed ISO 9001 quality manuals and handled external annual audits • Introduced safety procedures and
training programs