It is also possible to change from a low-intensity high-volume

It is also possible to change from a low-intensity high-volume MEK162 MEK inhibitor training zone to a higher intensity and lower volume zone. For example, a standing long jump is performed and 100% of the best standing long jump is achieved or sets of 8�C10 repetitions are planned, but the trainee achieves 12 repetitions per set in the first exercise of a training session. In this case rather than continuing with a training zone of 8�C10 repetitions a higher intensity zone (4�C6 repetitions) may be performed because fatigue is not indicated and it appears the trainee is ready to train at a high intensity. Flexible daily nonlinear periodization and training zone changes have been previously extensively discussed (Kraemer and Fleck 2007). To date, little research has been performed concerning flexible nonlinear periodization.

A variation of this type of periodization has been employed to maintain and increase physiological markers in collegiate Division I soccer players throughout a 16-week season (Silvestre et al. 2006). Resistance training sessions were changed to meet the players readiness to perform a specific type of training session based upon the strength and conditioning coaches subjective evaluation and heart rates during soccer practice sessions and games. The flexible nonlinear periodized program resulted in the maintenance of vertical jump ability, short sprint ability and maximal oxygen consumption throughout the season. However, significant increases in total lean tissue, leg lean tissue, trunk lean tissue, total body power (17% increase in repeat push press power) and lower body power (11% increase in repeat squat jumps followed by a short sprint) were shown pre – to post-season.

This study did not compare flexible nonlinear periodization to a different type of training. However, the results indicate the flexible nonlinear periodization did maintain or increase fitness markers throughout a soccer season. A comparison of a flexible daily nonlinear to nonlinear periodization indicates flexible nonlinear periodization offers some advantages (McNamara and Stearne 2010). Students in a college weight training class performed either a flexible nonlinear or planned (had to perform the planned training session on a specific day) nonlinear periodized program two times per week for 12 weeks.

The individuals performing the flexible nonlinear program could choose prior to a training session which of three training zones (10, 15, 20 repetitions per set) they would perform. However, at the end of the 12 weeks of training trainees in the flexible nonlinear program had to perform the same number of training sessions in each training zone as the planned nonlinear program. Pre- to post-training one repetition maximal (1 RM) chest press ability and maximal standing long jump ability Batimastat significantly increased with both training plans with no significant difference shown between plans.

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