This fortnight I have included an article titled ‘Effect of Interset Strategies on Acute Resistance Training Performance and Physiological Responses’ which was published in the Journal of Strength and Conditioning Research July 2019.
The purpose of this systematic review was to evaluate the evidence surrounding the implementation of interset strategies to optimize acute resistance training performance.
The authors examined 26 studies wherein several studies reported improvements in the number of performed repetitions (i.e., greater total volume load), attenuation of the loss in velocity and power, reduced lactate levels, and in some cases, a decrease in perceived exertion.
The authors noted that the following seemed to be the most effective interset strategies:
- Dynamic agonist/static antagonist stretching
- Cooling
- Aerobic exercise
- Vibration
- Individualised heart rate–based intervals.
Click the link below to download and let me know what you think!
Exercise profile
In this clip, I demonstrate a simple resisted Waiter’s Bow drill to activate lumbar multifidus. I do this one for clients with low back pain before we start the session.
If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.
Infographic – volume for hypertrophy
This graphic notes the importance of activating high-threshold motor units & lifting to failure to facilitate hypertrophy. Think about this when you are prescribing your training volume!
Coach resource
This fortnight’s training resource is a periodised plan template that I have used for a number of athletes. Enjoy the built-in equations that will make your life easy when it comes to calculating total training load!