Peter

Extract – Mundy (composed), Increasing Vertical leap: Sets x Reps

Vertical leap (power) equation
Power = Force (Strength) x Distance/Time (Velocity)

Strength (Muscular Strength)
Muscular strength is the ability to overcome or counteract external resistance by muscular effort plus the ability to generate maximum maximorum external force (Zatsiorsky, V.M. 1995).

Increasing Strength - Sets and Repetitions
A single repetition consists of an eccentric contraction in wich the muscle lengthens and a concentric contraction in wich the muscle shortens. Performing repetitions in succession without a break between them is considerd a set of repetitions (Sandler, D. 2003)

Mel C Siff, PhD, MSc, Resistance training to achieve diffrent goals.

Variable = for strength
Load (% of 1RM) = 80 - 100%
Repetitions per set = 1 - 5
Sets per exercise = 4 - 7
Rest between sets (min) = 2 - 6
Duration (secs per set) = 5 - 10
Speed per rep (% of max) = 60 - 100
Training session per week = 3 - 6

Variable = for Power
Load (% of 1RM) = 70 - 100%
Repetitions per set = 1 - 5
Sets per exercise = 3 - 5
Rest between sets (min) = 2 - 6
Duration (secs per set) = 4 - 8
Speed per rep (% of max) = 90 - 100
Training session per week = 3 - 6

Variable = Hypertrophy
Load (% of 1RM) = 60 - 80%
Repetitions per set = 8 - 15
Sets per exercise = 4 - 8
Rest between sets (min) = 2 - 5
Duration (secs per set) = 20 - 60
Speed per rep (% of max) = 60 - 90
Training session per week = 5 - 7

Variable = Endurance
Load (% of 1RM) = 40 - 60%
Repetitions per set = 25 - 60
Sets per exercise = 2 - 4
Rest between sets (min) = 1 - 2
Duration (secs per set) = 80 - 150
Speed per rep (% of max) = 6 - 80
Training session per week = 8 - 14

How the Russians assigned repetitions per set (Zatsiorsky, V.M. 1992)
The number of reps assigned for each set varies by the exercise in question.

Classic Lifts are high intermuscular coordination, complex, and the MAIN event Lifts.
1 to 3 reps

Squats and pulls include less intermuscular coordination, are less complex, and are distanced from the main event lifts.
2 to 7 reps

Auxiliary Exercises include the least intermuscular coordination, are simple, and are far distanced from the main event lifts.
5 to 10 reps

Intermuscular coordination refers to the body’s ability to maximize the synergist effects that varying muscles display in order to perform a movement (Hale, J. 2000).

Mel C Siff, PhD, MSc, Super Training extract
An experiment was conducted on the training effect of nine different programmes with the bench press. It was discovered that 3 sets of 6 repetitions (with 6RM weight) was the most effective (Berger, 1962), corroborating earlier work by Keirpan (1956), who had demonstrated the effectiveness of three sets with a 5RM.

Later, Berger (1963) investigated why 6 repetitions per set are more effective than either 2 or 10repetitions in developing max strength. He concluded that training with heavy weight does not permit the optimal number of repetitions necessary for increasing strength. He also found the reverse result, namely that that training with light weights and many repetitions offer too weak a stimulus to significantly improve maximum strength. A significant difference in strength increase was not found between training regimes using 2RM, 5RM or 10RM, with maximal weight (10RM for one set three times per week), or with sub maximal weight (90% of 10RM twice a week and the 10RM three times). There was also no major difference between the effectiveness of 2 or 3 training sessions per week.

It is known that, in all cases, training with a rest interval of two days between sessions is significantly more effective than with a rest interval of one day (Vasiliev, 1954). Five training programs were compared. They were distinguished from each other primarily by the maximum weight used in one set.

1. 2/3 of 1RM twice a week and the 1RM for the third workout.
2. 2/3 of 1RM twice a week and 80% of 1RM the third workout.
3. 2/3 of 1RM twice a week and 90% of 1RM the third workout.
4. 1RM once a week.
5. 2/3 of 1RM three times a week.

The only programme which did not produce an increase in strength was the fifth one. The increases in strength from the other programmes were approximately the same (Berger, 1965). Thus, the following conclusions may be drawn:

1. Training with sub maximal weights (2/3 and more of 1RM) twice a week and with maximal weights once a week is as effective for developing strength as training with maximal weights three times per week.

2. The increase in strength resulting from the training with 2/3 of 1RM twice a week with 1RM in the third workout is due mainly to training the 1RM.

3. To obtain the optimal increase in strength with three workouts per week, the load per set should be between 3RM and 10RM

4. Training once a week with the 1RM for 1 set increases strength significantly for up to 6 weeks.

5. Training twice a week with 3 sets of the 10RM is as effective as training with 3 sets of 10RM three times a week.

6. If the 10RM is used for one set, subsequent lifts with lighter loads have no training value.

It should be emphasized that these conclusions were based on research with untrained subjects or subjects with very little training experience prior to the experiments. Significant increases in strength have been observed in novices training once a week, as well as five times per week. It should be noted that the recuperative powers of the body deteriorate under the influence of a large number of workouts per week. Since the optimal number of training sessions per week depends upon the body’s capacity to recuperate, no precise rules regarding the number of sets and repetitions can be made, and no single programme can be ideal for everyone (Berger, 1962, 1963).

According to Vorobyev (1978), between 1-6 repetitions is the optimum number for training highly qualified weightlifters and to an increase in this number hinders strength development.

__________________
"Experience is a hard teacher because she gives the test first, the lesson afterwards." - Vernon Sanders Law