| Training Frequency |
| - Training Frequency o The number of training sessions completed in a given period of time |
| Principles of Frequency - Traditionally, athletes engage in resistance training on alternating days in the early stages of training to allow for sufficient recovery from training bouts. As an athlete adapts to training and becomes more fit, more frequent sessions may be employed. Pioneering work (1) indicated that training on 3 alternating days/week was superior to other frequencies in previously untrained college-age subjects - When weightlifters and powerlifters use maximum and near-maximum resistance in multiple-joint movements done with few repetitions, more recuperation time (compared to all other protocols) is needed prior to another heavy loading session - The ability to train more frequently may be enhanced by lighter loading sessions spaced between heavy sessions - Trained athletes who have engaged in resistance training over a period of time may be able to benefit from more frequent sessions than athletes without long training backgrounds - There is also evidence that certain muscle groups recuperate faster than others in the same athlete. For example, upper body muscles seem to be able to handle more frequent heavy-loading sessions than lower body muscles - Athletes seem to recover more slowly from multiple-joint exercises than from single-joint exercises - During the first 2 weeks of training, eccentric loading causes muscle damage that requires more recuperation time than exercise incorporating only concentric loading. Program that emphasize eccentric loading requireless frequeny sessions to avoid injury and overtraining |
| Health Status - Individuals suffering from illness, lack of sleep. Or undernourishment or malnutrition are not able to train as frequent as healthy, well-rested, nourished individuals. |
| Neural Adaptation - As strength gains begin to slow due to increased neurological efficiency, variation in frequency may be warranted. - The first variation should usually take place from 6 weeks to 6 months after the onset of basic training |
| Training Goals - Training goals influence training frequency. - For power and strength generally train less frequently and with heavier resistance (1-6RM), lower volumes, and longer rest periods between sets of exercise. - For muscular endurance or hypertrophy need to train more often, with higher volume, and with lower loads |