训练计划的改变可以从哪些方面着手？

jacky

Program Variables

Several variables may be periodized in order to alter the resistance-training stimulus to achieve the conditioning goal. Different combinations of these variables will create different workouts.

* Exercise Order: the sequence in which exercises are performed during a training session (e.g., large muscles before smaller ones and multi-joint exercises performed before single-joint exercises).

* Exercise Selection: (e.g., open- and closed-chain exercises, free weights, machines).

* Frequency: the number of training sessions performed during a specific period of time.

* Intensity: the percent of the maximal functional capacity of the exercise as it relates to strength training.

* Load: the amount of weight lifted per repetition or set as it relates to strength training.

* Muscle Action: (i.e., concentric, eccentric, and isometric).

* Repetition Speed: varying resistive training speed from slow (strength development) to fast (power development) while utilizing the appropriate load.

* Rest Periods: the amount of rest taken between sets, exercises, and/or repetitions.

* Volume: the total number of repetitions performed during a training session as it relates to strength training.

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