Practical Guide to Hip and Knee Strengthening: Difference between revisions
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*Recommended article to read: [https://journals.lww.com/nsca-scj/Fulltext/2008/04000/The_Daily_Adjustable_Progressive_Resistance.13.aspx The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend] | *Recommended article to read: [https://journals.lww.com/nsca-scj/Fulltext/2008/04000/The_Daily_Adjustable_Progressive_Resistance.13.aspx The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend] | ||
{| class="wikitable" | {| class="wikitable" | ||
|+ | |+Table 1. DAPRE System | ||
!Number of repetitions performed during set | !Set | ||
!Set | !Weight | ||
!Number of repetitions | |||
|- | |||
|1 | |||
|50% of working weight | |||
|10 | |||
|- | |||
|2 | |||
|75 % of working weight | |||
|6 | |||
|- | |||
|3 | |||
|working weight | |||
|max | |||
|- | |||
|4 | |||
|adjusted working weight | |||
|max | |||
|} | |||
{| class="wikitable" | |||
|+Guidelines for modification of working weight in DAPRE system | |||
!Number of repetitions performed during set 3 | |||
!Set 4 | |||
!Next session | !Next session | ||
|- | |- | ||
|0 - 2 | |0 - 2 | ||
|decrease 2.5 - | |decrease 2.5 - 5 kg (5 - 10 lbp) | ||
|decrease 2.5 - 5 kg (5 - 10 lbp) | |decrease 2.5 - 5 kg (5 - 10 lbp) | ||
|- | |- | ||
Line 60: | Line 82: | ||
|- | |- | ||
|5 -6 | |5 -6 | ||
| | |keep the same | ||
| | |increase 2.5 - 5 kg (5 - 10 lbp) | ||
|- | |||
|7 -10 | |||
|increase 2.5 - 5 kg (5 - 10 lbp) | |||
|increase 2.5 - 7.5 kg (5 - 15 lbp) | |||
|- | |||
|more than 11 | |||
|increase 5 - 7.5 kg (10 - 15 lbp) | |||
|increase 5 - 10 kg (10 - 20 lbp) | |||
|} | |} | ||
Revision as of 12:25, 3 March 2024
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Original Editor - User Name
Top Contributors - Wanda van Niekerk and Jess Bell
Introduction[edit | edit source]
Progressive Overload for Strength Development[edit | edit source]
General principles to consider with progressive overload:
- Remember TWO things when dealing with a patient who requires strengthening[1]:
- Establish the level of load they can currently cope with
- Keep reassessing the situation as patient progresses
- Progressively expose an individual to load at a tissue and system level[2]
- Maximum tolerated loads are necessary to generate supraphysiological stress and low level of micro failure to create adaptation[3]
- Allow sufficient recovery time to enable adaptation
- Application of the appropriate load to drive the required adaptation
- Specific Adaptation to Imposed Demand (SAID) principle
- Adaptations produced by training are highly specific to the nature of the stimulus or overload applied[4]
- Adaptations are specific to strength, power, endurance, functional activity, joint angle, sequence of muscle activations, energy systems and virtually all other variables present
- SAID principle is impacted by:
- Position or length of the muscle (length-tension relationship)
- Speed of contraction (force - velocity relationship)
- Muscle contraction type (isometric, concentric, eccentric)
- Percentage (%) repetition maximum
- Training as a percentage of repetition maximum (RM)
- e.g. 80% 1RM
- Repetitions to failure
- e.g. 80% 1RM = 7 - 10 repetitions to failure
- Training as a percentage of repetition maximum (RM)
Modified Daily Adjustable Progressive Resistance Exercise (DAPRE) System[edit | edit source]
- System introduced by Knight (ref)
- 5 RM TO 7 RM 4-set system
- System allows patients to train at fullest potential while still accounting for variations in strength levels
- Sets 1 and 2 are warm-up sets, sets 3 and 4 are maximum effort sets
- Sets are designed around a "working weight"
- The working weight is the weight used in set 3
- Weights used for sets 1 and 2 is a percentage of the working weight (set 1 uses 50% of the working weight, set 2 uses 75% of working weight, set 3 uses the full working weight)
- maximum repetitions performed in set 3 determines the weight to be used in set 4
- number of repetitions performed in set 4 is used to determine the working weight for the next training session
- this system is ideal for rehabilitation, regardless of the degree of the patient's strength or deconditioning
- Recommended article to read: The Daily Adjustable Progressive Resistance Exercise System: Getting Reacquainted With an Old Friend
Set | Weight | Number of repetitions |
---|---|---|
1 | 50% of working weight | 10 |
2 | 75 % of working weight | 6 |
3 | working weight | max |
4 | adjusted working weight | max |
Number of repetitions performed during set 3 | Set 4 | Next session |
---|---|---|
0 - 2 | decrease 2.5 - 5 kg (5 - 10 lbp) | decrease 2.5 - 5 kg (5 - 10 lbp) |
3 - 4 | decrease 2.5 kg (5 lbp) | keep the same |
5 -6 | keep the same | increase 2.5 - 5 kg (5 - 10 lbp) |
7 -10 | increase 2.5 - 5 kg (5 - 10 lbp) | increase 2.5 - 7.5 kg (5 - 15 lbp) |
more than 11 | increase 5 - 7.5 kg (10 - 15 lbp) | increase 5 - 10 kg (10 - 20 lbp) |
Sub Heading 2[edit | edit source]
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
- bulleted list
- x
or
- numbered list
- x
References[edit | edit source]
- ↑ Herrington, L. Practical Guide to Hip and Knee Strengthening. Course. Plus. 2024
- ↑ Taberner M, Allen T, Cohen DD. Progressing rehabilitation after injury: consider the ‘control-chaos continuum’. British journal of sports medicine. 2019 Sep 1;53(18):1132-6.
- ↑ Herrington, L. General Principles of Exercise Rehabilitation Course. Plus. 2022.
- ↑ Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports. 2021 Feb 22;9(2):32.