Practical Guide to Hip and Knee Strengthening
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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
| Number of repetitions performed during set 2 | Set 3 | Next session |
|---|---|---|
| 0 - 2 | decrease 2.5 - 5kg (5 - 10 lbp) | decrease 2.5 - 5 kg (5 - 10 lbp) |
| 3 - 4 | decrease 2.5 kg (5 lbp) | keep the same |
| 5 -6 |
Sub Heading 2[edit | edit source]
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
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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.
