Sofa Talk: WHOOP als "health guide", Sportartspezifische Übungen im Kraftraum, Top Sets & Back-Off Training

In dem heutigen Sofa Talk spricht Chris über seine Erfahrung mit
dem WHOOP Armband. Kann dieses kleine Tool eine Art Wegweiser
sein wenn es um gesundheitliche & Performance orientierte
Entscheidungen geht? Des Weiteren machen wir uns Gedanken über
die Notwendigkeit möglichst sportartspezifischer Übungen im
Kraftraum und wie die Trainingsplanung anhand von Top Sets &
Back-Off Sets ausschauen kann. Viel Spaß!





Folgt uns auf Instagram:


⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joneschris93/⁠⁠⁠⁠⁠⁠⁠


⁠⁠⁠⁠⁠⁠https://www.instagram.com/lukas_demuth/⁠⁠⁠





Erwähnte Studien:


Androulakis-Korakakis, P., Fisher, J. P., Kolokotronis, P.,
Gentil, P., & Steele, J. (2018). Reduced volume ‘daily max’
training compared to higher volume periodized training in
powerlifters preparing for competition—A pilot study. Sports,
6(3), 86.


https://doi.org/10.3390/sports6030086⁠



Androulakis-Korakakis, P., Fisher, J. P., & Steele, J.
(2020). The minimum effective training dose required to increase
1RM strength in resistance-trained men: A systematic review and
meta-analysis. Sports Medicine, 50(4), 751–765.


⁠https://doi.org/10.1007/s40279-019-01236-0⁠



Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J., Keogh,
J., Loenneke, J., Helms, E., & Steele, J. (2021, May 13). The
minimum effective training dose required to increase 1RM strength
in powerlifters. OSF Preprints.


https://doi.org/10.31236/osf.io/wubps⁠



Simão, R., Spineti, J., de Salles, B. F., Oliveira, L. F., Matta,
T., Miranda, F., Miranda, H., & Costa, P. B. (2010).
Influence of exercise order on maximum strength and muscle
thickness in untrained men. Journal of sports science &
medicine, 9(1), 1–7.


Simão, R., Farinatti, P.deT., Polito, M. D., Viveiros, L., &
Fleck, S. J. (2007). Influence of exercise order on the number of
repetitions performed and perceived exertion during resistance
exercise in women. Journal of strength and conditioning research,
21(1), 23–28.


https://doi.org/10.1519/00124278-200702000-00005


Avelar, A., Ribeiro, A. S., Nunes, J. P., Schoenfeld, B. J.,
Papst, R. R., Trindade, M. C. C., Bottaro, M., & Cyrino, E.
S. (2019). Effects of order of resistance training exercises on
muscle hypertrophy in young adult men. Applied physiology,
nutrition, and metabolism = Physiologie appliquee, nutrition et
metabolisme, 44(4), 420–424.


https://doi.org/10.1139/apnm-2018-0478


Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many
times per week should a muscle be trained to maximize muscle
hypertrophy? A systematic review and meta-analysis of studies
examining the effects of resistance training frequency. Journal
of sports sciences, 37(11), 1286–1295.


https://doi.org/10.1080/02640414.2018.1555906


Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017).
Dose-response relationship between weekly resistance training
volume and increases in muscle mass: A systematic review and
meta-analysis. Journal of sports sciences, 35(11), 1073–1082.


https://doi.org/10.1080/02640414.2016.1210197


Zhang, X.; Feng, S.; Li, H. The Effect of Velocity Loss on
Strength Development and Related Training Efficiency: A
Dose–Response Meta–Analysis. Healthcare 2023, 11, 337.


https://doi.org/10.3390/healthcare11030337





Zusätzliche Lektüre:


Kalzium Ione & deren Einfluss auf die körperliche Ermüdung


⁠https://www.patreon.com/posts/calcium-ion-66617627⁠