One-Day Hypertrophy-Specific Training (HST) Course
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- €356,95
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- Sale price
- €356,95
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One-Day Hypertrophy-Specific Training (HST) Course
Sunday, March 3rd
9:00-5:30pm
City Athletic, Victoria, London, 20 Palace St, London SW1E 5BA
Join us for a full day, Hypertrophy Course, presented by ACA Director Phil Learney.
I. Introduction to Hypertrophy-Specific Training:
Welcome, and Course Overview: Introductions and an outline of the topics that will be covered throughout the day.
Definition of Hypertrophy: Explanation of what hypertrophy means in the context of muscle growth and why it's essential for individuals aiming to build muscle mass.
II. Anatomy and Physiology for Hypertrophy:
Understanding Muscle Structure and Function: An overview of muscular anatomy, including muscle fibres, motor units, and muscle contractions.
How Muscles Grow: Explanation of the process of muscle protein synthesis, highlighting the role of resistance training, nutrition, and rest.
Role of Nutrition and Recovery: Discussion around the importance of adequate protein intake, calorie surplus, and quality sleep in supporting muscle growth and recovery.
III. Principles of HST:
Progressive Overload: Understand its significance in stimulating muscle growth. Discussion of various methods of applying progressive overload in HST, such as increasing weight, reps, or intensity.
Specificity: Explain how HST emphasises exercises and training methods explicitly tailored for hypertrophy, including targeting specific muscle groups and utilising appropriate rep ranges.
Periodisation: Understanding the concept of periodisation in HST, including macrocycles, mesocycles, and microcycles, and how they are structured to optimise muscle growth.
Exercise Selection: Differentiate between compound and isolation exercises and their respective roles in an HST programme.
IV. HST Training Program:
Overview of HST Program Structure: Presentation of a typical HST training regimen, including frequency of training sessions, exercise selection, and progression strategies.
Explanation of Rep Ranges, Sets, and Rest Periods: How rep ranges and set schemes influence muscle adaptation and growth and the importance of adequate rest between sets.
Split Routines and Frequency of Training: Discuss different split routines commonly used in HST, such as full-body workouts, upper/lower splits, or push/pull/leg splits, and the frequency of training sessions per week.
Sample HST Workout Routines: Examples of templates for beginners, intermediate, and advanced lifters, demonstrating how exercises, reps, and sets are structured.
V. Nutritional Strategies for Hypertrophy:
Importance of Macronutrients: The role of protein, carbohydrates, and fats in supporting muscle growth, repair, and energy.
Meal Timing and Frequency: The significance of pre-and post-workout nutrition, nutrient timing, and meal frequency for maximising muscle protein synthesis and recovery.
Addressing Common Nutritional Myths: Debunk common misconceptions surrounding nutrition and muscle growth, such as the need for excessive protein intake or reliance on specific "magic" supplements.
VI. Recovery and Rest:
The Significance of Sleep and Rest: The importance of quality sleep and adequate rest periods between workouts for optimal recovery and muscle repair.
Techniques for Managing Stress and Reducing Overtraining Risk: Strategies for managing stress levels, avoiding overtraining, and incorporating active recovery methods like foam rolling, stretching, or low-intensity cardio.
Stretching and Mobility: The importance of flexibility and mobility exercises in preventing injuries and enhancing recovery, incorporating dynamic and static stretching routines.
VII. Monitoring Progress:
Keeping a Training Journal: How to systematically track their workouts, progress, and performance metrics using a training log or mobile app.
Tracking Key Performance Indicators: Identify relevant metrics for assessing progress in hypertrophy training, such as strength gains, muscle measurements, body composition changes, and subjective feedback.
Recognising Signs of Progress or Plateaus: How to interpret progress indicators and adjust their training and nutrition strategies to overcome plateaus and continue making gains.
VIII. Practical Demonstrations (Delivered throughout):
Live Demonstrations of Key Exercises: Perform live demonstrations of fundamental HST exercises, focusing on proper form, technique, and execution to maximise muscle activation and minimise injury risk.
Correct Form and Technique: Coaching cues and corrections for common exercise mistakes, ensuring participants understand how to perform each movement safely and effectively.
IX. Common Pitfalls and Mistakes:
Identifying and Avoiding Common Training Errors: Common mistakes and pitfalls in HST programming, such as lack of progressive overload, improper exercise selection, or neglecting recovery strategies.
Overcoming Plateaus and Setbacks: Strategies for troubleshooting training plateaus, injuries, or setbacks, including adjusting training variables, deloading, or seeking professional guidance from coaches or physiotherapists.
X. Personalised Action Plans:
How to create your own HST Plans: Develop personalised HST training and nutrition plans based on their individual goals, preferences, and constraints.
Setting Realistic Goals and Expectations: Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals and establishing realistic timelines for achieving their desired outcomes.
XI. Course Evaluation and Feedback:
- Regular price
- €82,95
- Regular price
-
- Sale price
- €82,95
- Unit price
- per
- Regular price
- €82,95
- Regular price
-
- Sale price
- €82,95
- Unit price
- per