Brackets

Brackets

Brackets may seem similar to basing work on "energy systems" (ATP/CP, Glycolytic) etc., but are more specific and based on time of work duration. They are divided up into 4 categories relating to time rather then repetitions. One advantage of this is using repetitions to calculate sets and work is inefficient because the speed of movement and range of motion changes with each exercise. A given set of "x" number of reps can target different qualities based upon the speed of movement and the joint range of a particular exercise. A good example of this is comparing a set of 10 squats to a set of 10 barbell shrugs. The movement in the shrug is much shorter thus the same number of repetitions will have different effects.

Anaerobic response-(An1) 0-9 seconds Reaches threshold at 4.5 seconds. An average athlete will either fail or complete a lift within 4.5 seconds but it can range from 2.5-9.5 depending on Neuro-Dynamic tendencies.

Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.

Anaerobic reserve is broken down into lower bound and upper bound.

Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.

Aerobic response- From 40-70 seconds - Generally for anaerobic athletes this bracket is only used for purposes of building muscle for appearance.

Aerobic reserve- Above 70 seconds - anaerobic athletes need not be concerned with this.

The athlete should train at the bracket level specifically required by his chosen sport and the bracket immediately above that level. The bracket above will improve work capacity of the bracket directly beneath it.