October/November 2020 - 25

Total Athlete Development
PEAKING PHASE REST INTERVAL
In some programs (individual and Olympic sports),
a Peaking phase may be used where the highest
intensity and very low volume is used for a very short
time - usually, one week just before a season or major
competition starts. Because the intensity is high, 1-3
reps with near-maximum RM, interset rest periods can
be up to 5 minutes. Remember, the important point to
understand is to achieve the desired training effect of
increased strength, interset rest periods need to be
adequate for a given volume and intensity. Rest periods
correlate with intensity - the higher the intensity - the
longer the rest period.
MAINTENANCE PHASE
Many programs use a maintenance phase or in-season
program. Depending on the sport, strength coaches design
the program to the demands of the sport and the length of
the season. Rest between competitions is probably most
important during any sports season - so strength coaches
may have a low volume, low-intensity type of program
for their athletes during the season to avoid burnout and
fatigue and maintain the strength gains achieved during
the previous phases.
The physical demands of a sport season tend to physically
break down bodies and this author believes maintaining
strength is secondary to the energy requirements of the
competition. Therefore, having a certified strength coach
on the staff that communicates well with the coaching staff
and athletes is so important for the overall conditioning
needs of the entire team - especially during a season.
REST BETWEEN TRAINING SESSIONS
Most strength coaches would agree that the body needs
at least 24 hours of rest between training sessions of the
same muscle groups to allow for physiological repair of the
trained muscles. More time can always be given if an athlete
is sore or fatigued from previous sessions. This is where the
value of a certified strength coach can pay off. He or she
can determine if more rest is needed between sessions for
physical recovery.
ACTIVE REST
Another term used in a year-round program of
periodization is active rest. Active rest is important to
avoid burnout or overtraining. It consists of engaging in a
recreational activity like hiking, running, biking, swimming,
or any other recreational activity at a lower intensity for
enjoyment. This allows the athlete to get out of the weight
room for a short period of time - usually one week in
between seasons. In any one-year period, an athlete may
have 3-4 weeks of active rest - which allows for physical
and mental rest from a sport season and the resistance
training and other conditioning that goes along with it.
In the current culture of athletic development, active rest
should be included in every year-round program for physical
and mental recovery. It is absolutely crucial for athletes to
take time off from their sports.
RESEARCH
The key points in the Senna, G., et. al. study is that
when maximal strength is the desired training effect, the
total volume is important and longer rest intervals may be
necessary to complete the total number of prescribed reps
and sets. Also, the reverse seems apparent that shorter
rest intervals between sets and exercises showed fewer
reps were completed in the latter sets - which, in effect,
would negatively affect strength gains (3).
Fatigue development in a set is determined by the
replenishment of ATP-PC, which strength development is
dependent on. In essence, longer rest periods allow for a
greater volume of work to be done at a specific intensity.
Miranda, H., et. al. also looked at how various rest periods
affected total workout volume. 3-minute rest periods
allowed for a greater workout volume to be completed than
one minute when looking at multiple sets for upper body
exercises (2).
Studies like these illustrate the importance of prescribing
appropriate rest periods between sets and exercises to
achieve maximum strength gains for the higher intensity
volumes. Rest long enough to recover in order to complete
the prescribed training session.
CONCLUSION
Quality rest is necessary in athletic development -
both mentally and physically. The goals of the program -
strength, power, endurance, or maintenance dictate the
length of interset rest periods. Shorter rest periods for
higher volume lower intensities - progressing to longer
rest periods for lower volume higher intensities. Certified
strength coaches prescribe rest periods between training
sessions - which is program dependent. In-season
program rest is very dependent on the demands of sport
and should be carefully adjusted by the strength coach.
Active rest occurs between seasons for physical and
mental recovery and is usually 1-2 weeks - depending
on the time of year. Regardless of the program used for
year-round training, rest periods are necessary for proper
recovery between sets, sessions, and seasons. Strength
gains are dependent on them - so communicate with your
strength coach so the entire coaching staff understands
the importance of accurate rest periods in all phases for
developing athletes at all competitive levels. Quality Rest is
the key. n
P.J. Gardner, MS, LAT, ATC, CSCS, PES has been the
Athletic Trainer at Liberty High School in Colorado Springs,
Colorado for the past 19 years and has written several
sports-training articles in various publications. He can be
reached at: pj.gardner@asd20.org
training-conditioning.com | 23
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October/November 2020

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