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Principles of Training

Principles of Training. L1C in CS&C. Principles of Training. Overload Progression Specificity Adaptation Variability Reversibility. Free Weights Machines Medicine Balls Sand bags Sleds. Harnesses Uphill Runs Bodyweight Exercises Partner Resisted Plyometrics.

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Principles of Training

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  1. Principles of Training L1C in CS&C

  2. Principles of Training • Overload • Progression • Specificity • Adaptation • Variability • Reversibility

  3. Free Weights Machines Medicine Balls Sand bags Sleds Harnesses Uphill Runs Bodyweight Exercises Partner Resisted Plyometrics What is Strength Training?

  4. Benefits of Strength Training • Injury Prevention • Increase in Size (Hypertrophy) as a bi product of strength endurance • Increase in Strength • Increase in Power

  5. Strength Training Variables • Exercise choice • Number of sets • Number of repetitions • Rest periods

  6. Short and long term adaptations to resistance training • First six weeks, primarily neural adaptations • Longer term increases in cross sectional area of individual fibres (hypertrophy). • Primarily hypertrophy of Type 2 (FT) fibres • Concurrent biochemical adaptations

  7. Speed Linear Maximal Acceleration Reaction Deceleration Lateral Speed Endurance

  8. Seven areas where training will enhance speed • Reaction to signal • Capacity to accelerate • Capacity to rapidly adjust balance to perform one skill after another • Achievement of maximum speed • Capacity to limit endurance factors on speed • Capacity to choose options quickly Dick Sports Training Principles 1997

  9. 1. Strength training 2. Resisted running Sleds Weighted vests Harnesses Hills Stadium steps Parachutes 3. Plyometrics Methods of Improving Speed Strength

  10. Methods of Improving Stride Frequency Overspeed • Bands • Downhill running • Towing • Treadmill

  11. Agility The ability to change direction without the loss of speed, strength, balance or body control. There is a direct correlation between improved agility and the development of athletic timing,rhythm and movement Sports Agility Kreiss & Costello 1993

  12. Agility is dependent upon Strength Timing Speed Rhythm Coordination Balance Costello & Kreiss op cit

  13. Agility requires • Force stabilisation (balance/ c_____) • Force reduction (braking, f_____) • Force production (propulsion/ e_________)

  14. Tumbling Drills Pattern Runs Heiden Boards Methods used in improving agility Ladder Drills Balance Beams Obstacles e.g. hurdles, bags Plyometrics Wobble Boards

  15. Endurance Energy Systems • Aerobic oxidative • Anaerobic glycolytic • Anaerobic phosphagen

  16. Controlling Energy Systems • Duration of work • Duration of rest interval • Monitoring of heart rate

  17. Prescriptions for Interval Training

  18. Short and long-term adaptations to cardiovascular training • Decreased resting and sub maximal heart rates • Increased muscle capilliarisation • Increased maximal exercise ventilation • Increased maximal oxygen consumption (VO2 Max) • Decreased resting breathing rate • Increased maximal breathing rate

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