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Linn-Mar 9 th Grade Strength Training

Linn-Mar 9 th Grade Strength Training. Weight Room Rules. NO HORSEPLAY NO Sitting Around NO Jewelry (specifically bracelets/necklaces) ALWAYS use a spotter! ALWAYS use clips on a barbell CLEAN-UP! (Leave it the way you find it). Principles. Progressive Resistance

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Linn-Mar 9 th Grade Strength Training

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  1. Linn-Mar9th GradeStrength Training

  2. Weight Room Rules • NO HORSEPLAY • NO Sitting Around • NO Jewelry (specifically bracelets/necklaces) • ALWAYS use a spotter! • ALWAYS use clips on a barbell • CLEAN-UP! (Leave it the way you find it)

  3. Principles • Progressive Resistance • To get stronger, you must increase resistance and/or repetitions as you get stronger • Principle of Specific Adaption to Individual Demands (SAID) • Train the way you play. • Power & Speed = 1-3 reps using 75-90% of 1 RM

  4. SAID Cont. • Lifting sets of 7 – 10 RM of 1 RM = greatest gains in muscle size, but can cause loss in speed of movement when used more than 4 -6 weeks. • To improve overall endurance (muscular/cardiovascular) – 2 – 4 sets of 15 reps

  5. Machine vs. Free Weights • Increasing muscle size depends more on intensity, not as much as equipment. • Machine Advocates – say safer, complete ROM, and better form. • Free Weight Advocates – say proper technique uses full ROM, and can be used safely, helps overall stability and balance in muscles

  6. Designing a program • Full Body Workout • 2 Days a week (1 on, 2 off) • 3 Non Consecutive Days • Every other day (M, W, F) • 2 Day Split Workout • 4 days a week (2 on, 1 off) • DO NOT TRAIN SAME MUSCLE ON CONSECUTIVE DAYS! REST!!!!

  7. Designing a program • Push • Chest • Quads • Deltoids • Triceps • Calves • Pull • Back (Lats) • Hamstrings • Deltoids (side) • Back (General) • Abdominals

  8. Designing a program Cont’d • Exercise Speed • Control Movement • Exercise Continuity • SAID – train the way you play. Less rest = more Cardiovascular endurance • Range of Motion • Each rep should use full range of joint movement • Progression • Gradual increases are essential for gains.

  9. Programs at Linn-Mar • Toning • 2-3 sets of 10-15 repetitions • Toning + Cardio • 1-2 sets of 10-15 reps, followed by 15-20 minutes of continuous aerobic activity • Strength Training (POF) • 3-5 sets of higher weight, and lower reps

  10. Reps & Pacing 65 – 35 RULE: 65% of workout should be centered on Core Lifts and 35% on auxiliary lifts.

  11. Our Workouts • Warm-up • Flexibility • Agility/Speed Work • Weight Lifting • Core • Post Stretch • Downward dog, Hip Rotation, Bad Push-Ups, Alternating Hamstring

  12. Example Workout F = Frequency I = Intensity T = Time Progression – Overload - Specificity

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