Improving Performance

Improving Performance How do athletes train for improved performance? What are the planning considerations for improving performance? What ethical issues are related to improving performance?

How do athletes train for improved performance? Content Summary: • Strength training • Aerobic training • Anaerobic training (power and speed) • Flexibility training • Skill training

Strength Training • Strength: is the ability of a muscle or muscle group to exert a force against a resistance. • Strength Training: is a general term that encompasses all types of exercise designed to improve strength and increase muscle size. • Strength program variables: - repetitions - repetitions maximum - set - resistance -rest - periodisation

Strength Training Overload Techniques: • Pyramid Training: With each set performed the resistance is increased and the number of repetitions decreased. If the athlete was to perform 4 sets, by the fourth set they should have fatigued the particular muscle group e.g. Set 1 - 12 reps at 50 kg, Set 2 - 9 reps at 70 kg, Set 3 - 6 reps at 85kg, Set 4 - 3 reps at 100kg. • Reverse Pyramid Training: This is the opposite to pyramid training. The athlete starts with a heavy resistance and does a few reps. With each set the weight is decreased and the number of reps increased. • Blitzing: This technique involves working a muscle group with a variety of different exercises until fatigue occurs. A variety of exercises are used so that a training effect occurs through the full range of movement.

Strength Training Overload Techniques Cont.: • Forced Repetitions: Forced repetitions are assistance with repetitions to perform additional reps of an exercise when muscles can no longer complete the movement on their own. • Super Sets: This technique involves completing 2 sets of different exercises with no rest between sets e.g. dumbbell kickback immediately followed by dips. The same muscle can be worked, as in the example (triceps), or alternatively agonist and antagonist muscle groups can be trained using this method. • Negative Repetitions: This involves working with a spotter/partner. This technique involves the athlete performing an exercise to fatigue. When fatigue is reached the spotter assists the athlete to raise the bar, leaving them to lower the weight in a controlled manner.

Strength Training Resistance Training • Read through the content on page 49 and 50 of your work booklets. • Complete the activities on elastic resistance training and hydraulic resistance equipment.

Strength Training Weight Training A barbell is a longer bar with plate weights requiring two hands, while dumbbells are short bars with weights attached and are used in either hand. A concentric contraction occurs when a muscle contracts and shortens, thereby causing movement. An eccentric contraction occurs when a muscle lengthens under a load. Most often this happens when a muscle is controlling a movement of a load as it moves with the aid of gravity. Hypertrophy refers to the increase in size in any body part, but for the purposes of training is most commonly used to describe the increase in the size of muscles due to training.

Strength Training • Lateral Shoulder Raise: Stand with your feet approximately shoulder width apart and grasp a dumbbell in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions. The major muscle group trained is the deltoids. • Shoulder Shrug: The athlete stands with a barbell at waist height, feet shoulder width apart using an overhand grip. Without bending the elbows the athlete raises the shoulders and attempts to touch the ears with the shoulders and then slowly return to the starting position. The movement should be a slow rolling one. The major muscle group trained is the trapezius.

Strength Training • Dumbbell Curl: Lie back on an incline bench and hold a dumbbell in each hand. Let your arms hang straight down on both sides with your palms facing in toward each other. Slowly curl the weight in your left hand as if to touch it to your left shoulder. While you are curling the dumbbell, slowly turn your wrist outward so that your thumb points away from your body Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat with your right arm. The major muscle group trained is the bicep. • Barbell Bench Press: The athlete lies on their back on a bench with feet flat on the floor. The bar is gripped slightly more than shoulder width apart with the fingers pointing towards the feet. The athlete lowers the bar until it touches the chest, approximately on the nipple line. The barbell is then pressed back to the starting position. A spotter should be used and the bar should not be bounced on the chest. The major muscle group trained are the pectorals.

Strength Training • Lat Pull Down: This exercise is performed on a lat pull down machine. The athlete sits on the seat with their thighs under the pads provided. The athlete faces the machine. The athlete grips the bar using an overhand grip, wider than shoulder width. The bar is then pulled down until it touches the back of the neck. In a controlled manner the bar is then returned to its starting position. The major muscle group trained is the latissimusdorsi. • Leg Curl: The athlete lies face down on a hamstring curl machine with the heels under the pads provided. The handles provided can be gripped by the athlete. The knee is flexed until the pads touch the gluteals and then lowered again. The major muscle group trained are the hamstrings. • Leg Extension: The athlete sits on the leg extension machine with the front of the ankles behind the pads provided. The handles provided can be gripped by the athlete. The knee is straightened until completely straight and then returned to the starting position. The upper body should remain still. The major muscle group trained are the quadriceps.

Strength Training • Calf Raise: The athlete stands with the barbell resting on their shoulders, feet shoulder width apart and using an overhand grip. The athlete rises up onto the toes as far as possible and then returns to the starting position. The legs and back are kept straight throughout the movement. The major muscle group trained are the calves, the gastrocnemius and soleus. • Upright Rowing: Stand with straight back, shoulders back, feet shoulder width apart, barbell resting against front of hips with overhand grip, hands together in the middle of the bar. Keeping elbows high, raise the bar to under the chin and return. • Abdominals – crunches, hover. Quadriceps – squats, lunges. Back – back flys, back extensions. Chest – flys, pullovers.

Isometric Training Advantages: • Equipment needs are minimal • It is helpful to overcome weaker points in the muscle. • It takes little time, is simple to learn and easy to perform. • It is valuable in rehabilitating an injury, such as a muscle tear. • Much of this training can be performed in a variety of places.

Isometric training Disadvantages: • It does not increase strength through the full range of motion of the joint unless applies at all the respective angles. • It causes a rise in blood pressure. • Speed is reduced through strengthening in a static position. • Other methods, such as isotonic testing, must be used to measure progress. • It does not produce muscular endurance. • Most benefits occur early in training.

Strength Training for Specific Purposes General guidelines for a strength training program for endurance athletes: • Number of repetitions? 15 - 25 • The load of resistance? Light to medium. • Number of sets? 3-6 • Amount of rest/recovery between sets? Relatively short rest periods e.g. 10 seconds to 1 minute • Sessions per week? 3-5 • Exercise speed? Quick

Strength Training for Specific Purposes General guidelines for an absolute strength training program for a competitive weight lifter: • Number of repetitions? 3-6 • The load of resistance? Very heavy • Number of sets? 5-6 • Amount of rest/recovery between sets? Lengthy e.g. 4 minutes • Sessions per week? 3-5 • Exercise speed? Slow

Strength Training for Specific Purposes Activity: Page 55 Example of an endurance strength training program that can be done over a 4 week period.

Strength Training for Specific Purposes • Warm up and cool down - Warm up and cool down thoroughly to reduce the risk of injury and return muscles to pre training lengths. • Clothing - Wear appropriate clothes and protective equipment. For example, gloves reduce the risk of blisters. Clothing should be loose enough to allow movement and heat loss. • Hygiene - For hygiene reasons always use a towel in the gym. • Controlled movement - body parts should be trained in isolation without excessive body movements (unless experienced or training for a specific purpose). Avoid excessive swinging of weights by choosing the appropriate loads. • Posture - maintain correct body posture to avoid injury and promote correct lifting technique.

Strength Training for Specific Purposes • Back safety - Keep your back straight when lifting and maintain correct technique. Avoid bending and twisting movements. • Technique – correct lifting technique should always take emphasis over excessive loads. • Breathing - Don’t hold your breath while lifting weights. Generally speaking, breathe out during the work phase of each exercise. • Equipment - Check all equipment before you use it. Don’t use a piece of equipment if it seems faulty. Inform staff of any faulty equipment. • Spotters - Make sure you have someone nearby to ‘spot’ for you (take the weight from you if needed) when you use heavier weights.

Strength Training for Specific Purposes • Loads – choose loads that are appropriate to your age, strength and training needs. Overloads should be set at achievable levels without causing poor technique. • Repetitions – choose repetitions depending upon the aims of the training program. • Rest – factor in appropriate rest periods to avoid overtraining and injury. • Age appropriate – training programs must be developed considering the training experience and age of the athlete. Special consideration should be given to athletes that are growing quickly during adolescence. High loads and low repetitions should be avoided by young athletes or people that are inexperienced.

Aerobic Training How training adaptations that occur due to aerobic training can be measured and monitored Increase in oxygen uptake and haemoglobin levels • Method of measurement and monitoring: - monitored by finger prick blood testing during exercise, VO2 max tests. • Link to performance: - link to performance is greater aerobic endurance Improvements to storage of ATP, glycogen • Method of measurement and monitoring: - monitored by treadmill testing • Link to performance : - link to performance is greater energy stores for extended exercise Increased muscle size, elasticity, strength and power • Method of measurement and monitoring: - tape measures, sit and reach tests, standing broad jump • Link to performance : - link to performance is greater range of movement, improved strength and power throughout the execution of skills.

Aerobic Training Continuous/Uniform Training Provides a foundation for most other methods of training including anaerobic training. This is because it is sustained, low intensity, continuous training which provides the groundwork for other forms of fitness. Generally, continuous training is used to improve cardiorespiratory endurance, local muscular endurance and overall aerobic capacity. Continuous training requires working at a level of intensity that equivalent to 50-60% of your maximal heart rate and sustained for 60 minutes. As intensity increases, the duration should be decreased e.g. 70-80% for 35-45 minutes in duration. Continuous training develops both glycogen and fat utilisation for the provision of energy. It improves cardiorespiratory efficiency, contributing to a significant reduction of heart rate both during work and rest.

Aerobic Training Fartlek Training Like continuous training, Fartlek is also a beneficial form of aerobic training and can provide substantial cardiorespiratory benefits. Pace and terrain variations employed with Fartlek training mean that some thought and planning needs to be given to enable full benefits from this training technique.

Aerobic Training There are many different types of Fartlek Training: Watson Fartlek Suitable for 10k, 5k, 3k and cross country. 10 minutes warm up Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times 10 minute cool down Saltin Fartlek Suitable for 1500m, 5k and 3k. 10 minutes warm up Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery 10 minute cool down Astrand Fartlek Suitable for 800m. 10 minutes warm up Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog/run, maximum effort for 60 seconds, 120 seconds jog run 10 minute cool down

Aerobic Training Gerschler Fartlek Suitable for getting fit quickly when combined with steady running. 10 minutes warm up Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30 10 minute cool down Hill Fartlek 10 minutes warm up Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog runbetween hills 10 minute cool down Whistle Fartlek The coach, using a whistle, controls the session over a 800 metre circumference grass area. 10 minutes warm up When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run 10 minute cool down Fartlek for games players A fartlek session for games players should include sprinting, running, jogging and walking with variations in direction of movement to fit in with the demands of their sport. This should include controlling an object (e.g. football) or carry any implement (e.g. hockey stick, rugby ball) used in the sport.

Aerobic Training Long Interval Long Interval training uses repetitions of high speed intensity work followed by periods of recovery to develop aerobic fitness. Long Interval training is a preferred form of training by distance runners, triathletes and footballers in preparation for competition. Work phases usually range from 2 - 5minutes and these are followed by rest phases that may only be 30 seconds long. Variety can be achieved by changing the work – rest ratio. Long Interval training can be organised a number of ways. Specify a set distance e.g. 400m and run at a predetermined speed over the distance, reaching the finish within the allocated time period. This then followed by a walk recovery and repetition of the run until the required number of intervals has been completed.

Anaerobic Training Developing Power Through Resistance/Weight Training The anaerobic system is the dominant pathway for energy supply during explosive activities such as weight lifting, throwing and sprinting. An athlete who trains for anaerobic events using exercises and practices that simulate what is required in the game or activity will further develop the capacity of the fast-twitch fibres. Resistance training builds power through recruiting and enlarging muscle fibres. Power is the rate at which force is produced per unit of time.

Anaerobic Training Power can also be expressed as: Force x Distance divided by time Power can be increased by manipulating any one of the above three variables (force, distance and time). For example, power is increased by decreasing the length of time a movement is performed while keeping force (resistance) and distance constant. This results in a more explosive movement. Therefore to increase power using resistance training, movements need to be performed quickly, causing preferential recruitment of fast-twitch fibres.

Anaerobic Training Plyometrics Refers to a special range of exercises in which a muscle is lengthened using an eccentric contraction and this is rapidly followed by a shortening or concentric contraction. Plyometrics has considerable value in power development because it has been demonstrated that if a muscle is stretched (preloaded) before it is shortened, it will contract more forcefully. The elastic recoil of muscle fibres results in a more powerful movement. A muscle has the potential to develop maximum tension if it stretched rapidly. The faster it is forced to stretch, the greater will be the tension that can be applied.

Anaerobic Training Click on the link below to view a range of plymetric exercises that assist athletes in developing explosive power movements for their chosen sport. http://www.exrx.net/Lists/PowerExercises.html

Improving Performance