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Goal -Specific Strength Training

Goal -Specific Strength Training. Chapter 8. Research Paper. Double space ENTIRE paper Number EVERY page in upper right Cover page with title and your name One page introduction to your topic Lit review of at least 10 journal articles At least 10 pages of lit review text

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Goal -Specific Strength Training

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  1. Goal-Specific Strength Training Chapter 8

  2. Research Paper Double space ENTIRE paper Number EVERY page in upper right Cover page with title and your name One page introduction to your topic Lit review of at least 10 journal articles At least 10 pages of lit review text Describe each study briefly One page summary of your topic References on separate page, numbered and alphabetized by author’s last name Refer to each article in the paper by number ONLY

  3. Strength Performance • Train muscular • Repeated effort (intensity) • Train neural • Maximal effort (intensity) • Alter type, method and volume • Change each mesocycle • Hypertrophy, Strength then Power

  4. Power Performance • Increase velocity of movement • Strength is foundation • Specificity of exercise with overload • Max strength vs. RFD training? • RFD training=max bursts against max load • RVD training=max velocity against low load

  5. Figure 8.1 testing

  6. What’s the Difference? http://www.bbcmotiongallery.com/gallery/clip/380179_036.do http://www.bbcmotiongallery.com/gallery/clip/1B24186_0007.do

  7. Movement Velocity • Increase the velocity of the performance against a resistance • Shift the F/V curve up and to the right • Four shape changes

  8. Figure 8.2 • B-full curve-beginners • C-heavy resistance-shift up-off season • D-low resistance-shift right-pre-season • E-intermediate resistance-mid range

  9. Figure 8.3 velocity changes

  10. Movement Direction • Stretch-shortening movements • Strength training for power • Sport specific with added resistance • Assistance exercises • Max strength • RFD • Max velocity • SSC

  11. Muscle Mass • Hypertrophy increases strength? • Catabolism leads to anabolism • High reps and sets with short rest • Split training routine per week • Several exercises per muscle group • NO super setting!

  12. Muscular Endurance • Fatigue is muscular specific • Absolute vs. relative endurance tests? • Positive relationship with max strength but negative for relative strength • Are sports absolute or relative? • Measure strength or endurance? • Circuit training for endurance – FIVR? • What is the goal?

  13. Figure 8.4

  14. Figure 8.5

  15. Endurance Sports • Performance is limited by cardiovascular and respiratory • Maximal sustainable force over time • Long slow moderate movements to train slow twitch fibers • Concurrent strength and endurance training • Train for strength first • Separate days

  16. Figure 8.7

  17. Injury Prevention • Increased strength of muscle • Increased tensile strength of tendons and ligaments • Increased bone density • Focus is on muscle groups, balance and coordination • Core stability-back, abs and hips • Train stabilizing muscles also

  18. Muscle Balance and Coordination • Bilateral vs. unilateral • 10% bilateral difference • Unilateral ranges from 80% - 30% • SSC exercises increase eccentric force • Alter level of surface

  19. Figure 8.8

  20. Next Class • Tonight • Sport Needs analysis • Sport Perfect athlete • Next week chapter 9-11

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