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STRENGTH DEVELOPMENT II.

This project focuses on increasing language competencies of FSpS MU employees and innovating teaching in kinanthropology. It covers the practical realization of strength training, including needs analysis, exercise selection, training frequency, exercise order, training loads and repetitions, volume, and rest periods.

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STRENGTH DEVELOPMENT II.

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  1. STRENGTH DEVELOPMENT II. David Zahradník, PhD. Projekt: Zvyšování jazykových kompetencí pracovníků FSpS MU a inovace výuky v oblasti kinantropologie, reg.č.: CZ.1.07/2.2.00/15.0199

  2. Practical realization of strength training: 1. Needs analysis 2. Exercise selection 3. Training frequency 4. Exercise order 5. Training loads and repetitions 6. Volume 7. Rest periods 7 points

  3. 1. Needs analysis Evaluation of the Sports : Body and limb movement patterns and muscular involvement (movement analysis) Strength, power, hypertrophy, and muscular endurance priorities (physiological analysis) Common sites for joint and muscle injury and causative factors (injury analysis)

  4. Training status of the Athlete: type of training program (sprint, plyometric, resistance, etc.) length of recent regular participation in previous training program(s) level of intensity involved in previous training program(s) degree of exercise technique experience

  5. Example of General Training Priorities by Sport Season

  6. 2. Exercise Selection Core exercises recruit one or more large muscle areas (i.e., chest, shoulder, back, hip, or thigh), involve two or more primary joints (multijoint exercises) Assistance exercisesusually recruit smaller muscle areas (i.e., upper arm, abdominals, calf, neck, forearm, lower back, or anterior lower leg), involve only one primary joint (single-joint exercise)

  7. 3. Training Frequency Training frequencyrefers to the number of training sessions completed in a given time period. For a resistance training program, a common time period is one week. Split routine: 1.day: Chest, shoulders, triceps 2.day: Lower body 3.day: Back, trapezius, biceps

  8. Resistance Training Frequency Based on the Sport Season

  9. 4. Exercise order Exercise order refers to a sequence of resistance exercises performed during one training session. Power, Other Core, Then Assistance Exercises Upper and Lower Body Exercises (Alternated) "Push" and "Pull" Exercises (Alternated) Supersets and Compound Sets

  10. 5. Training Load and Repetition

  11. 6. Volume Volume is to the total amount of weight lifted in a training session Repetition-volume is the total number of repetitions performed during a workout session

  12. 7. Rest Period

  13. Thank you for your attention

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