1. PRINCIPLES OF TRAINING Sport Specific versus General Fitness

2. Why Train? What to Train For?  The first questions that you need to ask yourself is what am I training for? Am I training for general fitness, or am I training to be better in my sport?  There will be some crossover between the two types, however, your ultimate goal will drastically change the way that you approach your training.

3. Sport Specific Training  Training that is centered around building muscle size, strength, power, and endurance in the muscles that are frequently used during a specific activity.  Uses sport specific movements to develop muscle memory as well as increase muscles ability.  The human body has an incredible ability to adapt to an external stimulus. This type of training can make you bigger, stronger, more explosive, and able to last longer during practice and competition.

4. General Fitness Training  Training that focuses on developing a well rounded fitness base. General fitness allows the average person to remain in shape by keeping their muscles (including their heart) strong and flexible.  Very broad and can include a number of different workouts. Multi-joint exercises are best, but isolative exercises can be important too.  This type of training is suited to the average Joe or Jill, looking to be healthy.

5. Cardiovascular Health  Cardiovascular training is extremely important.  Keeps blood pressure and heart rate down.  One of the most important ways to prevent Heart Disease and Stroke  Burns fat  Increases zest for life!

6. What type of Cardio?  High Intensity Training (The H.I.T. Principle)  Focuses on working very hard for a shorter period of time. This can be used in strength training as well.  Interval Training: Training hard for 2-3 minutes, then training lightly for 2-3 minutes up to a maximum of usually around 20 minutes.  Interval training is the best way to burn fat, increase VO 2 Max, and develop cardiovascular strength.  Endurance Cardiovascular Training: Cardio activity for longer than 20 minutes. Usually not overly intense, but gets heart rate in to optimal fat burning or cardio zone.

7. Heart Rate Chart

8. Flexibility  Flexibility is very important.  Flexibility increases range of motion by stretching muscles and tendons. It can help to prevent injuries caused by hyperextension of joints.  Flexibility also allows you to develop more strength over a greater range of motion (ROM).

9. Mesocycles of Training 1. Anatomical Adaptation 2. Hypertrophy 3. Strength 4. Power 5. Endurance 6. Maintenance

10. Anatomical Adaptation  Is your body’s adjustment to an external stimulus.  Usually takes 3-6 weeks depending on an individuals physiology, training schedule and diet.  Individual will notice a fairly drastic increase of strength during this period.  Should include a large amount of multi-joint, body weight exercises.  Usually 3 sets of 8-15 repetitions per exercise.  Individual should be training 2-4 times per week.

11. Hypertrophy  Muscle Size increased by local muscular exhaustion.  Sarcoplasmic = Fluid  Myofibular = Muscle Fiber Size  Usually involves isolated exercises.  3-4 Sets of 8-12 Reps per exercise  Individual should be training 4-6 times per week.  Video

12. Strength  Muscle’s ability to recruit maximum number of muscle fibers.  Usually involves multi-joint exercises.  4-6 Sets of 1-5 Reps at high weight  Training 3-5 times per week

13. Power/Agility  Power: The ability to recruit maximum number of muscle fibers in a minimum amount of time.  Agility: The ability to move in any direction quickly.  Always multi-joint movements  4-6 Sets of 4-8 Reps  Training 3-6 times per week.

14. Endurance  The ability to use muscles for a sustained period of time.  Multi-Joint or Isolative exercises.  15 or more reps for 3 or more sets.  Training 3 or more times per week.

15. Maintenance  This phase is simply maintaining what you have worked so hard to build. This phase should consist of 3-4 training days per week.

16. Why is this all important?  This is probably the most fundamentally important thing you will learn as an athlete. It is so important to take your training beyond your regular practices to develop a better overall fitness level.