Principles of Training L1C in CS&C

Principles of Training Overload Progression Specificity Adaptation Variability Reversibility

What is Strength Training? Free Weights Machines Medicine Balls Sand bags Sleds Harnesses Uphill Runs Bodyweight Exercises Partner Resisted Plyometrics

Benefits of Strength Training Injury Prevention Increase in Size (Hypertrophy) as a bi product of strength endurance Increase in Strength Increase in Power

Strength Training Variables Exercise choice Number of sets Number of repetitions Rest periods

Short and long term adaptations to resistance training First six weeks, primarily neural adaptations Longer term increases in cross sectional area of individual fibres (hypertrophy). Primarily hypertrophy of Type 2 (FT) fibres Concurrent biochemical adaptations

Linear Maximal Acceleration Reaction Deceleration Lateral Speed Endurance Speed

Seven areas where training will enhance speed Reaction to signal Capacity to accelerate Capacity to rapidly adjust balance to perform one skill after another Achievement of maximum speed Capacity to limit endurance factors on speed Capacity to choose options quickly Dick Sports Training Principles 1997

Methods of Improving Speed Strength 1. Strength training 2. Resisted running Sleds Weighted vests Harnesses Hills Stadium steps Parachutes 3. Plyometrics

Methods of Improving Stride Frequency Overspeed Bands Downhill running Towing Treadmill

Agility The ability to change direction without the loss of speed, strength, balance or body control. There is a direct correlation between improved agility and the development of athletic timing,rhythm and movement Sports Agility Kreiss & Costello 1993

Agility is dependent upon Speed Strength Timing Rhythm Balance Coordination Costello & Kreiss op cit

Agility requires Force stabilisation (balance/ c_____) Force reduction (braking, f_____) Force production (propulsion/ e_________)

Pattern Runs Methods used in improving agility Ladder Drills Obstacles e.g. hurdles, bags Tumbling Drills Heiden Boards Balance Beams Plyometrics Wobble Boards

Endurance Energy Systems Aerobicoxidative Anaerobicglycolytic Anaerobicphosphagen

Controlling Energy Systems Duration of work Duration of rest interval Monitoring of heart rate

Prescriptions for Interval Training Major Energy Systems Exercise Duration Repetition s SetsRatioType of Rest ATP/PCr<10s :3/1:5Walk ATP/PCr/ LA 10-90s :2/1:3Walk/Jog LA/O s :2/1:1Jog O2O s3-411:1/1:0.5Rest

Short and long-term adaptations to cardiovascular training Decreased resting and sub maximal heart rates Increased muscle capilliarisation Increased maximal exercise ventilation Increased maximal oxygen consumption (VO2 Max) Decreased resting breathing rate Increased maximal breathing rate