1. Training Methods High Performance

2. Functional Fitness Traditional training methods focused on specific exercises and specific muscles More modern training methods focus on specific items like speed, agility, quickness, strength, and flexibility. Typically these are done in more sport like situations. Main methods used to meet individual training needs: periodization, flexibility, core, cardio, resistance, circuit, plyometrics, speed agility quickness, balance training.

3. Periodization Refers to the development of an overall training plan separated into distinct training periods. This will maximize performances at peak times and reduce injury and burnout. Pre- season, in season, and off season Example: Pre-season – preparatory phase has 3 phases: hypertrophy (or base phase), strength (increased volume and intensity), power (near competition levels and volume drop significantly) In season – more sport specific training, volumes drop Off Season – unstructured activities, maintain fitness

4. Flexibility Increased in recognition in recent years Age and gender are major limiting factors for improving flexibility Many benefits: correction of muscle imbalances, decreased muscles stiffness, improved joint flexibility, decreased stress on joints, improved posture, and improved strength Static, dynamic, yoga, self massage

5. Core Training Involves the muscles in the back and abs These muscles are used for stabilization, bracing Severe injury risk if core strength is lacking Dirty Dozen etc.

6. Cardiorespiratory Training (endurance) 3 phases: Base Training, Interval Training, and Sport-specific training Base – off season, these activities vary in duration and intensity Interval – just prior to competitive season, lasts only a few weeks, very mentally draining Eg. Interval workout for recreational runner looking to improve his/her 10 km performance – 6-8 repetitions of 1000 meters at the athlete’s goal pace Sport-specific – last phase and includes many sport specific drills Typically a variety of speed, quickness and agility exercises will be included

7. Resistance Training Weight lifting is most common Great and most effective way to improve strength Variables to take into account – order of exercises (large muscles to smaller ones), number of reps, number of sets, amount of rest, intensity, volume (weight lifted) and frequency of workouts

8. Circuit Training Group of 4 – 10 exercises Timed rest usually 10 – 45 seconds Plyometrics Can develop strength and power Uses one’s own body weight Only to be used after one has developed a strong base

9. Speed/Agility/Quickness Relates to strength and power, but also motor learning and control Will decrease the risk of injury and improve performance Exercise varieties Balance Training Stabilization exercises Eg. One legged, two foot hops etc.