Push and Pull Exercises (Alternate)Īlternating pulling and pushing Is another way to rest. When exercising with minimal rest it’s known as circuit training. Upper and Lower Body Exercises (Alternate)Īlternating the upper and lower body each day is one way to recover. Power moves like the snatch, clean, hang clean, power clean, and push jerk need to be done first in training, and then nonpower core and assistance exercises must be followed. Power, Other Core, Then Assistance Exercises The Sequencing for resistance exercises is done in one session. The effects of other aerobic/anaerobic training, sport skill practice, and physically demanding occupations should be considered. The frequency of training is influenced by levels of stress. Max and near max loads require more time to recover Other Training Postseason: 0 – 3 sessions Training Load and Exercise Type Generally, one day of recovery is ideal, but no more than three. Training statusĪffects how many rest days are needed between the sessions.ģ workouts a week are recommended for proper recovery. The regular time period is one week for resistance programs. The number of sessions done in a certain time. Availability of Resistance Training Equipment Available Training Time per Session Step 3: Training Frequency Exercise Technique Experienceĭon’t assume athletes will do the moves well.
The antagonist is passive and the opposite of the working muscle.Ī recovery exercise does not involve high stress on the muscle or the nervous system, but typically they promote restoration and movement. The agonist is the muscle doing the movement. Sport specific exercise: The more similar the moves are to the sport, the better. Power exercises are structural and done very quickly. Structural exercises put emphasis on loading the spine either directly or indirectly. Exercise Type Core and Assistance ExercisesĬore exercises use one or more large muscle areas and they can involve 2 or more main joints and they receive priority when selecting exercises due to their application to sport.Īssistance exercises use small muscles and use only 1 joint. Step 2: Exercise SelectionĬhoosing the exercises in the resistance training program. 4 seasons: Offseason, preseason, in season, and postseason. One training outcome per season should be the focus. Used for improving strength, muscular endurance, power, and hypertrophy. Movement analysis results are used for test selection.Ĭompare the results with descriptive data to find strengths and weaknesses following testing. Tests related to the sport of the athlete. The length of recent participation in training programs.Įxercise technique experience Physical Testing and Evaluations Assessment of the Athlete Training Status Injury analysis looks for common sites of injury in the sport. The physiological analysis examines strength, muscular endurance, hypertrophy, and power. Movement analysis involves looking at the limb and body movement patterns and the involvement of muscles. Progression is how a program gets harder and achieves greater results by moving to the next level.Ī two-stage process where you evaluate the requirements of a sport while also assessing the athlete. Overload is when you have a greater intensity than what you usually do. The SAID principle (specific adaptation to imposed demand) says the demand type on the body dictates the following adaption type. Specificity is in reference to the aspects like muscles involved, patterns of movement, and nature of muscle actions, but not always a reflection of a combo of these. Principles of Anaerobic Exercise Prescription
Know the periods for rest based on training goals.Give training volumes based on training status and goals.Learn when and how much load should be increased.Know the frequency of training based on the training status, sports season, load, exercise type, and other concurrent exercises.Choose exercises based on the type, sport specificity, technique experience, availability of equipment, and time.Assess the characteristics and requirements of a sport and athletes.Principles of Anaerobic Exercise Prescription.
#MUSCULAR ENDURANCE REST TIME HOW TO#
0 kommentar(er)
